美国人怎么“坐月子”？
• 从在医院开始，就让你多休息。如果你不希望电话或来访者的干扰，只要你一说明，电话就会在某一时段打不进来，来访者将被挡在门外。回家后也鼓励你多休息， 将窗帘挂上，拔掉电话，小宝宝睡时你也睡，搂着小宝宝甜甜地睡上一觉，保持精力充沛。（Remain in your bathrobe or lounge wear for the first week at home and rest whenever possible. New babies tend to be more awake at night than during the day for the first three weeks, so be prepared to rest when your baby sleeps. ）
• 找人帮忙：让家人或兄弟姐妹帮助买菜做饭清洁卫生等工作。让朋友或邻居帮助带宠物去散步，或带上大一点的孩子去公园等。（Let family members or others help with household chores, such as, laundry, cooking, shopping, cleaning, etc. When friends offer to help, let them! ）
• 让配偶请二周的假或同时雇小时工帮忙。（If possible, arrange to have your partner take one to two weeks off after the baby arrives. If possible, hire outside help for a few hours during the first weeks, even if your partner will be off work and helping. You will both need some time to adjust and be with the baby. ）
• 尽量简化生活。用纸盘纸碗，叫外卖等。（Make life as simple as possible by using paper plates, take-out food and delivery services. Take it easy! ）
• 注意饮食搭配。（Review your diet to be sure you have enough protein, calcium and iron in your diet. For more information on calcium and iron, ask your health care provider about calcium and iron supplements.）
• 注重产后锻练。医生或理疗师（Physical Therapist）会指导剖腹产妇如何用特殊的姿势弯腰、下蹲和提重物，减少对肌肉韧带的损害及自然分娩的产妇要尽快地做凯格尔运动(Kegel exercises)，加快恢复，防止子宫下垂和以后的尿失禁。
• 不管是母乳还是用奶粉喂养，都有Support Group或Lactation Consultant或Lactation Hotline or Program交流和指导新妈妈如何处理乳头红肿、乳腺发炎和涨奶等常见问题及答疑，让新妈妈们更好地照顾自己和新生儿。
• 最后看两个出院指导（discharge instructions）。它们也强调休息和让身体恢复的重要，不是毫无禁忌的。
1. 自然分娩后何时恢复日常活动?
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Baths |
Two weeks — this allows time for healing to occur, although sitz baths are OK immediately after delivery. |
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Showers |
Immediately |
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Lifting |
One week, give yourself permission to rest and recuperate from the “work effort” of labor. Do not try to do too much too soon. |
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Walking |
Immediately |
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Climbing stairs |
Immediately |
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Sexual intercourse |
After six-week postpartum visit/instructions. Remember, you can become pregnant even if you are breastfeeding. We recommend that you wait until after you see your obstetric care provider. |
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Home activities |
Give yourself permission to rest and recuperate. Wait two weeks before you resume strenuous cleaning activities. |
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Driving/travel (local) |
Immediately, if you can walk without discomfort and are not dizzy or bleeding excessively, the short drives will do no harm. On the other hand, having a friend or relative drive you around may be preferable. |
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Driving/travel |
After six-week postpartum visit/instructions. |
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Back to Work |
After six-week postpartum visit/instructions. |
2. 剖腹产后何时恢复日常活动?
|
Baths |
Two weeks — this allows time for healing to occur. |
|
Showers |
Immediately, but allow water to run gently over your incision, not hit it directly. |
|
Lifting |
After postpartum visit/instructions — although your abdomen looks well healed, your inner tissues and muscles require at least six to eight weeks to resume their usual strength. Do not risk injuring these healing structures by exerting yourself. |
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Walking (short distance) |
Immediately, but pace yourself and do not allow yourself to become fatigued or overly tired. |
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Climbing Stairs |
One week, except when obviously necessary. |
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Sexual Intercourse |
After six-week postpartum visit/instructions. Remember, you can become pregnant even if you are breastfeeding. We recommend that you wait until after you see your obstetric care provider. |
|
Home Activities |
Give yourself permission to NOT do housework — four weeks at least! |
|
Driving (local) (短途开车) |
Three weeks — you must be able to apply the brakes without experiencing ANY hesitation due to abdominal pain or pain from your incision. Practice this in the car before actually going out for a drive. You must be able to react rapidly to any automobile emergency. Do not take any chances. Let someone else drive. |
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Driving (long distance) |
After six-week postpartum visit/instructions. |
|
Travel (local) |
Two weeks, let others come to you. |
|
Travel (long distance) |
After six-week postpartum visit/instructions. |
|
Back to Work |
After six-week postpartum visit/instructions. |
