Maintaining Body Shape After Postpartum: A Holistic Approach to Postpartum Fitness

Postpartum recovery can be a challenging period for new mothers. While the focus often centers on the well-being of the baby, it’s also crucial to prioritize the health and recovery of the mother. One aspect of this recovery journey is regaining or maintaining body shape after childbirth. However, it’s important to approach this process with patience and a focus on overall well-being, not just aesthetics. Here are some key considerations and steps to help new mothers navigate postpartum fitness and body shape:

  1. Prioritize Your Health and Safety
    Before starting any postpartum fitness routine, it’s essential to consult with your healthcare provider. They will assess your physical condition and determine when it’s safe to begin exercising. This typically happens at the six-week postpartum checkup, but the timeline may vary based on individual circumstances or complications during childbirth.

  1. Start with Gentle Exercises
    In the initial postpartum weeks, focus on gentle exercises that help your body recover without overexertion. Consider activities like:
    1. Walking: A simple and low-impact way to reintroduce movement into your routine.
    2. Pelvic Floor Exercises (Kegels): Strengthen the muscles that support your bladder, uterus, and rectum.
    3. Breathing Exercises: Deep breathing and diaphragm-based exercises can help engage your core and promote relaxation.

  1. Gradually Increase Intensity
    Once your healthcare provider gives you the green light, you can gradually increase the intensity of your workouts. A balanced fitness routine should include:
    1. Cardiovascular Exercises: Activities like brisk walking, swimming, or cycling can help improve heart health and burn calories.
    2. Strength Training: Light resistance exercises to tone muscles, particularly in the core, back, and legs.
    3. Flexibility and Balance: Yoga and stretching exercises can help improve flexibility and reduce tension.

  1. Focus on Nutrition
    Your diet plays a crucial role in postpartum recovery and weight management. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. If you’re breastfeeding, be sure to consume enough calories to support milk production and maintain energy levels. Stay hydrated by drinking plenty of water throughout the day.

  1. Set Realistic Goals
    It’s important to set realistic goals for postpartum fitness. Every woman’s body responds differently to pregnancy and childbirth, and the pace of recovery varies. Instead of focusing solely on weight loss or body shape, consider goals related to strength, endurance, and overall well-being. Celebrate small milestones along the way.

  1. Prioritize Rest and Sleep
    Adequate rest and sleep are vital for postpartum recovery. While it’s challenging with a newborn, try to rest when your baby sleeps and avoid overexertion. Sleep deprivation can affect metabolism and mood, making it harder to maintain a healthy lifestyle.

  1. Seek Support and Stay Positive
    Postpartum recovery is a journey that involves physical, emotional, and mental aspects. Seek support from family, friends, or postpartum support groups. Don’t hesitate to ask for help when needed, and surround yourself with positive influences that encourage a healthy approach to fitness.

Maintaining body shape after postpartum is about embracing a holistic approach that prioritizes health, safety, and well-being. Focus on gradual progress, set realistic goals, and give yourself grace as you navigate this new chapter of life. Remember, your body has gone through incredible changes, and taking care of yourself is an essential part of caring for your baby.

Let Our Professional Team Care For You

Alongside taking care of their newborns, new mothers need to prioritise their physical and emotional wellbeing. In many cultures, the practice of confinement has been a longstanding tradition aimed at providing specialised care for mothers during the postnatal period. Today, confinement centres have evolved, combining traditional practices with modern medical knowledge to offer a holistic and supportive environment for new mothers.

Welcoming a new life into the world is a profound experience, and the journey is made more comfortable and enriching with the dedicated care provided at Danai Cresenvale Postnatal Haven. Our professional team works together to create an environment where new mothers and their babies receive unparalleled support, ensuring a  memorable postnatal experience. Meet the people who will take care of you and your baby with utmost care.

Nurturing Care from Skilled Nurses

Our skilled nurses are dedicated to transforming the confinement experience into a personalised and comprehensive journey for new mothers and infants. With round-the-clock professional care from qualified and experienced nurses, we establish a safe and secure atmosphere, so you can be sure that you and your baby will be in great hands. Beyond medical care, the personalised advice and emotional support from our nurses create a unique bond, contributing to a stress-free experience. These include guiding you through essential baby care procedures, offering practical and proven advice. Your preferences are respected, and we provide flexible baby care to suit your schedule at any time of the day.  

Comprehensive Care by Medical Professionals

Weekly visits by our dedicated team of doctors are an integral part of our holistic approach to comprehensive care with the help of our esteemed nursing team. By conducting thorough check-ups and continuous monitoring, our doctors play a pivotal role in safeguarding your health. These weekly interactions offer more than just a routine examination; they provide you, as a mother, with consistent peace of mind. Their expertise not only addresses routine health matters but also stands ready to handle unforeseen events or emergencies promptly. The presence of these healthcare experts adds an extra layer of assurance, fostering an atmosphere of trust, wellbeing and personalised care that goes beyond expectations.

Nutritional Guidance by Expert Dieticians

In providing a comprehensive array of nutritional support, expert dieticians, who are integral to our team, ensure that new mothers receive all the nutrition needed throughout the postnatal period. This personalised session, rooted in a blend of traditional practices and contemporary scientific understanding, is designed to cater to individual needs. Our carefully crafted menus not only aid in postnatal recovery and rejuvenation but also contribute to the overall nourishment and health-centric experience for both mother and baby.  

Support from Staff

Beyond the realm of medical care, the invaluable contribution of our dedicated support staff extends to maintaining the pristine cleanliness and providing essential housekeeping services. For example, we go the extra mile by offering laundry and housekeeping services. This deliberate focus on the non-medical aspects of care ensures that your attention remains solely on your recuperation and bonding with your newborn, fostering an environment where distractions from household chores are elegantly minimised.

Educational Support

In addition to our unwavering commitment to medical care, Danai Cresenvale takes pride in offering a multifaceted approach to postnatal support through an array of maternity and baby care classes led by our professional staff. These programmes are meticulously designed to empower new mothers with the knowledge and skills essential for effective infant care. Our emphasis on knowledge and skill development serves as a foundation, providing mothers with the tools necessary to navigate the intricacies of early motherhood with ease.

Choosing Danai Cresenvale transcends opting for professional care alone; it’s a conscious decision to embrace an immersive and supportive experience that prioritises the holistic wellbeing of both mother and child. Take the first step towards a tranquil postnatal experience – choose Danai Cresenvale for unparalleled care, comfort and lasting memories.

Your Post-Baby Belly: Why It’s Changed and How to Tone It

Welcoming a new life into the world is a truly transformative experience for the mother. For one, there are significant physical changes to your body, both during pregnancy and postpartum. Your growing belly is perhaps the most obvious change of all. While abdominal muscles and skin are pretty resilient, pregnancy and childbirth will stretch and strain them tremendously. Needless to say, your abdomen will not snap back to its pre-pregnancy state directly after your baby is born. 

Understanding Your Changing Belly

During pregnancy and childbirth, your belly undergoes rapid changes. These include:

  • stretching of abdominal muscles to accommodate the growing baby
  • accumulation of excess skin and fat around the abdomen due to weight gain
  • hormonal changes that help to relax the ligaments and tissues in the abdominal area to facilitate the childbirth process

Here’s what you can expect after delivering your baby:

  • Directly after giving birth, your weight can be approximately 5kg lighter, depending on the baby’s size, and weight of amniotic fluid and placenta, with your belly still looking around six months pregnant
  • Six weeks post-delivery, your uterus shrinks back to its original size and excess fluids are flushed out, while your abdominal muscles and skin begin to firm up, leaving you with a gradually slimming belly
  • Six to eight weeks postpartum, your uterus will return to its normal position in your pelvis

Getting Rid of the Postpartum Belly
There are numerous ways to tone your belly, including proper exercise, a nutrient-rich diet, and plenty of patience and grace.  However, do remember that weight gain during pregnancy is a normal occurrence, and your postpartum belly is still adjusting to not carrying your little bundle of joy around. There is no need to rush to get your belly back to its pre-pregnancy state. With proper guidance, diligence and time, you’ll get there.

Tummy-Toning Workouts
Incorporate gentle postpartum exercises that develop your core strength. Some gentle ways to get started are pelvic tilts, Kegel exercises and modified crunches and planks. Low-impact cardiovascular exercises like walking or swimming can also aid in burning calories for a healthy weight.

If you have diastasis recti (where the left and right abdominals separate during pregnancy), consult with a postnatal physical therapist for specific exercises that can help to close the gap between the separate muscles.

Remember to get the all-clear from your health provider before getting started on an exercise regime.

Healthy Diet
A balanced and nutritious diet will support your postpartum recovery. Make sure you have a variety of fruits, vegetables, lean proteins and whole grains on your menu so you can get all the necessary nutrients to facilitate your healing and help you maintain a healthy weight.

Staying hydrated is also paramount for your skin elasticity and overall health. Drink a sufficient amount of water to promote healthier skin. Don’t forget: adequate water intake is also important for breastfeeding mothers.

While a low-calorie diet can theoretically help you to lose weight postpartum, do note that as a new mother, you’ll need a calorie boost to avoid feeling fatigued. As such, we recommend that you wait until after your postpartum period – preferably a few months after giving birth – to cut back on calories, especially if you’re nursing.

Support Wear
Some healthcare providers may recommend using postpartum support wear such as belly wraps or compression garments to provide gentle support to the abdominal muscles and help with diastasis recti healing or other similar pregnancy-related conditions. These may also help with issues like postpartum back pain and supporting the uterus as it returns to its original size.

Remember, your body goes through tremendous changes during pregnancy and childbirth, so it is essential for you to be kind to it. Consistency and patience are key as you work towards a stronger and more toned abdomen while enjoying motherhood.

Proper Postpartum Nourishment

The postpartum period is a crucial time for new mothers as they embark on a journey of recovery after childbirth. One of the important aspects of your healing during this time is your nutritional intake. Proper nourishment will help your body to heal faster and better. For new mums who are breastfeeding, what you consume becomes doubly important as the nutrients you take in may also aid in the growth and development of your newborn.

Do you know what you should look out for to ensure a well-nourished body and mind? Let’s explore some essential aspects of postpartum nutrition.Water
First up is adequate hydration. This is especially important if you are breastfeeding. Besides that, water helps your body heal and combat fatigue. Make sure you always have a bottle of water close at hand. Another good way to increase your water intake is to include foods such as fruits and vegetables that have high water content.

Your body goes through a lot during the birthing process, so it’s important that you support your recovery journey with enough protein. Protein is vital for tissue repair and recovery as well as maintaining energy levels. Breastfeeding mums may also want to consider upping your protein intake to increase production of milk and milk protein to help your baby grow and develop properly. Try incorporating lean meats, fish, poultry, eggs, legumes and nuts in your meals.

Many women don’t get enough calcium. If you’re breastfeeding, you may lose some bone density. Your newborn also requires calcium for bone development. During the postpartum period, including foods like dairy products and leafy greens that are rich in calcium can help to support both your and your baby’s bone health. Other foods with high calcium content are canned fish like sardine and tuna, ikan bilis, tofu and soy products, and nuts and dry fruit.

Omega-3 fatty acids
Healthy levels of Omega-3 postpartum are important for both mother and baby. In addition to enhancing breast milk nutrient content for baby’s brain health, it also contributes to the mother’s mood, brain function and overall postpartum recovery. Foods like fatty fish, flaxseeds, chia seeds and walnuts are some good sources of Omega-3 fatty acids.

Iron is required to produce red blood cells. To replenish blood loss that occurred during childbirth, try including iron-rich foods like lean meats, liver, dark and leafy green vegetables and legumes in your diet.

As a new mother, prioritising your postpartum nutrition is essential for your self-care during this transformative period. Make sure you get a balanced and nourishing diet to facilitate your recovery and breastfeeding journey as you embark on motherhood with your new baby. Remember to consult with your healthcare provider if you have any concerns or need advice on your nutritional requirements after childbirth.

Coping With Postpartum Depression

Welcoming a new baby to the family is a life-changing experience. While this is an exciting time for the new parents, it can also be extremely tiring and overwhelming. Many people will grapple with bouts of worry and uncertainty. However, if you are feeling extreme emotions, severe mood swings or frequent crying spells, you might be suffering from postpartum depression. 

Postpartum depression is broadly categorised in three levels. The first, often referred to as baby blues, affects up to 75% of people, during which the sufferer may experience frequent and prolonged crying for no apparent reason, sadness and anxiety, loss of appetite and sleeping issues. It usually subsides within two weeks without requiring treatment. 

The second level, postpartum depression, afflicts one out of seven people and presents symptoms that last longer and with greater intensity, leading to an interference with the parent’s ability to care for the baby or go about their daily routine. If untreated, it could last several months. 

Postpartum psychosis is the most severe condition, although it is relatively rare, affecting only one in 1,000 people. As it can cause the person to have life-threatening thoughts and behaviours, it requires immediate treatment. 

Causes & Symptoms

There is no single cause for postpartum depression, but genetics, hormonal fluctuations, and physical, social, psychological and emotional changes are thought to contribute. While most people associate the condition with new mothers, it can affect the other parent, as well, as they navigate uncharted waters with the newborn.

Signs of postpartum depression include:

  • Crying frequently for no reason 
  • Sudden mood changes
  • Loss of appetite, energy and/or motivation 
  • Feeling overwhelmed
  • Feeling sad, restless, hopeless or guilty
  • Excessive worrying
  • Abnormal sleeping habits
  • Disinterest in baby
  • Difficulty thinking, focusing or remembering things
  • Having thoughts of hurting oneself or the baby

What can you do to keep postpartum depression at bay?

  • Ensure you have adequate support

There are plenty of avenues to look for support – from support groups and therapists to your partner, family and friends. Make sure you have people who are able to listen to you and help you when needed and, of course, don’t be afraid to ask for help. 

  • Get regular exercise 

Find time to exercise, as it may have an antidepressant effect. Taking walks with the baby is a great way to get in some steps AND fresh air! If you’re unable to fit in a long exercise session, short 10-minute stints can also help. 

  • Eat healthily 

While this isn’t a direct cure for postpartum depression, eating nutritious foods can help you feel better and aid in your body’s healing. Try planning your meals and snacks ahead of time. A healthy diet doesn’t have to be a difficult one. There are plenty of easy and healthy recipes that you can try. 

  • Try to get enough sleep 

It is widely recognised that lack of sleep can intensify depressive symptoms. However, sleep might be hard to come by when you have a new baby at home. It might be helpful to take naps or move your bedtime earlier. If you’re breastfeeding, consider pumping a bottle so your partner can take turns with the night feeding. 

  • Prioritise self-care

Find time to do things that you enjoy. You may find it helpful to intentionally carve out dedicated “me time” every week. Hand the baby over to your partner or another trusted adult and use this time to decompress. You could take a walk, watch a movie, read a book or even do some yoga and meditation. 

If you suspect that you may be experiencing postpartum depression, do not hesitate to talk to your healthcare provider, such as your obstetrician/gynaecologist, primary care provider, mental health provider or even paediatrician about it. They will be able to help you get the support you need.

Navigating Postpartum and Interconception Care

Did you know that postpartum and interconception care are two vital pillars in maternal and reproductive health? 

Postpartum care refers to a timeframe spanning approximately six weeks after childbirth while interconception care encompasses the period between two pregnancies. Both are instrumental in ensuring the overall wellbeing of women – mothers in particular – and their future pregnancies. In fact, they are interlinked; enhanced postpartum care can lead to improved women’s health during the interconception period and beyond. 

Let’s dive deeper into each one of them.

In postpartum care, the health and wellbeing of both mum and newborn take precedence. This includes physical and mental wellbeing checkups for the new mother to ensure her full recovery, identifying and addressing any postpartum complications and family planning options,  as well as the growth and development of the baby such as their weight, feeding patterns, developmental milestones and vaccinations. 

Interconception care, on the other hand, is aimed at optimising women’s health between pregnancies by addressing and mitigating medical or lifestyle risk factors that could affect their subsequent pregnancies. It may also encompass taking care of unresolved postpartum issues and emphasising the importance of family planning. 

There is a slight overlap in both types of care, with postpartum care often being considered as a part of interconception care. However, there are also distinct differences between the two. 

For a quick recap, here’s a summary of the main differences:


  • Postpartum care refers to the care received immediately following delivery for about six weeks.
  • Interconception care encompasses the care received in between pregnancies.


  • Postpartum care involves addressing the immediate needs of the new mother and her newborn baby.
  • Interconception care considers a more comprehensive perspective to ensure the woman’s overall health and wellbeing as well as reproductive goals. 


  • Postpartum care addresses the physical and emotional wellbeing of the mother as well as the baby’s growth and developmental milestones.
  • Interconception care attempts to reduce risk factors that might affect her possible future pregnancies. 

As an important component of interconception care, postpartum care is perceived to be an integral bridge between pregnancy and a woman’s continued healthcare. With the postpartum period being a challenging time for women due to the tremendous physiological changes occurring to their bodies as well as the emotional transitions that come with parenting a newborn, obtaining quality postpartum care is essential.

Reputable confinement centres are one way to ensure that you receive quality care during this critical time. At Danai Cresenvale Postnatal Haven, new mothers and their babies are monitored by a team of medical professionals. Mums are also provided with special food planned by trained dietitians and freshly cooked at every meal, in addition to being given guidance and classes on caring for their newborns.  

The care received at a confinement centre can help to facilitate the recovery of mums and the wellbeing of babies. With proper healing, the mothers are able to get a strong start for the interconception period, thus paving the way for optimising ensuing pregnancies as they continue on the journey of expanding their families.

Tips For Postpartum Exercise

A mummy’s lifestyle changes dramatically with a newborn. One of the challenges for new mothers returning to exercise after giving birth is knowing “how much is too much”. During pregnancy and after birth, our bodies change dramatically in a short time. Add to that the new demands of motherhood and we have a lot to navigate in what can seem like a whirlwind of change. Knowing the general progression of exercise, what postpartum exercise programmes are safe, what exercises to avoid and the warning signs of when you may be overdoing it is helpful. 

Here are some need-to-know facts about postpartum exercise:

  1. Talk to your doctor first

Talking to your doctor is a key first step towards achieving your postpartum exercise goals. They may give you the go-ahead right away, or suggest that you wait a few weeks before you resume exercise. Some may even recommend waiting until after your six-week checkup. Sure you may feel ready to go, but listen to your doctor’s advice.

We suggest you talk to your doctor before leaving the hospital after giving birth. Just ask them what kind of physical activity they recommend. If you have something specific in mind, like running or yoga, bring it up and see what they say. That way, you’ll know exactly what you can and cannot do when you get home.

  1. Start slow and listen to your body

Your body has just been through a lot. The muscles in your hips, thighs and belly have been put to the test. Your breasts are bigger and put more stress on your back, and you’re probably carrying more weight than you were before you got pregnant. 

Give your body time to recover before starting any exercise programme to avoid the risk of unnecessary injury. We recommend starting with activities like walking, light calisthenics and stretching. They may not seem like much right now, but consider this as testing the water. You need to see what you can and can’t do with your new body.

Try a 15-minute walk with your baby, perform some body-weight squats (sitting down and standing up from a chair repeatedly works well to start) or put together a light yoga routine.

When you know you can do short, light activities comfortably and without pain, gradually build up the duration and intensity. Just remember, starting out small and slow and building from there is much better than pushing too hard, injuring yourself and having to wait an additional six months to a year.

Don’t beat yourself up. Instead, focus on doing what you can.

  1. Practice pelvic floor exercises 

Doing pelvic floor exercises (also called Kegels) doesn’t take the place of cardio activities like walking but is important for your post-baby body.

Kegel pelvic floor exercises—or repeated, voluntary contracting of the pelvic floor muscles—can promote healing and proper blood flow to the pelvic floor region following delivery. Furthermore, you’ll slowly strengthen your pelvic floor, which helps avoid urine leakage and pelvic organ prolapse like bladder prolapse. Your doctor or a physical therapist can help you learn how to do Kegels and make sure you’re doing them correctly.

  1. Eat Well

This tip isn’t directly related to lacing up and hitting the road or getting your yoga on. But right now your body is doing some major healing. Hence, nutrition certainly plays a big part in helping you feel good and lose postpartum weight. Eating healthily and exercising go hand in hand, so don’t focus on one and neglect the other!

Remember, the postpartum period is a time to be kind to yourself and ease back into exercise. Each time you work out, make it a point to check in with your body and ask yourself these questions:

  • How do I feel?
  • Does anything hurt?
  • Does this workout make me feel energised or ready for a nap?

If possible, take a few notes after each workout, at least in the early stages of postnatal exercise. That way, you can see any patterns or areas of concern that you may need to share with your doctor.

Some red flags to be aware of during this time include:

  • vaginal bleeding
  • abdominal pain
  • sudden discomfort in your pelvic region

If exercise is causing you pain or bleeding, talk with your doctor right away. In addition to an office visit, they may recommend modifications such as decreasing the intensity and duration of the activity.

The Do’s & Don’ts Of Postpartum Nutrition

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. 


  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!

The Important Do’s and Don’ts For Mummy During The Confinement Period

There are several Asian societies that practise postpartum confinement. This comprises traditional customs that have been passed down for generations and are intended to aid new mums in recovering after pregnancy and childbirth. For one, the mother and child are strongly advised to remain indoors during the confinement period in order to prevent future illness. While each culture has its own practices, there are some common do’s and don’ts, diets and essentials that you need to know.

Confinement Guides That You Can Follow

Do Get Extra Help

The confinement period is meant for mothers to get as much rest as possible for a full recovery after childbirth. Nursing can leave you exhausted due to the effect on the hormones. It is also advised that you avoid strenuous activities or lifting heavy objects until at least three months after childbirth so that you can fully recover.

Do Have a Proper & Nutritious Diet

Taking care of your diet is very crucial during the confinement period. Different races and cultures have different practices on the foods to eat and to avoid; however, the objective remains the same. The diet should purge ‘wind’ in the body and promote the circulation of blood. It should also promote milk supply and make the joints stronger.

For example, the Chinese practice is to drink red dates tea, a refreshing confinement beverage, and eat chicken cooked in sesame oil and a traditional tonic that consists of ten herbs, while avoiding food that was cooked the previous day. In Malay culture, a special diet consisting of ‘heating’ foods like turmeric, ginger and moringa leaves is encouraged while ‘cooling’ foods such as watermelon, watercress and pear have to be avoided to restore balance within the body. Air Jamu is one common drink consumed by new mothers to maintain the body heat. On the other hand, garlic milk and chicken cooked with herbs are part of the confinement diet for the Indians.

Do Not Consume Cold Drinks

Cold drinks are believed to have a ‘cooling’ effect, which slows down recovery and may lead to poorer health. You are advised to take hot drinks and many traditional practices recommend drinking hot teas as part of the confinement diet.

Confinement Guides That  You Can Choose To Ignore

You are not allowed to bathe or wash your hair

This might be one of the biggest concerns of new mothers. It is a traditional practice for Chinese mothers not to bathe or wash their hair during confinement periods. The reason behind this practice is to prevent mothers from catching a cold and causing ‘wind-cold’ to the body. It is also believed that these might cause mothers to suffer from rheumatism and headaches. 

However, contrary to traditional beliefs, experts do not recommend that mothers obey this rule, especially in hot and humid Malaysia. It is necessary to take care of your personal hygiene and keep yourself clean and fresh, especially breastfeeding mothers. 

Warm water can be used for a bath, and you can dry off right away. Before taking a bath, make sure to close all of your doors and windows to prevent being exposed to the outdoor breeze once you’ve finished. When your body and hair are still damp from the shower, avoid going into an air-conditioned room or having a fan blowing straight at you. In addition, taking a herbal bath can help you get rid of wind and ease postpartum discomfort.

You cannot consume plain water

According to traditional belief, new mums should refrain from drinking water during confinement and are only permitted to consume red dates tea.

The fact is that you need to drink enough water to stay hydrated, especially if you are a breastfeeding mother. You can consume plain water during confinement to get hydrated and in order to keep your kidney producing more urine in the first few weeks after you give birth. This is to remove the excess fluid in your body during your pregnancy. A normal adult needs at least eight glasses of water a day. As a breastfeeding mum, you should drink a little more to meet your breastfeeding needs. Meanwhile, you can enjoy red dates tea or ginger tea in moderation.

You should only consume meat, liver and herbs

The belief here is to meet the needs of getting enough ‘heating’ food such as meat, liver and ginger. It is fine to eat these foods. In fact, foods including beef, pork intestines and ginger include nutrients that support lactation and healing. However, new mothers should consume other things as well. A balanced diet is necessary for your body to heal.
The confinement period is a very important time for you to recover and adjust to a new lifestyle with your baby. If you have more confinement or pregnancy-related questions, feel free to visit Danai Cresenvale Postnatal Haven to find out more.

The Benefits of Postnatal Massage For Mums

After giving birth, your focus may shift to your new bundle of joy. However, you should not disregard your own wellbeing. In fact, the postpartum period is one of the most essential periods to care for and nurture yourself to ensure full body recuperation. During this time, getting enough sleep and eating nutritious wholesome meals are essential. 

Danai Cresenvale Postnatal Haven offers comprehensive 24-hour baby & mummy monitoring, baby first-aid training for mummies in case of emergencies, nutritious meals prepared by professional dietitians, professionally conducted baby care classes for mummies and many more during this crucial time. This way, mummies can expect to experience a luxurious confinement period.

Much more than that, we will also pamper you with a postnatal massage that will ease and soothe your body whilst enveloping you in a whole new world of relaxation. The full-body massage is dedicated for new mums after delivery and appropriate for those who gave birth naturally or by caesarean section.

The soothing massage is effective in assisting your recovery from childbirth. For one, after giving birth, your baby bump may go down a little. However, it will not return to its pre-pregnancy state right away. Postnatal massage helps to reduce the belly fat whilst realigning the spine and pelvis, resulting in better posture and easing the process of reducing your tummy size.

In fact, postnatal massage can help you to regain your pre-pregnancy figure, especially around your tummy and thighs. The kneading, rubbing and pressing movements of postnatal massage helps you to reduce water retention, improves blood circulation and relaxes the entire body, including the calves, spine, abdomen, breasts, arms, shoulders, neck and head.

Postnatal massage also aids in relaxing stiff muscles caused by improper breastfeeding positions. The massage helps facilitate breastfeeding, relieve engorgement and blocked ducts, which are common issues faced by almost all breastfeeding moms, and encourage smoother milk flow.

Additionally, after delivery, your delicate womb requires extra care and attention to heal from the rigours of pregnancy and labour. Postnatal massage includes a massage of the abdomen to encourage lochia discharge and to aid in the repositioning of the pelvic muscle and abdominal organs. 

Apart from that, as typically your sleep length and quality are likely to decrease after the birth of your child, postnatal massage is excellent for relieving stress, improving sleep and enhancing your mental health.

Experience luxurious postnatal care with us now.