Postpartum Weight and Belly Fat Reduction
Ayurveda suggests a gradual, holistic approach to weight loss after childbirth, avoiding crash diets. The goal is to nourish the body while slowly toning it.
Dietary Adjustments: Focus on warm, light, and easily digestible foods to rekindle your Agni.
Recommended Foods: Include cooked vegetables, soups, stews, and porridges like moong dal khichdi. Ghee is highly recommended as a healthy fat to lubricate tissues and aid digestion. Spices like ginger, cumin, and fennel can be added to meals to boost metabolism.
Foods to Avoid: Steer clear of cold, raw, and heavy foods like salads, cold drinks, and processed items, as they can slow digestion and increase Vata.
Ayurvedic Therapies:
Udvartana: This is a therapeutic massage using herbal powders (such as a mix of chickpea flour, triphala, and other herbs) to stimulate lymphatic drainage, break down fat deposits, and improve circulation.
Abhyanga: A daily self-massage with warm, medicated oils like Dhanwantharam Thailam or sesame oil can help tone the muscles, reduce fluid retention, and pacify Vata.
Postpartum Hair Fall The significant drop in estrogen after childbirth causes many hair follicles to enter a resting phase (telogen effluvium), leading to excessive shedding. From an Ayurvedic perspective, this is a result of Vata and Pitta dosha imbalances.
Ayurvedic Remedies:
Herbal Oils: Regular scalp massages (Shiro Abhyanga) with a nourishing oil like Bhringraj or Neelibhringadi Taila can improve blood circulation to the scalp and strengthen hair roots.
Herbs: Incorporate herbs that balance hormones and nourish the body. Shatavari is a key herb for postpartum recovery, as it helps balance hormones and supports lactation. Ashwagandha can help with stress-related hair fall.
Diet: A nutrient-rich diet with foods high in iron (like spinach and lentils) and protein (like moong dal) is essential for hair regrowth.
All-Time Tiredness and Back Pain Postpartum fatigue and back pain are often linked to the depletion of energy and the aggravation of Vata dosha during and after childbirth. Carrying and feeding a baby can also strain the back and neck.
Ayurvedic Therapies:
Abhyanga: Daily warm oil massage is crucial for grounding the body, nourishing the nervous system, and relieving muscle and joint pain.
Herbal Steam (Swedana): A warm herbal steam or bath after a massage can help relax muscles and promote detoxification.
Diet & Lifestyle:
Prioritize Rest: It’s vital to rest whenever your baby sleeps. This helps replenish your energy reserves.
Warmth: Keep your body warm and avoid exposure to cold air or drafts.
Herbs: Ashwagandha is a powerful adaptogen that can help combat fatigue and stress.
Other Postpartum Symptoms Ayurveda addresses other common postpartum symptoms through a holistic approach.
Knee Pain and Cramps: These are classic signs of Vata aggravation. Regular oil massages, warm baths, and a Vata-pacifying diet (warm, oily foods) can help soothe joint and muscle discomfort.
Face Acne and Tanning: Skin issues like acne can be related to a build-up of toxins (Ama) or an imbalance of Pitta dosha. Tanning can be a result of the body’s weakened state.
Gentle Cleansing: Use a natural, gentle cleanser.
Diet: Focus on cooling foods that pacify Pitta, such as cucumbers and coconut water.
Herbs: Amla (Indian gooseberry) is rich in Vitamin C and can help with skin health and detoxification.
Difficulty Sitting to Feed: This is often a result of back pain and uterine healing.
Supportive Posture: Use pillows to support your back and arms while feeding.
Abdominal Binding (Udara Veshtanam): The traditional practice of tying a long cotton cloth around the abdomen helps to support the back, realign internal organs, and gently compress the uterus, which can make sitting more comfortable.
Hello Shehnaz,
Thanks for reaching out and sharing your concerns! After going through postpartum (delivery + C-section), your body is dealing with some significant Vata imbalance and tissue depletion, which is completely normal.
This is likely why you’re facing issues like weight retention, hair loss, fatigue, back and knee pain, cramps, and skin problems. But don’t worry, we’re here to support you! 😊
✅ WHY THIS HAPPENS AFTER DELIVERY
1. Weight retention & belly bulge = weakened abdominal muscles, water-fat imbalance, and a sluggish metabolism. 2. Hair fall & dull skin = loss of ojas and hormonal shifts. 3. Back and knee pain, cramps = aggravated Vata plus calcium and vitamin D deficiency after your C-section. 4. Tiredness = nutritional depletion and disrupted sleep.
✅ AYURVEDIC PLAN OF TREATMENT
✅ For Weight & Belly Reduction
INTERNAL MEDICATION 1. Slim Lim: 2-0-2 after meals 2. Medohar Guggulu: 1-0-1 after meals
Tips 👉 Start your day with warm water mixed with a pinch of dry ginger powder.
👉 Try jeera–ajwain–methi water (boil 1 tsp of each in 1 liter of water, sip warm throughout the day) to help reduce bloating and tone your belly.
Light yoga: Bhujangasana, Setubandhasana, and Vajrasana breathing (only after your doctor gives the green light for post-C-section exercises).
Avoid cold, stale, and heavy foods – stick to warm, freshly cooked meals.
✅ FOR HAIR FALL AND SKIN
1. Narasimha Rasayanam (½ tsp daily) – great for nourishing your hair and skin. 2. Bhringamalakadi oil / Neelibhringadi oil – massage your scalp twice a week. 3. Kumkumadi taila – apply a few drops on your face to tackle pigmentation and dark spots.
✔️ Don’t forget to include ghee, soaked almonds, and sesame seeds in your diet for that natural skin and hair glow.
✅ FOR BACK AND KNEE PAIN / WEAKNESS
1. Dashmoolaristha (30 ml once daily, warm) – helps reduce cramps and Vata pain.
Abhyanga Warm oil massage (Dhanwantharam taila) on your back, 2 Shatavari kalpa (½–1 tsp with milk) – restores energy, balances hormones.
3 Rest and gentle pranayama (deep breathing, anulom-vilom).
✅SIMPLE HOME REMEDIES Haldi milk with nutmeg at night – improves sleep & pain.
Methi ladoos (if digestion allows) – classic postpartum strength food.
Your body is in recovery stage. With 3–6 months of gentle Ayurvedic rasayanas, oil massages, warm light diet, and mild yoga, you can regain strength, reduce belly fat, control hair fall, and improve skin glow.
Wish you a good health😊
Warm Regards Dr Snehal Vidhate
Postpartum weight gain hair fall tiredness all are due to depleted dhatus along with harmonal imbalance Start on Dashamoola aristha- 2 tsp with equal quantity of water twice daily after food Triphala churna-1 tsp with water at night
Hello Shehnaz ji, These problems might be due estrogen drop that occurs postpartum. Don’t worry,the following treatment plan will help you - To reduce weight -
1. Arogyavardhni vati-0-1-1 before I meals 2. Medohar vati-0-2-2 before meals 3.Triphla churna-1/2 tsp with lukewarm water at bedtime.
Focus on creating a calorie deficit (burning more calories than you consume) through a combination of diet and exercise for sustainable weight loss. Diet- Foods to Include: .Fruits and Vegetables: Aim for at least 4 servings of vegetables and 3 servings of fruits daily. .Whole Grains: Choose whole grains like brown rice, quinoa, oats, and whole-wheat bread over refined grains (white rice, white bread). .Lean Proteins: Include protein sources like fish, chicken, beans, lentils, and eggs, as they help you feel full and support muscle mass. .Healthy Fats: Incorporate healthy fats from sources like olive oil, avocados, nuts, and seeds. .Low-Fat Dairy: Choose low-fat or fat-free dairy products. .Hydration: Drink plenty of water throughout the day. .Fiber Intake: Increase your fiber intake, as it can help you feel full and regulate digestion.
Portion Control: Be mindful of portion sizes and avoid overeating. Use smaller plates. Mindful Eating: Pay attention to your body’s hunger and fullness cues.
Foods to Limit or Avoid: Alcohol, sugary drinks,fast food,sweet food.
Lifestyle modifications - .Get atleast 7 hours of sound sleep. . Stress management -Through meditation walking journaling gardening. .Track your progress: Monitor your food intake and physical activity to stay on track.
For managing your other symptoms - 1. Shatavari churna -1tsp with milk at bedtime 2. Dashmoolarishta- 2 tsp with 2 tsp water after lunch and dinner Be Patient and Consistent. Regards, Dr. Anupriya
HELLO SHEHNAZ,
After C- section delivery. Your body has gone through -Blood loss and tissue weakness (common after childbirth and surgery) -sleep disturbances, stress and lack of rest (due to baby care) -imbalance in digestion and metabolism-> causing sluggishness and weight gain -back pains and weakness-> due to aggravated vata dosha (the energy responsible for movement, bones and nervous system -Weight gain and heaviness-> due to Kapha dosha imbalance (responsible for fat storage and metabolism -Hair fall= due to vitamin D deficiency
So, in Ayurveda this looks like vata-kapha imbalance with tissue weakness
TREATMENT GOALS -Rejuvination and strengthening-> to rebuild energy, stamina and immunity -Vata balance-> to relieve weakness, joint pains and fatigue -kapha balance and fat metabolism-> to reduce weight, improve digestion and metabolism -improve digestive fire-> to remove toxins ,enhance nutrient absorption -support reproductive system and hormones-> to restore balance after pregnancy -mental and emotional balance-> reduce stress, promote calmness and good sleep
INTERNAL MEDICATIONS
1) ASHWAGANDHA LEHYAM= 1 tsp with warm milk at night for 3 months =restores strength, combats fatigue, improves sleep and immmunity
2) SHATAVARI GRANULES= 1 tsp with milk twice daily for 3 months =nourishes female system, improves lactation (if still breastfeeding), balances hormones
3) DASHMOOLA KASHAYA= 25ml + warm water twice daily before meals for 3 months =corrects vata imbalance, relieves joint pains, reduces postpartum weakness
4) TRIPHALA CHURNA= 1 tsp with warm water at night =gentle detox, prevents constipation, improves metabolism, aids fat reduction
5) MEDOHARA GUGGULU= 1 tab twice daily after meals for 3 mnoths =reduces joint pain, helps in weight management, removes toxins
EXTERNAL THERAPIES
1) OIL MASSAGE= warm sesame oil massage for 20-30 min, followed by warm water bath. 3-4 times per week =strengthens muscles and joints, improves circulation, calms vata, reduces fatigue
2) STEAM after massage= relieves stiffness, and joint pain
LIFESTYLE CHANGES -sleep early and take short naps if needed -avoid excess screen time and mental strain -take warm water instead of cold drinks -regular daily routine - same time for meals, sleep, activity -avoid heavy lifting for now
YOGA ASANAS -setu bandhasana= strengthens back and pelvis -bhujangasana= energizes, reduces stiffness -marjariasana= relieves back pain -balasana= calming, relieves fatigue -tadasana= improves posture
PRANAYAM -Anulom vilom= balances energy, calms mind -Bhramari= reduces stress, promotes relaxation -deep belly breathing= strengthens lungs, improves oxygenation
DIET -prefer warm, light, freshly prepared meals -eat at regular times, avoid overeating -use ghee in small amounts- strengthens body but doesn’t increase weight if digestion is good -drink warm water/herbal teas, avoid cold water -reduce sugar, fried foods, bakery, cheese, excess dairy -use digestive spices= ginger, cumin, coriander, black pepper, turmeric
HOME REMEDIES -Morning= warm water with lemon and honey improves metabolism -Digestive tea= boil cumin, coriander and fennel seeds in water - sip warm -Golden milk= warm milk with a pinch of turmeric and nutmeg at night for sleep and strength -soaked almonds/raisins= in the morning, for energy and iron -fenugreek seeds soaked overnight- reduces joint pain and supports metabolism
-What you are experiencing is common postpartum, especially after C- section and at your age -Ayurveda emphasizes “first nourish, then detox” -> so do not jump into heavy dieting or fasting. -With the right balance of diet, lifestyle, herbal support, yoga and rest , you can regain your strength, reduce weight naturally, and feel energised again -healing may take 3-6 months of consistent effort, but results will be steady and long lasting
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
The symptoms which you are mentioning like tiredness, hair fall and body aches or common post delivery, which is due to nutrition deficiency and harmonal changes Shatavari churna 1/2-0-1/2 tsp with warm milk Dashamoola aristha 15-0-15 ml with water Himalaya hair care gummies 1-0-1 Mahabringaraja taila - hair oil Mahanarayana taila - for body ache
1.Dasmoolarishta 20 ml with 20 ml water twice daily after meals 2.Shatavari churna 1 tsp 1 tsp twice daily with warm milk 3.Yograj guggulu 1 tab twice daily with water after meals 4.Triphala tablets 1 tab at night with warm water 5.Nalpamaradi oil- massage on the face at bedtime and leave it overnight 6.Mahanaryan oil-massage with warm oil at back and knee joints
Lifestyle & Diet Tips - Warm, nourishing meals: Khichdi, ghee, dates, sesame, and drumstick soup rebuild Ojas (vital energy). - Avoid cold, raw, and dry foods—they aggravate Vata and slow healing. - Abhyanga (oil massage): Daily warm sesame oil massage reduces fatigue, tones muscles, and calms nerves. - Gentle yoga: Start with breathing (Anulom Vilom), pelvic tilts, and restorative poses like Supta Baddha Konasana. - Sleep hygiene: Early bedtime, Brahmi tea, and foot massage with ghee help reset your circadian rhythm.
Why Hair Fall Happens Postpartum? - Sudden drop in estrogen after delivery - Vata aggravation in scalp and nervous system - Nutritional depletion (iron, protein, omega-3) - Emotional stress and sleep disruption
Hello Shehnaz, Postpartum weight gain, hairfall, tiredness , backpack is a common complaint. Start with Dasmoolarist 15 ml twice daily after food with water Are you breastfeeding your baby? If yes Shatavari kalp 2tsp in a glass of milk . will be beneficial Do abhyangam ( full body massage) with sesame oil. Take steam . Avoid eating cold foods drinks icecream. Food combinations with cow’s ghee+ organic Jaggery will be added benefit. Light massage on head with Neelibhringadi oil twice weekly. Eat warm food, and drink warm water through out the day. Follow up after 1 month
Postpartum weight loss and recovery involve a combination of balanced nutrition, mindful physical activity, and addressing specific symptoms post-delivery. Consider the following Ayurvedic approach. For weight reduction, focus on a light, nutritious diet that pacifies the Kapha dosha, often linked with postnatal weight gain. Incorporate foods like barley, red rice, and seasonal vegetables. Spices like ginger, black pepper and turmeric can stimulate metabolism. Start your day with warm lemon water to enhance digestion and clear ama, or toxins.
Hair fall post-delivery can be linked to changes in hormones and Vata imbalance. Regularly apply Brahmi or Bhringraj oil on the scalp to nourish the hair. Consider Ashwagandha to balance stress hormones—it’s also rejuvenating for the body. All this will take sometime, patience is essential.
For energy and reduction of fatigue, focus on managing Vata—build a routine of moderate exercise like walking or yoga, beneficial for lowering stress and increasing energy levels. Fatigue may also be due to nutritional deficiencies; hence ensure a diet rich in iron and calcium.
Regarding back pain, the posture while feeding the baby is crucial, use pillows for support and change positions often. Masha (black gram) cooked in milk or with ghee is nourishing for the body and helps alleviate back pain and strengthen the muscles.
Addressing the ‘pregnant belly’ or abdominal fat, engage in gentle abdominal exercises postpartum, once cleared by your healthcare provider. Udwarthanam, a type of dry herbal powder massage, can be effective in reducing fat and toning the skin.
For facial acne and tanning, create a paste from turmeric and sandalwood with rose water, apply it gently on the face and wash it with cool water. Ensure you’re staying hydrated and eating fresh fruits including pomegranate which can help to cleanse your skin.
Knee pain and cramps require balancing Vata and adequate calcium intake. Guggulu formulations can be supportive; coupled with stretches to keep the joints mobile.
So, stay consistent with these suggestions and engage regularly with your healthcare provider for comprehensive support tailored to your specific needs. Adapt these recommendations according to how your body responds and find the balance that suits your postpartum journey.
Addressing postpartum challenges comprehensively requires balancing your physical state and understanding how the body changes after childbirth. Firstly, for postpartum weight reduction, focus on increasing metabolic activity and balancing your doshas. Light exercise, like brisk walking or yoga, can help restore your metabolism. A decoction made from cumin seeds, fenugreek seeds, and ajwain can aid digestion. Boil a teaspoon of each in a liter of water till it reduces a quarter, sip this throughout the day.
Now, about hair fall, it’s often due to hormonal changes and nutrient deficiencies post-delivery. Bhringraj oil is effective; apply it twice a week on the scalp to strengthen hair follicles. Internally, include amla in your diet—rich in vitamin C, it supports hair health. Natural sources of iron, like beetroot or spinach, are also beneficial.
Tiredness and back pain are common post-C-section. Strengthen your back and restore energy levels with gentle stretches. Ensure adequate rest, and consider a balanced diet that includes protein-rich foods like legumes and nuts. Ashwagandha can help combat fatigue by enhancing energy levels, take it in powdered form with milk daily.
For the persistent belly, massage the abdominal area with warm sesame oil which stimulates tissue repair and reduces bloating. A paste with turmeric, gram flour, and yogurt applied to the face can help address acne and tanning.
Knee pain and cramps often relate to kalcaium deficiency or poor circulation post-surgery. Use warm compresses on affected areas and take sesame seeds—rich in calcium. To promote circulation, massage kneees gently with warm oil.
These suggestions align with Siddha-Ayurveda principles, yet it’s crucial to consult with a specialist. This ensures your recommendations suit your body’s specific condition. If any symptoms feel extreme or worsening, seek prompt medical evaluation.
