Confinement, that’s the 1 month period of time after birth whereby mummy has to stay at home and rest. According to belief, traditional confinement methods NEED to be followed by mums in order for them to be in good health. Some of them hold true… for the era where they originated from.
However, times have changed and our levels of hygiene and medical help have advanced so far that traditional postnatal confinement rules aren’t followed so strictly anymore. Mummies should also learn about what sort of food to avoid during their confinement for the sake of their health.
MYTH #1: Avoid Showering/Bathing
This practice is believed to have its origins in a cold country where it was too cold to bathe or even wash hands. In Singapore though, clean hot water is readily available, along with modern-day conveniences like hairdryers, so it’s not necessary for mums to avoid taking a shower completely. In fact, mums should shower regularly in order to lower the risk of infection.
Besides, Singapore is a very humid country where we perspire a lot – which could lead to rashes making it even more uncomfortable for mums. Mums are encouraged to buy and use confinement herbal baths for their health benefits. When you do take a shower or a bath, ensure that you’re dry as quickly as possible after you’re done.
MYTH #2: No air-cons or fans
Like I said before, Singapore is a really hot country, so having the fan or air-con on might be needed for the more scorching days. The perspiration from mums isn’t hygienic for baby when breastfeeding, but both baby and mum shouldn’t be directly exposed to the fan or air-con.
If there’s a need to use the air-con, make sure that it’s around 25 degrees and that the humidity level is kept to around 50-60%. A more cooling environment might even help prevent heat rash.
MYTH #3: You need to stay indoors
The idea that you’re required to stay indoors was to promote rest and to avoid over-exerting yourself while you’re recovering. But if you’re going crazy from staying inside and you feel like you’re strong enough to go out, you should.
Having a change of scenery does wonders for your mind, and it’ll make you feel like you’re not cooped up at home. A quick walk outside will also help to improve your blood circulation and a bit of exercise will make you feel much better too!
Dress appropriately – if you’re going to a place with air-con such as the supermarket, wear a jacker or cardigan to keep yourself warm.
MYTH #4: Breastfeeding mums need to take a special diet during confinement
A special diet isn’t necessary – you just need to drink enough water to quench your thirst, and ensure that you’ve got a nourishing and well-balanced diet that’ll keep your body and breastmilk full of nutrients.
MYTH #4.5: You can only eat liver and meat
Your nutritional needs are a lot higher after giving birth because your body is making up for the recent blood loss during delivery and the demands of breastfeeding. It’s important to take in a well-balanced diet instead of specific food types, especially since you’re breastfeeding.
For vegetarians, iron or vitamin supplements can help you satisfy these nutritional needs.
MYTH #5: You mustn’t drink plain water
This is just plain untrue – hydrating yourself with fluids is important, especially if you’re breastfeeding. Don’t worry if you find yourself frequently visiting the toilet because your kidneys produce more urine a few weeks after baby is born in order to remove any excess fluid accumulated during your pregnancy.
FACT #1: Postnatal Massages
Postnatal massages DO have a lot of benefits in them – it soothes aching muscles, improves blood circulation, and expels wind. As mums’ bodies are still recovering from giving birth, it can also help them slim down and regain some of their pre-pregnancy figure (add that in with light exercises for maximum benefit). Certain massages can also help with issues like engorgement.
FACT #2: Avoiding heavy household chores
For the first 2-3 weeks of confinement, you should rest your body as much as possible and not do any chores. Your body is considered to be at its weakest point after giving birth and your family members should be understanding enough to help out with the daily chores during that period, to make sure that you get enough rest.
Pregnancy To Parenthood Seminar Series
If you wish to know more about your journey through pregnancy, as well as detailed explanations of what to expect during labour and delivery, this seminar is for you!
Date: Saturday, 7 July, 2018
Registration: 1:30 pm
Time: 2:00 pm - 6:00pm
Venue: Singapore Expo Max Atria
Room: Peridot 201-203
Find out more about this helpful seminar for mums- and dads-to-be right here! https://www.mummysmarket.com.sg/deal/pregnancy-parenthood-seminar-series-know-it-all-pregnancy-delivery-breastfeeding
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Recovering from a C-section is almost always guaranteed to be difficult and painful, whether or not your surgery was planned. While you will have to take care of your new baby, you will also have to rest and recuperate from the major surgery you just had!
How long does it take to recover?
You will have to bear in mind that your C-section is a major surgery. Because of this, you will not be able to fully recover in as quickly as a few days. Rather, you will have to endure discomfort while doing everyday activities such as getting out of bed and putting on clothes for a couple of months. Nevertheless, your recovery will come in time, and having a positive outlook and a few tricks will help make the process more tolerable for you.
Women who have just given birth are usually cleared to return to their normal routines on, or after their sixth week. These include activities such as working out, driving, doing household chores, and having sexual intercourse.
Here’s how you can speed up your recovery
1. Set reasonable expectations
Do not expect to get well immediately after your baby is born. It will take a month to six weeks for you to completely recuperate from the many discomforts you will encounter. These include exhaustion, sleep deprivation, bloody discharge, uterus contraction, soreness at your incision site, and breast engorgement.
Get as much family support as you can. Seek help with taking care of baby and house chores.
2. Take a break when needed
Although you may feel the need to prioritize your baby’s needs before your own, bear in mind that your full recovery will allow you to attend to him more quickly. Have your partner look after your baby, especially when he wakes up in the middle of the night. Besides, don’t burden yourself with household chores and other tasks that will only exhaust you further. Instead, try looking for clever ways to make your jobs easier. Order in or eat ready-made foods, send your laundry to the dry-cleaner, and hire housekeeping. You will need all the rest you can get!
3. Eat well
Always be ready with a drink of water and healthy foods for snacking to sustain your energy while you recover. Opt for items such as yoghurt, nuts, carrots with some kind of fresh and dried fruits that are rich in fiber. However, be sure to stay away from foods that are known to cause constipation such as bananas. Your pregnancy will have affected your bowel movement, and it is best that you do not interfere with it by eating the wrong foods.
4. Take good care of that wound
Although you should not be alarmed if your incision scar feels sore or numb even a month or so after your surgery, you can still take some measures to help ease the pain. To prevent your sensitive skin from getting irritated, you can try dressing it and wearing loose clothing so that it doesn’t scratch against it. If you start to feel excessive pain in your incision area, or start to see redness and oozing fluids, you might have an infection. Be sure to contact your doctor immediately.
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After delivery, you will experience bright red bleeding that is very heavy. Any vaginal bleeding can seem to be too much, after not bleeding for 9 months! Bleeding after giving birth can be normal as this is the way that your body gets rid of the womb after you deliver your baby.
What does postpartum bleeding look like?
The flow of lochia (bleeding after giving birth) will be very heavy and bright red at first. It might have clots in it. The colour of the flow will change gradually to pink, and then to brown. Eventually, the flow will change to yellow-white, much like your period.
How long does the bleeding last?
Immediately after you deliver, you will have lochia from your vagina. The discharge will change color to pinkish in a week’s time, and eventually become yellowish or white after about 10 days. You may have lochia lasting for about 2 to 4 weeks, and might come and disappear for like two months. Red lochia will reduce within the first few weeks as the flow gradually becomes less. However, if you try to do a lot of activity too soon, the flow might reappear. A sign that you need to slow down on your level of activity is the appearance of bright red blood.
What should you do during this period
1. Ensure absolute hygiene
You might need to change a pad hourly, or every two hours to start with, then every three or four hours in the coming days or weeks. Ensure that you wash your hands before and after changing your pad. Other than regularly changing your maternity pad, take a shower at least once a day, to ensure that this part is kept clean so as to prevent infections.
If you have vaginal stitches, don’t be afraid to clean it. Blood will tend to get trapped around the wound, so be gentle but don’t neglect that area!
2. Keep off the tampons for awhile
Other than stocking up on maternity pads, you really do not need to do anything out of the ordinary. Two or three packs of maternity pads will do. It is advised that you do not use tampons for the first six or so weeks, as using tampons can introduce a bacteria into your uterus that is still healing, which might cause an infection.
3. Consider disposable underwear
As the flow can be pretty heavy, it is not advisable to wear your favourite underwear to soon. The chances of you staining them will be high. It’s convenient to use disposables and it saves you the trouble of having to wash them! During confinement, anything to save you time and effort is always a great idea.
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You have successfully endured pregnancy for the past nine months and gone through childbirth—congratulations on your family’s newest addition!
Your body has undergone significant changes during your pregnancy, and while these are over, new changes will take place. The postpartum period, which starts right after childbirth till about eight weeks, is a time where the body begins to self-heal. Knowing what to expect can better prepare you for the physical and emotional changes that comes from post-pregnancy. A healthy, happy mother equals a healthy, happy baby!
Caesarian section (C-Section)
C-section is a surgical childbirth. You will be required to stay longer in the hospital for recovery and will feel pain and discomfort at the surgical site. It may hurt to sit up and nurse your baby so seek help from medical staff, who will also teach you how to clean and care for your incision wound upon your return home.
Episiotomy
If you had a vaginal birth, you will either experience perineal tearing or an episiotomy (a procedure that widens the vagina opening for childbirth with a surgical cut that is then stitched with self-dissolving sutures). The wound may burn initially so use a pain relief spray prescribed by your doctor, or apply a cold compress to the area. Also, sitting on a soft cushion is recommended over an inflatable “donut” seat.
Vaginal bleeding
Vaginal bleeding is normal. Lochia is made up of blood, mucus and uterine tissue. As the uterus gets firmer and smaller, the amount of bleeding decreases. If you have very large clots coming out, soak a large maxi pad within an hour, develop a high fever, or if there’s a strange odour to your bleeding, seek medical treatment.
Continue reading on the next page...
Bowel movement
Your first few bowel movements may be uncomfortable, especially if you had perineal tear or an episiotomy. A diet of fibre and lots of water can help soften the stool for easier passage. Pour warm water over your bottom or use a sitz bath to maintain personal hygiene and relieve pain or itching.
Kegel exercises
Due to excess weight and over stretching of the pelvic floor, some women may leak urine when you cough, sneeze or laugh over the next few months as the muscles are less taut than before. Kegel exercises can help you regain control over these muscles and reduce this problem. To perform such exercises and locate these muscles, simply imagine that you are withholding the flow of your urine.
Hair loss
You may experience massive hair loss from about the third to four month after delivery. This is only a temporary phase due to the decrease in oestrogen level. You can experiment with a new haircut, add texture or simply boost the volume of your hair at its roots with a good volumising mousse.
Baby Blues
Baby blues are a normal hormonal reaction. You will feel emotional and sad. Mood swings after childbirth are not uncommon but should not be ignored. There are severe forms of postpartum depression so speak to your spouse before baby is born and educate him to look out for warning signals in you. Be self-vigilant as well and don’t be hesitant or afraid to voice your concerns if you notice little or no improvement in your mood.
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Staying in control of your weight contributes to good health, increase energy levels, physical mobility, improves general mood, and self-confidence. Something that most mothers today will need; juggling between career and family.
However, achieving a healthy weight balance isn't about a "diet" or "programme" or short-term dietary changes. We learn more from Sarah Shamila, Manager, Nutrition and Dietetics Services, Mount Alvernia Hospital to avoid falling into the diet trap.
It is not recommended that new mums who are breastfeeding go on any calorie restriction diet. The energy and nutrient requirements of breastfeeding mum are higher. According to Health Promotion Board, energy requirements for lactating women may be as high as an additional 500 Calories.
Another point to note is that whatever nutrients that a new breastfeeding mother consumes will be consumed by her baby too.
The good news is that because of the increased energy requirements during breastfeeding, most new mums will experience some weight loss during this period.
Focus on providing good nutrition in the form of healthy foods to your child and yourself instead. You can start to lose the postnatal weight once you have weaned your baby off breastmilk.
To eat mindfully is to eat with intention and attention. This would mean eliminating or minimising distractions. For a new mum to be tuned in to her meal; it’s flavour, smell, temperature, texture and taste. This would then enable her to listen to her body’s cues of hunger and feelings of fullness.
In order to have such luxury of time, a new mum can either plan her meals around her baby’s nap times or ask someone to tend to her baby while she is having meals.
The key to healthy eating is to have meals that are balanced i.e. having food from the four food groups i.e. rice and alternatives, vegetables, fruits, meat and alternatives. If you only eat a certain type of food, you will be missing on the nutrients that other foods can provide.
Practice moderation when consuming “not so healthy” foods e.g. limiting deep fried foods to twice a week.
DID YOU KNOW ?
Cholesterol is found in foods from animal sources, such as meat, poultry, fish and full-fat dairy products. You DON'T get high cholesterol from consuming coconut in nasi lemak rice or durians.
Special thanks to Sarah Shamila, Manager, Nutrition and Dietetics Services, Mount Alvernia Hospital for contributing this article.
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Postpartum depressions are common with 10 to 30% of women who have just given birth. Instead of feeling that joy and happiness of childbirth, they feel tearful, fatigue and depressed. Postpartum depression usually starts weeks after pregnancy, for those that exhibit these symptoms as early as possible. In most cases, they disappear on their own after a few weeks.
Postpartum depression is of great concern to family, and it has become part of postnatal care for mothers. Postpartum depression can affect the mother as well as the baby in various ways, such as improper feeding of the baby, the risk of a permanent health condition of the mother and may result in a breakup of a relationship.
What are Symptoms of Postpartum Depression?
Postpartum depression can be detected early especially if the change in mode is noticed by those closer to the woman who just gave birth. Some of the symptoms associated with postpartum depression include:
• The feeling of sadness or complete hopelessness
• Withdrawal symptom, where you feel uncomfortable around people and prefer to stay by yourself.
• When you no longer feel joy or enjoyment in what used to make you happy
• Insomnia, having trouble sleeping at night.
• When you have trouble staying awake during the day.
• Loss of appetite and extreme weight loss.
• Excess weight gain or eating too much.
• Crying for no reason.
• The feeling of sluggishness and restlessness.
• When you have difficulty concentrating.
• Becoming angry and irritable unnecessarily.
These are some of the symptoms that might be experienced by those suffering from postpartum depression. Once it is noticed, it is advisable to take the person for counseling and show them care and love.
What Causes Postpartum Depression
Postpartum depression can only be detected when it occurs. It does not show any form of predictive symptoms, although women are likely to experience postpartum depression when they were depressed during pregnancy. Postpartum depression is not something that can easily be controlled or avoided. It is caused by a genetic factor, something that is part of the DNA and its common with women from your family lineage. It is also caused by the combination of environmental and emotional factor, with the addition of the genetic factor.
Some other factors that may also be responsible for postpartum depression include physical exhaustion after giving birth, the adjustment involved in becoming parents especially for the first pregnancy, fear of giving birth and inadequate rest, feeling fatigue regularly.
Continue on next page...
Who is at Risk of Postpartum Depression?
Postpartum depression is common with a certain set of people living a lifestyle that may increase their chances of postpartum depression. It is common with people that have a stressful work schedule and those who did not take a break from work before and after delivery. It is also common with people that experience depression or anxiety during their period of pregnancy, as they may pass these emotions to when they have given birth to the baby. It is commonly experienced by women that have a traumatic childbirth experience, and this may cause some kind of depression during the period of recovery.
Some Causes of Postpartum Depression
There are cases of postpartum depression experienced by women who have no sort of social support. This happens in cases of a single mother who have no relatives or close ones around.
Also, family history of mental disorder can be responsible for postpartum depression. Lack of financial support to take care of the baby and state of unemployment can also be responsible for postpartum depression.
A case of unwanted or unplanned pregnancy can also result in postpartum depression. Cases of rape or domestic violence can also be responsible for a state of postpartum depression.
Postpartum depression can also occur in women when the baby has a complication after birth or in cases of multiple birth, twins or triplet.
Treatment of Postpartum Depression
Postpartum depression can be treated in various ways depending on the state of depression. For mild depression, talk therapy might be recommended in the form of counseling. On the other hand, cases of severe depression might require counseling and medications, an antidepressant to help with the depression.
Counselors may recommend personal or group therapy with other women undergoing postpartum depression. They may also decide to add the family members or your partner to the counseling section if they feel it may help quicken the recovery process.
The use of antidepressant involves the intake of a drug for chemical balance in the brain. This will, thus regulate the mood of the person. This may wear off in a matter of time, and the patient will need a new medication. The use of antidepressant can have a side effect, where one becomes addicted to the drugs. In some cases. This might cause physical changes in the body such as rashes. Whenever you notice side effect from an antidepressant drug, you should consult your physical so as to change the dosage of the kind of drug prescribed to you.
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Are you pregnant and planning your delivery in advance? Do you want to know all about post-delivery recovery and getting back to normal life? Well, if you can relate to the above situations reading this post is a good idea.
It is normal to worry about healing after child birth.Do you want to know how soon you can be back on your toes attending your bundle of joy? You may also want to know if there is any special care that you need to take. Read on to know about all this, right in this article.
The first six to eight weeks after a vaginal birth are very critical for your body. It is a time when your body will try to recover and return to normal after undergoing changes during your pregnancy,labor and delivery. Here are some of the main changes your body will undergo when you are recovering from vaginal birth.
Once your precious baby arrives, you probably want to shower all your love and attention on him. But before you start with your maternal duties it is important you give your body proper rest and care. Healing after vaginal birth takes a sometime. These tips will help in your recovery after vaginal birth:
After delivery, your health needs much care so that you can recover fast and attend to your dear baby. You may want to get up and be about, but the first few weeks post-delivery are very crucial. If you don’t take proper care now, it could lead to health complications. Ensure you rest well and eat right. Speak to your doctor immediately in case the symptoms become unbearable.
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Article written by Debolina Raja
There is a common belief among new mothers that they can avoid their period by breastfeeding extensively. It’s time to bust a few myths! The truth lies in the fact that you will, like before, soon start menstruating (urgh). At times, your period may start within just a few weeks of delivery.
When you're breastfeeding, it will mostly likely delay the return of your period. If you are not breastfeeding, you can expect your cycle to return within 3 months. However, it might vary from mother to mother.
Often, mothers have misconception that breastfeeding during menstruation is not a right thing to do.
Keep in mind that your chances of getting pregnant remain high even when you have not started menstruating! No period does not mean you're not furtile.
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During your pregnancy you would have received compliments from a number of people saying your hair look really healthy and lustrous. That is the pregnancy glow for your hair ‘during pregnancy’, thanks to healthy diet and the everyday dose of folic acid that you consume.
But often, new moms experience hair loss after pregnancy about 2-3 months after giving birth. It may be terrifying and you may think you are the only seeing her beautiful tresses go down that drain. Trust us, it is perfectly normal and there are many other women facing a similar situation.
Human hair resides on our head in two phases. 90% of the hair is growing at one time and 10% enter a resting phase. Every two to three months the resting hair fall out and allow new hair to grow in its place. During pregnancy estrogen levels increase due to which there is lesser number of hair in the resting phase and hence lesser hair fall.
After delivery, the estrogen levels come down suddenly and a lot more hair follicles enter the resting stage; hence, this leads to more hair loss. Not all women experience tremendous hair fall post delivery, but you should expect to experience at least some hair loss. Usually, women with long hair experience more hair fall than women with short hair.
How to control hair fall after delivery? With a delivery, there are a number of changes that take place in your body from hormonal to physical. They will slowly fade away, as time passes. Here are simple ways to reduce and tackle post-delivery hair fall to the best possible extent:
Postpartum hair loss is medically known as Telogen Effluvium. It is a normal occurrence and will not make you go bald. Even for normal people stress results in hair loss, so if you are going to keep fretting and worrying about your falling hair, it won’t be helping you much.
Using tight rubber bands, clips, rollers, weavers or tying your hair tightly in a braid or ponytail can stretch your hair causing stress and pressure on your scalp. Hair that is stretched too tight tends to get stretched and is likely to fall out fast.
You noticed how beautiful your hair and skin felt while you were on a healthy pregnancy diet. Vegetables and nuts are not only healthy but also contain antioxidants and flavonoids that protect hair follicles. These foods also boost healthy growth of new hair.
Sometimes what we eat doesn’t make for all the minerals and necessary vitamins required by the body. Speak to your doctor for supplements like Vitamin B complex, Zinc, Vitamins E and C and biotin. These will boost hair growth and also prevent hair fall to a large extent.
If you wash your hair every day or even every other day, opt for a natural or herbal hair cleanser that is not laden with harmful chemicals. Washing hair with strong shampoos erodes them off their healthy look and makes them brittle and weak. Avoid too much styling and heat for your hair to prevent them from getting brittle.
Frequent combing and brushing of hair can damage your hair leading to hair fall. Also, use a wide toothed comb to brush wet hair as they as it would reduce stress on your weak hair as you try and remove tangles from your hair while they are still wet.
With a newborn in the house, chances are that you might be too busy to spare much time to your hair. It is best to go for a haircut and keep them short so that they are easy to maintain. Short hair is prone to lesser hair fall than long hair.
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Article was originally posted on Momjunction
