Post-natal Recovery Essentials for New Mums Part 2

Navigating Breastfeeding, Nutrition & Self-Care

The journey through early motherhood is filled with both joy and challenges. In this second part of our series on post-natal recovery essentials, we focus on three key areas that are especially relevant to Singaporean mums: breastfeeding support, nutrition beyond confinement, setting boundaries and self-care tips.

1. Breastfeeding Support & Overcoming Challenges

Breastfeeding is widely recommended for its health benefits to both mother and baby, but from personal experience it's not always so straightforward. Many of us encounter hurdles such as painful latching, low milk supply, or balancing breastfeeding with returning to work.

Where to Find Help:

• Lactation Consultants: Most major hospitals—KK Women’s and Children’s Hospital, Mount Alvernia, Singapore General Hospital, and National University Hospital—offer consultations with International Board Certified Lactation Consultants (IBCLCs).

• Support Groups: Community organisations like the Breastfeeding Mothers’ Support Group (BMSG), La Leche League Singapore, and the Association for Breastfeeding Advocacy (Singapore) offer workshops, hotlines, and peer support.

• Online Communities: Join mummy WhatsApp and Facebook groups to get connected with other mums for advice and encouragement.

Breastfeeding at Work

Singaporean mums still face societal stigma around breastfeeding in public and inflexible workplace policies. Advocate for yourself by requesting private spaces at work or using designated nursing rooms. If your employer is not receptive, bring a cover so you can continue to pump while working in the office. It’s important to seek support early and make such requests even before you return to the office so that your employer can prepare the required space for the privacy you need.

2. Nutrition Beyond Confinement

Good nutrition is essential for healing and energy, especially if you are breastfeeding. While traditional confinement foods are popular in Singapore, evidence shows that a balanced, nutrient-dense diet should continue well beyond the first month.

Key Nutritional Tips:

• Protein: Lean meat, fish, eggs, tofu, and legumes help repair tissues and aid recovery.

• Iron and B12: Red meat, spinach and beans replenish blood loss and combat fatigue.

• Whole Grains and Vegetables: Brown rice, oats, and leafy greens provide fibre for digestion and steady energy.

• Dairy or Alternatives: Essential for calcium, especially if breastfeeding.

• Hydration: Aim for at least 8-10 cups of water daily.

• Supplements: Consult your doctor about any needed vitamins or minerals especially if you have any dietary restrictions. For myself, I took omega 3 capsules because studies have shown that omega 3 supplementation can improve mood and reduce symptoms of anxiety and depression in new mothers.

Catering & Recipes:

Many confinement food caterers and meal services in Singapore now offer extended plans for post-confinement nutrition, catering to various dietary needs and cultural preferences. If these are too expensive, consider asking a loved one to help you cook the recipes suggested in Part 1 of Post-natal Recovery Essentials for New Mums.

3. Self-Care & Setting Boundaries

We hear the term ‘self-care’ a lot these days. When you are a mum, self-care can feel like a luxury, but it's vital for your physical and mental health. Self-care doesn’t necessarily mean getting your nails or hair done, but rather to create moments where you can center yourself through simple acts that meet your own needs. For many new mums, we sometimes feel pressure to entertain visitors or resume household duties soon after birth, but setting clear boundaries helps you prioritise recovery and bonding with your baby.

Practical Self-Care Strategies:

• Rest: Sleep when your baby sleeps and delegate chores when possible.

• Nutrition and Hydration: Keep healthy snacks and water within reach.

• Emotional Boundaries: Communicate openly with family and friends about your need for space, rest, or emotional support.

• Physical Boundaries: Politely limit your visitors or set specific visiting hours to avoid exhaustion.

• Time for Yourself: Even short breaks for a shower, walk or some quiet moments can energise and recharge you.

Types of Boundaries to Consider:

• Physical (rest, space)

• Emotional (protecting your feelings)

• Time (scheduling visits and help)

• Material (controlling gifts or advice you receive)

Remember, saying “no” or asking for help is a sign of strength, not weakness.

You're doing great, Mum! Take it one day at a time.

The post-natal journey is unique for every mother, but you are never alone. With the extensive network of breastfeeding support in Singapore, prioritising balanced nutrition, setting healthy boundaries and knowing when to seek help, you can nurture both yourself and your newborn. Remember, your well-being is the foundation for your family’s health and happiness.

If you need support, reach out to aLife at 9183 4483 for guidance and resources.