Postpartum & Postnatal Wellness Care Guide in Singapore 

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Congratulations, new mum! Welcoming a bundle of joy into your life is an extraordinary experience. 

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The confinement period, typically lasting for four to six weeks after childbirth, can be a rollercoaster of emotions. This is the postpartum period, also often referred to as the "fourth trimester". While this phase brings immense joy and fulfillment, it can also present emotional and mental challenges.

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It's a time when new mummies require dedicated attention and care to ensure optimal recovery. That’s why prioritising postpartum wellness becomes even more critical in Singapore, where a fast-paced lifestyle is common.

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Our comprehensive postpartum and postnatal wellness guide will equip you with essential information and practical tips to nurture your emotional and mental well-being after childbirth in Singapore.

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What is Postpartum & Postnatal Wellness Care

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Essentially, postpartum and postnatal wellness care is about supporting the new mother in all aspects of her well-being. It recognises that childbirth is a major life event, and recovery is a process. 

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Here’s what to prioritise for a swifter physical recovery.

• Rest and sleep: Prioritise sleep whenever possible. Delegate tasks and accept help from family and friends.
• Nutrition: Focus on a balanced diet rich in protein, iron, and calcium to support healing and energy levels. Consider traditional confinement foods, tailored to your needs. 
• Wound care: If you had a C-section or perineal tears, follow your doctor's instructions for proper wound care. 
• Gentle exercise: Start with light activities like walking and gradually increase intensity as your body recovers. Consult with your doctor or a physiotherapist specialising in postpartum care in Singapore.  
• Pelvic floor exercises: Strengthen your pelvic floor muscles to prevent incontinence and support recovery.  
• Traditional practices: Many mothers in Singapore incorporate traditional practices like postnatal massages and herbal remedies to aid recovery. Research reputable providers and consult with your doctor before trying any new treatments.  

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Emotions a Postpartum Mum Will Experience 

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It is entirely normal to experience a wide range of feelings during this time. Some common emotions include:

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1. Happiness & love

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The arrival of your little one brings an overwhelming sense of joy, love, and fulfillment. Cherishing these moments and bonding with your baby is essential for your emotional well-being.

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2. Anxiety & worry

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It's natural to feel anxious and worried about your baby's health, feeding patterns, sleep schedules, and overall well-being. Adjusting to the responsibilities of motherhood can be overwhelming, causing stress and anxiety.

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3. Exhaustion & fatigue

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The physical demands of childbirth, combined with sleepless nights and round-the-clock care, can leave you feeling tired and physically drained. This exhaustion can contribute to emotional vulnerability.

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4. Sadness & irritability

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Hormonal fluctuations and adjusting to the new routine may lead to mood swings, sadness, and irritability. It's crucial to remember that these emotions are temporary and often part of the postpartum adjustment process.

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Why Do These Emotions Happen

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Dramatic hormonal shifts after childbirth are a key factor in why you experience the above emotions.

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1. Progesterone & Estrogen

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After childbirth, a woman's body undergoes a rapid and profound hormonal shift. Most notably, there's a sharp decline in estrogen and progesterone. 

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During pregnancy, the placenta produces high levels of these hormones, but their levels plummet immediately after delivery. 

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This dramatic drop is a primary contributor to the "baby blues" and mood swings that many new mothers experience. This hormonal fluctuation significantly affects emotional stability in the postpartum period.

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2. Prolactin & oxytocin

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In contrast to the decreasing levels of estrogen and progesterone, prolactin and oxytocin levels increase. Prolactin is essential for milk production, and its levels rise significantly, particularly in breastfeeding mothers. 

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Oxytocin, often referred to as the "love hormone," facilitates uterine contractions during labor and promotes bonding between mother and baby. 

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It also plays a key role in milk letdown during breastfeeding. These hormonal increases support the physiological processes of lactation and maternal bonding.

3. Thyroid hormones

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Furthermore, postpartum hormonal changes can also involve fluctuations in thyroid hormones. The thyroid gland can be affected after childbirth, potentially leading to conditions like postpartum thyroiditis. 

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These changes can manifest as fatigue, irritability, and alterations in heart rate. 

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Postpartum & Postnatal Wellness Care Strategies

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Here's a breakdown of postpartum and postnatal wellness care strategies to help navigate this challenging time.

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1. Prioritise self-care

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The foundation of managing postpartum emotions lies in prioritising self-care. 

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Adequate rest is paramount, even though it can be difficult with a newborn. Try to sleep when the baby sleeps, and don't hesitate to ask for help from your partner, family, or a confinement nanny with night-time feedings or other tasks. 

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Nourishing your body with healthy confinement meals to boost energy is also crucial. Hormonal fluctuations can impact your appetite and energy levels, so ensure you're eating regularly and choosing nutrient-rich foods. 

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Gentle exercise, even short walks, can also boost your mood and energy. 

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Finally, allow yourself time to relax and de-stress. This might involve taking a warm bath, reading a book, or simply enjoying a quiet moment alone. 

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2. Establish a routine 

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Creating a loose routine can provide a sense of structure and normalcy during a time of significant change. This doesn't mean rigidly adhering to a schedule, but rather establishing some predictable patterns for feeding, sleeping, and self-care. 

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If you have a partner, work together to create a routine that works for both of you. Share responsibilities and communicate your needs. Don't try to implement a rigid schedule overnight. 

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Instead, focus on establishing routines for essential tasks, such as feeding, diaper changes, and sleep. For example, you can observe your baby's natural rhythms and try to align your routine with their feeding and sleep patterns. 

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Routines are not set in stone, and should be changed as needed. As your bub grows, their needs will change and so will yours. 

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3. Seek support & connection

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Isolation can exacerbate feelings of overwhelm and sadness. Connect with your partner, family, and friends for emotional support. Talking about your feelings can be incredibly therapeutic. 

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Consider joining a new mothers' group in Singapore or an online forum where you can connect with other women who are going through similar experiences. Sharing your struggles and triumphs can create a sense of community and validation. 

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If you're feeling overwhelmed or experiencing symptoms of postpartum depression or anxiety, don't hesitate to seek professional help. A therapist or counsellor can provide guidance and support in developing coping strategies.   

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4. Manage expectations and practise self-compassion

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Lastly, it's important to have realistic expectations during the postpartum period. Your body has undergone significant changes, and it takes time to recover. 

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Don't put pressure on yourself to bounce back immediately. Be patient with yourself and your emotions. Practise self-compassion and remind yourself that feeling overwhelmed or sad is okay. 

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Acknowledge your feelings without judgement, and remind yourself that these hormonal shifts are temporary. Avoid comparing yourself to other mothers or social media portrayals of motherhood. 

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Focus on your own journey and celebrate small victories.   

Postpartum Depression

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While it's normal to experience baby blues or temporary mood swings after childbirth, some women may develop postpartum depression (PPD). PPD is a more severe and long-lasting 

condition that requires professional attention. 

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The following thoughts and emotions during confinement can increase the risk of developing PPD:

• Feelings of isolation: The confinement period often involves limited social interaction and a break from regular routines. This isolation can intensify feelings of loneliness, contributing to the risk of PPD.
• Unrealistic expectations: Expecting everything to fall into place effortlessly can put immense pressure on new mothers. Unrealistic expectations about motherhood and the belief that they should be coping better may lead to feelings of guilt, shame, and ultimately contribute to PPD. 
• Lack of support: Limited emotional support from family, friends, or partners can make the confinement period more challenging. A lack of understanding and assistance can further exacerbate feelings of stress and sadness. 

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This is especially so in today's digital age where we get so much information through social media. While the additional information can benefit us in making more informed decisions, it may also lead to unrealistic expectations. 

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It's important to understand that no two babies are the same and accept that the infant care guides and baby tips found online might not be applicable to you.

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Being a first-time parent, it is crucial to ensure you have sufficient help at home to raise your newborn and to give you proper guidance on caring for your little one. 

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If family support is lacking, you could consider hiring a confinement nanny as they bring along their wealth of knowledge and experience to smoothen the steep learning curve.

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What Happens If You Develop Postpartum Depression

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Postpartum depression (PPD) is a serious condition that affects about 10-15% of new mothers. 

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If left untreated, it can significantly impact your mental and physical well-being, as well as your ability to care for your baby. Some common symptoms of PPD include:

• Persistent feelings of sadness, hopelessness, or emptiness.
• Loss of interest or pleasure in activities you once enjoyed.
• Changes in appetite, sleep patterns, and energy levels.
• Difficulty bonding with the baby or feeling detached.
• Excessive irritability, anger, or anxiety.
• Thoughts of self-harm or harming the baby.

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If you suspect you may be experiencing PPD, it's crucial to seek help promptly. Remember that seeking support is not a sign of weakness but a courageous step towards your own well-being and that of your baby. 

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Confinement nannies, healthcare professionals, and support networks can offer guidance, reassurance, and appropriate referrals for treatment.

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Postpartum Wellness Care in Singapore With NewBubs Confinement

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Apart from physical wellness, it's important to prioritise your emotional and mental wellness as you navigate the joys and challenges of new motherhood. Understanding the range of emotions you may experience, the link to postpartum depression, and the importance of seeking help are essential for your overall well-being. 

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NewBubs Confinement is proud to be the first confinement nanny agency in Singapore to offer a complimentary Mental Wellness package to our clients. 

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The package is offered in partnership with Esme.chat, an innovative telehealth platform to support our mummies through their confinement period with emphasis on mental wellness. 

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This collaboration holds significant meaning to us, as we have personally experienced the emotional rollercoaster of motherhood and are committed to helping our clients emerge stronger than ever before.‍

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