-Sayali Shinde
The topic of discussion for today is going to revolve around the importance of yoga, diet, and routine after abdominal and waist surgery.
Many women have to undergo abdominal (hysterectomy, hernia, c-section) or back (lumbar spondylosis, slipped disc, hip replacement) surgeries. Proper exercise, yoga, diet, and routine are very important for complete recovery after these surgeries.
Things to remember after the operation: Follow the amount of rest instructed by the doctor (especially more rest in the first 4 to 8 weeks); avoid sudden bending, lifting, and movement that may put pressure on the abdomen. Even if you lie down for a long time - swelling, fatigue, nausea, and indigestion may occur.
Vajrasana: Sit in the asana for five to ten minutes after meals. This yoga asana helps im improving digestion and does not put pressure on the stomach.
Makarasana: Reduces lower backpain and sciatica, relieves back pain. Do it with a suitable pillow on the mattress.
Supta Badhkonasana: Recovery of uterine area. Do it with mental calmness and back support.
Shavasana: Stress reliefer, improves sleep, mental relaxation. Preferably ten minutes in quiet, dim light
How to do yoga poses?
On a soft mat, with gentle movements
Each asana 3-5 times
Concentrate on your breath – deep breaths, calm pace
Stop if you feel tired. Listen to your body.
Walking: The best exercise
Walk around the house for 10-15 minutes for the first few weeks.
Later extent the duration to 30 minutes.
Not too fast, keep your back straight while walking.
Sit down and rest if you feel tired at any point.
Diet: The rebuilding support
Morning: Hot water, soaked almonds/grains, carom seed decoction
Afternoon: home cooked meal – fresh vegetables, ghee, rice, peanuts, buttermilk
Evening: Soup, fruits, soaked dates/figs
Night: Light meal – Moong khichdi, vegetable stew
What to avoid: Cold food items, Heavy to digest foods, Maida, Food in the fridge.
Useful Ingredients: Turmeric, Dry ginger, Fenugreek, Carom seed, ginger juice – these are anti-inflammatory and beneficial for digestion.
Mental Health
It is important to maintain mental health after surgery.
-Meditate for 10 minutes daily – have positive thoughts like ‘I will be fine’, ‘My body is getting stronger’.
-Chanting, listening to slow music.
-Having a conversation with women similar to us – increases positivity.
Regaining health after surgery is like planting the seeds of a new life. It needs slow, steady, but consistent efforts. A combination of proper yoga, walking, diet, and a positive attitude is the real weapon for rebuilding health.