Eating well throughout your pregnancy is one of the best things you can do for yourself and your baby. Meeting the recommended nutritional requirements is especially crucial during the third trimester for sufficient energy while providing all necessary nutrients to your growing child. However, knowing what to eat or avoid when you’re pregnant is also important.
NouRiche is a leading provider of confinement meal deliveries in Singapore, and here’s the lowdown on the foods to eat and avoid during the final leg of your pregnancy.
What to eat?
#1 Foods rich in iron
Insufficient consumption of iron may lead to anaemia. This is because during pregnancy, blood volume expands to accommodate the changes in one’s body. Additionally, your unborn baby will need to store adequate iron for the first six months of life before he or she starts taking in solid foods.
Choose iron-rich foods such as meat, chicken, fish, eggs, dried beans and fortified grains. The form of iron in meat products, called heme iron, is more easily absorbed than the iron in vegetables. For those who are anaemic, increasing meat consumption will be the easiest way to increase the iron your body receives.
#2 Foods rich in protein
Protein is crucial for your baby’s development throughout pregnancy and helps your baby’s body produce blood. Good sources of protein are lean meat, poultry, seafood and eggs, while vegetarian options include beans and peas, nuts, seeds, and soy products.
#3 Foods rich in DHA
DHA-rich foods can help with growth of a baby’s brain. Pregnant women require about 200 milligrams of DHA (docosahexaenoic acid) daily. To meet these requirements, consider including milk, eggs, and fruits in your confinement food.
Folate is a B vitamin that prevents problems with the developing brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid, and has been shown to decrease the risk of premature birth on top of having a low birth weight baby. Get your sources of naturally occurring folate from dark green, leafy vegetables, citrus fruits, and dried beans, peas and lentils.
Both mother and baby require calcium for strong bones and teeth. Additionally, calcium supports healthy functioning of the circulatory, muscular and nervous systems. Dairy products are great sources of calcium, while non dairy options include broccoli and kale.
#6 Foods that are high in Vitamin C, B6 and B12
Vitamins C, B6 and B12 play a vital role in the development of a baby through the musculature and placental growth. These nutrients can be found in foods such as oranges, bananas, sweet lime, carrots, chickpeas, and almonds.
Magnesium plays an important role in nerve and muscle function, on top of maintaining normal blood pressure. In addition, it helps your baby develop strong teeth and bones. Getting adequate magnesium during pregnancy has also shown to prevent preterm labour and other pregnancy complications. Go for foods like green leafy vegetables, bananas, legumes, avocados, dark chocolate, or raw unsalted nuts.
What to avoid?
#1 Avoid raw meats and vegetables
Avoid raw meats and vegetables of any kind as such foods contain a variety of food-borne bacteria and viruses. Changes in your metabolism and circulation during pregnancy may increase the risk of bacterial food poisoning, and could result in more severe issues than if you were not pregnant.
#2 Spicy foods
Spicy foods can lead to indigestion and heartburn during pregnancy, and therefore should be avoided during the last trimester.
Preparing your own confinement meals during this period can be inconvenient and time-consuming. Hence, it’s best to engage a reliable confinement food caterer for nutritious pregnancy meal deliveries to boost your health and vitality. Apart from being guided by a professional dietitian to assist with your recovery, you can rest assured that your confinement food is not just nutritious, but delicious too.
We hope this article has been beneficial in ensuring you and your baby are getting all the nutrition you need as you head into the final stages of your pregnancy.
Confinement meal delivery services have been gaining popularity among new mothers for its convenience. Searching for confinement meal deliveries? NouRiche takes pride in providing nutritious and tasty meals that all mothers are sure to enjoy. Reach out to our team today to find out more!
Achieving a healthy weight post-childbirth can be a struggle for many new mothers. It can be stressful taking care of a newborn, adjusting to a new routine, and recovering at the same time. However, it’s crucial to return to a healthy weight after delivery, especially if you plan on becoming pregnant again in the future. Going into a future pregnancy at a higher weight can put both the mother and the developing baby at risk of medical complications, such as gestational diabetes and hypertension. But what do you have to do to lose that postpartum weight?
Crash diets are very low calorie diets designed to make you lose a large amount of weight in the shortest amount of time possible. That said, those who do so usually end up feeling lethargic and gaining back the weight at some point.
After delivering a baby, your body requires good nutrition to heal and recover. In addition, if you are breastfeeding, you would need even more calories than usual. A low-calorie diet usually lacks important nutrients. Your postnatal nutrition plan should instead include healthy, well-balanced home-cooked confinement foods that are rich in various nutrients crucial in helping you lose weight post labour.
Avoid unhealthy snacks
The foods you have around can play a big part in what you snack on in between meals. And when you’re searching around for something to munch on, a healthy alternative could just be the ticket. By stocking up on healthy snacks, you can ensure you always have something close at hand when the mood strikes without compromising on nutrition.
Keep your goals realistic
Despite what magazines and celebrity stories would have you believe, losing weight after a pregnancy may take some time. Your body needs to recover from childbirth. On the contrary, losing weight too soon after can take longer for you to lose the postpartum weight. Keep your goals about your new body realistic. With a good confinement meal plan and exercise, you should be able to achieve any healthy level of weight loss that even your doctor will give the thumbs up to.
Eat healthy confinement meals
One crucial aspect that can show significant effects in shaping your figure and bringing it back to a pre-pregnancy state is through nutrition management. Perhaps you may find yourself being overwhelmed with information on the do’s and don’ts of confinement food. If so, consider confinement meal deliveries or confinement soup packages from a reliable confinement food caterer such as NouRiche for added convenience and peace of mind.
The best and most achievable way to lose weight after giving birth is through a healthy diet, breastfeeding, and exercise. We hope this article has provided some insight on how you can do so without compromising the health of 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!
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
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.
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.
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!
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.
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!
100g black sesame oil
25g red dates
100g old ginger
250ml rice wine
A pinch of salt
A pinch of sugar
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
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.
300g pig trotters
100g old ginger
100g rock sugar
300g black vinegar
10g black sesame oil
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
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.
5g solomonseal rhizome
10g codonopsis root
5g astragalus root
20g old ginger
2 teaspoon rice wine
A pinch of salt
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.
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!
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
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’sbest confinement food caterers. Visit our website to view our menu offerings.
A woman’s body needs to be nourished with highly nutritious food from the moment she becomes pregnant until she goes into labour in order to strengthen her body and nurture the foetus. Pregnant women go through a number of bodily changes that can weaken their immune system, cause a loss of strength, and wear down their physical function after childbirth. A nutritious diet and plenty of rest are essential for protecting both the mother and the baby. It is also associated with normal brain development, a healthy birth weight, and can help reduce the risk of many birth defects.
Whether during pregnancy or after childbirth, mothers must consume highly nutritious foods and avoid certain foods that can be harmful to their infants. In Chinese culture, the first 30 to 40 days after delivery are critical for recovery, this is also known as the confinement period, during which mothers are expected to rest as much as possible and consume a confinement food menu filled with beneficial foods. Read on to learn more about this tradition and to get more pointers on how to make your confinement as pleasant as possible.
1.1. What Is Chinese Confinement?
Chinese confinement, 坐月子 (zuo yue zi) or literally translated to ‘sitting the moon’ refers to allowing postpartum mothers to do nothing but to rest and recover for a month following childbirth. This practice has been a tradition for thousands of years in Chinese history and it is still practised by most Chinese, including those in Singapore.
Mothers are encouraged to rest and recover from the physical trauma of childbirth for at least 30 days, if not longer. Many believe that this is the most critical period of recovery and that mothers must be nourished with highly nutritious confinement foods supported by Traditional Chinese Medicine (TCM) or they will suffer from a variety of other ailments or a weaker body.
In Singapore, a typical confinement period lasts for 28 days. It can go up to 42 days for some mothers. This period of confinement is still insufficient as postpartum recuperation typically takes about three to six months. A woman’s body must undergo significant physiological changes, such as hormonal changes, weight gain, fluid retention, stretch marks, stretching of abdominal muscles, and many others. This puts a lot of stress on the mother both physically and mentally during the 9 to 10 months of pregnancy. It will take an equal amount of time for mothers to fully recover and regain vitality.
1.2. The Purpose Of Chinese Confinement
The purpose of this confinement period is to allow your reproductive organs to recover and return to normal. There is also a lot of emphasis placed on the confinement foods that mothers eat; these meals must be tailored to help accelerate the mother’s recovery from her weakened body, dispel “wind” from the body, alleviate the heat in the body, boost blood circulation, revitalise strength and increase the mother’s breast milk supply. Furthermore, this period of care, as well as the special diet consumed, can prevent postnatal hair loss and depression, as well as backaches, rheumatism, and other ailments, while preparing your body for future pregnancies.
1.3. What To Take Note Of During Confinement?
1. Physical Care
Your physical body underwent rapid transformations, and you had to endure hours of labour, even sustaining wounds during childbirth. It’s no surprise that your body is tired and weak. There are a few things you should do to care for your physical body during your confinement.
Keep your body warm
According to TCM, it is critical for mothers to keep their bodies warm after delivery because their body constitution has weakened, resulting in lower immunity. Mothers with a weakened immune system are more susceptible to catching a cold and falling sick. While it is safe to turn on the air conditioner or fan, mothers should take care not to be directly exposed to the wind flow and to keep the air-conditioning temperature above 24°C at all times.
Maintain good personal hygiene
Many believe that mothers should not shower during confinement. This is a tradition of the past as women in history bathed in cold water collected from a well or rain. This puts them at risk of catching a cold or suffering from an infection or inflammation from contaminated water. Today, mothers can bathe safely in warm and clean water, so it is recommended that you maintain personal hygiene to keep your wounds clean.
During the confinement period, mothers may consider bathing in herb-infused water, which is beneficial for overall blood circulation, repelling dampness and “wind” in the body, and keeping you clean.
Minimise exposure to electronic devices
From a TCM perspective, the prolonged use of your eyes impairs and depletes the Qi and blood in your body. We advise you to refrain from looking at your devices for long periods of time and take breaks in between to reduce eye strain and allow your eyes to rest.
If you’re breastfeeding, you are constantly losing nutrients through your breast milk. These nutrients, including those essential for vision health, are given to your baby, resulting in a deficiency of nutrients in your body to maintain your vision. Problems of vertigo, dry eyes, and blurred vision may follow.
Wear a binder
A binder supports your muscles and assists the uterus in returning to its original size by providing gentle compression that safely holds muscles and ligaments in place. It is strongly advised that you wear a binder, but not too tightly, as this could cause tissue and muscle damage, restrict movement, and impair breathing.
Get postpartum massages
After giving birth, acupressure points along your meridian channels can be stimulated with a postpartum massage to correct Yin and Yang imbalances. Depending on the massage, it can also help with uterine contraction, flatulence, improve overall immunity, and even increase breast milk supply. Not to mention that a massage can help your body relax and improve your mood.
Engage in simple exercises
Exercising improves blood circulation, which boosts Qi and energy recuperation. Light and simple exercises, such as walking around the house, are beneficial to both your physical and mental health. High-intensity cardio or strength training, on the other hand, may cause an incision wound to tear or even affect your back and uterus.
2. Good Dietary Habits
In addition to nutritious Chinese confinement food, there are dietary guidelines that recovering mothers should follow to avoid jeopardising their own recovery.
Avoid cold or chilled food
Cold foods can have an impact on your Qi and blood circulation, as well as your digestion and nutrient absorption. During your confinement, avoid foods like watermelon, coconut, pumpkin, tomatoes, radish, and ice cream.
Avoid oily or greasy food
Foods such as butter, animal fats, deep-fried or barbecued food can interfere with digestion, nutrient absorption, and they can cause blocked milk ducts which will affect your breast milk flow.
Avoid hot and spicy foods
Chilli, garlic, wasabi, and curry will irritate your stomach and spleen, slowing their recovery and affecting your digestion. They may even alter the taste of your breast milk, causing your baby to reject it. The same is true for foods with strong flavours. They could put additional strain on your digestive system.
Avoid heavily salted or seasoned food
Additional salt intake and heavily seasoned food put stress on your kidneys, cause water retention and hinders your recuperation and weight loss process.
3. Confinement Essentials
In addition to proper nutrition from your confinement food and adequate rest, here are some essentials you need during your confinement period. These items can help you stay comfortable.
When you have breast milk leaks, nursing pads can help you absorb them and keep your shirt from getting soaked. They can help save you a lot of mess while you’re out or sleeping.
Breastfeeding Friendly Clothes
Such clothing usually has buttons or designs in the front that makes it easier for you to breastfeed.
A Donut Ring Cushion
When your private parts are sore after delivery, it may be difficult for you to sit anywhere. A donut ring cushion keeps your private parts from rubbing against the surfaces you’re sitting on.
1.3.1. Understanding The Three Stages Of Confinement
Stage 1 | Uterus Recovery & Wound Healing
During childbirth, mothers experience significant blood loss, vaginal tears, and other wounds that can result in blood clots and pain. The uterus may even continue to bleed after delivery until it returns to normal size. As a result, during the first week of confinement, it is critical to focus on helping your wounds heal, promoting blood circulation, and reducing blood stasis as quickly as possible.
Stage 2 | Strengthen Digestive System & Tissue Repair
A woman’s body produces 50% more blood during pregnancy. Some of the blood may remain in the body after delivery, causing fluid buildup. It is critical for mothers to strengthen their gastrointestinal system during the second stage of confinement in order to flush out excess fluids and repair tissues.
Stage 3 | Strengthen Physique & Nourish Body
In order to resume their normal lives after confinement, mothers must focus on regaining vitality, improving immunity, and strengthening their bodies. Good nutrition from confinement food can help you recover faster, improve blood circulation, and keep your body warm.
1.4. How To Ensure A Comfortable Confinement?
Postpartum care can be unpleasant and stressful, especially with so many new things to learn about caring for your baby and yourself. It can become overwhelming when you’re physically hurting in multiple areas, feeling weak and tired, and yet you have so many things to take care of. To ensure a pleasant recovery experience, take advantage of all the services and assistance available from confinement companies, friends, and family.
Get plenty of rest
There are many things to do, but your top priority during confinement is to care for yourself. Other responsibilities, such as running errands or doing housework, can be postponed until you feel better. Make sure to get plenty of rest, sleep 7 to 8 hours per night, and avoid overexertion.
Get help & support
During this time, you can always turn to your friends and family for assistance. Even if they have no experience with confinement or caring for a baby, they can assist you in purchasing groceries, replenishing household supplies, and even cleaning the house.
Aside from your friends and family, there are many confinement companies, such as confinement food delivery or nannies, that provide very useful services that can relieve some of your burdens. There are people you can hire to help you with whatever you need, whether it’s cleaning the house, preparing your confinement meals, or caring for your baby. You should not feel guilty for not being able to do everything yourself because you are supposed to be resting.
Embrace your body
It is natural for you to balloon in size after undergoing numerous bodily changes and gaining a significant amount of weight. It will take some time for you to regain your healthy weight, but you should be patient and embrace your new body in the meantime. It is a body that has gone through pain and suffering in order to bring the family a healthy new life.
Postnatal depression is a serious problem that many new mothers face even months after giving birth. The guilt of not being able to properly care for your child, or the fear of not doing a good job, can have a negative impact on your emotions. It is critical to recognise your emotions and figure out how to deal with them.
Finding support groups is an excellent way to begin caring for your mental health. There are many support groups on social media that mothers can join to find other mothers going through the same thing, as well as to learn more about their stories and how they overcame postnatal depression.
Alternatively, your best support will always be your husband and family. Having your loved ones help you, keep you in good spirits and assure you of your efforts can do wonders for your mental health. If you find yourself struggling to be content with how you’re doing, open up your heart and speak to a loved one about it. Chances are, they’ll be more than happy to be in your safe space and to reassure you.
Start preparing early
You can begin preparing for your confinement and recovery in advance, just as you did with baby products before delivery. Having all of the herbs and supplies you need, as well as arranging for care and assistance prior to delivery, can put your mind at ease.
1.5. Debunking Confinement Myths
#1: Don’t shower
It is believed that coming into contact with cold water will cause “wind” to enter your body, eventually leading to chronic diseases. The truth is that good personal hygiene is essential, and mothers must bathe and keep clean, particularly the area between the genitals and anus, to prevent infection and promote wound healing.
#2: Don’t drink water
Drinking water during confinement is thought to increase water retention and allow “wind” into the body. However, mothers must stay hydrated in order for their bodies to function. Breastfeeding mothers, in particular, should drink at least one glass of water after each breastfeeding session.
#3: Drink rice wine and other alcoholic drinks
Chinese confinement food cooked with alcohol, such as rice wine, are thought to improve blood circulation and warm the body. The truth is, it is not necessary for the recovery of mothers who have recently given birth. In fact, excessive alcohol consumption can be harmful to your baby, especially if you are breastfeeding. It has the potential to impede growth and development.
#4: Don’t use fans or air-conditioners
Heat and discomfort can make you irritable and lower your quality of life. It is acceptable to use fans and air conditioning to keep you cool and comfortable. However, avoid being directly exposed to the cold wind as this may increase your chances of catching a cold.
#5: Don’t read or cry
The eyes are thought to be linked to the liver, which has been weakened by childbirth. When your eyes are strained, your liver suffers more damage. However, this has not been scientifically proven, and there is no evidence that reading or crying can directly cause liver damage.
#6: Do not walk or move about
Walking or moving around is thought to exacerbate muscle weakness. It is recommended, however, that mothers walk around once they feel comfortable, as this can help reduce the risk of blood clots.
CHINESE CONFINEMENT FOOD
2.1. Nutrients You Need
Moms who have recently given birth require proper nutrition to aid in their healing and recovery. Breastfeeding mothers’ diets also have a direct impact on their baby’s health and growth.
Iron is necessary for your baby’s development and thyroid function if you are breastfeeding. Iron is found in red meat, liver, clams, and green leafy vegetables.
Mothers with a vitamin B12 deficiency may be prone to anaemia. B12 is also essential for the development of red blood cells, energy production and DNA formation. Babies with B12 deficiency are also at risk of developmental delays and poor brain growth. Sources of vitamin B12 include tuna, clams, beef, salmon, liver, fortified dairy products and cereals.
This aids in improving mental focus, lowering inflammation, and lowering the risk of postpartum depression. Salmon, sardines, fortified eggs, and dairy products are all good sources of Omega-3 DHA. A high DHA concentration in your breast milk also aids in the development of your child’s brain and vision.
This is an essential nutrient for infant memory and brain development. Eggs and liver are good sources of choline.
This vitamin supports the immune system, brain and nervous system, lowering the risk of developing postpartum depression and anxiety. You can get vitamin D from salmon, tuna, liver, orange juice, and egg yolks.
After delivery, folate is essential for cell renewal and heart health. If you are breastfeeding, folate helps in healthy brain development. Folate is not the same as folic acid, and research has shown that many women are unable to process folic acid.
Essential for the prevention of long-term bone loss and osteoporosis, calcium is important for both the mother and baby. A mother loses 3 to 5 % of bone density during the early stages of breastfeeding and this should be replenished by getting enough calcium.
2.2. What To Eat
Include salmon, walnuts, pumpkin seeds, eggs, fish oil, and flaxseed oil in your confinement meals to improve your brain function and help your child’s nervous system develop.
Consume more iron-rich foods such as lean beef, liver, sunflower seeds, beans, clams, and oysters for healthier red blood cells and higher energy levels. Vegetarian mothers can consume more green leafy vegetables for iron.
Broccoli and spinach are high in vitamin A, calcium, antioxidants, and fibre, all of which are beneficial to the eyes, skin, bones, digestive system, and overall immune health. Two or more servings of fruit per day, such as brightly coloured fruits like grapes and blueberries, which are high in antioxidants, and oranges, which are high in vitamin C, are recommended.
Low-fat dairy products also provide you with B vitamins, vitamin D and protein.
We also recommend including herbs in your confinement meals.
For breast milk supply: Tong Cao (通草), Huang Qi (黄芪), Dang Gui (当归), Dang Shen (党参), Mai Dong (麦冬) and Jie Geng (桔梗)
To strengthen the spleen and stomach: Fu Ling (茯苓), Huai Shan (淮山), Bai Shu (白术), Dang Shen (党参), Lian Zi (莲子) and Gan Cao (甘草)
To nourish the liver and boost kidney functions: Kidney Tonic Soup (补腰汤), Blood Nourishing Soup (养血汤), Niu Xi (牛膝), Shu Di Huang (熟地黄), Du Zhong (杜仲) and Sang Ji Sheng (桑寄生).
To boost Qi and blood circulation: Dang Gui (当归), Shu Di Huang (熟地黄), He Shou Wu (何首乌)
While TCM herbs are great for nourishment, there are certain herbs that nursing mothers should avoid. They contain high levels of alkaloids, which are harmful to an infant’s nervous system.
This is intended to be consumed during your first week of confinement. It aids in replenishing blood, blood stasis removal, and speeding up recovery. Dang Gui has the ability to strengthen the blood, nourish female reproductive organs, regulate menstruation, relieve period pains, and recover from low energy or chronic fatigue symptoms.
Ingredients You’ll Need:
10g Dang Gui
10g Tao Ren
15g Shu Di Huang
10g Chuan Xiong
10g Red Dates
10g Hong Hua
250g Pork Ribs
1. Soak all the herbs in 1000ml water for 30 minutes.
2. Blanch the pork ribs in boiling water and add them into the pot of herbs.
3. Bring the pot of herbs and pork ribs to boil, reduce the heat and simmer for 2 hours.
4. Add salt or light soy sauce to taste.
#2. Chicken Herbal Soup
This soup is good for blood circulation and the strengthening of meridians, usually consumed during the second week of your postnatal confinement.
Ingredients You’ll Need:
20g Ji Xue Teng
9g Dan Shen
5g Qin Jiao
3g Gui Zhi
2 pieces Candied Dates
300g Black Chicken
3 slices Ginger
1. Wash the chicken and place it in a pot.
2. Add 1 litre of water and bring it to a boil.
3. Remove scum from the surface of the water and add the herbs.
4. Simmer over chicken until tender.
5. Add salt or light soy sauce to taste.
#3. Sesame Wine Chicken
This is a warming dish eaten during confinement to warm a woman’s body.
Ingredients You’ll Need:
2 tbsp sesame oil
35g Ginger, sliced thinly
450g Chicken, cut to small pieces
125ml Rice Wine
½ tbsp Light Soy Sauce
½ tbsp wolfberries, soaked in water until ready to use
1. Heat sesame oil in a wok. Add the ginger and stir-fry until fragrant.
2. Add chicken into the wok and stir-fry until they are cooked on the surface
3. Add the rice wine, water and soy sauce. Then, cover with a lid and simmer for 15 minutes. Refill the wok with more water if necessary.
4. Add wolfberries during the last 2 minutes of cooking.
There are numerous things to keep in mind during your confinement, and the food that you consume is critical to your recovery. As it will be tough for you to manage all aspects of your recovery yourself, it is best to enlist the help of people who are more familiar with Chinese confinement, such as your mother and mother-in-law. In addition, you can order your confinement meals from a confinement catering company in Singapore.
NouRiche was established to help mothers recover comfortably and well-nourished. Through the combination of traditional Chinese medicine and our chef’s expertise, we are able to design confinement meals that are both nutritious and delicious. Order your meals with us today.
A pregnant mother has to abstain from some of her favourite food and beverages that may cause harm to her foetus during the 9 months of pregnancy. While trying your best to not consume certain foods, you’re also looking forward to delivery because then you can finally eat and drink to your heart’s content. However, now that you’ve given birth, you’ll realise that you’ll still have to be careful with the foods that you’re consuming. This is because almost everything you eat can be transferred to your baby through breast milk, and may even hinder your recovery. Besides taking note of the important confinement foods you should eat, here are some foods you should be avoiding.
Caffeinated beverages and snacks, such as coffee, tea, coca-cola, and even chocolate may have adverse effects on both your and your baby’s bodies. Caffeine interferes with sleep, which will prevent you from getting enough sleep in order to fully recover. It also gets into breast milk, which can result in irritability and trouble sleeping in infants. Your baby’s digestive system is also too weak to properly digest caffeine.
Alcohol is used in Traditional Chinese Medicine (TCM) and in some confinement foods to help expel cold and promote circulation. Although it does help to warm up the body, it should only be consumed in moderation, or even not at all. Alcohol can be passed on to your baby through breast milk, resulting in insomnia and an elevated heartbeat. Some mothers may even face problems with lactation due to alcohol consumption.
3. Spicy Food
Hot and spicy foods are addictive, but they might not be safe for your baby while you’re breastfeeding. If you have always been consuming spicy foods even during pregnancy, your baby might be able to handle it. However, if you stay away from spicy foods during pregnancy, it is recommended that you abstain from eating spicy foods until you stop breastfeeding because it may cause discomfort to your baby.
Spicy food can also cause constipation, abdominal pain and bloating in recovering mothers, which can affect the recovery of your uterus. Constipation and hard stools are also the last things you’ll want when you’re still recovering from any vaginal tears.
4. Oily Food & Food with High Salt Content
It is common for new mothers to have weaker digestive systems after childbirth, which makes them more prone to constipation and diarrhoea. Oily food, junk food and processed foods high in salt content are rich in calories, fat, and sugar, which are difficult to digest and can further irritate your digestive system and intestines. These foods are also low in nutrients, which isn’t beneficial for you anyway.
5. Cold & Raw Food
Cold and raw foods, as well as cooling foods such as watermelon, pear, green bean, watercress and more, are said to introduce “wind” to your body, which can upset your stomach and spleen, cause bloating, and prevent the discharge of toxic fluids from your body. These foods may slow down your healing process and should not be included in your confinement food menu.
6. Seafood with High Mercury Content
The Omega-3 fatty acids and high levels of protein in seafood are great for recovering mothers because they aid in improving heart health, eye health, maintaining healthy brain function and even boosting intelligence. However, consuming seafood high in mercury content can cause gastric problems and other complications. Therefore, it is best for you to stay away from seafood with high mercury content, such as barramundi, swordfish, fresh tuna, king mackerel, and more. Instead, consider consuming those with a lower mercury content, such as salmon, prawns, lobsters, and canned tuna.
7. Citrus Food
Citrus fruits such as orange, lime and lemons are not dangerous in small amounts but consume these fruits more frequently in larger amounts and they can cause rashes or discomfort in your baby as it irritates their digestive system.
Confinement is a critical time where you have to focus on recovering while learning to live with and care for your newborn baby. If you wish to quickly recover and restore your health back to what it was before pregnancy, you must be extremely cautious with the kind of food you consume and avoid foods that will irritate your body or hinder your recovery.
In Singapore, there are numerous confinement catering companies that provide confinement food packages to suit all diets and preferences. These packages allow you to concentrate on resting and caring for your baby without having to worry about your meals.