Newborn and Mother Care

How to regain strength after delivery

New mother doing Yoga to regain strength after delivery

How to regain strength after delivery

The confinement period or the 30-40 days post-delivery is a period of mixed experiences. On one side, you will be pampered and fed and on the other side, your newborn will keep you busy with her constant demands. I call this confinement period a rejuvenation treatment. Why treatment? Because it is a ritual that helps clean your system, helps in lactation and helps you become strong after delivery. The foods that are fed are specially designed to help you regain strength after delivery.

I belong to a Marwari family that has been staying in Ahmedabad for a few generations now. Hence, my confinement ritual was influenced by both Marwari and Gujarati cultures.

Drinking milk

I used to drink cow’s milk twice a day. But remember, cow’s milk is full of allergens, so discontinue if it doesn’t suit you.

Simple meals

It’s believed that what a mother eats passes on to the newborn via her milk. Hence, she should refrain from eating anything that could bother her baby as a new born’s digestive powers are not developed enough to digest Indian spices, oil and heavy to digest vegetables and pulses like potato, cauliflower, cabbage,

Ghee: My meals used to be simple, but rich with cow milk’s ghee (clarified butter). Ghee is believed to be pure, light to digest and full of benefits for a young mother. It is said that ghee is digestible even by people with lactose intolerance (however, do a check before you start ghee).

Gourds and yams: Only a few selected vegetables like bottle gourd (doodhi), ridge gourd (tauri), elephant foot yam (suran), pear gourd (parval) and Indian round gourd/apple gourd (tinda) are served.

Greens like fenugreek (methi) and spinach (palak) can also be taken in abundance.

Lentils and pulses: Only split moong lentils is believed to be light enough for a new mother. All these above-mentioned foods are easy to digest and don’t create wind. However, avoid kidney beans and chickpeas or grams.

Spices: Generally spices are avoided. Only spices allowed are turmeric, cumin seeds and ajwain (carom seeds). I used to eat grounded cumin seeds and carom seeds powder sauteed in ghee with powdered jaggery/sugar. It helps in digestion.

Hydrating with water

Drink lots of water. But it will benefit you more if you also boil tulsi leaves, ginger and dill seeds in the water. These ingredients help in digestion, improve immunity and increase lactation.

Consuming herbs

Dashmool Kadha: Morning after the delivery, I was given dashmool kadha and I took it every day for the next 10 days. It’s a black, murky and bitter concoction that has specially chosen herbs that help in regaining the strength of the uterus after the delivery. It’s available in powder and liquid form. The liquid can be taken straight from the bottle while the powder, you need to boil in water, strain and then consume.

Ganthoda: Many women ask me about ganthoda powder benefits during pregnancy. Ganthoda is also called peepramul. I have talked about taking ganthoda powder during pregnancy in this post. I used to take 1-2 tsp ganthoda or peepramul powder with warm milk. It helps build strength.

I tried peepramul powder in water after pregnancy.  But I discontinued taking peepramul powder after delivery; it tasted weird in water.

Hirabol: Not much has been written about hirabol benefits after pregnancy. Hirabol is a jadibooti or a power herb according to Ayurveda which is supposed to be helpful in preventing joint pains, especially back muscles which take a beating during labour. Hirabol comes in a form of a rock which you need to break into tiny pieces. Wrap a few small pieces in a lump of jaggery and swallow it. Hirabol is bad for tooth enamel, hence you need to swallow it. There are hirabol capsules too available in the market. Take hirabol for a couple of months post pregnancy.

Dill: I even drank dill seed water daily for 15 days. Dill helps in lactation.

So, these are the foods that help to heal your body after pregnancy. Now let’s talk about exercises. Your gynecologist will suggest you start simple but effective exercise routine after 20-25 days to help you regain strength after delivery.  If you have undergone a C-section surgery, it might take you longer to start an exercise routine.


There is a loss of muscle tone during pregnancy. I did simple exercises like walking for 15-20 minutes, leg raises, side stretches, neck exercises, crunches for post pregnancy ab workout, etc. However, I had a normal delivery, but if you have had a C-section, crunches won’t be advisable.

This is how to regain strength after delivery. Don’t expect miracles on day one, it will take time to heal your body after pregnancy and for your body to become strong after delivery.

New mother doing Yoga to regain strength after delivery

How to regain strength after delivery

New mother tying shoe laces ready for a run to regain strength after delivery

How to regain strength after delivery

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  1. vinod vaidya

    very useful tips please focus on “Hirabol” course and when do start n for how many long

  2. Hi Vinod, Hirabol looks like small pebbles/gaund but is basically a plant extract. If it’s a big stone, crush it into small pieces. After lunch and dinner, take a few crushed pieces of Hirabol and carefully wrap in jaggary and swallow it with water. There are Hirabol capsules available now. Take them as per the printed instructions. Hirabol is good for cold, cough, menstrual pains, vaginal/uterus infections, gum sores, menopause, sore throat, tooth ache etc.

    You can start next day after delivery and take it for at least 30-40 days.

  3. Jalaja

    Thank you whole heartily for your information
    Now I am 35yrs old expecting 2 child soon.
    But unfortunately I had to go through lot of pressure and stress at home which was unavoidable.
    Now as days are nearing I am more worried about my baby inside and as well my health.
    Since 3rd month of my pregnancy I was not able to eat drink properly. I am an independent more mother to take care of my first child who is just 2.3yrs old.
    Please suggest me if I could do some best things in another couple of months before my delivery.
    Waiting for you reply,
    Thanking you lot

  4. Dear Jalaja, first of all, let me congratulate you! Now let’s address your issue practically. A pregnant woman’s mental and physical health are very important for the baby in her womb. So please try to be happy. Try to sort out your personal problems as much as you can so that it doesn’t affect your health. Talk to your doctor if you can start practicing Yoga and Pranayama (they are excellent forms of exercise to keep you healthy and happy). Also, try to go for walks which will help in digestion and bloating. Start taking 1 tsp of ganthoda/peeprimool powder (you can easily get it at any ayurvedic shop/patanjali which is Baba Ramdev’s exclusive stores that sells ayurvedic/herbal things) with warm milk in your 9th month. It will give you strength. You can continue having this even after delivery. If you are suffering from acute morning sickness because of which you are not able to eat much, then remember most of this sickness occurs in late afternoons/evenings. So try to eat nutritious food for breakfast and afternoon or whenever your stomach allows you. Have fruits, soups, nuts and seeds in plenty. Drink lots of water. Listen to music that relaxes or calms you on YouTube. That’s what I used to do. Read books if that makes you happy. Take plenty of rest whenever your child is not around. Hope these tips are useful. Please write to me for any assistance. May strength be with you! Take care, dear!

  5. Vaja Pinal

    After c section I am suffering from back pain. 3rd month is running, I started physiotherapy but instead of relieve I got swelling back. Please give me any suggestion to cure back pain

    • Hello Vaja, that’s really unfortunate that you have to suffer a back pain. Sometimes back pain happens because of wrong sleeping position, from carrying the baby around too much, not taking sufficient rest and not exercising. Please, visit an orthopedic who will be able to guide you properly. There are certain Yoga postures with the help of which your back can become strong, but first you need to correct the pain before you start strengthening your back.

  6. Vaja Pinal

    How to cure back pain after c section

    • Yoga helps Vaja. I have 2 kids, one was normal and the second was a c-section because of medical reasons. After my second kid, I had severe back pain for many months. Only yoga helped. Start with simple stretches and simple asanas, They will help.

  7. Nice post Anshu. My mother also used to give me the same vegetables that you mentioned. She also used to give me ajwain, and dry ginger powder. They help in digestion.

    • mammaspeaks

      Thank you Meena. The choices of veggies were very few, but then it’s only for 30-40 days, so bearble. Yes, they give you ajwain, soonth powder, they are supposed to be very good for digestion. Glad you took the same.

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