Post-natal Recovery Essentials for New Mums Part 1

Rest, Care & Traditional Nourishment

Recovering from childbirth is a delicate process that requires rest, gentle care and nourishing food to help your body heal and regain strength. In Singapore, many mothers find comfort in combining modern medical advice with time-honoured culinary and wellness traditions that support recovery.

Rest & Gentle Movement

Allow your body the time it needs to heal. Many mums benefit from gentle massages or belly binding - practices that help ease muscle tension and support uterine recovery. When ready, light activities like short walks or post-natal yoga can improve circulation and uplift mood without strain.

Traditional Herbal Therapies: Jamu & Beyond

A popular post-natal wellness practice embraced by many mothers in Singapore is Jamu - a traditional herbal massage therapy originating from Indonesia. This treatment uses a warm paste made from natural ingredients such as turmeric, ginger, lemongrass and cinnamon applied during a therapeutic massage.

The massage typically begins about 5 to 7 days after a natural birth or 3 weeks post-C-section often combined with traditional abdominal binding to support posture and healing. Many families prepare simple homemade herbal pastes or seek affordable local therapists who offer jamu or similar traditional massages.

Other traditional therapies such as Malay urut or Indian Abhyanga (Ayurvedic oil massage) also share similar goals of promoting healing and comfort.

Traditional Nourishing Soups & Food You Can Prepare At Home

A key part of recovery is eating nourishing, easy-to-digest meals rich in protein and healing herbs. Many traditional soups and dishes can be made affordably with local ingredients:

• Fish and Green Papaya Soup: Use fresh fish and green papaya to make a light, nutritious soup that supports milk production.

• Pork Trotter in Black Vinegar: This dish is believed to replenish blood and provide collagen. You can prepare it in small portions to suit your budget.

• Sesame Oil Chicken: A simple dish using chicken, ginger and sesame oil to warm and energise the body.

• Sheng Hua Soup: A herbal tonic soup made with ingredients like ginger and Chinese herbs, which can be sourced from local wet markets or herbal shops.

  
  

Cooking these meals at home allows you to control ingredients and costs while enjoying traditional flavours that support your recovery.

Managing Discomfort & Hygiene

Postpartum bleeding and soreness are common. Use affordable maternity pads and consider warm sitz baths or herbal compresses made with simple ingredients like ginger or pandan leaves to soothe discomfort. These home remedies, combined with nourishing meals and traditional therapies like jamu massage, create a supportive environment for healing.

Blending practical, affordable post-natal care with culturally familiar traditions, is a good approach that helps new mums recover physically and emotionally without placing extra financial strain on them.