We believe it is essential to have a confinement recommendation for new moms to help make those first few weeks easier.
Becoming a new mom is a life-changing experience that can be both exciting and overwhelming.
The first six weeks after giving birth are particularly challenging as you adjust to your new role and care for your newborn.
Our earnest request to you as a new mom, take care of yourself as well as your newborn during those first few weeks.
In this blog post, we’ll give ideas and confinement techniques for new parents to help make those first six weeks feel less difficult.
Accept help from others
Get as much rest as you can
Don’t be afraid to ask
Take care of your mental health
Prepare for breastfeeding challenges
Stock up on baby essentials
Give yourself grace
Embrace support from loved ones during confinement as a new mom
One of the most important things you can do in the first six weeks is to accept help from others.
This could mean having family members or friends come over to help with chores or taking care of your baby while you rest. Don’t be afraid to ask for help when needed, and try to prioritise self-care as much as possible.
It’s completely normal to feel overwhelmed as a new parent, and accepting help can make a huge difference in your overall well-being.
You can consider seeking help from a lactation consultant or postpartum helper/doula for support with breastfeeding or emotional well-being in addition to household tasks.
Always remember that self-care is not selfish, but rather essential for your own health and your baby’s health.
Here are a few tips to prioritise self-care in those first few weeks:
Take short naps whenever possible to catch up on sleep.
Make sure to eat nutritious meals and stay hydrated.
Try to get outside for a short walk or even just some fresh air.
Practice relaxation techniques, such as deep breathing or meditation, to help reduce stress and anxiety.
Get as much rest as you can
Speaking of self-care, getting enough rest is crucial during the first six weeks. Newborns require round-the-clock care but try to nap when your baby naps and take advantage of any opportunities to get some extra sleep.
If possible, ask your partner or a family member to help with nighttime feedings, so you can get a longer stretch of sleep.
Apart from obtaining adequate sleep, there are several additional self-care routines that might be beneficial. Consider the following suggestions:
Take the time to eat regular, healthy meals. This can be challenging with a new baby, but it’s important to nourish your body so you have the energy to care for your little one.
Make time for yourself, even if it’s just a few minutes each day. Take a relaxing bath, read a book, or go for a walk around the block. This can help you recharge and feel more centered.
Don’t be afraid to ask for help. Whether it’s from your partner, family members, or friends, having a support system can make all the difference. You don’t have to do everything on your own.
Stay hydrated by drinking plenty of water. Breastfeeding moms, in particular, need to stay well-hydrated to ensure an adequate milk supply.
Try to get some gentle exercise, such as a short walk or some stretching. Exercise can help boost your mood and energy levels.
Be willing to ask for help during the confinement period
Being a new mom can be stressful, and you may be concerned about your own recovery as well as your baby’s health and growth.
You should not be afraid to seek assistance and resources from your healthcare professional. Additionally, there are many other resources available that can provide valuable support.
Some option includes:
Joining a local or online new moms group. This may be an excellent support system as well as a forum for sharing experiences and asking about challenges.
Reading parenting and baby-care books or articles. There is an abundance of information available on topics such as consuming food, sleep, and baby development.
Reaching out to family and friends who have experience with parenting. They may have valuable advice and insights to share.
Prioritize your emotional wellbeing during the postpartum period
Postpartum depression and anxiety are common among new moms, so it’s important to prioritise your mental health during the first six weeks.
This could mean talking to a therapist, joining a support group, or simply making time for activities that help you feel relaxed and happy.
Prepare for nursing challenges while adjusting to confinement as a new mom
Breastfeeding is a wonderful way to bond with your baby, but it can also come with challenges. Many new moms experience sore nipples, difficulty latching, and other issues. Be prepared by taking a breastfeeding class, talking to a lactation consultant, and having nursing supplies like nipple cream and breast pads on hand.
Breastfeeding is an important aspect of nurturing your newborn, and while it can be rewarding, it can also be a challenging experience. Here are some additional tips that may be helpful:
Practice proper positioning: Ensuring that your baby is positioned correctly during breastfeeding can make all the difference. Make sure your baby’s entire body is facing you, and their head and body are aligned. This can help prevent sore nipples and other issues.
Take breaks: Breastfeeding can be tiring for both you and your baby, so it’s important to take breaks when needed. If your baby falls asleep during feeding, gently detach them and allow them to rest. You can resume feeding once they wake up.
Stay hydrated: Drinking plenty of fluids is important for milk production and your overall health. Aim to drink at least 8-10 glasses of water per day.
Don’t be afraid to ask for help: If you’re struggling with breastfeeding, don’t hesitate to reach out to a lactation consultant or other healthcare provider for assistance. They can provide guidance and support.
Stock up on baby essentials to relieve pressure during seclusion as a new mother
In the first six weeks, you’ll be going through a lot of diapers, wipes, and other baby essentials. Stock up ahead of time so you don’t have to worry about running out.
Consider setting up a diaper changing station in your home with all the supplies you need to reach within. For new parents, it’s vital to expect the number of diapers and wipes that a newborn will require during the initial weeks.
Here are some additional tips to help make the diapering process go smoothly:
Choose a diaper brand that fits your baby’s size and needs. Some babies may have sensitive skin and require hypoallergenic diapers.
Have a designated diaper pail to dispose of dirty diapers. This will help keep your home smelling fresh and clean.
Invest in a portable changing pad for diaper changes on-the-go. This can be useful for outings or visits to friends and family.
Keep a spare set of clothes nearby during diaper changes in case of any accidents.
Don’t forget to wash your hands before and after each diaper change to prevent the spread of germs.
By preparing ahead of time and having all the necessary supplies within reach, diaper changes can become a routine task that you’ll feel confident and comfortable doing.
Give yourself grace
It’s important to keep in mind that being a new mom can come with a lot of unexpected challenges. It’s completely normal to feel like you’re struggling at times, and it’s okay to reach out for help when you need it.
Consider joining a new mom’s support group, talking to your healthcare provider, or connecting with other moms in your community. Remember that self-care is also important during this time, so try to take breaks when you can and prioritise activities that help you relax and recharge.
Above all, know that you are not alone and that there is no right or wrong way to navigate motherhood. Trust your instincts and do what feels best for you and your baby.
Final words
In conclusion, the first six weeks after giving birth can be challenging for new moms, but there are steps you can take to make it a little bit easier.
Accepting help from others, getting enough rest, asking your healthcare provider questions, prioritizing your mental health, preparing for breastfeeding challenges, stocking up on baby essentials, and giving yourself grace are all important things to keep in mind.
Remember, you’ve got this!
We hope this article has provided some insight. If you wish to try out our confinement meals do speak with us today to find out more about our confinement food packages!
Bringing a new life into the world can be one of life’s most happy and fulfilling moments. Yet, new parents should be aware that the postpartum period can bring a range of feelings that can seem overwhelming. The emotional ups and downs that occur during this period are normal, and it is critical to understand how to navigate them in order to achieve the best possible outcomes for both the new parent and the newborn. According to statistics states approximately 1 in 10 women will experience postpartum depression after giving birth. The studies also estimate that there were around 50% of mothers suffering from postpartum depression are not diagnosed by professional healthcare. In this article, we’ll look at the emotional changes that new parents may go through during the postpartum period and give ways for dealing with them.
Symptoms after childbirth
While postpartum emotional changes are common and normal, they can be overwhelming and challenging for some. Most new mums will experience “baby blues” after giving birth with usually includes anxiety, mood swings, crying spells and difficulties of sleep. Normally baby blues will appear after 2-3 days after giving birth and may last up to 2 weeks. The heavier symptoms of “baby blues” are known as postpartum depression and usually, this condition will exhibit mostly in new mums. While it is vital to emphasize that postpartum depression is not a character flaw or a weakness, it is important to accept it as a condition following childbirth.
Baby Blues The baby blues are a common emotional change experienced by new parents. Symptoms can include mood swings, tearfulness, anxiety, and difficulty sleeping. These symptoms typically begin within the first few days after giving birth and can last up to two weeks.
Postpartum Psychosis Is a complex and rare condition that affects different postpartum women in different ways such as, feeling confused and lost, having obsessive thoughts, hallucinating, being unable to sleep, having unsettling feelings, and being paranoid. Postpartum psychosis can have serious consequences for both the mother and the baby. It can impair the mother’s ability to bond with her baby, care for herself and her family, and function normally. It can also increase the risk of suicide or infanticide
Postpartum Depression in the other parent According to research, new fathers can also suffer from postpartum depression. They may experience sadness, fatigue, overwhelm, anxiety, or changes in their typical eating and sleeping patterns. These are the same symptoms that postpartum depression women experience. Fathers who are young, have a history of depression, have emotional conflict, or are financially struggling are the most vulnerable to postpartum depression. Postpartum depression in fathers, also known as paternal postpartum depression, can have the same harmful effect on partner relationships and child development as it does on mothers.
Coping Strategies for Postpartum Emotions
There are coping strategies you can employ to help you through this transition and make your postpartum experience as smooth and enjoyable as possible.
Self-Care and Self-Compassion One of the most important things you can do is to practice self-care and self-compassion. This means taking time for yourself, even if it’s just a few minutes a day, to do something that makes you feel good. Whether it’s taking a warm bath, reading a book, or going for a walk, taking care of yourself is crucial for your mental and emotional well-being.
Seeking Support Another helpful coping strategy is seeking support. This can be from your partner, family members, or friends. Talking about your feelings and experiences with someone you trust can make a world of difference. You may also want to consider joining a support group for new moms in your community or online.
Maintaining Healthy Relationships Is also important during this time. Communicate with your partner and loved ones openly and honestly about how you’re feeling and what you need from them. Surround yourself with people who uplift and support you, and try to limit contact with those who bring negativity into your life.
Seek Help from other family members There is no shame in seeking help or taking care of yourself during this time. You are a strong and capable mom, and with the right coping strategies in place, you can enjoy this special time in your life to the fullest.
Getting Professional Help If you find that your postpartum emotions are persistent and interfere with your daily life, it’s important to seek professional help. This can come in the form of therapy or counselling, and can help you work through any issues you may be experiencing.
Getting assistance with your maternity meal planning Proper nutrition is essential for both you and your baby, but finding the time and energy to prepare healthy meals can be challenging. Consider reaching out to a nutritionist or dietician who can help you plan and prepare nutritious meals for you and your little one.
Myth and Misconceptions About Postpartum Emotional Challenge
Postpartum emotional challenge, also known as postpartum depression (PPD), is a serious mental health condition that affects some parents after the birth of a baby. It can cause feelings of sadness, anxiety, guilt, hopelessness, and difficulty bonding with the baby. There are many myths and misconceptions about PPD that can prevent people from seeking help or getting proper treatment. Here are some of them:
Myth: PPD only affects pregnant individuals. Fact: PPD can affect anyone who has a baby, regardless of gender identity or biological role. About 1 in 9 mothers and 1 in 10 fathers experience PPD
Myth: PPD goes away on its own. Fact: PPD is not a normal part of parenthood and it does not just disappear without treatment. PPD can last for months or even years if left untreated.
Myth: PPD is a sign of bad parenting or weakness. Fact: PPD is not caused by anything that parents do or don’t do. It is not a reflection of their character or ability to care for their baby. PPD is a medical condition that can affect anyone, regardless of age, education, income, culture, or personality.
Myth: People with PPD may harm their babies. Fact: Most people with PPD do not have thoughts or intentions of harming their baby. However, some may experience intrusive thoughts that are scary or disturbing but do not reflect their true feelings or desires. These thoughts are common and do not mean that they will act on them. If someone has thoughts of harming themselves or their baby, they should seek immediate help from a doctor or call 911.
In conclusion, navigating the emotional ups and downs of postpartum can be challenging, but it’s important to remember that you are not alone in this experience. Practising self-care and self-compassion, seeking support, maintaining healthy relationships, getting professional help, and asking for assistance with maternity meal planning are all helpful coping strategies that can make this transition smoother and more enjoyable.
As a new mom, you may feel overwhelmed at times, but it’s important to prioritize your mental and emotional well-being. Remember that taking care of yourself is not selfish, it’s necessary. You are a strong and capable mom, and with the right support and coping strategies, you can navigate the postpartum period with grace and ease.
Don’t be afraid to reach out for help when you need it, and don’t hesitate to prioritize your own needs alongside those of your new baby. With time, patience, and perseverance, you will find your footing and thrive as a new mom. Congratulations on this exciting new chapter in your life, and know that you’ve got this!
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.
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.
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!
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.
Nursing Pads
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.
Support groups
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
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.
Vitamin B12
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.
Omega-3 DHA
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.
Choline
This is an essential nutrient for infant memory and brain development. Eggs and liver are good sources of choline.
Vitamin D
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.
Folate
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.
Calcium
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.
Huang Lian (黄连)
Huang Bo (黄柏)
Dahuang (大黄)
Fan Xie Ye (蕃泻叶)
Ku Shen Gen (苦参根)
Wu Zhu Yu (吴茱萸)
Lu Hui (芦荟)
For an easier confinement period, sign up for a confinement food package to have all your meals taken care of.
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
75ml Water
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.
1. Caffeine
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.
2. Alcohol
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.
Pregnancy is an arduous 9-month process that drains a lot of your energy, and childbirth results in an excessive loss of blood, which can be harmful to a mother’s health. This is why, in Chinese culture, families place a lot of emphasis on proper confinement in order to allow mothers to rest and recuperate. Besides plenty of rest, mothers should also consume highly nutritious Chinese confinement food to replenish the water, blood, vitamins and minerals lost during pregnancy and birth, as well as nurse their bodies back to health. Whether you’re about to give birth or have just given birth, here’s a list of confinement foods and nutrients that you should consume for better health.
1. Low-Fat Dairy Products
Low-fat dairy products provide vitamins B, D and protein. Vitamin B12 is essential for the development of red blood cells, energy production, and breastmilk production. Vitamin D supports your immune system, brain, nervous system, and reduces the risk of new mothers developing postpartum depression and anxiety. As you’re recovering, protein helps to keep your cells healthy while rebuilding and repairing tissues and muscles.
2. Lean Beef
Lean beef is an excellent source of iron.Your body needs sufficient amounts of iron to produce haemoglobin, which is the iron-containing protein in your body that transports oxygen to your tissues. Iron deficiency can affect your mood, increasing the risk of postnatal depression. Breastfeeding mothers can also supply their babies with iron through breast milk, which is essential for their proper development and thyroid function.
3. Fruits
Fruits with bright colours, such as papaya, grapes, and blueberries contain high amounts of antioxidants, while oranges are high in vitamin C.Both vitamin C and antioxidants aid in protecting your cells from being damaged by free radicals, boosts your immune system and prevents diseases. Consuming plenty of fruits may also help to relieve constipation.
4. Broccoli & Spinach
Broccoli and spinach are high in vitamin A, antioxidants and fibre, and contain calcium.Vitamin A is essential for the healthy function of the eyes and skin. Fibre helps to improve bowel movements and ease constipation, which is important after delivery to prevent bowels from aggravating the pain in the anal area.During pregnancy, your body draws calcium from your bones to support the growth of your baby. Your body will continue to draw calcium into breast milk when you’re breastfeeding. Hence, it is important to consume confinement foods rich in calcium to prevent long-term bone loss and osteoporosis.
5. Salmon, Tuna & Mackerel
Salmon, tuna and mackerel contain omega-3 fatty acids. They have anti-inflammatory properties that can benefit the brain, skin, and immune system. Healthy fats also aid in the absorption of other nutrients, boost your energy and stabilise hormones. It also contributes to breast milk production. While some fatty fish are good for consumption, you should avoid adding seafood with high mercury content into your confinement food as they can cause gastric problems for you as well as your baby if you are breastfeeding.
6. Oats
Oats are high in minerals, vitamins, fibre and protein that boosts your energy levels and prevents constipation. It can also help you increase and maintain your milk supply while breastfeeding.
7. Almonds
Almonds are rich in vitamin E, which can help reduce postpartum pain and blood loss, as well as itching in your stretch marks. They also contain vitamin B12, omega-3 acids and high amounts of fibre, which has a lot of benefits such as helping with lactation.In addition to the foods listed above, there are plenty of other confinement foods and Chinese herbs that can help boost your immune system, promote recovery and replenish what you’ve lost during your pregnancy and delivery. NouRiche is a Chinese confinement food caterer in Singapore that provides the best confinement food for recovering mothers. We have a variety of meal plans available for you to choose from, depending on your dietary preferences and recovery needs. Order your confinement food today.
After 9 months of pregnancy and hours of gruelling pain, the month following the birth of a child is for mothers to rest and recuperate from all the stress that has been placed on them thus far. Despite the fact that mothers should be allowed to fully rest and recover from giving birth, many of them are unable to do so because they must still care for their babies, cook, and even clean the house.In order to help you enjoy a smooth and comfortable confinement month, we’ve compiled a list of tips, things to note, and resources for your use.
1. Confinement Food Catering
Consuming confinement food is important because each dish is packed with nutrients that can help you recover faster and replenish your body with the energy you need to return to your normal life.The most convenient way to keep yourself fed is to look for confinement catering so you never have to worry about missing meals, not getting enough nutrients, or having to cook and clean the kitchen yourself. At NouRiche, we offer confinement meals tailored to each mother’s needs in order to keep you nourished. Our dishes do not contain any light soy sauce, dark soy sauce, oyster sauce, or other seasonings that will hinder your body’s recovery, allowing you to enjoy your food with ease.
2. Order Packaged Herbs
Herbs are also an important component of Chinese confinement. They can be used as shower herbs to improve blood circulation and strengthen your muscles and joints, or they can be cooked into soups or teas for consumption to promote recovery or nourish your body.Mummamia offers a variety of prepackaged confinement herbal soup packs and herbal teas that you can easily prepare for yourself instead of going to a Traditional Chinese Medicine (TCM) store and having to portion out the herbs yourself. Our confinement catering meal plans also include a serving of herbal soup and tea to keep you nourished after each meal.
3. Enlist the help of Family & Friends
If possible, new mothers should enlist the help of family members or friends for a few hours each day for tasks such as cooking, babysitting, or cleaning so that they can focus on resting as much as possible.
4. Engage Part-Time Help
If you are unable to get help from a family member or friend, you can always hire part-time help from Helpling for daily household chores while you spend more time resting or caring for your child.
5. Enjoy Postnatal Massages
Postnatal massages are very relaxing and beneficial for new mothers because they help to heal the body, expel wind, reduce uterine swelling, and clear clogged milk ducts. If possible, set aside time each day for some postnatal self-pampering so that you can get at least an hour of time to yourself for relaxation.
6. Prioritise Self-Care
Prioritising self-care during confinement isn’t selfish because your primary goal is to ensure that your body heals from all of the stress it has endured during your pregnancy. Avoid physically or mentally taxing activities, get plenty of rest, watch your favourite shows and do whatever you can to de-stress.
7. Consume Foods High in Nutrients
A natural birth results in approximately 480ml of blood loss, whereas a caesarean delivery can result in up to a litre of blood loss. A well-balanced diet rich in vitamins and minerals is critical for replenishing your blood and restoring your body. Some of the essential vitamins and minerals include iron, vitamin A, vitamin B and vitamin C. If you are not sure how to make a proper meal plan to ensure that you get all the nutrients you need, you can order from a confinement catering company and tap on their expertise in this area.
8. Prepare a Kit with all the Essentials You Need
Before heading to the hospital, there are a few things you need to prepare, one of them is a kit of essential items you’ll need after giving birth. From baby diapers to nipple creams, keep all the things you need in one place and have them easily accessible so you don’t have to scramble all the time to find what you need.
9. Monitor Your Health
After giving birth, don’t just pay attention to your newborn. Instead, give your body attention and monitor your recovery too. You can only properly care for your child if you are strong and healthy. If you experience any severe pain, bleeding, swelling, fever, headache or other abnormal symptoms, contact your doctor as soon as possible. Although the confinement period is intended to allow mothers to rest and recuperate, it can quickly turn into a tiring and hectic month if mothers are not well-prepared. Easily get through your confinement with NouRiche, a confinement catering company in Singapore that provides proper confinement meals to support you through your recovery. Check out our meal plans here.
