The Do’s & Don’ts Of Postpartum Nutrition

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After giving birth, every new mother needs to take the time to get proper care and rest. After all, you’d just spent the past nine to ten months growing a human being. You may be in a dilemma as to what to eat and what to avoid. You probably want to get back in shape, shed your pregnancy weight, get your energy back and, most importantly, breastfeed. With a plethora of information available on post-pregnancy dietary trends, you might usually find yourself getting confused. 

Worry not. Here are the key things to look out for in your postpartum diet:

Focus on: 

  1. Calories

To keep the body in an anabolic state (rebuilding tissue), you’ll need enough calories to support the healing process. If you are breastfeeding, it is recommended to aim for 300-400 more calories more than your pre-pregnancy diet daily, with a balance between fat, carbs and protein.

  1. Protein

Extra protein needs to be consumed regularly, and not just in one meal from one source. Every meal should have portions of protein from different sources. Protein helps to rebuild tissue & replenish blood lost during childbirth. It also helps to fight infection & balance body fluids. As with during pregnancy, you’ll also need an extra 25 grams of protein per day.

  1. Iron

This essential mineral is responsible for the creation of new blood cells. It’s common to experience iron deficiency both during and after pregnancy. When pregnant, your body requires larger volumes of red blood cells to transport nutrients and oxygen to the baby in-utero, while considerable amounts of blood are lost during delivery. Find iron in red meat, tofu, beans, lentils and dark leafy greens. Do take note that plant-based sources of iron like spinach are not absorbed as efficiently as iron from meat. However, vitamin C can help increase the absorption rate, so add vitamin C-rich food like lemon juice, bell peppers or strawberries to your diet.

  1. Vitamin C

Vitamin C plays a huge role in the healing process. Studies show that vitamin C can help speed the wound healing process. It is also a highly effective antioxidant that protects cells from free radical damage. Choose fruits and veggies that are rich in this vitamin and incorporate them into your day. 

  1. Fiber

The thought of going to the bathroom post-delivery can be intimidating. Getting enough fiber and fluids can help alleviate constipation. Fill most of your plate with high-fiber food like fruits, vegetables and whole grains. In addition, do also focus on food with insoluble fiber like bran cereal, nuts, beans and potatoes. Insoluble fiber moves through the intestines intact, creating bulk and preventing constipation. Oatmeal and chia seeds, on the other hand, are good sources of soluble fiber that can help with digestion. Keep your water bottle handy too. Drinking plenty of water will also help you go to the bathroom as well as replenishing fluids lost during childbirth. 

  1. Omega-3 fatty acids

Just as in pregnancy, lactating women should consume 3-4 servings of fish per week. Opt for varieties of fishes that are low in mercury and high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), such as salmon, anchovies, sardines and trout. DHA, in particular, is important for fetal brain development. 

Avoid:

  1. Alcohol

You should avoid all kinds of alcohol after you have your baby. Not only will it severely impact the way your body heals itself, but it can also directly pass to your baby through your breastmilk, which can stunt their growth and cause a range of other physical issues.

  1. Caffeine 

Caffeine in moderation is fine. However, if you’re looking at celebrating your ability to consume caffeine again by making quad-mochas or latte a daily habit, you may want to half-caf that order. Caffeine gets into breastmilk, and since baby’s body isn’t equipped to process caffeine efficiently, the caffeine can act as a stimulant for the baby that can cause irritability and sleep issues.

  1. Some Fish

Some fish – especially king mackerel, marlin, shark, swordfish, tilefish, tuna and bigeye tuna – can be high in mercury. When a breastfeeding woman eats these fish, some of the methylmercury passes into her breastmilk and can cause harm to the baby’s developing nervous system. If you love fish and avoiding it would be hard for you, choose low-mercury fish, such as salmon, pollock, catfish, shrimp and canned light tuna. These are safer for new mums.

There’s no one size-fits-all postpartum diet to follow. However, do make sure to stay hydrated and eat a nutrient-dense, anti-inflammatory diet throughout your postpartum period and while breastfeeding. Keep in mind that you don’t need to eat all these foods all the time. Variety and awareness are key!  

With good dietary habits, you’ll be putting yourself on the fast track to recovery so you can be the happy, energised mum you want to be. Providing your body with good nutrition, and your brain and heart with patience and attention can help you feel more at peace. Be really kind to yourself, Mama!

A Luxurious Confinement Experience At The Right Confinement Centre

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Women deserve the best that life can offer, and a good confinement centre is definitely a great start for your motherhood journey.

While pregnancy is an incredible experience, it can be hard on your body. In order for you to bounce back to your daily routine after giving birth, adequate rest and recuperation is needed. This is because your body goes through tremendous changes: mentally, physically and emotionally. 

A confinement centre may be the way to go to ensure that you are well taken care of during your postpartum period. Here are some things to consider in your quest for the best confinement centre for your needs:

  1. Skilled & Qualified Professionals 

Are the people at the confinement centre properly trained and knowledgeable? A professional team that includes nurses, doctors and other support staff will give you better peace of mind by providing you with proper support and making sure that your every need is taken care of.

  1. Value-added Services 

While it is essential to get adequate rest, doing nothing else for an entire month can get extremely boring. Some confinement centres will offer fun, interesting and/or informative programmes for new mums, such as childcare and breastfeeding classes, slimming packages and baby photography.

  1. Professional Security

Confinement centres need to provide a safe and comfortable environment for new mummies and their babies. One that offers 24/7 CCTV monitoring and intercom services will assure you of the safety and security of both you and your baby at all times. 

  1. Custom Diet Plans 

Getting enough nutrients is essential for lactation and also for you to recuperate faster. However, different individuals may have different nutritional needs. A confinement centre with a dedicated dietitian will have the ability to provide new mums with healthy meals catered to your unique dietary needs and physique. 

Just a few seemingly simple details can make your confinement experience a luxurious one. Make Danai Cresenvale your stop. Let us make your postpartum journey a memorable one, simply because you deserve it. Visit us today at www.danaicresenvale.com for more info!

The Perfect Diet For A Mother During Confinement

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Many new mums focus a lot of energy on caring for their newborn during their confinement period. As a result, they may find it challenging to take care of themselves, and experience sleeplessness, exhaustion and melancholy.

Confinement methods vary by culture, but they all have the same purpose of assisting the mother in healing and regaining her energy. For example, in Chinese confinement culture, mothers are expected to follow a series of traditional practices to reduce physical activity and rejuvenate the body with a carefully designed menu of nourishing foods and herbal tonics.

In fact, one main thing that all cultures stress is the importance of eating right during your confinement period. As such, we have compiled a list of foods that can help to bolster a new mother’s vigour.

Salmon 

Did you know that Omega-3 fatty acids are abundant in salmon? This high-protein meal benefits the new mother in many ways. For example, it helps to strengthen the immune system, inflammatory response and heart health, which is especially important considering the pressures that new motherhood can bring. 

Red meats

Since red meats are high in iron and protein, they can help mothers replenish blood loss. However, you should consume iron in moderation, as you only require 19mg per day to recuperate. 

Oats 

Oats are high in protein, fibre and vitamins, all of which are important for your body to consume throughout confinement to avoid constipation. They are also an excellent energy enhancer for breastfeeding mothers who require a boost. 

Papaya 

While papaya is bad for those who are trying to conceive, it is a great addition to your diet if you’re a mother in confinement. This is because papayas are great for boosting milk production. You can try adding green papayas into soups to spice up your meal. Moreover, papayas are rich in Vitamin C. This makes them a superfood in helping to speed up your recovery after childbirth. 

Leafy vegetables

Green leafy vegetables are high in iron, fibre, Vitamin A and Vitamin C. Hence, it is quite important to eat your vegetables daily. When it comes to blood replenishment, spinach is regarded as a superfood. You will heal faster if your blood is replaced quickly. 

Citrus fruits

These fruits speed up wound healing by increasing collagen production, which is beneficial if you’ve had sutures. Citrus fruits, such as oranges, are also full of Vitamin C and help your body absorb iron more effectively. Additionally, when you add citrus fruits to your water, it may help you increase your water intake. This is important as drinking enough water aids in ensuring you have a sufficient supply of milk. 

Almonds 

Almonds are a great snack for any health-conscious person. They are full of Omega-3 fatty acids, magnesium and Vitamin E. Vitamin E is excellent for boosting the appearance and health of your skin. It aids in the reduction of stretch marks and makes it easier for your skin to recover.
Pregnancy and labour may be stressful and taxing times in a woman’s life; thus what a mother eats during her confinement period is crucial. Check out more information at https://www.danaicresenvale.com/.

Boost Your Immunity During Pregnancy with TCM Herbs

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Traditional Chinese medicine (TCM) is the treatment of health issues through various methods such as acupuncture, tai chi, and herbal therapy. It has long been used to help our bodies achieve balanced qi (inner harmony). According to long-held beliefs, they are also purported to boost immunity. 

Chinese herbs are generally safe for consumption during pregnancy if prescribed by a herbalist who has been informed of your pregnancy. Taking Chinese herbs during pregnancy has been a practice in Asia for thousands of years. 

Read on and learn about 5 traditional Chinese herbs that expert TCM practitioners recommend for restoring balance to your body, boosting your immune system, and improving your overall health. 

Bird’s Nest

It is said to aid in tissue repair as well as strengthening one’s immunity. Bird’s nest can also help with digestion, stimulating one’s appetite. This tonic also contains phosphorus and calcium, which are essential during the 5-7th month of pregnancy, when the baby is rapidly growing.

Ginseng

Ginseng is good for blood circulation, which restores strength and vitality. This is essential after childbirth-induced blood loss. It may also prevent gestational diabetes. It is also worth noting that ginseng can be of help to pregnant women who often feel lethargic and short of breath.

Medicinal Mushrooms

Shiitake, reishi, and maitake mushrooms, in particular, are said to boost immunity and have long been used by Chinese and Japanese herbal medicine practitioners. Mushrooms also balance out our gut bacteria. Gut bacteria influence weight gain as well as the baby’s metabolism.

Xu Duan (续断)

Xu Duan has been purported to have calming effects on the fetus, especially when paired with du zhong (杜仲). It is an especially fitting herb to take if you are prone to backaches and weakness in your lower limbs. Xu Duan is also often used to regulate liver and kidney function.

Garlic

Garlic comes naturally packed with antioxidants and is a natural decongestant. Garlic extract is also purported to possess antiviral activity, combating various illnesses. It is generally recommended that garlic is only taken during the first trimester of pregnancy. 

Always consult your health care providers before starting on TCM herbal products. They are not a replacement for conventional care. Always proceed with caution on the herbs you take before, during, and after pregnancy.

Is it OK to consume caffeine during pregnancy?

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Many of us need our daily fix of caffeine to get through our routines, and while caffeine is purported to have various benefits when consumed in moderation, it becomes a whole new ball game when one is pregnant. As a stimulant, caffeine increases your blood pressure and heart rate, both of which are a no-no during pregnancy.

Nevertheless, caffeine-craving mothers-to-be need not fret. A little bit of caffeine will not be harmful. In fact, a notable review back in 2017 confirmed previous advice that a caffeine intake of 300mg and under per day is safe for pregnant women. 

However, be mindful that it can be tricky to maintain that number. After all, different kinds of coffee will have varying amounts of caffeine. It can also be found in other foods and beverages like tea, chocolate and soft drinks. 

The best thing is to adopt a moderate approach and err on the side of caution when in doubt. To be on the completely safe side, just opt to forego it altogether if possible. 

At the end of the day, always consult your doctor before making any drastic dietary changes. 

Looking for a perfect confinement centre? Danai Cresenvale offers a safe, comfortable, relaxing environment and the luxury to be pampered by a dedicated team of professionals for mothers and babies. Click here to find out more!

How to Nourish Your Body During Motherhood

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While caring for your growing baby’s needs, it can be all too easy to neglect oneself’s needs, especially for mothers who often put others’ needs before their own. 

Today, we want to get into how to nourish your body and thrive in the process. When mommies’ needs are well-met, so will their babies’. 

Protein

Protein is a building block towards essential cell growth and development for both baby and you, particularly during your 2nd and 3rd trimester of pregnancy. 

Foods such as eggs, dairy products, poultry, lean meats, and seafood are good sources of protein. For plant-based options, nuts and beans are some great alternatives. 

Folic Acid

This B Vitamin (also known as folate) is crucial in preventing birth defects in babies. Thankfully, folic acid can be found in a variety of natural foods, including leafy greens, whole-grain cereals and pasta, citrus fruits, beans, peas, and nuts. 

Iron

As your blood volume increases in order to support baby’s growth and development during pregnancy, so too will your need for iron. Sufficient iron is needed to prevent anaemia. 

Be sure to include vitamin C-rich foods in your diet as they enhance iron absorption. 

Calcium

Everyone needs calcium daily. Our bodies can’t make them on their own, so getting calcium straight from rich sources such as dairy products – cheese, milk, and yogurt – is best. Other common sources include dark leafy greens, calcium-fortified products and of course, supplements. 

Looking for a perfect confinement centre? Danai Cresenvale offers a safe, comfortable, relaxing environment and the luxury to be pampered by a dedicated team of professionals for mothers and babies. Click here to find out more!

4 Things You Didn’t Know About Breastfeeding

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For centuries, women have nourished their babies by breastfeeding to ensure child health as breast milk provides unsurpassed nutrition for babies. The World Health Organization recommends mothers to exclusively breastfeed infants for six months and continuing for two years or longer even after whole foods are introduced.

If you are a breastfeeding mother or expecting, here are some fascinating facts about breastfeeding that you need to know!

  1. Newborns recognises the smell of their mom’s milk

We’re aware that the smell of their mothers itself will be calming for babies but how are they able to recognise their mother’s milk? Well, research suggests that newborns are guided to their food supply by their noses, so babies are able to sniff and recognise their mother’s milk. Babies can also differentiate between formula, their mother’s own milk, and another mother’s breast milk. When babies are able to learn their mother’s smell at an early stage, that will surely build a stronger bond between mothers and their babies along the way!

  1. Breastfeeding reduces risk of breast cancer

“Is there a risk of breast cancer if I breastfeed my baby?”

A research study by the Collaborative Group on Hormonal Factors in Breast Cancer states that for every 12 months a woman breastfeeds, her risk of breast cancer decreases by 4.3%. So the longer a mother breastfeeds, the higher she is protected from risk against breast cancer. During pregnancy and breastfeeding, mothers shed breast tissues which help to remove all potential DNA damages and reduce the chances of developing breast cancer. However, most women (usually working mothers) in many developed countries have a shorter duration of breastfeeding and so they make a larger contribution to the prevalence of breast cancer.

  1. Getting cramps while breastfeeding

Yes, it’s normal to get cramps while nursing your baby. It is completely common to feel intense, menstrual-like cramps in the uterus while you’re breastfeeding. When your baby latches on, your brain releases the oxytocin hormone (also known as the love hormone) which allows your baby to get breast milk from your breasts and helps the uterus to contract back quickly to its pre-pregnancy shape and size.

In the first few days of childbirth, the after-pains can be intense but there are ways to ease the cramps while breastfeeding. Mothers can relieve the nursing cramps by sitting up ‘pretzel style’ with legs folded in front instead of laying down flat on their back. This will help to bring the uterus forward and relieve the pressure. But if the pain exacerbates, mothers should consult their doctor and get a prescribed pain medication.

  1. Breastfeeding resets your metabolism and reduces risk of weight gain

Did you know that breastfeeding can help mothers burn up to 500 calories a day? Undeniably, a mother’s body changes drastically in order to support different stages of pregnancy and weight gain is the most common one. Many new mothers would quickly want to reset their body to the ideal, perfect pre-pregnancy figure. Not to worry momma, breastfeeding is the answer. 

The body works to produce a continuous supply of breast milk and will not store as many calories as it’s being transferred to the child. Although nursing can make your metabolism more efficient, it promotes weight loss only if the number of calories consumed is within the check. If mothers overeat and expect weight loss through breastfeeding, it’s not going to work.

A proper diet, exercise, and breastfeeding would be the key to experiencing major results.

Looking for a perfect confinement centre? Danai Cresenvale offers a safe, comfortable, relaxing environment and the luxury to be pampered by a dedicated team of professionals for mothers and babies. Click here to find out more!