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Confinement Tips

New Mom, New You: Navigating Postpartum Recovery with Self-Care

Being a new mother is both an exciting and daunting experience. The physical and emotional hardships of postpartum recovery accompany the joy of welcoming your infant into the world. Understanding postpartum preparation can be beneficial to you as giving birth will be super challenging for a new mum.

In this writing, we will discuss the significance of self-care during postpartum recovery and provide new mothers tips on how to care for themselves physically and mentally. We will discuss everything from enough relaxation and sleep to a good diet and self-care. Additionally we will also share the need of seeking assistance and support from family, friends, and medical experts.

We want to assist new mothers in taking care of themselves and making a smooth transition into parenting. So let’s discover how to navigate postpartum with self-care!

Rest and recover

Rest and recuperation are crucial postpartum healing components. Your body has undergone much throughout pregnancy and delivery, and it needs enough rest and restoration.

Building a healthy routine such as doing specific exercises such as pelvic tilt, kegel exercise, and happy baby yoga pose is recommended if your health care provider has given the green light. 

There will be when you need others to assist you throughout your postpartum period, so it is always a good choice to get assistance from your family members or a postpartum doula. In addition, it is crucial to arrange a time for rest and sleep throughout the day. For instance, napping while the infant sleeps or spending a few moments relaxing.

New moms should avoid lifting heavy things and participating in intense activity until approved by their doctor.

Healthy Diet 

Dietary balance is crucial for postpartum healing. Your body needs appropriate nutrition to mend and recover after labour and, if desired, to support breastfeeding. So having to focus on getting foods high in nutrients, like fruits, vegetables, lean meats, whole grains, and healthy fats is recommended for your recovery.

According to the dietary recommendations, food such as vitamins and minerals, like iron, calcium, and vitamin D, will help to supply you with the needed nutrients that will help your body recover to your pink of health.

Confinement meals are particularly beneficial for postpartum recovery usually includes:

  • Leafy greens and other vegetables, which are abundant in iron, folate, and other vital elements.
  • Chicken, fish, and beans are high in lean proteins, which help to heal damaged tissue and encourage breastfeeding.
  • Whole grains like quinoa and brown rice offer energy and aid with blood sugar regulation.
  • Antioxidants and good fats are abundant in berries, nuts, and seeds.

Before deciding on your postpartum meal plan, we advise you to know your food restrictions or allergies you may have and to speak with your healthcare provider if you have any concerns about your diet. Alternatively, you may seek for maternity food consultation from us and we will do our best to delivery your meal accordingly.

Seek Help & Care for Mental Health

A woman may require several kinds of assistance during postpartum recovery, based on her particular requirements and circumstances. Some common types of help that may be needed include:

  • Physical aid may involve support with bathing, dressing, and getting about. Such as diapering, washing, and feeding infants.
  • Emotional support: After giving birth, many women feel a wide range of emotions, such as sadness, worry, and stress.
  • Regular check-ups with a healthcare practitioner to guarantee appropriate healing and to address any medical issues are examples of medical assistance.
  • Help with domestic duties such as cooking, cleaning, and washing may be provided.
  • Breastfeeding session: You may need to learn how to do breastfeed properly to avoid discomfort and complications.
  • Others support: Family members or husband play the role to ease up your challenge and to support you whenever needed. 

Rest assured, it is very normal for postpartum mum to ask for help whether it is from your friend or family members whenever you needed it. Additionally, don’t be shy to reach out to any postpartum support group whether it is from social media or your closest circle.

Dealing with postpartum might be tough for many new mothers but it is important to remember that experiencing such difficulties and challenges is nothing to be ashamed of.  It is very common for the majority of women will experience a roller coaster of emotions while in the postpartum period. To ease up, we suggest asking out for support from others be it in a form of communication or physical help. Be proud of yourself as a new mom, a new you. 

Conclusion

We hope this article has provided some insight on how to navigate yourself during your postpartum journey. If you wish to try out our confinement meals do speak with us today to find out more about our confinement food packages!

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Confinement Tips

The Benefit of Postpartum Massage

You are tired and fatigue surrounds you. You want something to alleviate your pain after giving birth. This is where postpartum massage comes in.

What exactly is a postnatal massage?

You might be wondering what exactly postnatal massage is. To put it simply, it’s a specific type of post-pregnancy massage you should get after giving birth. The typical benefits you’ve received from it are meant to provide both mental relaxation and other benefits. Continue reading to learn how postpartum massage can help you and what to expect.

What are the benefits of a postpartum massage?

The definition of postpartum massage may sound like generic massage terms but receiving one can make a difference to your body, light up the good mood within you and speed up your healing as well.

The very basic foundation of a postpartum massage is often associated with a regular body massage. Generally, postpartum massage is safe for every mother out there. A woman who receives a body massage after giving birth is highly likely to notice differences before and after the massage session be on their mood or their body.

Getting started with postpartum massage.

If you are wondering whether the massage is safe to perform on a mother who went for cesarean delivery – well our best advice is to seek consultations from your doctor and massage therapist on what works best for your body. Usually, the therapist will advise you not to proceed with the massage if you had surgery in the last 6 weeks. 

If you were experiencing a blood clot during your pregnancy, it was highly likely that your doctor advised you not to proceed with the massage. Hence, before making an appointment with the massage therapist, it is best to get a consultation from your doctor to determine whether it is safe to proceed or not.

Below are the general benefits of postpartum massage:

  • Alleviate pain
  • Reduce stress levels

When the general idea of getting a massage is to reduce pain, stress, muscle relaxation and flushing out the toxins,  mothers will benefit more from this. As such:

  • Reduce Swelling. Many mothers experience swelling during delivery. Massage can promote the circulation of water within the body and promote the drainage and circulation of surplus fluids.
  • Improve milk production. Breast rubbing is usually included in postnatal massages. This helps the mother relax, opening up and unclogging her ducts and boosting the flow and production of milk.
  • Hormone regulation. A woman’s body experiences rapid hormonal shifts after giving birth. As a result, in addition to physical contact, particularly touching, various types of massages include the use of essential oils, which have the potential to improve an individual’s mood and promote hormonal balance.
  • Lessen anxiety and depression. Unsurprisingly, giving birth has a psychological impact. After all, pregnancy creates hormonal imbalances as well as an increase in the “stress hormone” cortisol. These massages assist new mothers in calming and soothing, lowering cortisol levels and increasing mental well-being. Postpartum depression affects a lot of new parents. Stress can contribute to these anxious and depressing feelings, therefore getting a massage can help alleviate stress. 
  • Better sleep. Postpartum depression affects a lot of new parents. Stress can contribute to these anxious and depressing feelings, therefore getting a massage can help alleviate stress.

These are the variation of Postpartum Massage you may try:

TCM massage is an abbreviation of Traditional Chinese Medicine massage.  Acupoint methods and herbs are mixed in this post-pregnancy massage to ease muscular tension and improve blood flow. The treatment includes a massage, a belly band, and food recommendations.

Jamu postnatal massage originated in Southeast Asia and is named after a herbal concoction used during the massage. This combination is good for new mothers because it comprises all-natural ingredients with medicinal properties. The massage also involves head and breast massages to help with migraines and lactation. The massage also includes a Jamu wrap, in which the mother’s stomach is wrapped in fabric from the ribs to the hips to tone the abdominal skin and realign the spine.

Swedish massages are particularly beneficial for new mothers. This style of massage employs long strokes and kneading to tone the muscles and relieve tension. The vigorous strokes of this postnatal massage promote blood circulation and muscle contraction, which aids in the elimination of toxins.

Conclusion

We’ve known for a long time that human touch can be powerful, and postpartum massage uses the benefits of touch to help women heal after giving birth.

There are many good things about getting a massage after giving birth. They can help control hormones, produce more milk, and reduce swelling. Since postpartum massage is important, you might not want to skip it. Having one massage is sufficient for the first 12 weeks after giving birth. Nevertheless, check with your doctor or healthcare professional before you start a massage therapy routine to make sure your body is healthy enough.

How often you get a massage is up to you and will depend on your budget, how occupied you are, and your preferences. There isn’t one right answer.  You could also ask your partner to massage you at home. No matter how you choose to use massage to heal after giving birth, the benefits will help you get used to your new life with your baby.

We hope this article has provided some insight into the postnatal massage that you should incorporate into your postpartum confinement period. Additionally, to get the maximum benefits after the postpartum massage, we highly suggest you try out our Regular Confinement Trial Meal – available for both lunch and dinner for $36.00. 

We aim to provide the best confinement catering services in Singapore and to provide support to new mothers with the key nutrients they need for an effective and speedy recovery. Speak with us today to find out more about our confinement food packages!

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Confinement meals

Vegetarian Confinement Food: Foods That Vegetarian Mothers Should Eat

Meat is traditionally viewed as a vital component of postpartum confinement meals in Singapore. This is because meat is believed to come with warming characteristics in TCM, and is often used with the aim of nourishing and rebalancing the mother’s body. But with vegetarian diets increasingly gaining traction for health, ethical, and environmental reasons, many have started to reduce their reliance on daily consumption of animal products. How then, can vegetarian mothers still gain the necessary nutrition without compromising on their choice of diet? We’ve put together this list of foods that vegetarian mothers can consume to ensure they don’t miss out on essential nutrients during their confinement.

Ginger

Ginger is one of the most commonly seen ingredients in the preparation of confinement meals. Known for its anti-inflammatory properties, it is often used for clearing phlegm, stopping coughs, and the detoxification benefits it comes with. That said, the main reason it is included in so many confinement meal deliveries is its warming elements.

TCM believes that the elements that cause a new mother’s body temperature to drop are harmful. Hence, ginger is used to keep the body warm, eliminating ‘wind’, and preventing ailments such as rheumatism and body aches in the future.

Carrots

Carrots confinement meal delivery

Carrots are high in fibre which can help to prevent constipation in new mothers after delivery. In addition, they are also rich in beta-carotene which helps to boost the immune system.

Lotus roots

Lotus root is a rich source of polyphenolic compounds that come with many health benefits ranging from antioxidative to anti-inflammatory properties. Lotus root soup is usually given to new mothers for its high levels of nutrition, on top of keeping the bodies of new mothers warm. Add some papayas into lotus root soup as a natural sweetener, and to boost milk production for breastfeeding mothers.

Learn more: 4 Ways Soups Can Help During Your Confinement Period

King oyster mushroom

King oyster mushrooms aren’t just delicious, they are packed full of health-supporting benefits, such as naturally occurring antioxidants. King oyster mushrooms contain high levels of ergothioneine, an antioxidant found in the mushroom’s mycelium and fruit bodies that help reduce damage from free radicals and oxidative stress. These superfoods have also been shown to lower cholesterol and help with weight loss.

Tofu and soybeans

Tofu is essential for the body’s tissues and cells to heal, which is necessary for a mother’s recovery following childbirth. Adequate protein intake supports the immune system by building antibodies and prevents loss of muscle mass for breastfeeding mothers.

Iron and copper, which are the two minerals important for red blood cell formation to replenish lost blood after delivery, are also found in soybeans. Additionally, soybeans contain omega-3 fatty acids which are beneficial for the brain development of babies.

Black beans

Black beans confinement meal delivery

New mothers are often at risk of anaemia and other complications related to the blood loss that occurs with the delivery of a baby. Therefore, it is important for meals to contain iron-rich ingredients such as black beans for the replenishment of blood.

Black beans are also good sources of folate, vitamin B6 and much more. Research shows that B vitamin supplementation has been linked with improving anxiety levels of those who are feeling stressed. This provides a good reason for new mothers who might be feeling stressed about the transition to motherhood to incorporate black beans into their confinement meals.

Green leafy vegetables

Leafy green veggies like spinach and broccoli are filled with vitamin A, a good non-dairy source of calcium and contain vitamin C and iron. Green leafy vegetables are also filled with antioxidants and are low in calories.

Chestnuts

Chestnuts confinement meal delivery

Chestnuts are rich sources of vitamin C which can help to boost the immune system of new mothers. Chestnuts also come with properties that reduce cholesterol levels in the blood and therefore support cardiovascular health.

Red dates

Red dates are often boiled along with Longan and served as tea to new mothers to substitute drinking water. Dates are widely known for their sweet taste. However, they are also vital ingredients in confinement herbal soups because of their calming effects. This is recommended especially for mothers dealing with postpartum depression.

These are but a few of the ingredients used when preparing the best vegetarian confinement foods. That said, it is best to leave your confinement meals in the good hands of those who are trained in this field. If you’re searching for confinement soup packages, look no further than to NouRiche for all your nutritional needs. Get in touch today for more information!

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Confinement meals

10 Herbs To Get For Your Postpartum Confinement

Confinement can be a particularly stressful period for new mothers who have to attend to a newborn baby while their body recovers from the toils of the delivery process. From the TCM perspective, this is a crucial period to nourish a mother’s body and restore her energy to optimal levels. Traditional confinement practices involve the usage of herbs to improve a mother’s immune system and regain the ‘Qi’ which was depleted during labour. This is regarded as the main element to help with postpartum recovery, and is often used in Chinese confinement food, beverages, and even baths. NouRiche is a leading provider of confinement food in Singapore, and this article dives into the herbs that mothers should consume during confinement, and how these herbs can be incorporated into their lifestyles.

Red dates, Dang Shen and wolfberries: Teas and soups

Confinement food Singapore Red dates, Dang Shen and wolfberries: Teas and soups

Cold beverages are believed to have a “cooling” effect which slows down the recovery of a new mother, and may result in poorer health. That is why mothers are advised to take only hot beverages, with traditional practices recommending hot teas and soups as part of a confinement diet. Adding wolfberries into teas and soups is beneficial for being high in antioxidants and packed with minerals that detoxify the body. It is also known to reduce stress and fatigue, on top of being excellent for nourishing the liver and kidneys.

Red dates, paired with several other herbs such as longans, are often prepared as a nourishing tea to replenish the necessary nutrients and revitalise blood that a mother has lost during delivery. This is especially remedial as a rich source of iron that replenishes red blood cells and enhances the immune system.

Dang Shen is commonly used in Chinese confinement food to correct ‘Qi’ and improve blood circulation to revitalise the body. In addition, it is also known to stimulate appetite and boost immunity levels.

Dang Gui, Bei Qi, Chinese Yam: Herbal soups

Confinement food Singapore Dang Gui, Bei Qi, Chinese Yam: Herbal soups

Herbal soups not only restore warmth and energy in the body of a mother, but also aids in boosting immunity. Dang Gui, also known as the Angelica Sinesis, is frequently used in soups to enrich the blood, promote circulation and regulate the body’s immune system – all of which are crucial for the restoration of health for new mothers.

Bei Qi comes with anti-inflammatory properties and protects the cardiovascular system. This herb also contains antioxidative, as well as anti-ageing capabilities.

Chinese yam is an ingredient that has been found to aid digestion, nourish blood and strengthen the spleen. It also contains antioxidants and properties that improve kidney and liver function.

Ginger, Lemongrass: Herbal bath

Confinement herbal baths are traditionally used by Asian women after childbirth, and are vital for the recovery of postnatal mothers. The most common herbs include ginger and lemongrass which help expel wind, remove dampness, disperse swelling, and alleviate pain.

Black date tea

Confinement food Singapore Black date tea

Black dates are another common Chinese herb used in soups and teas. More “heaty” compared to red dates in Traditional Chinese Medicine (TCM), these herbs are especially suited for women undergoing confinement. Additionally, black dates are often also added in teas for sweetness, and to “tonify” the spleen and stomach.

Du Zhong

Most commonly included in herbal soups, Du Zhong is known to regulate and improve the immune and central nervous systems. It comes with benefits such as nourishing the liver and kidneys, as well as strengthening bones and muscles.

We hope this article has provided some insight into the Chinese herbs that you should incorporate into your postpartum confinement. The herbs mentioned all play significant roles in boosting immunity, restoring energy and blood levels, and driving out the wind from the body. Try incorporating them in your confinement foods for maximum benefit.

NouRiche is a provider of confinement catering services in Singapore that aims to support new mothers with the nutrients they need for an effective and speedy recovery. Speak with us today to find out more about our confinement food packages!

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Confinement Food Confinement Tips

The 3 Stages of Confinement: How Confinement Food Helps to Nourish Your Body

Most Asian mothers have to go through confinement, which is a period of time believed to be crucial for recovery and mothers must consume healthy confinement food in order to boost their immunity and recuperate. However, how nourishing can confinement food be and how does it help with recovery after childbirth? 

In Chinese culture, there are three stages to confinement, each stage focuses on helping a mother recover from different bodily issues while strengthening her body. 

Stage 1: Uterus Recovery & Wound Healing

During childbirth, every woman will experience heavy blood loss. Even after delivery, the uterus may continue to bleed until it contracts back to its normal size. There may also be vaginal tears, blood clots, and other wounds sustained while giving birth, causing pain to the mother. This is why it is important for you to help your wounds heal, promote blood circulation and discharge to reduce diastasis recti as soon as possible after giving birth. 

At this stage, mothers should consume protein and iron-rich maternity food to replenish lost blood and promote wound healing. Some of these food items include pig’s liver, multi-grain porridge, dang sheng tea, sheng hua soup, ginger, red dates tea, ginger and kidney. Herbs such as Schisandra berries, which are rich in antioxidants and polyphenols, can fight off infections that enter the body during this period and aid with postpartum bleeding and healing. 

Stage 2: Digestive Well-Being & Tissue Repair

A woman’s body will produce 50% more blood during pregnancy because of the baby. Not all the blood is expelled upon delivery and can result in fluid build-up. During this period, mothers must strengthen their gastrointestinal system through the maternity food they eat in order to flush out excess fluids, repair tissues and improve the quality of breast milk. 

Pork loin, pig’s feet, ginger, sesame oil, green papaya, fried eggs, barley, and other whole-grain products are some foods that new mothers should eat. Herbs such as ginseng root and moringa are great during this period. Ginseng root replenishes energy once the bleeding stops, while moringa has anti-inflammatory properties and is rich in nutrients that can help boost your milk supply and aid in healing. 

Stage 3: Strengthen Physique & Nourish Body

The last stage of confinement focuses on strengthening your physique and improving your immune health. Good nourishment from confinement food is important in helping you regain your vitality, fight premature ageing and prepare you for any future pregnancies. 

Mothers may experience muscle strain around the abdomen area, cold limbs, and may feel fatigued. During this stage, focus on improving your blood circulation, maintaining body warmth, and nourishing the body with essential nutrients

Some confinement food you should consume include vegetables, kelp, fruits, lotus seeds, dried longan, seafood low in mercury content, and kidney tonic soup. Herbs such as Chinese angelica root, wolfberries and red date tea can be consumed to help promote the circulation of Qi and blood. 

 

 

Confinement is an important period for mothers and it is extremely important to properly nurse yourself back to health such that you have the energy to care for your newborn child and slowly get yourself back to work. However, putting together a nutritious meal for yourself while juggling infant care can be challenging. This is why NouRiche is here to help you.

NouRiche is a confinement catering company in Singapore that provides nutritious and delicious confinement meals to recovering mothers. We wish to help new mothers in recovering well by combining the health benefits of traditional Chinese medicine and the expertise of our chefs to provide the best confinement food. Click here to check out our menu. Visit us today!

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Confinement Food

4 Ways Soup Can Help During Your Confinement Period

Asian families are often familiar with the concept of postpartum confinement. This is the period after a new mother has gone through childbirth, and is said to be at their most vulnerable. This is because childbirth is believed to drain the mother’s body of energy, or “qi”, and involves a loss of blood which can weaken their bodies. Lack of proper care can even result in future ailments such as arthritis or rheumatism. It is crucial then, to replenish their health with good nutrition to aid in their full recovery. Certain foods, especially confinement herbal soups, are recommended for quick restoration of health and should be included in your confinement food menu. NouRiche is an established provider of confinement meals, and we share some ways soups can be beneficial during your confinement period. Increase liquid intake Increase liquid intake confinement meal The good thing about adding confinement herbal soup to your confinement meals is that it helps to increase your liquid intake, which is especially important at this time. Keeping yourself hydrated not only aids in improving circulation and good gut health, but also supports sufficient milk supply for your little one. If you’re unsure about the necessary ingredients or techniques required in preparing soups suited for your body, consider engaging a company that can provide you with affordable confinement meal deliveries in Singapore. Bear in mind that certain Chinese herbs can be toxic to the mother or the child, thus there may be a need to use them sparingly or seek the expertise of a professional. Good for digestive system The confinement period is when new mothers should strengthen their digestive systems in order to flush out excess fluids and repair tissue. Opt for a nourishing chicken soup with ingredients that are rich in fibre like black fungus to aid bowel movement and replenish lost nutrients. This also serves as an excellent source of warmth and blood circulation, especially on a cold evening. Weight loss Incorporating soups into your confinement meals serve as a good alternative if you’re trying to cut down on carbs without compromising on energy and breast milk production throughout the day. That said, this would greatly depend on the types of ingredients included in the soup. Professional confinement meal companies like NouRiche have an extensive confinement food menu for nourishing post surgery meal deliveries. If you’re looking at achieving a weight loss goal, having a bowl of soup along with your meals is always a good option. Strengthens immunity Strengthens immunity confinement meal A mother loses a lot of blood during childbirth, leading to a weakened immunity and leaving her susceptible to diseases, viral attacks and infections. A bowl of soup can help to boost a mother’s immunity, on top of restoring warmth and energy in her body. In addition, most soups are gently simmered while cooking which helps to extract a good amount of vitamins from the ingredients used. All in all, there are far more advantages to having soups during confinement than one might think. Confinement herbal soups not only helps strengthen a mother’s constitution, but also ensures that there is sufficient breast milk for their baby. At NouRiche, we are a team of specialists in confinement meals for mothers in Singapore, and we’re here for all your nutritional needs. Speak with us to find out more!
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Confinement Food

Confinement Food Recipes For Mothers

Confinement is a traditional Chinese practice in Singapore that is seen as an extremely important time for new mothers to recuperate their bodies after childbirth. During this period, mothers are advised to observe various routines that will aid their recovery. One of which would be taking in confinement food that are supposed to address the nutritional needs of the mother, with some even designed at boosting milk supply. This allows the new mother to get a much needed immunity boost and a quicker recovery from the delivery of her baby. As such, we’ve listed some recipes that will be helpful for mothers going through their confinement period. Read on to learn more about these recipes that are both healthy, and tasty.

#1 Sesame oil chicken 麻油鸡

Source: https://www.youtube.com/watch?v=kg4jUnio3z8

Sesame oil chicken is a popular confinement food among women during their confinement period. The recipe usually contains sesame oil, ginger and hard liquor because it is believed that “heaty” foods are beneficial for women recuperating from childbirth. While chicken needs no introduction as one of the best sources of protein, it is also able to promote heart health and boosts metabolism. A great source of vitamin E, this recipe is sure to leave you wanting more!

Ingredients

  • 300g chicken

  • 100g black sesame oil

  • 25g red dates

  • 25g wolfberries

  • 100g old ginger

  • 250ml rice wine

  • A pinch of salt

  • A pinch of sugar

Directions

  • Slice old ginger and add into a heated pot

  • Add in black sesame oil, saute till the edges of the ginger turns brown

  • Add in chicken

  • Add salt and sugar

  • Saute for 5 minutes

  • Add in rice wine

  • Add red dates and wolfberries, simmer for 15 minutes

  • Serve with hot rice

View full recipe here.

#2 Black vinegar pig trotters 猪脚醋

Source : https://youtu.be/qwTXFlvmvM0

A popular Cantonese dish for postnatal mothers during confinement, black vinegar pig’s trotters is a traditional confinement food believed to help replenish collagen, warm the womb and purge “wind” generated during childbirth. The gelatinous pig trotters in sweet black vinegar is a highly appetising and mouth watering dish that is now also commonly seen on the tables of many families.

Ingredients

  • 300g pig trotters

  • 100g old ginger

  • 100g rock sugar

  • 300g black vinegar

  • 10g black sesame oil

  • 2 eggs

Directions

  • Lightly blanch the pig’s trotters for 3-5 minutes

  • Wash the foam on the surface and set aside

  • Boil 2 eggs for 6 minutes, then peel and set aside

  • Smash large pieces of old ginger

  • In a heated pot, add in smashed old ginger and rock sugar

  • Add in black vinegar and saute until aroma is released

  • Add in blanched pig’s trotters, stir-fry until it has been well coated

  • Add hard boiled eggs and simmer for 45 minutes

  • Add in black sesame oil for seasoning

  • Serve with warm rice

View full recipe here.

#3 Nourishing cordyceps flower with threadfin fish soup 虫草花滋补午鱼汤

Source: https://www.youtube.com/watch?v=KZGQbQVsUTY

Cordyceps flower is a herb that helps to reduce fatigue, boost immunity, and is especially beneficial for a mother’s body after delivery. If you’re searching for nutritious confinement food to boost your stamina, look no further. This soup takes just one hour to simmer on low heat, making it so easy to prepare. A wholesome and nourishing meal best served with hot rice.

Ingredients

  • 20g cordyceps

  • 5g solomonseal rhizome

  • 10g codonopsis root

  • 5g astragalus root

  • 5g dioscorea

  • 3g wolfberry

  • 5g poria

  • 300g threadfish

  • 20g old ginger

  • 2 teaspoon rice wine

  • A pinch of salt

Directions

  • Slice old ginger into thin strips.

  • Lightly blanch the threadfin for 1 minute to remove fishy smells.

  • Run all herbs under running water gently to remove impurities.

  • Add washed herbs, rice wine, threadfin and ginger slices into boiling water.

  • Boil over low heat for an hour.

  • Add salt to taste.

View full recipe here.

We hope this article has provided you with some inspiration for tasty and nourishing meals during your confinement period. NouRiche understands the importance of good nutrition for new mothers. Browse our extensive confinement food menu, or reach out to learn more about our confinement food delivery services in Singapore today!

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Confinement meals

Foods To Eat During Confinement To Boost Breast Milk Supply

The issue of milk supply can be a constant source of anxiety for breastfeeding mums. If your baby seems to be hungry shortly after feeding time, then it’s possible your little one is not getting enough to eat. Mothers who breastfeed need to maintain a balanced and nutritious diet to meet the various demands placed on their bodies. Your plate should feature the five food groups: fruits, vegetables, grains, dairy and protein. NouRiche takes pride in providing nutritious meals including confinement food for new mothers in Singapore, and we’ll share the types of food you can incorporate into your confinement meals that will support lactation and help naturally increase your milk supply.

Barley

confinement meal in a jar

Whole grains are very nutritious for breastfeeding moms, and they are also thought to have properties that support the hormones responsible for making breast milk. Barley is an excellent choice for your intake of whole grains with one of the richest dietary sources of beta-glucan. Beta-glucan is a polysaccharide that has been shown to increase prolactin, the hormone responsible for lactation. High in fibre and a good source of niacin, a vitamin B that protects against cardiovascular risk factors, there is no denying the health benefits barley brings.

Oats

Oats and oat products are a great addition for a healthy breastfeeding diet and as confinement food. These food products come with many positive effects on nursing mothers. With the abundance of nutrients in oats, it’s considered a superfood when it comes to increasing a woman’s milk supply. Oats contain iron, which is a must for breastfeeding mothers, helping to promote lactation.

Papaya

papaya slices for confinement meals

Despite its sweet taste, papayas have low sugar content and are an excellent food option to include in confinement meals. They possess a number of benefits and high nutritional value that are useful for you and your baby. Apart from aiding in digestion to soothe your baby’s tummy, papayas also have the essential vitamins and minerals that you need to recover from giving birth. Additionally, papayas are known to have a lactogenic effect, which helps increase milk production in nursing mothers. This is especially so in green papayas, and hence, nursing mothers should definitely also try out different recipes incorporating them.

Fenugreek

Fenugreek (Trigonella foenum-graecum L.) is a type of herb that often is used in Asian and Middle Eastern recipes. It can range in taste from slightly maple-flavoured to bitter, depending on your palette. Most often used to increase milk supply, it has been reported to be an excellent galactagogue for some mothers, and is thought to boost the production of breast milk due to an effect on the stimulation of sweat production. Most women can consume fenugreek without any complications. However, do speak with your healthcare professional before using it if you’re allergic to peanuts or chickpeas, or if you take blood thinners or medication for diabetes.

Lean meat

Protein is essential in ensuring a steady supply of milk. Adding lean meat in your confinement meals is a great source of iron and protein which has proven to increase milk supply. Eating lean meat in general is recommended to fuel both you and your baby.

NouRiche ensures the confinement food we serve is filled with the best ingredients for both mother and baby. Reach out to find out more if you’re looking for a pregnancy meal delivery service in Singapore.

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Confinement Foods

5 Ways Husbands Can Help Out During Confinement

Welcoming a newborn into the family is undoubtedly an exciting step for new parents. But the changes that come after pregnancy and childbirth can be overwhelming, and a new mother will need all the help she can get both physically and emotionally. Fulfilling duties as a new mother while still finding the time to take care of herself might seem impossible. NouRiche are experts at taking care of your confinement food menu, and we’ve come up with a list of ways husbands can help their wives out during her confinement period to make it a smoother transition.

Confinement food catering

To ensure new mothers get a nutritious and balanced diet during their confinement period, consider signing up for a confinement food package with a reliable confinement food caterer. These caterers have confinement food menus that are specially designed to strengthen the bodies of new mothers, ensuring they regain the energy needed to take care of their recovering bodies, and making sure having regular meals is still possible while caring for their newborn.

Offer emotional support

It’s critical for new mothers to get some nurturing in return as well after nurturing her newborn all day. Being at home with an infant can feel isolating, and it’s important for new mothers to know that they’re not alone. Simple things like phone calls, video calls, sending meal deliveries or small thoughtful gifts can be a bright spot on a hard day. Be sure to keep checking in and offering support even after the initial newborn days of motherhood. Assuring her that she’s doing a wonderful job can also do wonders for her mental health, and boost her confidence.

Keeping the house clean

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Helping with the household chores without being asked shows your wife that you’re in this together. One option to consider is using disposable plates and cutleries for the first few weeks with your newborn, which will in turn save you tons of time from washing dirty dishes. NouRiche is also able to provide confinement food delivery for added convenience during a mother’s confinement period. There’s so much to do with a new baby in the house, on top of all the other household chores. But with a little planning and communication, you can tackle the new responsibilities together.

Actively help with the baby

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Taking over the reins for a task such as changing a diaper, nighttime feeding, tells her that the parenting and household responsibilities don’t fall squarely on her shoulders. Being more involved with taking care of the baby can also help husbands develop a stronger bond with their newborn.

Manage visitors

Friends and family always mean well and are likely just eager to see your new bundle of joy. And truthfully, who can blame them? But setting some ground rules and healthy boundaries such as saying “no” to surprise visits, should mean people understand your wishes, helping to manage the expectations of visitors.

There’s only so much a new mother can handle with having to focus on taking care of her child, as well as her own recovery. NouRiche are committed to providing the best support with our selection of confinement food menus. Contact us to find out more!

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Confinement Food Confinement Tips

The Importance of Postpartum Recovery and Confinement Food

Confinement is a common practice in Asia that has a long history dating back centuries, and many mothers today consider it to be an outdated and unnecessary practice. Having to follow a strict diet, adhere to various new lifestyle practices and pay extra attention to your health may seem draining and restrictive, especially for liberal minds. However, confinement is a very important part of pregnancy and childbirth that mothers must go through. 

The confinement period of 30 to 40 days is critical because it helps in many aspects of postpartum recovery. It also helps you adjust to your newborn, bond with your child and adapt to a new lifestyle with an additional family member. Throughout pregnancy, as well as during and after childbirth, mothers go through excessive stress physically, mentally and emotionally, and the postpartum recovery period is necessary to nurse one back to good health in all aspects.

Aside from getting plenty of rest and adhering to strict lifestyle practices, your diet during this time is crucial for providing you with the energy you need to get through each day as well as the nutrients you need to nourish both your body and your baby’s. Your breastmilk supply will be affected by the confinement food you eat, which can either help you get a pleasant breastfeeding experience or make it excruciating for you.

Most mothers need to consume at least 1,800 to 2,000 calories a day to keep up with their energy needs. This amount will increase if you’re breastfeeding. Additionally, breastfeeding mothers must ensure that they are consuming enough nutrients through their confinement food to aid in their baby’s development. 

Why is the Confinement Period Important? 

1. Prevent postpartum complications

Confinement Food in Singapore Why is the Confinement Period Important Prevent postpartum complications

If mothers do not take this time to consume all the right confinement food and recover properly, they may suffer from postpartum complications such as infection or sepsis, cardiomyopathy, and more, which can last a lifetime and lower their quality of life. It also allows mothers to live in peace, away from the stress that may come from their friends, family, or other people, and to spend more time reflecting, recovering from any negativity, and strengthening relationships with their closest family members. This helps to prevent them from developing mental health issues, such as postnatal depression.

2. Boost your health and promote recovery

The confinement period and confinement food comes as a package, you can’t recover well without the right diet. Whether your mother or mother-in-law prepared your food for you or you hired confinement catering services, the food you eat will typically contain high amounts of nutrients that will help you recover faster and return to a normal, healthy state. 

A mother needs to consume a lot of protein, calcium, and iron after childbirth to help her recover, regain strength, protect her bones, and generate new blood cells to replenish blood lost during delivery. This is just the tip of the iceberg as there are many more nutrients her mother needs in order to fully nourish every part of her body. The normal meals you eat on a daily basis may not contain sufficient nutrients, hence the importance of specially prepared confinement food

3. Strengthen the bond between mother and baby

The confinement period also provides mothers with the chance to form and strengthen bonds with their newborns, learn how to interact with them, understand their baby’s needs, and how to best care for them. If mothers return to work or spend their time right after childbirth on other tasks and activities, they will not only cause harm to their own health but also jeopardise their relationship with their child. 

Though confinement may appear to be a restrictive and agonising practice, it is an important practice that will only benefit you and your baby in the long run. Some confinement practices, however, are myths and traditions that no longer apply today, so do your research and nurse your body back to health in the safest way possible. 

In addition to daily living practices, confinement food is essential for your recovery.

Get your meals taken care of with NouRiche’s confinement food package, prepared with love to help new mothers enjoy delicious meals while nourishing their bodies. NouRiche is one of Singapore’s best confinement food caterers. Visit our website to view our menu offerings