Tips For Postpartum Exercise

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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

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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!

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

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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

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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. 

The Essence of a Happy & Healthy Postpartum Recovery

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Reality check: postpartum experiences are never easy! 

Mothers go through many changes after giving birth; this includes postpartum bleeding and discharge, afterpains as your uterus shrinks back to pre-pregnancy size, hair loss and hormonal fluctuations that could leave you feeling depressed and exhausted. 

While your body is learning how to cope, it is important to take note of the things that you can do to have a happy and healthy postpartum recovery! 

Adequate rest is vital especially in the first few weeks after your childbirth. Although you may feel like you need to take care of your newborn’s needs, you have to focus on recuperating as well. Hence, it is always advisable to stay in a confinement centre. Professionals at confinement centres will usually provide you with proper postpartum care that will help to ease your recovery process. 

However, do keep in mind that too much rest could be harmful to your physical health as well. Speak to your gynaecologist about what activity levels are safe for you. Leisure strolls and yoga will help to keep your health in check while minimising the risk of  blood clots. 

You should also, never compromise on your diet. A balanced diet will help you to recover faster and facilitate your breastfeeding experience. Consuming food rich in proteins like avocados, beans and legumes are best for breastfeeding mothers. Fibre-rich green leafy vegetables, meanwhile, will help to keep constipation at bay. 

Your postpartum journey will be a challenging but memorable journey, so always remember to be kind to yourself. There is no one-size-fits-all. As such, it’s best to do what you can to embrace this time. Allow Danai Cresenvale Postnatal Haven to make your postpartum experience as smooth-sailing as possible. Get in touch with us at https://www.danaicresenvale.com/contact-us/ to find out more.

Postpartum Care for Mothers: What Can Fathers Do To Make It Easier?

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There are many tips available to help new mums get through their postpartum period, but do new dads know what to do during this time? After the arrival of their little ones, many dads are often clueless as to how they can pitch in to care for their wives and newborns. 

With their hormones fluctuating, a new mum can be a bundle of emotions. An important thing that you can do as her partner is to be her source of comfort and reassure her that she is not alone. This will help to give her a sense of relief and calm her down. Taking the lead when it comes to household chores and taking turns caring for your new baby will also provide her with more time to rest, relax and recover. 

Pregnancy and childbirth stress a woman’s body, and this ordeal will continue through the postpartum recovery period, which goes on for around six weeks after childbirth. During this time, new mothers will still experience a lot of changes in their physique. Nutritional meals help to ease the healing process of the new mums. As a new dad, you can ensure that your wife follows a healthy diet that can help her to recuperate faster. 

However, it is understandable that, as a new dad, you may find it difficult to meet the needs of both the new mum and newborn. To avoid the stress, consider booking a confinement centre that will see to the needs of your wife and baby. This way, you can concentrate on enjoying quality family time together with your latest addition. 

A confinement package with Danai Cresenvale may be the perfect way to  facilitate your wife’s postpartum recovery. Danai Cresenvale’s comprehensive packages include round-the-clock babycare, healthy confinement diets and professional support for your wife and newborn. What’s more, you don’t have to worry about being separated from your family. There are family rooms available so you can choose to stay with your growing family, too. 

Welcoming a newborn can be both exciting and taxing. A confinement centre is the way to go if you want to help your wife to recover more easily. For more info, visit www.danaicresenvale.com.

Understanding Postpartum Needs After Childbirth

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Now that your new baby has arrived, you might be tempted to focus all your attention on your new bundle of joy. Nevertheless, you should not disregard your own health and recovery as  a new mum.  


New mothers go through numerous changes throughout the postpartum period, both mentally and physically. These include postpartum bleeding and discharge, afterpains as your uterus shrinks back to pre-pregnancy size, hair loss and hormonal fluctuations that could leave you feeling depressed and exhausted. While your body will eventually adjust to your new role, it is important that your postpartum needs are taken care of.

Ensure that you have a postpartum kit that consists of postpartum maxi pads, cooling wipes, peri bottle and pain relief spray on hand; you will thank yourself later. This is essential to keep your personal hygiene in check while you are recovering.

During the first few weeks after childbirth, you’ll need lots of rest, healthy nourishment and assistance. It is always a good idea to stay in a confinement centre during this time to regain your vigour. Professionals at confinement centres will usually provide you with proper postpartum care that will help to ease your recovery process.

A balanced diet comprising nutritional meals will help you to be healthy, energetic and able to nurse your baby regularly while facilitating your recovery. Among others, food rich in proteins like avocados, beans and legumes are best for breastfeeding mothers. Fibre-rich green leafy vegetables, meanwhile, will help to keep constipation at bay. 

Down the road, you will eventually realise that you might need an extra pair of hands when it comes to taking care of a newborn. Most confinement centres offer round-the-clock babycare so that the new mother can focus on revitalising her mind and body. 
In the excitement of caring for your newborn, never neglect your personal health. As a new mum, you too deserve the rest and space to recuperate. For more info, visit www.danaicresenvale.com.

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/.

Danai Cresenvale New Mothers Motherhood Confinement Center Malaysia

Building a Support Network: Finding Friends as a New Mom

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Everyone has advice on what to anticipate during pregnancy, but few people take the time to prepare expectant mothers for the emotional roller coaster that follows childbirth. New mothers will experience a range of complex feelings following their delivery. Yes, joy is unquestionably one of them, as it will feel surreal to have someone so little, who means so much to you, bring you such joy and move you to tears.

On the other hand, you may be confronted with emotions that leave you feeling completely down, leading you to believe that something is wrong with your emotions. However, it’s natural for new mothers to feel this way, and we’re here to tell you why you’ll need a support network during your postpartum period.

Being a new mother is a taxing journey

After giving birth, women are physically and emotionally exhausted. It may be difficult to consider self-care, let alone making time for it. Having a network of support, whether it’s your first, second, or third child, can provide you with the resources you require. It is critical for all moms to recover from childbirth and to have less stressful days since caring for a newborn, producing breast milk, and breastfeeding every 2 to 3 hours takes a lot of energy.

It is particularly important for high-risk moms and babies

All new mothers need a baseline of support – sleep, healthy food, and time to themselves – and there may be reasons for extra care and attention. Preeclampsia, gestational diabetes, heavy bleeding, and caesarean birth are just a few of the conditions that place women at a higher risk for postpartum issues, and it’s crucial to have a support network that always keeps an eye on your well-being and can help you in case of an emergency.

A listening ear for you to express your concerns

It’s no surprise that having a group of supportive friends is crucial to a woman’s happiness and health, especially when you’re a new mom. Up to 80% of women experience some form of the baby blues, and research shows that forging friendships  with other new moms might help make the transition to parenting easier. A social support network may include practical assistance such as babysitting and emotional support, or having someone listen to you when you are having a difficult time.

At Danai Cresenvale Postnatal Haven, we are dedicated to offering professional standard postnatal care for a memorable confinement experience that combines traditional wisdom with modern knowledge. We want to make sure that women heal well after childbirth, especially throughout the puerperium period, and that new parents understand how to care for their baby. Contact us for more info: https://www.danaicresenvale.com/contact-us/.

When does being a mum get easier?

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The journey of motherhood is a journey for life. For women who embark on this journey, it is definitely one of the most important and defining parts of their lives. The role of a mother is an immeasurable and endlessly meaningful one. 

Whether you are about to embark on your beautiful journey towards motherhood for the first time or are at any stage of your motherhood journey, one of the thoughts that may have come to mind at some point or another is: when does being a mum get easier? Does it ever get easier? 

As mothers ourselves, let us reassure you with a resounding yes, it absolutely does. Motherhood, as with anything else, gets easier with time. In between the neverending chores of cleaning, feeding, bathing, changing diapers, and experiencing all of your baby’s firsts, your children are also growing up into healthy and intelligent individuals – thanks to you, mommies! 

Growing up inevitably results in increased bodily autonomy. While this gradual increase in independence is understandably the next cause of concern for moms (and truly, when will mothers ever stop worrying about their children? Answer: We don’t.), our children begin to be capable of helping us out with small tasks and cleaning up after themselves. 

Our children learning to express themselves, their needs, and their feelings as they grow up also invariably helps us in making each other’s lives easier. To achieve the best results, we must encourage our children to express themselves in healthy ways, whether it’s a want, a need, a feeling, or something else. 

So, with proper, loving guidance and communication, being a mom becomes more manageable – and perhaps even better – as the years pass. So embrace the sleepless nights, crying, cleaning, and everything in between – these exhausting yet beautiful and joyous first few years are more fleeting than you think. Have confidence in your role as a mother to your children as they grow into capable and wonderful individuals.