Best Foods to Eat While Breastfeeding

Many new moms are anxious to lose their pregnancy weight, but those who are breastfeeding should plan to lose weight gradually over time. Moms need those calories not just for the baby, but also for their own stamina when caring for a newborn. In fact, BabyCenter.com explains that losing weight too quickly releases toxins in the body that end up in the breast milk. Simply eat healthy and add in some moderate exercise and the weight should come off at a rate that is healthy for both you and your baby.

Baby is here, and you have made the important decision to breastfeed; how wonderful for both baby and you! It is just as important now as when you were pregnant to carefully consider your diet, focusing on gaining maximum nutrition. Your body needs excellent, nutrient-dense foods to recover from birth and to produce highly nutritious food that your baby will be relying on exclusively for her first few months of life.

In general, women who are breastfeeding should focus on eating a healthy, balanced diet. This is usually sufficient for proper nutrition in breast milk. According to BabyCenter.com, moms can add 200 to 500 extra calories into this diet in order to accommodate for breastfeeding.

There are some foods that stand out for the great benefits they provide babies through a mother's breast milk, including:

• Complex carbs: Complex carbs in whole grains, squash, apples, berries and brown rice are nutritious and provide energy.
• Healthy fats: These fats include mono and polyunsaturated fats, like those found in salmon, avocado and nuts, and are great for your diet.
• Proteins: Eat lean meats, eggs, nuts and other protein-packed foods for proper growth and development for your baby. Look for lean meats, dairy and eggs, and fish for your daily protein. Of course meats and fish are great sources of all the essential amino acids the body needs, but vegetarians get adequate protein without eating meat. So, nursing mothers who are also vegetarians just need to be careful about getting all the essential amino acids on a daily basis. Recent studies show that it is not necessary to get them all in one dish as long as you get them throughout the day. Because fish can be a major dietary source of toxic exposure, it's important to understand which types of fish have the lowest contaminant level and are therefore safest to eat. Not all fish are created equal. For instance, Atlantic farmed salmon has high levels of mercury and PCBs (a class of banned flame retardant chemicals), while wild-caught Alaskan salmon has low levels of mercury. And according to the USDA, Breastfeeding women should opt for canned light tuna over Albacore (white) tuna, which contains more mercury.
• Calcium: Milk, cheese and yogurt are good sources for the calcium a baby needs, just be mindful not to have too much.
• Fruits and veggies: Carrots, sweet potatoes, melons, tomatoes and other fruits and veggies provide essential vitamins and nutrients.
• Water: Make sure you're getting plenty of water. Light-colored urine is a sign that you are well-hydrated. You must get adequate liquids to produce milk, and pure water is the absolute best way to get your liquids. If you're not sure what's in your tap water, consider having it tested for heavy metals and if necessary, using a water filter to screen out contaminants.  Weak green tea, 100 percent fruit juice, milk and even soup provide liquids. Aim for ten, eight-ounce servings per day.
• Vitamins: Moms can continue taking prenatal vitamins for the first month of breastfeeding. Then, they can switch back to their regular multivitamin.
  

 

Foods to Avoid when Breastfeeding

Most foods are safe to eat while breastfeeding, Mom only needs to start looking at her diet for culprit foods after she has considered other reasons why baby might be cranky.While many women are very conscious of what they eat during their pregnancy, some of them forget that there are also several dietary guidelines that they need to follow while breastfeeding as well. Read this article to learn more about what foods to avoid (and which ones to choose instead) while breastfeeding your baby.

Breastfeeding Basics
Breastfeeding is widely recommended because of its many health benefits. In fact, breastfed babies have a lower risk of developing illnesses like stomach viruses and ear infections. Children who are breastfed are also less likely to develop allergies or become obese, and it also appears to have a positive impact on a child's intelligence. Moms can benefit too - those who breastfeed reduce their risk of breast and ovarian cancer and have a lower risk of postpartum depression.

Foods to Avoid
There are certain foods that should be avoided by women who are breastfeeding, including:

• Spicy foods: Spices like curry and cinnamon, and foods like onions, chili and peppers may upset an infant's stomach, so eat them in limited amounts. Watch for abdominal pain, diarrhea or vomiting, which may indicate that the baby's sensitive digestive system can't handle these foods.
• Citrus fruits: Like spicy foods, some citrus fruits may be rough on a baby's tummy. The acidity and the high vitamin C content in pineapple, oranges, lemons and other citrus fruits could give the baby an upset stomach or even a rash. Limit your intake depending on your baby's reaction to these foods.
• Some vegetables: Moms need to have veggies in their diet, but certain ones should be eaten only in small quantities because they may give the baby gas. These vegetables include cabbage, cauliflower, cucumbers and broccoli. Beans fall under this category as well.
• Dairy: Some babies can develop colic if you are eating too much dairy products. Avoid consuming large amounts of dairy and watch to see how your baby responds to different products.
• Mercury-containing fish: Avoid king mackerel, swordfish, tilefish and shark. These contain high levels of mercury that could be harmful to the baby. Solid white and albacore tuna contain moderate levels of mercury, so limit your intake of those types of fish.
• Caffeine: Caffeine should be limited to small amounts so as to not disturb the baby's sleep patterns. Caffeine could also cause symptoms like nervousness and irritability for the baby.
• Alcohol: If a mother wants to have a drink, she should limit her intake and allow enough time for the alcohol to get out of their system before breastfeeding. It typically takes about two hours for the body to process an average, alcoholic beverage.
• Chocolate: Chocolate contains caffeine and may make a baby gassy, so moms should limit their intake of this food.
• Peanuts: Some studies suggest that a baby who breastfeeds from a mother who eats peanuts may develop a peanut allergy. While there is no conclusive evidence proving this fact, moms should proceed with caution.
• Saturated fats and trans-fats: Foods that contain high levels of these unhealthy fats aren't good for your baby. Saturated and trans-fats can reduce the production of omega 3s, which are critical for proper infant growth and development.
• esticides: Obviously this isn't a food, but many varieties of produce could have pesticides or insecticides on them, so wash them thoroughly or peel them before eating. You can also opt for organic produce instead.

Signs that your Breastfed Baby is Allergic to something in your diet

* Extra fussiness.

* Constipation or diarrhea.

* Abdominal bloating and gas.

* Excessive spitting up.

* Colic symptoms.

* Diaper rash.

* Runny nose.

* Eczema. (generic term for inflammatory conditions of the skin; particularly with vesiculation, blistering beneath the skin, in the acute stages)

 

 

Foods for New Moms

As a new mom, one of the best things you can do for yourself and your baby is to eat a healthy diet.Even though you may be in a hurry to lose those pregnancy pounds, regularly eating foods that boost energy for new moms will give you the stamina you need to be the best mom you can be. That's because eating nutrient-rich foods at regular intervals throughout the day can maximize the little energy you probably have as a new mom.

And for nursing moms, it's important to know that the quality of your breast milk stays pretty much the same no matter what you choose to eat. That's because if you aren't getting the needed nutrients from your diet, your body will provide them from your own stores. But for your own well-being, it's best to make sure you're obtaining the nutrients your baby needs by incorporating a variety of healthy breastfeeding foods in your nursing mom food plan.

1. Salmon

There's no such thing as a perfect food. But salmon is pretty close when it comes to a nutritional powerhouse for new moms. One of the best breastfeeding foods out there, salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets.

The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression.

One caution: FDA guidelines say breastfeeding women should limit consumption of fish lower in mercury to 12 ounces per week because of potential exposure to mercury. Salmon is considered to have a low mercury content when compared to other types of fish, such as shark, swordfish, king mackerel, or tilefish.

2. Low-Fat Dairy Products

Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you're breastfeeding, your milk is loaded with calcium to help your baby's bones develop, so it's important for you to eat enough calcium to meet your own needs. One way to do that is to include at least three cups of dairy each day as part of your diet.

3. Lean Beef

When you're looking for foods to boost your energy as a new mom, seek out iron-rich foods, like lean beef. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.

Also, when you're nursing, you need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both of these nutrients.

4. Legumes

Beans, especially dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. Not only are they rich in iron, they're a budget-friendly source of high quality, non-animal protein.

5. Blueberries

Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Antioxidant-rich blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals and will give you a healthy dose of carbohydrates to keep your energy levels high.

6. Brown Rice

If you're attempting to lose the baby weight, you might be tempted to drastically cut back on your carbohydrate consumption. But losing weight too quickly may cause you to produce less milk for the baby and leave you feeling lethargic and sluggish. It's better to incorporate healthy, whole-grain carbs like brown rice in your diet to keep your energy levels up. And foods like brown rice provide your body the calories it needs to produce the best quality milk for your baby.

7. Oranges

Portable and nutritious, oranges are a great food to boost energy for new moms. Because nursing moms need even more vitamin C than pregnant women, oranges and other citrus fruits are an excellent breastfeeding food, too. Can't find time to sit down to a snack? Sip on some orange juice as you go about your day -- you'll get the vitamin C benefit and can even opt for calcium-fortified varieties to get even more benefit from your beverage.

8. Eggs

Egg yolk is one of the few natural sources of vitamin D -- an essential nutrient to keep your bones strong and help your baby's bones grow. Beyond that, eggs are a versatile way to meet your daily protein needs. Try scrambling up a couple of eggs for breakfast, tossing a hard-boiled egg or two on your lunchtime salad, or having an omelet and salad for dinner. As part of your diet, you might even opt for DHA-fortified eggs to increase the level of this essential fatty acid in your milk.

9. Whole-Wheat Bread

Folic acid is crucial to your baby's development in the early stages of pregnancy. But its importance doesn't end there. Folic acid is an important nutrient in your breast milk that your baby needs for good health. And it's crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with this vital nutrient. They also give you a healthy dose of fiber and iron.

10. Leafy Greens

The list of benefits you get from eating leafy green vegetables such as spinach, Swiss chard, and broccoli goes on and on. They're filled with vitamin A, which your baby needs to get from your breast milk. They're a non-dairy source of dietary calcium. They've got vitamin C and iron. On top of that, green veggies are filled with heart-healthy antioxidants, they're low calorie, and they're tasty to boot.

11. Whole-Grain Cereal

After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Or, whip up a healthy hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.

12. Water

Dehydration is one of the biggest energy drains there is. And new moms who are breastfeeding are especially at risk. To keep your energy levels and milk production up, make sure you stay well hydrated. You can vary your options and meet some of your fluid requirements by drinking juice and milk, but be careful when it comes to caffeinated drinks like coffee or tea. Keep your intake to no more than 2-3 cups a day or switch to decaffeinated varieties. That's because caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.

 

How to eat after the delivery?

Giving birth is a major physical achievement for any woman so in the weeks and months after this event her body must rest and allow itself to recover. While some of the weight gained during pregnancy will help do just this, new mothers must ensure that they eat a balanced diet in order to take in all of the necessary nutrients to speed healing and health, not to mention provide the energy that will be sorely needed with a new baby in their home. Moreover as long as one breast feeds she needs to eat well. Eating well means you need lots of protein and iron in your diet. Breast feeding burns a lot of calories and if you are not eating well you may well rob your child off the necessary proteins, vitamins and minerals that it badly needs in this formative time. Moreover if the burnt calories of your body are not replaced, your body will surely suffer from the loss of energy and stamina necessary for keeping up with a growing child. If you neglect your diet after delivery, it will not only affect the child adversely. It will also affect your overall health and well-being and soon you may find yourself weak, fatigued and easily irritable. If you are not breast-feeding, even then, it is important to maintain good health and energy levels for you and your child whom you have to look after.

Hence it is of paramount importance that you plan your diet well after the delivery. The need of a balanced diet after  delivery can hardly be overemphasized. A balanced diet means you include food in your diet containing all the major vitamins, proteins and carbohydrates. A breast-feeding mother should make it sure to eat a variety of cereals and milk products.

1. Everyday meal :  What to eat
Khichri, Pulao,  Paratha and Chapati are the items made from wheat and rice. They may be taken alternately as they will supply your need for carbohydrates. Black grapes, ripe mango, banana, cashew nuts and dates are important among fruits and nuts. The breast feeding mothers should eat lots of fresh fruits and vegetables, avoid caffeine and sugar. After the delivery it is wise to eat the food cooked with cumin (jeera) and pepper.

An well-planned diet can help the new mothers get better nutrition both for themselves and their babies as well. They should resist the wish to cut calories from their diet in an effort to get back in shape. Since the babies get nutrition from the food you eat, you should be very careful about the food you eat after delivery. A new mother's diet would ideally include high diet proteins like meat, fish and eggs, at least four to five fruits and vegetables, milk, cheese and yoghurts and at least eight to nine glasses of water per day. In addition to this the new mothers are advised to take snacks often. You may have apples, oranges, bananas or a bowl of mixed fruits at the time of breakfast. You should include soybean and banana in your diet and avoid fatty foods.

2. Foods to be avoided
Those who suffer from constipation, gas or bloating must avoid peas and other `heavy to digest' cereals. They must take green gram as it is easy to digest and gives protein.
Butter, clarified butter, milk, honey, fennel seeds and sweets made from jaggery rather than white sugar are prescribed to be taken in small quantity.

A nursing mother should not overindulge in fried snacks and fizzy drinks. She should also avoid overly spicy foods. One should avoid chillies altogether.

After the delivery, one should eat warm foods and avoid the ones that are considered cool. The foods that are cool for the body such as cucumbers, cabbages, and pineapples are said to cause rheumatism and arthritis in a mother's body.

One should avoid items such as sandwich, bakery bread, bun, dhokla, pizza, halwa, pancake, khaman, steamed rice cake, curd, tomato and tamarind. These food items usually cause acidity or bloating. So, one should normally try to avoid such items. Nevertheless, if such problems do not exist they can be taken in small quantity. One should not eat left over, frozen & deep-frozen food. The breast feeding mothers should avoid cold drinks, mutton, cocoa and other such products that contain caffeine. They are not good for the health of the child. A new mother also should refrain from smoking tobacco and taking betel nut, pan-masala or alcohol. Tea, coffee and ice-creams can be taken in small quantity.

If  the nursing mother takes a healthy & balanced diet her child will become healthy.
There was a genuine reason why our mothers and grandmothers suggested that one should take certain food after delivery. When a new mother breastfeeds her baby she needs to avoid foods that are likely to cause gas. It can be passed on to the baby and adversely affect it. 
A nursing mother should avoid aerated drinks and canned juices and all types of canned food, if possible. The canned foods contain sodium and preservatives which is neither good for the mother, nor for the new-born baby. A new mother should stay away from "windy" foods such as onions and jackfruit as they may cause colic in your baby.

3. General Nutrition
In this day and age, when a new celebrity fad diet seems to take hold every few minutes, many people have already become confused about proper nutrition. New mothers in particular must eat foods that provide them with the vitamins and minerals that they need to stay healthy and active. General nutrition guidelines that everyone should be following include:

• At least five servings of breads, cereals and potatoes per day.
• Five servings of fruits and vegetables.
• Two servings of meat, fish or alternatives.
• Two servings of milk and dairy.
• A small serving of fatty or sugary foods per day.

4. Nutrition for Breastfeeding Mothers
As a nursing mother you will be passing your nutrition on to your baby, so it is important to remember that everything you ingest could have an effect on your child. Many nursing mothers try to avoid spicy foods as they may upset a baby's delicate system, but from a medical standpoint that are almost no specific dietary restrictions except to stay away from alcohol. However, if you notice your baby becomes irritated after you eat a specific food or meal then try to avoid it for your baby's sake.

Nursing mothers should be sure to eat a varied and well-planned diet, and they should refrain from counting calories or actively dieting while breastfeeding. Most nursing mothers will find themselves hungry often, and not only is this normal but it means that they should be eating often as well. Nursing mothers should try to eat:

• A diet high in protein (meat, fish, eggs and/or legumes).
• Four to five fruits and vegetables per day, and more if they are so inclined.
• A minimum of two servings of dairy per day (milk, cheese, etc.), or a calcium supplement if this is impossible (speak with your doctor before taking any supplements).
• At least 8 glasses of water per day, and preferably one glass every time you nurse.

5. Foods traditionally advised by the elders
Ghee gives strength; it is high in calcium content and it goes well with a lot of indian food preparations. That is why our elders stressed on the importance of taking ghee after delivery. Nevertheless, one should take it in moderation and should not overdo it.  A breast feeding mother should try to eat several small meals a day instead of eating to the full. She should eat gourds such as lauki and tori to increase the supply of milk. A breast feeding mother should eat paan (betel leaves) after every meal. This would help in increasing the digestion.
Many times new mothers wonder how much or how often they should be eating after giving birth. After the delivery it is very normal for you to feel hungry often. It means that the body needs food as often as required.

After the delivery, the mother's diet should be such that it increases her strength and immunity.
Also, after delivery the new mother must focus on supplemental nutrients while maintaining a balanced and nutritious diet. Iron and calcium supplementation maybe taken if required. They must get a list of healthy Indian foods and meal planning tips from doctor to eat well after delivery.

 

why should I choose Breast Feeding

Breast feeding is good for baby,and it is also good for mother. When mothers follow nature's lead and breastfeed their babies, their own bodies benefit--so do their budgets!

 

There are many studies that have shown the advantages of breast feeding, not only for the baby, but also for the mother. There is no doubt that breast feeding carries many advantages. Many mothers find that they truly enjoy the process of breast feeding their babies, especially when they realize that their baby will be happier and healthier as a result of breast feeding!

 

1. Helps the infant fight infection and diseases like ear infections, meningitis, diarrhea and respiratory infections. It is a boon for the premature baby. It acts as a protective shield against allergies, asthma, and obesity.

 

2. Is easily assimilated by the infants and child's body due to the perfect combination of protein (whey and casein), lactose and fat.

 

3. Nutritional profile of breast milk in terms of calories, vitamins, and minerals is the BEST for the infant as it has the perfect proportion of them all. The same is not true for commercial mixtures as the complex bio-molecules present in breast milk cannot be copied in the lab and put in the mixture.

 

4. The uniqueness and precious nature of breast milk is enhanced by the fact that it is an asset given by nature and has no price. According to researchers, infants receiving breast milk exclusively for 4 or more months have 40% fewer episodes of ear infections. In a case study published in the April 1999 issue of the journal Pediatrics, researchers determined that infants who were never breastfed would incur additional medical costs of $331 to $475 per year.

 

5. Breastfeeding is also an antidote for finicky children as due to the increasing demands for energy on the mother she has an extra calorie of 500 kcals in the day. This implies that in order to compensate for this deficit she has to take a variety of foods. The end result is that the infant is exposed to so many food tastes through the mothers' milk that they develop a broad spectrum of taste preferences and so that is how children grow up to eat a variety of foods.

 

5. Breastfeeding is also an antidote for finicky children as due to the increasing demands for energy on the mother she has an extra calorie of 500 kcals in the day. This implies that in order to compensate for this deficit she has to take a variety of foods. The end result is that the infant is exposed to so many food tastes through the mothers' milk that they develop a broad spectrum of taste preferences and so that is how children grow up to eat a variety of foods.

 

6. The best bet for breast milk is the "just perfect" nature which suits the infant best. There is no need to worry about infection or temperature or freshness and the likes.

 

7. There are numerous health benefits both for the mother and the child if breastfeeding is resorted to. Studies have indicated that breastfed infants are less prone to childhood obesity than others. Additionally, breast-fed infants have a higher IQ than those that are not. Statistics reveal that children breastfed for a period of 6 months and alone, exclusively, possess a 5 to 10 points higher IQ than formula-fed infants. Talking in terms of the mother, the act of breastfeeding is especially beneficial as it helps to burn calories, which results in weight reduction. It is also known to help in the process of shrinking the uterus. Additionally, studies have indicated that nursing mothers who breastfeed have lower risk of premenopausal breast cancer, decreased risk of uterine and ovarian cancer.

 

8. The other aspect is psychological security. Breast-fed infants are closer to their mothers and feel secure with them more than others. There is a special feeling of bonding between them.

 

9. Reduces the risk of breast cancer. Women who breastfeed reduce their risk of developing breast cancer by as much as 25 percent. The reduction in cancer risk comes in proportion to the cumulative lifetime duration of breastfeeding. That is, the more months or years a mother breastfeeds, the lower her risk of breast cancer.

10. Reduces the risk of uterine and ovarian cancer. One of the reasons for the cancer-fighting effects of breastfeeding is that estrogen levels are lower during lactation. It is thought that the less estrogen available to stimulate the lining of the uterus and perhaps breast tissue also, the less the risk of these tissues becoming cancerous.

11. Lessens osteoporosis. Non-breastfeeding women have a four times greater chance of developing osteoporosis than breastfeeding women and are more likely to suffer from hip fractures in the post-menopausal years.

12. Benefits child spacing. Since breastfeeding delays ovulation, the longer a mother breastfeeds the more she is able to practice natural childspacing, if she desires. How long a woman remains infertile depends on her baby's nursing pattern and her own individual baby.

13. Promotes emotional health. Not only is breastfeeding good for mother's body, it's good for her mind. Studies show that breastfeeding mothers show less postpartum anxiety and depression than do formula-feeding mothers.

14. Promotes postpartum weight loss. Breastfeeding mothers showed significantly larger reductions in hip circumference and more fat loss by one month postpartum when compared with formula-feeding moms. Breastfeeding mothers tend to have an earlier return to their pre-pregnant weight.

Costs less to breastfeed. It costs around $1,200 a year to formula-feed your baby. Even taking into consideration the slight increase in food costs to a breastfeeding mother, the American Academy of Pediatrics estimates that a breastfeeding mother will save around $400 during the first year of breastfeeding.

 

 

 

What are the benefits of breastfeeding?

FOR BABY

There's no doubt breast milk is the ideal food for baby. It contains the ideal mix of enzymes and antibodies, making breastfed babies less likely to have diarrhea, ear infections, respiratory illness, allergies, stomach bugs, and colds. Plus, nursing decreases future risk of obesity, diabetes, inflammatory bowel disease, childhood leukemia, and other forms of cancer. Breastfed babies may also lower baby's risk of dying from SIDS, and it's even been linked to higher IQs.

 

1. Due to the anti-infective properties of breastmilk, breastfed babies tend to have less incidence of or less pronounced symptoms of ear infections, respiratory illness, allergies, diarrhea, and vomiting.
2. Due to the digestibility of breastmilk, breastfed babies are rarely constipated.

3. The stools of breastfed babies are mild-smelling.

4. SIDS (Sudden Infant Death Syndrome) is less common in breastfed babies.

5. Breastmilk is constantly changing in its composition to meet the changing needs of the baby. It has the exact combination of protein, fats, vitamins, minerals, enzymes, and sugars needed for the human infant at various stages of his growth.

6. Breastfed babies are constantly exposed to a variety of tastes through their mother's milk.
7. Breastfed children are at less risk for chrohn's disease and juvenile diabetes.

8. Children who were breastfed are less likely to need orthodontic work such as braces due to the unique sucking action required with breastfeeding. They also seem to have better overall dental health than formula-fed children. Children who were breastfed need speech therapy less often than those who were bottle-fed.

9. IQ levels are an average of 8 points higher in children who were breastfed.

10. Adult daughters who were breastfed are at less risk for breast cancer.

11. Adults who were breastfed have a lower risk for high cholesterol and asthma.

12. The bond between mother and child seems to be enhanced with breastfeeding.

 

FOR MOTHER

There are perks for you too. For one, it won't cost you a penny. Plus, it requires no preparation, is always on hand wherever you go, and it comes out at the perfect temperature. Even better, it can help you drop your pregnancy pounds faster; help you heal more quickly down below; lower your stress levels; and it has been linked to decreased breast cancer, uterine cancer, and osteoporosis rates. And, of course, breastfeeding creates a natural, beautiful time for mama/baby bonding.

1. Nursing immediately following delivery causes the uterus to contract lessening the risk of postpartum hemorrhage.
2. The uterus of a breastfeeding mother shrinks to its pre-pregnancy size more quickly.

3. Calories are burned while breastfeeding. It takes approximately 20 calories to produce an ounce of milk.

4. Women who nurse their babies for at least 6 months lessen their chances of pre-menopausal breast cancer.

5. Osteoporosis and cervical cancer are less common in women who breastfed.

6. The return of fertility is delayed with breastfeeding.

7. Breastfeeding is more economical than formula feeding. The cost of formula for 12 months is approximately $1000 - $1200.

8. Breastmilk is always available, clean, and the right temperature.

9. Many mothers feel a special satisfaction in knowing that they alone are meeting the nutritional needs of their babies.

Some methods to know your ovulation cycle

- Ovulation test:

 the previous method of subtracting days is efficient when we are dealing with regular cycles, not in the case of irregular cycles, because it's harder to know how many days should we deduct if we don't know the date of our next menstrual period for sure. In these cases ovulation tests are more safe and convenient; they measure the luteinizing hormone in urine. You can buy them in pharmacies and they are really easy to use.

- Basal temperature:

 This method is really simple, normal temperature is from 97.7º F to 98.06º F before ovulation, we must take our basal temperature every morning, since the last day of our period, and if we notice that our temperature has increased 32.9º F, it means that ovulation has occurred the day before.

Temperature has to be taken always at the same time, before we get up and with the same thermometer. It is best to write each day's temperature and for a few months, to know better our period and fertile cycle. There are special thermometers to measure the basal temperature and you can get them at any pharmacy. These thermometers have a more accurate reading because they have the degrees engraved.

- Vaginal discharge:

during our period, if we pay attention, we've noticed that our vaginal discharge changes, mainly in amount and consistency. During the days that we don't ovulate and we are not fertile, this discharge is almost imperceptible or there isn't a discharge. When we have some discharge, it has a viscous and dense consistency, and as we get closer to our ovulation, the discharge turns clearer, less viscous, until it almost looks liquid. In this moment we are ovulating. This type of discharge helps the sperm to reach the ovule in order to be fertilized. As days go by, it will become sticky, this means that our fertile cycle has finished.
 
We can use all these methods individually or at the same time, one independently for the other; because all of them will indicate us the moment of ovulation and using all of them at once won't affect the same.

How to Calculate Expected Date of Delivery for Pregnancy

On an average, expected date of delivery is calculated by adding 280 days to the first day of the last menstural period for a cycle duration of 28 days. This is 10 lunar months. A lunar months is 28 days. It is also 40 weeks. Because the number of days in a standard Christian calender varies from 28 to 31, only an approximate value of 9 months and 7 days is given. Assuming 30-day months, then it would be 9 months and 10 days.

 

How to Calculate Ovulation

Finding out the regular schedule of your menstrual cycle will help if you are trying to have a baby. Once you know the regular number of days between periods, you can figure out your ovulation cycle. The ovulation period is when conception is most likely, and this is the best time to try for a baby; this occurs near the halfway point of your menstrual cycle. From there, you can figure out the projected due date should you get pregnant during that ovulation time.

To know the fertile days is ideal for women that want to get pregnant, because in those days you must have sexual relations, its better if you do it 2 or 3 days before ovulating and until 1 day after ovulating. It must be done this way because it has been proven that the sperm can live around 72 hours inside the uterus and the ovules only 24 hours. Now, every woman's dilemma is how to calculate the ovulating period. Usually, in general terms, to calculate that period we just have to subtract 15 days to the next date of our menstrual period. For example, if our next menstrual period will be the 25, the fertile days will be the ones from the 8 to 12 approximately. This example can be applied to regular menstrual cycles of 28 days.

By the contrary, if the cycles are short and last from 23 to 25 days, you will have to subtract 10 to 13 days to the next menstrual period. And in the case of long menstrual cycles, from 30 to 35 days, you will have to subtract 17 to 20 days to the next menstrual period.

For women who have a 28 to 32 day menstrual cycle, ovulation can take place between days 11 through 21. Remember this is just an average of days that ovulation could take place—every woman's cycle is different.

Instructions
1
Count and track the number of days in your menstrual cycle. Mark down the days on a calendar from the first day of your menstrual period -- the first day that menstrual bleeding occurs -- to the day before the next period begins.

2
Divide the number of days in the menstrual cycle by half. If the menstrual cycle is 28 days, this number (14) is the last day of your three-day ovulation period.

3
Subtract two days from the divided number if your cycle is fewer than 28 days to get the ovulation end date; round up if the cycle is longer. For cycles shorter than 26 days or longer than 30, add/subtract three days instead of two.

4
Count off the weeks from the last date of the ovulation period using your calendar. Mark down the date 38 weeks after the ovulation date to get the estimated due date should conception occur in the aforementioned period.

5
Count 10 weeks from the ovulation end date -- the most likely day of conception -- to get the end of what would be your first trimester. Count 26 weeks for the end of the second trimester.

 

Know about Your Baby's Eyes

Even in the womb babies can tell the difference between light and dark. And at birth, they see shapes by following the lines where light and dark meet. Yet, they are several weeks old before they can see their first primary color – red.

In their first weeks and months, babies learn to use their eyes – actually their eyes "learn" how to see. While each eye has the physical structure it needs to begin to see normally, the two eyes haven't learned to work together yet – and this "binocular vision" develops quickly throughout the first few weeks and months of life.

 

Can I Stimulate My Baby's Eye Development?
In this critical first year, your baby's brain and eyes begin to coordinate images and remember what they've seen. As a parent, you can participate in your newborn's eye development and health as a normal part of your time with your baby. Proper stimulation can increase curiosity, attention span, memory, and nervous system development. So be sure to give your baby plenty of interesting things to see.

The First Three Months of Eye Development
Newborns can only focus about eight to 12 inches from their face, and they see only black, white and gray. As early as the first week, your baby begins to respond to movement and begins to focus on your face. Soon your baby will smile when you come close. This is an important sign that your baby sees and recognizes you – a joyful moment for any parent.

Over the next ten to 12 weeks, you will notice your baby following moving objects and recognizing things, especially toys and mobiles with bold, geometric patterns. As their color vision begins to develop, babies will see red first – they will see the full spectrum of colors by the time they reach three months of age.

When Do Babies Begin To See Clearly?
Depth perception and eye-hand coordination begin to develop when infants reach four months. From four to six months, your baby begins to reach out and touch an object – something that previously only happened by chance.

By six months, your child's vision can already be as good as 20/20, which is what we commonly think of as "normal." You'll see how eyesight becomes a crucial element in your baby's ability to coordinate full-body movements such as standing and walking.

When Does a Baby's Hand Eye Coordination Develop?
From 8 to 12 months, the connection between eyes, movement, and memory is strong as your baby approaches his or her first birthday. In the past year you've probably noticed tremendous improvements in your baby's attempts to roll a ball, pick up small toys and objects, and feed themselves foods like cereal or sliced fruit.

Activities that encourage hand-eye coordination, like playing with stacking boxes and rings, blocks or snap-together toys, will help strengthen your baby's ability to see an object, touch it, and remember things about it.

Your Baby's Eye Health
The best way to help keep your baby's eyes healthy is through regular professional eye examinations. So have your baby's eyes examined – by your pediatrician or a licensed eye doctor – shortly after birth.

Are There Really Eye Benefits From Nursing?
According to a study published in the February issue of American Journal of Clinical Nutrition, "babies who are breast-fed have significantly better vision as young children than babies fed from formula." Because scientists have previously hypothesized that the chemical known as docosahexaenoic acid (DHA) – found in higher concentrations in breast milk than in formula – enhances the vision of developing children, the researchers randomly added DHA to the formulas of some of the non-breast-fed children.

 

 

Best and healthy foods for baby and mom

If you are pregnant, you want to take every step you can toward delivering a healthy, happy baby. That means keeping yourself healthy and eating the right foods. You will find several foods on the grocery aisles that are excellent for the expecting mother; many that you have probably never thought to try before now. You have probably never tried these foods because you did not know they were so good for you and your baby.

You will not hear most obstetricians recommending sesame seed to their patients, nor will you find a good old spelt snack recipe in your average pregnancy book. A number of inexpensive foods are available all year long, and they are easy to prepare so there is no extra time on your feet in the kitchen.

(1 )Frozen blueberries

Most of the nutrition content of blueberries is retained when they are frozen. Be sure to eat wild blueberries to get double the amount of antioxidants that you would get from blueberries that are grown conventionally. Try blending a few blueberries with some plain yogurt and top with chopped almonds for a great treat.

(2)Kidney beans

Kidney beans are great to eat all of the time, but especially if you are pregnant. They are packed full of antioxidants, fiber iron and protein. When a woman becomes pregnant, her blood volume expands, causing a need for additional iron so the body can efficiently produce more hemoglobin. Additionally, research indicates that iron is essential to the cognitive development of your baby. Mix them in with your soup or even in your salad.

(3)Plain yogurt

One serving of plain yogurt can provide a quarter of your daily requirements for calcium, protein and many other minerals and vitamins. Buy the brands that are labeled as "live cultures" because they contain the healthy bacteria that expectant mothers need for smooth digestion. Stay away from the fruit flavored yogurts because they are packed with sugar. Add fresh fruit or honey at home to your plain yogurt for a sweet treat.

(4)Sardines

Sardines are rich in healthy Omega-3s, which are essential for the development of your baby's eyes and brain. Sardines are low in mercury, so they are safer than the large ocean fish. Buy the sardines that are packed in their original oil or in olive oil. Try them on a cracker with a little Dijon mustard or add them to your salad for great flavor.

(5)Sesame seeds

Many people do not realize that sesame seeds are loaded with calcium that you baby needs for proper bone development. Sprinkle a few in your salad; add them to plain yogurt or over stir-fry. You can also use a sesame seed paste known as tahini in the foods that you prepare.

(6)Spelt

Similar to wheat, but tougher on the outside, spelt is full of nutrients. Spelt also digests easier than wheat. Constipation is a common problem for most pregnant women. Spelt is high in fiber and will have a positive effect. Cook and mix with steamed vegetables, or make some bread out of spelt flour.

(7)Swiss chard

This is a leafy green vegetable that is full of beta-carotene, which your baby needs for proper tissue and cell development. In addition, it is also a great source of Vitamin C, which is essential for your baby's teeth and bones as well as connective tissue. Even better, it is full of iron. Chop it up finely and sauté it in olive oil and sprinkle on a few toasted sesame seeds. You can also try adding it to your vegetable minestrone soup.

(8)Wheat bran

Research indicates that wheat bran is helpful with the management of gestational diabetes, as well as additional fiber to ease constipation. Try some bran muffins to curb your cravings.

(9)Barley beans

Barely beans are a great source of folic acid, which helps prevent

 

There are lots of healthy, baby-friendly foods out there, but some stand out from the pack. These ten culinary superheroes are loaded with essential nutrients, reasonably priced, easy to prepare, and delicious.

What's more, now's the perfect time to introduce them. While the very word "nutritious" can start a food strike among older kids, babies' opinions, and palates, are still relatively open. Many parents are surprised to discover that their babies really enjoy these foods, either from the very first bite or after a few exposures.

Here are ten of our absolute favorites. After introducing any new food, wait three days before moving on to the next new food to identify any possible allergic reaction. If your baby's still a beginner at eating solids, grind or puree the food as needed. (Find out more about preparing homemade baby food.)

(1)Squash
Squash is an excellent source of vitamins A and C, is naturally sweet, and has a pleasing, creamy texture.
Serving idea: Sprinkle parmesan cheese and a little chili seasoning on half a squash, roast it, and scoop out a serving for your baby, suggests pediatrician Susanna Block, owner of World Baby Foods, an ethnic baby food line. "Cooked squash with a little cilantro, mild chiles, and garbanzo beans are another great combination," she says.

(2)Lentils
Crammed with protein and fiber, lentils pack a powerful nutritional punch. They're also one of the cheapest healthy foods you can buy.
Serving idea: Combine cooked lentils with mixed vegetables, rice, and seasonings of your choice. "Try basil and oregano," suggests dietitian Karin Hosenfeld of North Dallas Nutrition. "Or toss in a bay leaf, which works really well with lentils." (Remove the bay leaf before serving.)

(3)Dark green leafy vegetables
Leafy greens boast high amounts of iron and folate. While spinach is perhaps the best known of this group, there are many other varieties, including kale, chard, and collard greens.
Serving idea: Steam and puree a batch of greens, then mix with iron-fortified cereal to give your baby a double dose of iron. Experiment with the proportions to see what your baby likes; Hosenfeld suggests starting with two parts veggie to one part cereal.

(4)Broccoli
Brimming with folate, fiber, and calcium, broccoli is also known for its cancer-fighting properties, says dietitian Kate Geagan, author of Go Green, Get Lean. And thanks to its sulfur compounds, it has a unique flavor that can help expand your baby's tastes.
Serving idea: Steam pieces until soft, then chill. "Steaming takes the bite out of broccoli," says Hosenfeld. "And chilled broccoli is sometimes better accepted by babies. It can also be soothing during teething."

(5)Blueberries
The deep, brilliant blue of these berries comes from flavonoids called anthocyanins, which are good for your baby's eyes, brain, and even urinary tract, says Stephen Gass, co-author of Mix and Mash: Adventures in the Kitchen for Baby and You.
Serving Idea: Gass suggests this easy blueberry soup: Combine 1 cup of blueberries with one-quarter cup of water in a bowl, microwave for one minute, and let cool. Then swirl some plain yogurt on top. neural tube defects such as spinal bifida, cleft lip and many other congenital malformations.
 
(6)Muesli
 
Muesli is a good way to add more iron to your diet to help the body produce enough blood to properly supply the placenta.
 
Make room for these foods in your regular diet and both you and your baby will benefit greatly.

How to maintain good eye health with food

1. C, E, and Zinc

A decade ago, the Age-Related Eye Disease Study reported that people given vitamin E, vitamin C, beta carotene, and zinc in supplements were less likely to develop advanced age-related macular degeneration, or AMD. The combination was most effective at slowing the progression from intermediate to advanced AMD, which is one of the leading causes of age-related blindness. Because of those findings, many people diagnosed with early signs of AMD today are routinely prescribed a pill that combines these nutrients.

 

2. Lutein and Zeaxanthin

Two other nutrients -- lutein and zeaxanthin -- are also linked to lower risk of macular degeneration and cataracts. A 2008 Tufts University study of 1,802 women 50 to 79 years old found that those who consumed the most lutein and zeaxanthin in their diets were 23% less likely to develop cataracts than those who consumed the least. Rich sources of these two compounds include kale, spinach, turnip greens, romaine lettuce, broccoli, and Brussels sprouts.

 

3. Omega-3 Fatty Acid

The newest nutrient linked to better vision with age is omega-3 fatty acid, which is found predominantly in fish oil. In a study of 2,520 people, researchers at Johns Hopkins University reported in 2010 that people who consumed fish high in omega-3s fatty acids often were significantly less likely to have advanced age-related macular degeneration.  Omega-3s may also protect against cataracts, according to 2010 findings by researchers at the Clinical University of Navarra in Spain.

 

Researchers don't understand exactly why omega-3s may protect against eye diseases. One guess is that these healthy oils may reduce inflammation and thereby protect against cell damage.

 

4. Pills vs. Food

Although  supplements are routinely prescribed to people with early signs of macular degeneration, there's little agreement on whether supplements will help otherwise healthy people preserve their vision. "Most of the evidence to date is very mixed," Allen Taylor, a leading researcher at the Laboratory for Nutrition and Vision Research at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, tells WebMD. In one recent study, for example, a multivitamin seemed to protect against some forms of cataracts but actually raise the risk of other forms.

 

"By far the best way to protect your vision from age-related diseases is by eating a healthy diet," says Kathleen Zelman, RD, director of nutrition for WebMD.

 

Recent findings help make the case for healthy food choices. A 2010 study by French scientists, for instance, found eating more vegetables -- including cabbage, broccoli, pepper, corn, or spinach -- improved the condition of the retina in people with age-related macular degeneration.

 

5. Herbal Medicine

Herbal medicine has been existing for centuries on every continent. I found out that there are a few types of berries that are very powerful in restoring microcirculation of blood in the eyes and the whole body, hence, they could be used to prevent and treat many eye problems.

 

The first of them is called Chinese Schizandra Berry (Magnolia Vine) that grows in East Asia and Mongolia. It is mentioned in early medical texts of China as one of the "superior herbs". Schizandra is capable of promoting mental function and benefiting some aspects of learning and memory, may also boost mood and is ideal for lack of energy and for nervous exhaustion from stress. It is called "adaptogenic herb" - whether you are too anxious and stressed or too tired and fatigued this herb will return you from any extreme to the balanced state. Schizandra has traditionally been taken to beautify the skin, strengthen blood vessels, and promote mental function. In Russia Schizandra is considered eye food and is a registered medicine for vision difficulties. You can either just chew a pinch of dried berries (just don't eat the seeds, they don't taste good) or add 12-15 berries to your tea whenever you drink it.

 
Another berry that is used in herbal medicine to fight eye problems is called Bilberry (Vaccinum myrtillus). Bilberry is famous for the night vision improvement. Dried leaves of bilberry make exceptionally tasteful tea that is also good for the eye blood vessels. Rich in antioxidants and vitamins bilberry is the ultimate "eye food". As a purple fruit, bilberry contains high levels of anthocyanidin - water-soluble pigment which has been linked in several studies to lowered risk for many diseases, such as heart and cardiovascular system, eyesight, diabetes, atherosclerosis and cancer. The suggested daily dosage of bilberry is either ¼ of glass of freshly squeezed bilberry juice or 1 teaspoon of grinded berries mixed up with ½ glass of water. To learn more about bilberry go to Biberry - benefits and medical uses.

 
People that suffer from myopia should take hawthorn with a raw honey and eat it like jam. Use either fresh or dried leaves of hawthorn to make tea.

 
6. Eye Vitamins
We are what we eat – there is nothing new about it. Scientific research and experience of generations showed that eyes need vitamins A, B, C and E to be included in our everyday diet.

 

Don't be afraid to experiment in the kitchen, just try to mix up some vegetables and fruits together and you will definitely come up with some new art of vitamin rich salads!

Here is the list of raw food recipes (including my own).

 

Carrot juice is extremely helpful, especially if you add 1 table spoon of freshly squeezed parsley juice. Never overdose intake of parsley juice. One table spoon is a maximum. But you may safely add large quantities of parsley into salads thoughtout the day.

 

A very good refreshment for the eyes (and for the whole body) is beet juice. You may even mix up all three of them – half a glass of carrot and beet juice and 1 table spoon of parsley juice.

 

Best foods for your and your baby's eyes

More than 13 million people in the U.S. suffer from macular degeneration, and about half of all Americans over the age of 80 have cataracts. From a nutritional standpoint, a large-scale research project conducted by the National Eye Institute has shown that there are several nutrients that help protect our eyes. The most important foods for preventing macular degeneration are ones that are rich in the antioxidants beta carotene, vitamin C, vitamin E, lutein and zeaxanthin ...  plus zinc and omega-3 fats.

The same healthy diet that's good for your heart and arteries can help preserve your eyes and vision.

That's not surprising. "Vision depends on tiny capillaries that supply the retina and other parts of the eye with nutrients and oxygen," says Monique Roy, MD, a professor at the New Jersey Medical School's Institute of Ophthalmology and Visual Science. "Keeping those arteries healthy is essential."

As part of an overall healthy diet, several key nutrients appear to be particularly important to preserving sight as we get older.

1. Carrots
Mom was right! Carrots are loaded with beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts.
Carrots can easily be added into salads and soups, and are always a great side veggie with lunch or dinner. You can also dip them in just about anything — salsa, hummus, guacamole, peanut butter and low-cal dressings.

2.  Bell peppers, broccoli and brussels sprouts
Three B's that provide a blast of vitamin C! Vitamin C is another key antioxidant shown specifically to protect the eyes.
Steam them, roast them, add to soups and omelets ... or, combine all three for apasta primavera (lightly tossed in olive oil and garlic).

3. Ostrich
A healthy and delicious lean substitute for any red or white meat, including beef, chicken, turkey, pork or lamb, in any of your favorite recipes. It absorbs your favorite seasonings and is loaded with protein, iron and zinc — one of the key ingredients for maintaining healthy eyes.
Zinc is found in the retina, and helps the functioning of enzymes responsible for eye health. In people with macular degeneration, levels of zinc in the retina can be very low, so eating zinc-rich foods is a logical first step for preventing and treating macular degeneration.
Look for ostrich in specialty stores or online.

4. Turkey
Turkey is also rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts). What's more, turkey is incredibly versatile and a terrific lean substitute for high-fat beef.
Turkey is a great sandwich stuffer, it's delicious in a salad, and you can easily use lean ground turkey for burgers, chili and tacos.

5. Sweet potatoes
Beta carotene to the rescue once again — thanks to the bright-orange flesh in these sweet, special spuds.
Sweet potatoes are a super side starch with dinner, and if baked with small amounts of oil, make scrumptious homemade fries. You can also prepare mashed sweet potatoes: Bake them, remove skins and mash with a bit of skim milk and reduced-fat margarine spread and season with a dash of salt and ground black pepper.

6. Spinach
Spinach provides four eye-protecting ingredients! It comes packaged with vitamin C, beta carotene and large amounts of lutein and zeaxanthin …a matched pair of antioxidants found in high concentrations in the tissue of the macula. Because they absorb 40 to 90 percent of blue light intensity, these nutrients act like sunscreen for your eyes. Studies have shown that eating foods rich in lutein and zeaxanthin can increase the pigment density in the macula — and greater pigment density means better retina protection, and a lower risk of macular degeneration.
Spinach is an obvious side vegetable with dinner. It is also a great base for any kind of salad, and it's scrumptious sautéed an in an omelet. Try my low-cal spinach artichoke dip (bonus: Use carrots and pepper sticks for dipping!). See recipe for spinach artichoke dip with crudite below.

7. Wild salmon and sardines
Omega-3 fats EVEN help your eyes!
Studies have shown that regularly eating foods rich in omega-3 fats can help protect tiny blood vessels buried within the eyes. Wild salmon and sardines are among your best sources — aim for two to three 4-ounce portions each week.

 

8. Nuts and Berries

Nuts and berries are among foods with the highest vitamin concentration. The high content of omega-3s helps maintain cholesterol at a low level and gives stability to cellular membranes. Also, berries contain flavonoids, natural antioxidants which help protecting the eyes. Zinc, contained in nuts, but also in eggs, sardines and shellfish, plays a key role in the release of vitamin A from the liver in order to be used by the eyes.

 

9. Eggs

Eggs are rich in cysteine, sulfur, lecithin, amino acids and lutein. These components, plus vitamin B2, which is also found in eggs, prevent the formation of cataract. Vitamins B are very important for proper cell function, and are involved in recycling antioxidants.

 

10. Garlic and Onion

 Garlic and onion are rich sources of sulfur, necessary for glutathione production, an important antioxidant for the eye, as well as for the entire organism.

 

Top 5 Chinese traditions and myths about confinement

Many mothers or mothers-to-be are often puzzled about the traditional confinement rules and taboos. Here we discuss the Top 5 Confinement Myths and provide further scientific reasonings and suggestions.

Confinement Myth #1 – To Bathe or Not to Bathe

New mothers are advised not to bathe or wash their hair for a month after childbirth to prevent catching a chill and suffer from rheumatism in later part of their lives. However, there is no scientific reasoning to this and it could also be due to the living conditions in ancient China whereby women had to fetch water from rivers to bathe.

Furthermore, in tropical country like Singapore, in order to observe good personal hygiene, bathing is necessary to prevent build up of germs and sweat or any infection. It is recommended to take warm baths and dry yourself quickly or take hot sponge bath to remain fresh and clean.

You wouldn't want to be sweaty and smelly when breastfeeding your baby. New mothers should also be encouraged to wash their hair only when they are more stable on their feet after giving birth.

 New mothers are recommended to have warm baths as cold water may bring on muscle cramps. Using herbs, ginger or lemongrass to rid of wind is not necessary.

In the old days, no bathing was advised as women had to fetch water from rivers or wells. Also, water had to be boiled to remove organisms that cause infection. In winter, the boiled water had to be put into the tub and it got cold quickly, causing the mother to get a chill. As there was no stitching or sutures available then for perineal tear, the risk of infection was high if the water in the tub was contaminated.

Confinement Myth#2 – Keeping Warm with Food and Alcohol

It is believed that alcohol promote blood circulation and warm the body. However, alcohol can be transmitted to the baby through breastfeeding and it is proven that drinking excessively during nursing may result in delay in development in the child.Contrary to the Chinese belief that alcohol increases blood circulation and warms the body, it is not a must after delivery. It does not help to boost your postpartum state and, if you are nursing, it can be transmitted through breast milk to your baby. Alcohol can appear quickly in the mother's fore milk and hind mils, as well as, reduce milk production as it inhibits oxytocine release.

Instead, have a healthy and balance diet to provide your body with the necessary nutrients. Recommend oatmeal, brown rice, wholemeal bread, plenty of fruits and vegetables, fish, nuts, and calcium-rich food. Gingers are also commonly used to get rid of 'wind' in the body as the stomach and bowels, which are compressed during pregnancy, are now expanded causing organs to swell up with air and fluid.

Believed to be weak and 'cold' after the delivery of her baby, the new mother should keep warm with 'heaty' foods and wear plenty of warm clothing. She is not allowed to go near fans or air-conditioning as she may catch a chill. In observing this tradition, both mother and baby suffer from the uncomfortable effects of bad ventilation, especially in the tropical heat of Singapore.

Confinement Myth #3 – Saying "NO" to Air Condition

Many believe that new mothers should not come in contact with direct wind and this is true as after childbirth, women tend to be weaker. To keep health and body in tip-top condition, new mothers should avoid receiving direct wind from fan or air-conditioner.

However, the room should be sufficiently ventilated with adequate lighting so as to feel comfortable. In fact, air conditionings are allowed but temperature should not be too low. It is recommended to keep temperature between 25oC – 27oC.

Confinement Myth #4 – Eight Glasses of Water Per Day, No?

It is believed that new mothers should not drink water during confinement as it may cause water retention in the body.

However, sufficient fluid is essential to replace the lost fluid produced during breastfeeding. It is usually recommended for new mothers to consume longan and red date tea but it may not be adequate.

Hence, do consume plenty of longan and red date tea but also not forgetting to have plain warm water at times as well.

Apart from knowing about the confinement myths, do not forget to spend quality bonding time with your newborn and enjoy your new stage of life – motherhood.

Confinement Myth #5 –Washing Hair

Despite the traditional Chinese ban on hair washing during confinement, new mothers are encouraged to wash their hair when they are more stable on their feet after delivery. The worry is that some women may get giddy spells when shampooing and slip. The tradition is that washing hair during confinement allows 'wind' to go into the heads and thus lead to headaches later on. This, again, has no scientific basis.

 

 

Myths About Confinement, scientific or not?

(1)"Now that my baby is born, I will lapse into depression."
It is true that most women experience a sad/depressed mood, beginning some days after the birth of the baby and continuing for varying lengths of time. These symptoms are termed the "baby or postnatal blues" and are believed to be associated with hormonal changes following the birth of a baby. Fortunately, this mood is of a relatively short-term duration (about two weeks) and most women recover from it.  Depression is diagnosed only when these symptoms persist in a small proportion of women. It may be accompanied by suicidal or infanticide intent. Prompt psychiatric attention is imperative in such instances.

(2)"I am not allowed to bathe or touch water for fear of 'wind' entering the body."
There is no basis to this at all. In fact, bathing regularly ensures good personal hygiene and comfort. It reduces the incidence of skin and wound infections. On a personal note, it certainly
ensures that people around you find you more bearable.

(3)"I must consume plenty of wines, sesame oils and traditional herbs to drive out the 'wind'. " "I can only wash my hair with water in which ginger has been boiled."

Again, there is no medical reasoning behind this recommendation. In moderation, there is no harm in consuming these substances. However, when taken in excessive amounts, they may affect you and your baby adversely. Furthermore, there are various substances present in the herbs that we are not fully aware of.

Alcohol and other organic substances might go into your breast milk, and when breastfeeding, these might be transferred to your baby. These substances may affect the liver and worsen jaundice of the newborn if it is already present.

(4)"I cannot drink plainwater at all during confinement."
Adequate fluid consumption is advised especially if the mother is breastfeeding. The kidneys will produce more urine in the next few weeks after the baby is born to remove the excess fluid that has accumulated during the course of the pregnancy.

(5)"I must not expose myself and my baby to any wind drafts or air-conditioning." "I must not leave myhouse for one month."
For personal comfort, there is definitely no harm in switching on the air-conditioner or fan, as long as it makes you and your baby comfortable. It may even help prevent heat rash from developing in our hot and humid climate.

(6)"I must eat liver and meats only."
The confinement period is a time when physical changes that occurred in the last nine months will revert to the original state. It is also a period when nutritional demands on you are high, owing to the recent blood loss from the delivery and the demands of breastfeeding.

The belief here is that the mother has been "cooled" by the delivery, and there is a need to eat "heating" foods such as meat. Many "confinement foods" have been devised to ensure that these nutritional demands and beliefs are met.

Whatever your beliefs are, it is important to have a well balanced diet rather than specific food types to replenish the body's stores. This is especially so during breastfeeding. If necessary, as in the case of vegetarians or vegans, iron or vitamin supplements may be taken to satisfy these nutritional demands.

(7)"I cannot pray before an altar or enter a place of worship.""I cannot mingle with the rest of my family members or enter the kitchen."
Many believe that the post partum discharge (lochia) is unclean and therefore, this practice prevents any spiritual contamination. Again, there is no scientific basis to it.

(8)"I have been told not to read or cry."
The traditional belief is that this causes eye problems later in life which has no scientific basis.

(9)"I heard that the Malay traditional practices are effective for regaining health."
There are six components to the traditional practices of postnatal care. These are:
1. Tuku — daily massage over the abdomen with a ball-like metal object
2. Mengurut badan — massaging by an experienced masseuse
3. Barut — tight wrap around the woman's waist
4. Salai — lying on a warmed wooden apparatus
5. Air akar kayu — tonic drinks made from medicinal plants
6. Pantang makan dan minum — to prohibit oneself from eating or drinking certain food items

The main idea of the above is that specific massaging/heat/selective dieting helps promote blood circulation and recovery; while the Barut helps regain the woman's figure. Dieting to the
Malays, like what the Chinese believe, ensures the avoidance of "cooling foods" and the intake of "heating foods".

Although these practices have never been proven scientifically, it is possible that certain benefits can be derived from them. However, all these should be done in moderation to prevent burns and injuries during these massages and therapies. After a Caesarean section, these practices have to be delayed for a month to prevent the disruption of a healing wound. As mentioned previously, it is still essential to have a well-balanced diet to ensure adequate nutrition during this recovery period.

(10)"Bathing should not be an issue."
This is prevalent in the Malay culture and is contrary to the Chinese practice. The water is warmed and herbs are added for a "heating effect". As mentioned before, this is good for personal hygiene and is encouraged.

(11)"I cannot have sex for 40 days."
This is against the religious teachings of certain cultures, e.g. theMalays.

From a medical perspective, it allows for the lochia to be overand the episiotomy wound to be completely healed and this may reduce the incidence of infections.

 

 

The Truth and Myth about Confinement

Confinement is a period for your body to recuperate and recover from childbirth. The idea of confinement is familiar to Asians but foreign to Westerners. In the past when infant and maternal mortality rates were high, it was a practice to keep both baby and mother indoors during the period of confinement. This was meant to protect them from ill health.

By now, you may have been exposed to some of the practices or ideas from your parents. You may or may not agree with them but many of these have originated from our Asian culture and hence, possess no scientific basis at all. They range from the prohibition of certain daily tasks to the restriction of certain foods — with the strong belief that these practices can provide the mother adequate rest and replenishment during this period.

In China, they need purge out the "wind" in the body after delivery, promote "blood
circulation", strengthen the joints and promote milk supply,and they need avoid "cooling" foods.

 
Traditionally, they usea lot of ginger, wines and sesame oils in their diet. Common dishes include pigs' trotters cooked with ginger and vinegar, fish soup, chicken cooked in sesame oil and a traditional tonic brewed from 10 herbs. Fish soup boiled with papaya is believed to be beneficial for milk production.

It is also recommended that plain water consumption be avoided during this period to reduce the risk of water retention. Instead, specially prepared drinks from a mixture of herbs and preserved dates are recommended.

The basis for such practices is to protect the new mother from future ill health, restore her strength and protect the family from ritual pollution.

The Chinese believe in staying indoors throughout the confinement period to avoid outdoor pollution. Strenuous physical activities are discouraged to prevent further "muscle weakening".

Some hire a confinement nanny to help with the housework and caring for the baby.

Other practices may include:
• Not washing the body or hair during the month; especially avoiding contact with cold water.
• Not going outside for the entire month (or at least avoid wind).
• Not eating raw or "cooling" foods or foods cooked the previous day.
• Eat chicken, especially chicken cooked in sesame oil; pork liver and kidney are also good; eat five or six meals daily and rinse the rice bowl with scalding water.
• Avoid all wind, fans and air-conditioning.
• Avoid walking or moving about; the ideal is to lie on the back in bed.
• Do not go into another person's home.
• Do not get sick.
• Do not read or cry.
• Do not have sex.
• Do not eat with family members.
• Do not burn incense or visit a temple or altar.

 

Part 2: How to have a natural childbirth

Natural Childbirth Tip : Give Birth Where You Will Feel Safest
The birth process is a complicated dance of hormones which make your body open up and let the baby out. Fear hormones can cause the process to stop/ stall or progress slower than it should. Every female animal instinctively knows to go somewhere dark and safe to give birth.

Cats hide in closets, dogs go under a stairwell. Where do human females go – to a hospital with neon lights and strangers? For many people, just stepping foot into a hospital with the antiseptic smell is enough to raise blood pressure.

Many women experience a weakening in their contractions when they arrive at the hospital.

It is very important for you to find a place you feel safe and comfortable in to give birth.

I am not suggesting collecting rags and hiding in your basement. Rather, careful research of your different options (and chances are you have many options) and choosing the one best suited to your needs will raise the chances of you having a happy birth.

There are many women who feel the exact opposite. The thought that an intensive care unit equipped with all the latest technology is one wall away gives them the peace of mind they need to birth.

From researching about hospital births, I knew a home birth was for me. My husband, however, did not feel the same way at all.

And since this was also his baby, we needed to reach an agreement about where to give birth. I trumped his fears with "since I am the one that has to give birth, we have to do it where I will feel safest." A home birth was not something he was easily persuaded about. After the first birth, it got easier.

What I am trying to say is that it is the woman who needs to look inside herself to decide where on earth she will be able to bring her baby into the world peacefully and happily.

Depending on where you live, there are many different types of birthing options (hospitals, birth centers, home birth midwives). Even hospitals vary with how open they are to natural childbirth. Do your research and choose the best fit for your personality (and then convince your husband why it has to be like this).

And what can you do if you don't have any good options…..

Natural Childbirth Tip : Create the Optimal Birth Environment
Wherever you decide to give birth, there are simple things you and your husband can do to the location to make it easier to give birth naturally.

Remember, we are animals. We are supposed to give birth in a cave (I am not kidding, here). Think dark, quiet and safe.

Darkness means turning off the lights. If you are going to give birth in a hospital, consider bringing with you a small reading lamp or candles. Find the light switch in the delivery room and turn it off.

To drown out the hospital sounds and to create a more relaxing environment, make sure you have a way to play music.

I personally enjoyed music in the beginning of labor and later found it distracting.

Also, different music is right for different stages. If you need to relax, quieter music is more appropriate. If you are feeling down or frustrated, something with a lively beat might be better. Bring a selection of music you like.

During the birth, keep visitors to a minimum. I have met women who had a doctor walk in with a group of students to observe the birth. If you are deep in contractions, you probably won't be able to ask them to leave. It is your husband's responsibility to make sure only the bare minimum of people enter the room.

Plan ahead of time who you want present. More than once, I have heard friends complain that family members drove to the hospital once they caught wind of the impending birth. The fact that family was standing outside the delivery room door stressed the mothers-to-be.

Unless you want your mother or mother-in-law to come to the birth, don't text people the baby is on the way. Speak to your relatives beforehand about your expectations. If you don't feel that they will be able to respect your wishes, then only tell them after the baby has been born.

Smells subconsciously affect us. Mint and citrus smells make us more alert. Lavender is relaxing. Aromatherapy is an easy way to make your birthing environment more pleasant.

You need to be able to move while giving birth. Some women need to walk quickly (picture the Duracell bunny) others to dance or sway. A stability ball is indispensable for giving you movement options in a small area. You can sit on it, lean on it, lie over it.

Buy one before the birth. You need to choose the right size according to your height. Play around with it – it is great to sit on while watching TV or surfing the net. I found resting on the ball between contractions very comfortable. I would kneel before the ball and then gently hug it, rolling from side to side.

After the birth, I spent many hours bouncing on the ball with a colicky baby. Trust me, an investment in a stability ball will not go to waste.

Make sure you have snacks and drinks on hand. Giving birth is hard work. Imagine it as a sports event in terms of the physical energy you will have to exert. It might also take a long time. You will need energy and fluids to perform at your best.

When my contractions started, I made sure to eat something filling that would keep me satisfied for the coming hours. It my case, this was a big bowl of oatmeal. I also kept on hand apples, nuts and fruit juice.

Your food choice shouldn't be something spicy or hard to digest since some women (like myself) throw up or feel nauseous during transition.

You might want to try: granola and yogurt, toast with almond butter, whole grain pasta with olive oil and salt – I hope you get the idea.

It is also essential that your birthing partner have something to eat. You will need your partner to be at his best, no matter how long the birth takes. You also don't want him to miss the big event because he stepped out to get himself a bag of chips.

When contractions begin run to the kitchen and prepare a couple of sandwiches.

What to wear to this special event? Many of my friends have told me that they like to give birth in a nice night gown that falls above the knees or wearing a tank top and a skirt. Not everyone likes the hospital dress code and you do need something free flowing and comfortable.

For births in cooler months or in places with air conditioning that can't be adjusted, remember to bring socks and a light blanket. In my first and last births, between contractions I felt cold and would wrap myself in a sheet to stay warm.

Natural Childbirth Tip : Firmly Believe in Yourself and in Natural Childbirth (and then don't let anyone tempt you)

Many women give birth naturally, not out of choice, but because the birth progressed so quickly there wasn't enough time to administer drugs.

While these births may or may not have been easy, the mother at least didn't have to use any will power or make any informed decisions about whether to use drugs. It just happened.

This tip is for the women who will have to stand strong before the temptation to use pain killers.

No one likes to be in pain. In fact, normally we go to great efforts to avoid it. But here you are, going head first into a situation you know is going to hurt. So what to do?

There are many ways not to be tempted into going for the shot:

1. Choose a birth location where no pain medications are available. Many hospitals have natural childbirth rooms where they do not allow epidurals. If you want an epidural, you will have to transfer to a regular delivery room. This is oftentimes a good enough barrier.

You can also consider giving birth at home (although just to avoid the temptation of an epidural is not a good enough reason).

Birth centers also do not allow pain medication.

2. Tell your partner not to allow the hospital staff to offer you drugs. If no one mentions the "e" word, you will be less inclined to take them up on the offer. I have read that people even tape a sign on the delivery room door forbidding the offering of drugs.

3. Ask for a copy of the form you are required to sign to get an epidural and then read it. I personally prefer not to have an elective medical procedure performed on me that list paralysis and death as some of the risks.

Epidurals can have some scary effects on your body and your baby. If you know the risks, you might be less likely to choose drug-induced pain relief.

You also must firmly believe in the benefits of natural childbirth and your ability to birth without drugs. The large majority of women can give birth naturally. There is no reason why you aren't among them.

Natural Childbirth Tip : Get the Support You Need
Having professionals to support you through your labor can make a big difference.

There are women whose profession it is to be with laboring mothers.

With all due respect to husbands/ partners, a woman who has been trained to support women in childbirth is able to help you in ways a layman can't. Studies have shown that births with a doula present have fewer interventions.

And if you don't want to hire a professional, consider inviting a good friend, your sister or mother to the birth. A female friend or relative who you feel comfortable with can be a big boost, too. She can hold your hand, tell you how great you're doing and let your husband take a break.

There are hospitals that limit the number of people present to one or two so make sure you check hospital guidelines before.

Just make sure to set clear expectations before about what sort of role she is to play. When is she available (can you call her in the middle of the night)? Do you want her taking pictures? Would you like her to give you a massage? etc.

Natural Childbirth Tip : Learn to Yell
Some women don't need to voice the intensity of a contraction. Others scream at the top of their lungs – swearing and cursing.

If you are the more vocal type, knowing how to scream correctly can make a huge difference.

Most of the birth process is you opening up to let the baby come out. You need to relax your muscles to allow them to expand. When you scream in fear or pain, we often close our trachea, take air from the top of our lungs and forcefully push it through the throat into the mouth. The scream is then high-pitched.

Try screaming right now to see if you understand what I mean. This type of screaming can make you feel panicky. This is not what you want.

Instead, take air from your stomach and let it out through a wide-open throat. The sound should be low and deep. Your will feel your stomach muscle working. This type of yell releases energy while opening your body.

During contractions, I continuously made the low sounds – taking a deep breath at the beginning of the contraction and letting the air out slowly for as long as I could. This steadied my breathing and gave me something to focus on when the contractions got intense.

Sometimes I would chant in the same way, "Ti, ti, ti, ta" – low and deep. Everyone in the room was required to join me in the chanting. Hearing the voices of the other people with me really made me feel less alone.

You need to practice yelling like this. Find a couple of minutes when you are alone and go for it. First, screaming like you would during a horror film. Then try opening your throat and taking your voice down a couple of notches until the sound is deep and throaty. You should feel relaxed and calm - closer to singing than screaming.