Congratulations, mama! You did it and now you have a newborn in your arms. As you enter this new phase, know that you have a fantastic journey ahead. A woman who has recently had a baby is a bit like a car that has been driven from Mongolia to Hong Kong. That car really needs some maintenance! You wouldn’t expect that car to run well for long if you kept putting gas in the gas tank and neglected the systems that combust that fuel, would you?

Common postpartum distresses (4 to 6 weeks after delivery) are depleted energy, breastfeeding problems and emotional fluctuation which can develop into postnatal depletion (lethargy, memory disturbances and bone and hair challenges). You owe it to yourself (and your baby) to care for yourself. It’s also considered the golden period to nourish and rejuvenate yourself and grow to be a great mum.

We spoke to Peggie Zih, a practising certified Naturopath and Herbalist at Zenses in Health to find out more about Chinese soups and their role in postpartum recovery. Peggie specialises in diet and herbalism by combining traditional Chinese, Western and Ayurvedic herbalism.

Read more: Your Ultimate Guide To Postnatal Recovery In Hong Kong

Why Have Chinese Herbal Soups After Delivery?

The first thing after delivery is about establishing a nutritious milk supply. This is important for developing a bond between you and your baby and supporting your baby in developing a healthy immune system. Breastfeeding and postpartum recovery are closely related. Why?

When you breastfeed, oxytocin will be released which increases milk supply. Oxytocin is also an important hormone for uterine retraction which will also prevent haemorrhaging.

“Besides, breastfeeding burns 300 to 500 calories per day and you’ll need to consume 2 to 3 cups more fluids than non-breastfeeding moms.”

Your baby demands nutrients from the breastmilk regardless of the mother’s body. So now you can see how repletion and rebuilding of nutrients in an easily assimilated way is critical during postpartum if you want your baby healthy and cherished.

Nutrient-rich fluids, soups, in particular, fit this bill perfectly – ingredients slow-cooked in water making the nutrients more digestible and quickly absorbed. Nourishing the blood, energy, and body systems will enable you to keep on a healthy high note in your parenthood. Chinese culture (and many Asian cultures too) have a long history of eating nutrient-rich soups during postpartum. Those who went through a rebuilt postpartum feel stronger and younger than pre-pregnancy often!

Read more: Chinese Soups And Teas That Benefit Your Body During Pregnancy

Ingredients To Put In Your Chinese Soup For Optimal Postnatal Recovery

Gentle and natural energy boosters will be vital during the first two weeks. These are food ingredients and mild herbs that are perfect with a focus on breastmilk let-down. Some herbs for lactation:

• Fennel seed, which also helps with baby’s colic
• Shatavari (Asparagus Racemosus), increases prolactin which in turn boost breast milk supply
• Tong Cao, has a slight diuretic effect which can lead to potassium excretion

Other food ingredients that are also helpful in let-down include peanuts, cashews, lyceum berry, snow fungus, figs and Papaya.

Read More: How To Improve Breast Milk Supply: A Nutritionist’s Guide To Gold Star Breast Milk

Chinese Soup Ingredients: Herbs For Lactation And Better Sleep

As bleeding stops (usually happen 10 to 14 days after delivery), you can increase tonic herbs in your soup to support your blood and energy building. Examples include Dang Gui, Dang Shen (Codonopsis), and Red Sage. All these herbs nourish blood and enhances circulation.

You can use American Ginseng, Ashwagandha or Siberian ginseng in replenishing energy. Adding a small amount of Chen Pi or Orange peel to your soups also has carminative/qi regulating effect to prevent any stagnation or congestion. Your sleep during the initial weeks tends to be intermittent so getting restful sleep will help with your mental health as well as your breastfeeding – you can use lotus seed, lily bulb, longan berry, Orange Daylily, and Reishi mushrooms (Ling Zhi).

Read More: Postnatal Depression: How To Detect Symptoms And Find Solutions

Chinese Soup Ingredients: Nourishing Herbs

As the postpartum journey progresses, you may want to reduce fluid retention. You can use a combination of herbs and food for reducing fluid retention, improving digestion and boosting circulation to get back to your previous fitness levels. Try: Lycium berry (Gou Qi Zi), sprouted red/black beans, Black Fungus, Siberian Ginseng, Hawthorn Berry.

Legumes are excellent nourishing ingredients for Chinese soups, as sprouting will enable the breaking down of nutritive protein in an easily assimilated fashion. The fibre in the soup promotes digestion and healthy bowel movement.

Read more: Where To Buy Fresh, Green And Organic Food In Hong Kong

Where To Get Good Ingredients For Your Chinese And Herbal Soups

To make the soups needed for postnatal recovery and replenishment, the key is choosing the right and quality ingredients. We want mothers to get maximal nutrition without having to worry about any pesticides, hormones, sulfur or heavy metals. It would be a shame to let toxins through this critical time!

Look at places that offer fresh and organic ingredients. There are also a lot of alternative therapy practitioners in Hong Kong who offer postnatal recovery programmes and suitable diets, ingredients and supplements. Find one that’s suitable for your needs and have a happy and healthy postpartum period.

Read more: Alternative Therapy In Hong Kong: Reiki, Hypnotherapy, Art Therapy And More

Editor’s note: This post was originally published in November 2016, updated in July 2021, and updated again in June 2022. 

This is part of a special series, “All About Breastfeeding In Hong Kong“. For more posts on breastfeeding in Hong Kong, click here.

The post Chinese Soups That Help Breastfeeding And Postpartum Replenishment appeared first on Sassy Mama.

You’ve done it! You made it through to the fourth trimester with a beautiful bundle in your arms. Perhaps you’ve already had the six-week doctor’s sign-off that you’re all set to get back to day-to-day life. While that check-up is medically critical (checking for things like uterus contraction, wound healing and more), just because you may have the go-ahead to resume exercise and sexual intimacy, doesn’t mean you personally feel ready. That’s where a women’s health check might help.

Read More: Your Ultimate Guide To Post Natal Recovery In Hong Kong

Where To Get A Women’s Health Check Up

Joint Dynamics Evolve is Hong Kong’s first multidisciplinary clinic specialising in supporting women’s physical, emotional and wellness needs through all life stages (from puberty to menopause!). Its dedicated team of women’s specialists can provide the initial post-natal women’s checks, as well as referals to its in-house team which includes nutritionists, psychologists, exercise physiologists, personal trainers and small group fitness classes as well as sleep coaches to get you the post natal support you need.

Read More: Tried & Tested — Prenatal Personal Training At Joint Dynamics Evolve

Functional Post-Natal Rehabilitation

A Pelvic Health physiotherapist assesses how your musculoskeletal system is recovering by looking at your pelvic floor, abdominal muscles, scar tissue as well as rib and pelvic alignment for signs of dysfunction.

At that first session you can expect:

• To talk about your pregnancy and birth experience as well as menstruation and past surgery
• A discussion about your bladder, bowel and sexual function
• To chat about your current challenges and future goals
• A practical assessment of your spine, hips, upper back and pelvis
• An internal examination of your pelvic floor
• A check of your abdominal wall for signs of diastasis
• A review of your situation and recommendations and guidance for next steps (if needed)

What is involved in the internal pelvic floor examination?

Firstly, this exam should only be conducted by a qualified Women’s Health Physiotherapist who will typically have post-graduate training in this area. The exam uses ultrasound of the abdominal wall (the same as your doctor may have used) or a digital exam, to assess your muscle tone and strength, prolapse or risk of prolapse, pain, tightness and scar tissue. Your therapist should also be fully explained to you throughout the treatment.

Read More: Sex After Pregnancy: All Your Questions Answered

Assistance Breastfeeding

We often hear how during pregnancy women become so focused on the birth that they remain blissfully unaware of the challenges of breastfeeding. A women’s health practitioner can review wrist, shoulder and upper back pain that come from your posture while holding your baby, as well as treating clogged ducts that may lead to the dreaded mastitis.

Read More: Everything You Need To Know About Breastfeeding In Hong Kong

Return To Exercise And Running With Confidence

So many women measure their postpartum recovery on their ability to return to exercise, and in particular running. Both pregnancy and birth have a huge impact on your body and to avoid unnecessary risks (prolapse, urinary incontinence, pelvic pain and more) it’s advised to have a more gradual return to high-impact exercise. A women’s health practitioner can provide an assessment of your strength and get you up and running again. Just not before you’re truly ready.

Read More: Post Natal Fitness, Yoga And Pilates In Hong Kong

When Should You Book Your Post Natal Women’s Health Check

You should be at least six weeks post-natal, have had your check-up by your doctor and have finished bleeding vaginally (lochia) for at least one week. It is never too late to make your postnatal appointment and a checkup is suitable for anyone who has had a baby at any point in the past and wants to learn to understand their new body better and get back to what they love.

Read More: Chiropractors, Osteopaths And Physiotherapy In Hong Kong 

The post Do You Really Need A Post Natal Women’s Health Check? appeared first on Sassy Mama.

The thought of resuming a normal, sexually active life after pregnancy can sometimes feel like a distant dream! Your baby is probably awake often during the night, meaning you are exhausted, your body hasn’t returned to its pre-pregnancy state, and you may have had some perineal stitches from a vaginal birth or abdominal stitches from a Caesarean (C-section). It’s completely normal to feel apprehensive about returning to sexual intercourse, so we decided to get some help from specialists!

Read more: Your Ultimate Guide To Postnatal Recovery In Hong Kong

We spoke to:

Mandy Tik Tolman, Physiotherapist at PhysioCentral. She has 20 years of clinical experience as a physiotherapist in Singapore, Thailand and Hong Kong. Her unique sonography technique has been helping women with DRA and weakness in the pelvic floor for the last 10 years at PhysioCentral.

Jenny Fielding, Director of Women’s Health, Women’s Health Physiotherapist at Joint Dynamics. She has expertise in both Musculoskeletal Physiotherapy and Women’s Health specific issues, making her an excellent fit for any pre and postnatal advice.

Sarah-Leigh (Toosie) Bawden is a Chartered Musculoskeletal Physiotherapist and Specialist Women’s Health Physiotherapist and will be joining Hong Kong Sports Clinic soon. With a sporting background herself, she is interested in solving issues surrounding the pelvic floor. She believes this is often a limiting factor to female sports rehabilitation and strength training.

We collated the expert advice from these three specialists. Here are their answers to the questions that have probably been weighing on your mind.

Read more: The Fourth Trimester: What To Expect When You’re No Longer Expecting

When is it safe to have sex after pregnancy and childbirth?

You would normally need to wait six weeks as the soft tissue within the pelvis needs this amount of time to heal from the load of pregnancy as well as the birthing process. Even with a C-section, the pelvic floor has undergone some trauma during pregnancy and needs this time to heal.

It is important to be sure the wound has healed, whether post vaginal or abdominal birth, and that the lochia (post-natal bleeding) has stopped for at least one week. Ideally, you should be checked by your healthcare professional to be sure that your C-section scar or any vaginal tear, graze or stitches are fully healed and show no signs of infection. This is commonly done by your medical practitioner six weeks after birth, and usually includes performing a SMEAR test and discussing your options around contraception.

Read more: Sex And Relationships: How To Deal With Desire Discrepancy

Will sex be painful? Why?

Firstly, if a woman had an episiotomy or tearing, then the scarring can be quite sensitive to friction and movement. Secondly, pain often comes from muscle tightness. This can develop during pregnancy, or as a result of either a very quick or very long labour which overloads the muscles, thus causing an intense localised spasm or trigger point. When stretched during intercourse, this results in pain, especially in the deeper positions. Thirdly, your vagina and pelvic floor are often less lubricated after having a baby due to the hormones (dryness is related to low oestrogen, particularly if breastfeeding) – similar to a menopausal pelvic floor. It is this dryness that then prevents entry into the vagina, causing friction pain.

Many women are surprised to learn that this can be as common post abdominal birth (C-section) as it is after vaginal birth. It can be caused by hormonal changes (mentioned above), scar tightness (both vaginally and from C-section), change in position of the pelvic organs, muscular tightness and guarding, fear, change in libido, stress, lack of sleep and so much more!

Read more: Let’s Talk About Sex: How To Tune In When You Want To Tune Out

What can help decrease the pain and make sex more comfortable?

• The first thing is to reach out. You should know that it is super common, treatable and there are people that specialise in this area. A thorough assessment with a women’s health physiotherapist, including a full history and a pelvic floor examination, is a great starting point and something that’s recommended for all women post-natally or anyone with sexual pain.
• Loads of lubricants (100% natural please, such as YESWB and Olive and Bee – please speak to your women’s health specialist). Not a squirt, but a generous amount to lubricate the vagina.
• Foreplay. Get your partner to give you a good massage starting with the lower back (it also helps new mums with backaches), then towards the inner thighs to “ prep” the mood, rather than rushing into penetration.
• Muscle release work, as given by a women’s health physio trained in internal release, will help to settle the muscle, along with a prescriptive home regime to reactivate the muscles.
• Many women struggle with Birth Trauma which can commonly result in pelvic floor muscle overactivity; in this case, work with a psychologist to overcome multiple factors contributing to sexual pain.

Read more: Mental Health And Stress: How Your Mind Affects Your Overall Wellbeing

What can be done to improve pelvic floor function, prevent incontinence, etc.?

After the 6-week postnatal check, embark on a prescriptive home regime. Sometimes, pelvic floor apps can worsen the situation if you are activating incorrectly. Following an app’s progressive strengthening regime will only enhance the dysfunction (if you develop incontinence, please get yourself checked). Once taught the correct muscle activation, most apps are fantastic to return you to a pre-pregnancy state.

Reactivating your pelvic floor is of paramount importance post-pregnancy. You will require a thorough Pelvic Floor assessment – external (with ultrasound) and internal (manual strength test) to identify specific incontinence issues. Once you identify the problem, the treatment will vary.

Read more: Back To The Mat: Pre- And Postnatal Workout Classes In Hong Kong

How can I improve my mood and desire for sex after pregnancy?

• Try focusing on self-touch, intimacy with your partner and taking the time to enjoy each other’s company. Reconnect without pressure around sex. It always helps even if you can sit around naked while chatting in the bedroom (remember to remove the little one’s soft toy off the bed!).
• Focus on your general well being; nutrition, exercise, stress management and sleep all play a huge part in our mood and ultimately impact desire and libido! Unfortunately, sleep deprivation is a hard one to change! But the other factors can be helpful to remind women that they are women first, and they owe it to themselves to look after themselves.
• If you are peri-menopausal, consider discussing hormone treatment options with your healthcare provider.
• Work with a good sex coach or psychologist if you have suffered a traumatic birth experience.
• Think about when you have sex. Sex at nighttime, especially with an intensive breastfeeding schedule, may not be the same before pregnancy. Make a daytime date of it. Finding the timing and being creative about it makes sex exciting again.

Read more: Love, Lust And Longing: A Mama’s Journey At Every Age And Stage

What services can new mums avail of?

PhysioCentral: Real-time ultrasound scanning of Pelvic Floor muscles to test strength and endurance, Real-time Ultrasound scanning of Abdominal separation in terms of cms, and the quality of the midline tendon, so to advise stages of exercise rehabilitation.

Joint Dynamics: Specialist personal training for pre/postnatal, peri and post-menopause, menstrual cycle syncing and general female fitness. Women’s Health Physiotherapy and Osteopathy for pelvic floor conditions including incontinence, prolapse, overactive bladder, sexual pain, vaginismus and Diastasis (Abdominal separation). Ultrasound for conditions such as Mastitis, back and pelvic pain, sacral pain and provide post-operative rehabilitation following Breast or Gynae surgery. Counselling and 1:1 support (Psychologist services) and a free support group for pre and postnatal women.

It also offers Baby Osteopathy and regularly works with babies to improve digestive function, feeding mechanics, neck tightness post labour and general postural alignment.

Hong Kong Sports Clinic: Pre and postnatal classes, Pre and postnatal strength and conditioning, Pre and postnatal Physiotherapy, Chiropractic, Osteopathy (for treating common pain such as lower/upper back pain, neck and shoulder pain), Postnatal return to sports, Treatments for Diastasis recti and Incontinence.

Read more: Alternative Therapy In Hong Kong: Reiki, Hypnotherapy, Art Therapy And More

Editor’s note: This post was originally published in September 2016 and updated in August 2021. 

The post Sex After Pregnancy: All Your Questions Answered appeared first on Sassy Mama.

Women can experience a wide range of symptoms and issues postpartum. Let’s face it, bringing home a newborn is quite an adjustment in itself, but mums need to care for themselves during the early days after birth more than ever. Luckily, Hong Kong has a diverse community of pro-mama practitioners who can get you on the fast track to postnatal recovery, so you can focus all your energy on your little bundle of joy. From belly binding to emotional support, get all the help you need right here in the city.

Jump to:

When To Get Help With Postnatal Recovery
Postnatal Recovery And Rehabilitation Therapies (physiotherapy, postnatal massage therapy, chiropractic care, osteopathy, naturopathy, traditional Chinese medicine, abdominal binding)
Multi-Disciplinary Postpartum Services In Hong Kong
Abdominal Binding Practices In Hong Kong
When Is It Time For Postnatal Fitness Training
Postnatal Fitness Practices And Trainers In Hong Kong
Support Classes And Groups For New Mums

Editor’s note: There are many practitioners in Hong Kong and this list is comprehensive, but not complete. Being a new mama herself, the author of this post has tried a selection of these practices herself but it’s best to get a personal or medical recommendation before trying any of the therapies or postnatal practices mentioned below.

Read more: The Fourth Trimester: What To Expect When You’re No Longer Expecting

When To Get Help With Postnatal Recovery

Often as a new mother, you might not know when or if you need to get help to aid postnatal recovery. Because pregnancy is a natural process, many expect that healing will happen on its own, without adequate time and care. We spoke to a few experts in different fields of health and wellness to discuss the postnatal healing journey to recognise what is normal and what is not.

Jenny Fielding, Director of Women’s Health, Women’s Health Physiotherapist at Joint Dynamics:

• Know when to get help. Leaking urine, vaginal heaviness, tightness around scar tissue, back pain, and abdominal weakness is expected in the early weeks. However, this does not mean they are things you should accept; beyond 6 to 8 weeks, this is not normal. Don’t accept symptoms you are unhappy with; help is available!

Michelle Zhou McCulloch, Clinic Director and Registered Chiropractor at UP! health: 

• Postnatal chiropractic assessments are recommended 4 to 6 weeks after birth. Do not put up with aches and pains in your body. Don’t just ignore the warning signs and keep soldiering on. You will be surprised how good you feel with a better aligned and mobile spine, and it will add to your experience with the time you spent with your baby.
• Try your best to keep all your activities relatively symmetrical. If you are used to holding your baby on your right arm, you should try and balance out with some time on the left too. If you bottle-feed, again change side from time to time. Change which side of the cot you use to put the baby down; that way, you use a different side of your body when you put down and pick up.

Dr Ruth Lee, Registered Chinese Medicine Practitioner and Dietitian at Balance Health:

• New mums should seek help from professionals is they experience constipation, fever, prolonged bleeding, loss of appetite and insufficient breast milk.
• Another time to seek help is if they suffer from emotional disturbances like feeling overwhelmed or unable to cope with daily life, loss of interest in herself and the new baby, withdrawing from family and friends, or recurrent thoughts of self-harm.
• Mothers should come in the first three months after delivery for a general consultation to check their wellness and create a treatment plan to address any issues in the early stage.

Read more: Postnatal Depression: How To Detect Symptoms And Find Solutions

Postnatal Recovery And Rehabilitation Therapies

There is a range of rehabilitation therapies that women can choose to aid healing after giving birth. While some of these are specifically for postnatal recovery, others can be used by any person whose body needs to recuperate. These services range from therapies that have roots in medicine to fitness, beauty and wellbeing exercises. Some of the treatments mentioned include:

• Physiotherapy
• Osteopathy
• Chiropractic therapy
• Traditional Chinese medicine
• Postnatal massage
• Postnatal fitness
• Belly binding and more.

It’s not always easy to understand how these treatments work, especially when it comes to postnatal recovery, so we have explained the many benefits of each and where you seek help here in Hong Kong.

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Read more: 19 Labour And Pregnancy Apps For Every Expectant Hong Kong Mama

Physiotherapy

Physiotherapy for postnatal health focuses on exercises that help ease pain and discomfort while strengthening muscles that have been affected during pregnancy. The aim is to help rebuild muscle tone and improve control of the pelvic floor, vagina muscles, bladder and bowels, while also treating prolapse and abdominal separation, alleviating pelvic and back pain, treat, dealing with C-section scar issues, and also improving sexual intimacy discomforts. Physio can help you remain active but, most importantly, can help women enjoy the fourth trimester.

Postnatal physiotherapy focuses on your pelvic floor and lower core. A vaginal examination of your pelvic floor is recommended to ensure you activate the muscles well, are effectively relaxing and aren’t using other muscles to compensate. For some women, the issue is also hyperactivity of the muscles and in these cases, continued “Kegel” style exercises can worsen their symptoms. You need to relearn how to relax the muscles. If in doubt, remember C-section mamas also have pelvic floor issues.

Some of the techniques physiotherapists recommend for postnatal recovery can be:

• For runners and women who carry out activities which demand more of the pelvic floor, physiotherapists may also prescribe vaginal weights, which can be hugely beneficial for strengthening and endurance.
• Physiotherapists can use Hypopressive exercises – a breathing technique that helps in exercising the pelvic floor, toning the abdomen and training your core. It can be used to treat prevent or recover from postnatal incontinence or organ prolapse. Some believe that it can also boost metabolism and burns calories.
• As part of physiotherapy rehabilitation, women can also check out electrical stimulation if the pelvic floor is particularly weak or has nerve damage after delivery. The treatment helps activate and engage muscles allowing the natural progression towards regular exercise. According to experts, this treatment is also much easier for the client to do independently and more frequently. Some recommendations include devices such as the Elvie as it gives you objective feedback to see the progress. Short term or long term devices such as Contiform, Urestra, or other pessaries aid with stress incontinence or prolapse as symptomatic management while undergoing rehab.

Check out multi-disciplinary postpartum services in Hong Kong for practitioners

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Read more: Prenatal Pampering: The Best Spas And Massages To Make You Feel Great

Postnatal Massage Therapy

It’s no question that an expert massage by a professional massage therapist can do wonders for a new mum. A massage like this not only offers much needed physical relief but it is a perfect way to get in some well-deserved self-care, which is hard to come by for busy mamas!

Pregnancy has a way of changing everything about your body; the most apparent is weight gain. This displaces pressure, ultimately causing pain from the overcompensation. Massage therapy helps to decrease this back and spine pain. It also improves blood circulation, enabling better mobility. After a C-section, mamas often experience numbness; massage therapy can activate those muscle tissues and help them regain strength. Massage therapists can also focus on stimulating milk supply and unblock milk ducts easing breastfeeding pain.

Check out multi-disciplinary postpartum services in Hong Kong for practitioners

Chiropractic Care

Speaking of weight gain, aside from those aches and pains described above, it can also cause pressure on your spine discs, spine curvature and joints. This is where chiropractic care can benefit new mums.

The main focus is to restore the pelvis and spine’s alignment while the body is going through its natural healing stage. Neck pains and mid-back tension are common with new mums, mostly due to posture-related issues that come with taking care of a new baby. A chiropractic adjustment will not only offer relief, but your chiropractor can also address any ergonomic issues you may be experiencing, from feeding or pumping posture to wrist care. Addressing these issues early and treating the inflamed joints can help with the breastfeeding journey as well.

Check out multi-disciplinary postpartum services in Hong Kong for practitioners

Osteopathy

Osteopathy is a gentle and manual treatment for pain and injury, including neck and back pain and osteopaths are required to have a thorough knowledge of anatomy and physiology. As a form of manual medicine that recognises the important link between the structure of the body and the way it functions, osteopathy focuses on how your skeleton, joints, muscles, nerves, circulation, connective tissue and internal organs function as a holistic unit.

Check out multi-disciplinary postpartum services in Hong Kong for practitioners

Naturopathy

Naturopathy is an alternative medicine promoting natural and non-invasive treatments; it encourages self-healing. In the postpartum period, naturopathic medicine is a useful tool to speed up recovery, whether you had a natural birth or a C-section. This could include helping your uterus return to its normal size, treating vaginal tears or C-section incisions, blood loss, improving breastmilk production and quality, dealing with mastitis or nipple issues, enhancing energy levels and fatigue, and treating anxiety, depression, and mood inconsistencies due to postnatal depression. Hormonal health can be successfully supported through naturopathic care as well.

Check out multi-disciplinary postpartum services in Hong Kong for practitioners
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Read more: 9 Health And Wellness Apps For Busy Hong Kong Mums 

Traditional Chinese Medicine (TCM)

A TCM approach to the postpartum period is characterised by “confinement”; recovery focuses on nutrition and diet, with particular nourishing techniques. Postnatal TCM treatment helps alleviate the above symptoms and positively affects mood, immunity, hormones, and other systems. Acupuncture, moxibustion/herbal medicine are also TCM practices that help to replenish the systems most affected during postpartum.

When it comes to acupuncture and micro-needling, it’s important to note that the two practices are not the same. However, they are often performed by the same practitioners and use the same idea – tiny pricks with a needle to allow the body to repair itself.

Acupuncture stimulates the body’s acupoints and is known for healing internal and external diseases and ailments. Acupuncture requires the insertion of thin needles into the body’s surface to regulate its related meridians, easing pain and treating internal conditions and associated postpartum issues such as anxiety, PPD, and breastmilk production.

Unlike acupuncture which can help treat deeper issues, micro-needling focuses on the skin. It is a technique that helps lift the saggy abdominal skin and reduce stretch marks for postpartum bellies. Micro-needling is a modern version of the ancient therapy named plum-blossom needles. The treatment boosts collagen production and other growth factors on the overly stretched abdomen skin allowing it to regain its elasticity improve its appearance.

Check out multi-disciplinary postpartum services in Hong Kong for practitioners

Abdominal Binding

Abdominal binding is external support to help the widened body frame heal back inwards. As a baby grows, the body structure changes to accommodate the additional weight. So you will find the added weight borne primarily by the pelvis and rib cages also flaring out as the baby grows upwards towards the chest. In abdominal binding, external support helps the body structure to return to its position (reversing what happened as the foetus was growing).

In the postnatal recovery period, it’s important to first allow the pelvic floor to heal. Additional pressure on the weakened region can do more harm than good. Finding the right practitioner or choosing an abdominal binder or corset is critical as incorrect pressure used during binding may cause organ prolapse later on in life.

Check out abdominal binding practices in Hong Kong

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Read more: The Ultimate Guide To Fighting Stretch Marks

Postnatal Recovery: Multi-Disciplinary Practices In Hong Kong

Joint Dynamics

The team is a multi-disciplinary team focused on women’s health, pelvic health, wellbeing, and fitness. The clinic supports women through their pre and postnatal journey, treating pelvic floor symptoms, pelvic pain, abdominal separation, C-section scar issues, and teaching them how to keep fit through pregnancy safely. It also guides women on when to start postnatal rehabilitation. The physiotherapy team carries out postnatal assessments to assess the pelvic floor (via internal examination when indicated) and abdominal separation (via ultrasound and manual assessment), teaches scar massage and helps women return to physical activity.

Services: Physiotherapy, osteopathy, pre- and postnatal fitness training, rehabilitation and more.

Joint Dynamics, 5/F, Asia Standard Tower, 59-65 Queens Road, Central, Hong Kong, 2762 0528, jenny@jointdynamics.com.hk, www.jointdynamics.com.hk

UP! health

The team at UP! health is an excellent resource for postpartum recovery treatments, offering a variety of health services. It works with local businesses and non-profit organisations and also hosts regular workshops with proceeds donated to nominated charity partners.

Services: Chiropractic, dry needling, massage therapy, TCM and more.

UP! health, 11/F, Wellington Place, 2-8 Wellington Street, Central, Hong Kong, 2110 1674, info@uphealth.com.hk, www.uphealth.com.hk

Balance Health

Balance Health offers a range of health services for all members of the family. For pregnancy support, postnatal recovery and women’s health issues, you can consult Dr Ruth Lee, a registered Chinese medicine practitioner and dietitian at Balance Health. She applies the traditional wisdom of Chinese medicine with a modern touch, using a combination of acupuncture, customised herbal medicine, cupping therapy, moxibustion, Gua sha, and dietary and lifestyle advice to help patients with prenatal and postpartum care.

Services: TCM, prenatal Shiatsu massage, prenatal nutrition, micro-needling, acupuncture and more.

Balance Health, 2705, 27/F, Universal Trade Center, Arbuthnot Road, Central, Hong Kong, 2530 3315, Ruth.lee@balancehealth.com.hk, www.balancehealth.com.hk

Central & Stanley Wellness

Central & Stanley Wellness believes in treating the person, not the illness through integrative and functional medicine.

Services: Physiotherapy, acupuncture, naturopathy, osteopathy, clinical pilates, and much more.

Central Wellness, 6/F On Lan Centre, 15 On Lan Street, Central, Hong Kong, 2866 0287

Stanley Wellness, G/F 120 Stanley Main Street, Stanley Market, Stanley, Hong Kong, 2372 9700, www.stanleywellnesscentre.com

PhysioCentral

Founded in 2003, this centre takes a multidisciplinary approach to physiotherapy and provides pre- and postnatal assessments, rectus diastasis checks, pilates and pelvic floor strengthening.

Services: Physiotherapy, pilates, women’s health, podiatry, myotherapy and more.

Physio Central, Universal Trade Centre, Unit 2104, 21/F, 3-5A Arbuthnot Road, Central, Hong Kong, 28014801, www.physio-central.com

Hong Kong Sports Clinic

Their team of experienced physiotherapists can help prevent or address any issues you may have. Treatments include massage therapy, postural re-education, exercises including core strengthening, and stretching while offering advice on what to do and what not to do – perfect for pre and postnatal stages.

Services: Physiotherapy, osteopathy, dry needling, women’s health and more

Hong Kong Sports Clinic, 4/F, 10 Pottinger Street, Central, Hong Kong, 3709 2846, www.hongkongsportsclinic.com

Read more: Where To Get Women’s And Family Health Checks In Hong Kong

OT&P

OT&P Aesthetics and Wellness offer a range of treatments that new mums can seek out during their postpartum recovery, whether it be plastic surgery for skin, breast, and abdomen aesthetic issues or laser treatment for skin pigmentation.

OT&P Family Clinic also can offer physiotherapists and osteopaths with extensive experience in managing postpartum changes and pain. Additionally, they can do postnatal rehabilitation such as pelvic floor training, core stability, urinary incontinence treatment, etc. They also have a Keto Programme to help kick start your pregnancy weight loss.

The clinic also offers functional medicine treatments for various common post-delivery conditions, such as hair loss, fatigue, and mastitis. For example, breastfeeding mothers may be reluctant to take antibiotics to treat mastitis, and alternatively, the practitioners at OT&P can offer a more natural approach by starting with a good probiotic.

Services: Physiotherapy, osteopathy, functional medicines, plastic surgery and more.

OT&P Aesthetics and Wellness, Clinic 6F, The L Place, 139 Queen’s Road Central, Hong Kong, 2155 9055

OT&P Family Clinic, LG/F 1 D’Aguilar Street Century Square, Central, Hong Kong, 2537 7281, www.otandp.com

AOS Clinic

AOS Clinic was founded by midwife Pascale Maitre and offers a long list of services related to pregnancy, post-pregnancy and baby care, pelvic floor rehabilitation, as well as adult and child physiotherapy. Pascale offers packages that perform efficient pelvic floor rehabilitation with electro stimulation and biofeedback or manual techniques in the sessions. Jennifer Roumi, the in-house physiotherapist, uses the Hypopressive Method for Diastasis Recti recovery. It allows a safe rehabilitation of deep abdominal muscles and protects the pelvic floor while decreasing back pain. It can also prevent abdominal hernia and reduce the waistline by strengthening the abdomen. You will also improve your posture and balance and increase your breathing capacity.

Services: Hypopressive physiotherapy, electrostimulation and more.

AOS Clinic, 135 Bonham Trade Centre, 135 Bonham Strand East, Suite 2205, Sheung Wan, Hong Kong, Pascale Maitre: 6113 8491, Jennifer Roumi: 5171 6009, www.facebook.com/aosclinichk

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Read more: Breastfeeding And Lactation Consultants In Hong Kong

Postnatal Recovery: Abdominal Binding Practices In Hong Kong

Belly & Bloom

Belly & Bloom’s postnatal therapy comprises traditional massage techniques, the use of paraben-free natural herbal ingredients and the Jamu binding procedure from Indonesia. The founder is also a Reiki practitioner and provides relaxation and energy work for new mums.

Belly & Bloom, 9559 8049, hello@bellyandbloom.com, www.bellyandbloom.com

Restoring Mums

This centre started as a Jamu massage specialist but has also created its patented slimum® treatment since. The treatment uses natural bodywork, postnatal massages and abdominal binding. This includes the use of body scrubs to lighten and improve pigmentation, warm compress massages to improve circulation and abdominal binding to shrink waistline, tummy, and hip size and acts as a support for pelvis and spine.

Restoring Mums, Office 203 and 204, 2/F Chuk On Building, No. 23 Mercer Street, Sheung Wan, Hong Kong, 6736 6274, hello@restoringmums.com, www.restoringmums.com 

Other Abdominal Binding Practices In Hong Kong:

FH Remodel
Mummies & Bellies

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Read more: New Year Beauty Resolutions For Busy Mamas

When Is It Time For Postnatal Fitness Training

Fitness will naturally a big part of your postnatal recovery. Before you start though, hear what experts have to say.

Jenny Fielding, Director of Women’s Health, Women’s Health Physiotherapist at Joint Dynamics:

• Take it slow. The 6-week check from the doctor is not an “all clear”. While looking at your overall healing, scar/stitches, uterus and wellbeing, it’s not a check of your musculoskeletal system, your pelvic floor, your abdominal wall, or your fascial recovery.
• Birth, whether vaginal or caesarean, will cause some trauma to your body, and a gradual return to activity is critical. However, things like sit-ups and planks can be precisely what some women need for their recovery journey, even with Diastasis! Get a tailored programme and make sure you are progressing.
• Do not run before 12 weeks. However, your birth went, and whatever your recovery so far, this is nearly always non-negotiable. The time it takes for your muscles, ligaments, and fascia to heal and for your body to regain sufficient strength for the demands of running and there is growing research in this area to help test when you are ready.

Kristen Handford, Mama, Fitness Coach And Personal Trainer:

• Get started at home. Bodyweight workouts are fantastic to get started postpartum. If you want to take things to the next step up, resistance bands are a fabulous option as they help us begin to strengthen the posterior chain (your back, butt, and hamstrings) and core.
• There is a lot of contradictory information on which exercises are “postnatal safe” or “diastasis safe.” Physically, almost all women will have some degree of diastasis recti (abdominal separation) in the first few weeks after giving birth. In most cases, this is resolved within six months. You will need to learn to manage your intra-abdominal pressure with proper breathing and core/pelvic floor work and ensure that your exercise doesn’t make things worse. The same goes for pelvic floor dysfunctions such as incontinence and pelvic organ prolapse.

Ziggy Makant, Mama, Personal Trainer And Group Fitness Instructor:

• From 0 to 6 weeks, I recommend rest and focus on good breathing and posture. Short walks around the house or a quick 10-minute stroll outside just for some fresh air for your mental health can do wonders for postpartum recovery. Also remember, community and connection are pivotal in the motherhood transition.
• Abdominal work involves strengthening the connective tissue between the rectus muscles (the linea alba) —lots of Transverse Abdominal (TA) work. Then progressing the TA work and re-learning to work the rectus muscles (think the six-pack muscles). In conjunction with breathwork, this is with pelvic floor work.

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Read more: Back To The Mat: Pre- And Postnatal Workout Classes In Hong Kong

Postnatal Recovery: Fitness Practices And Trainers In Hong Kong

Aqua Terra Performance

Esther Bland is a certified personal trainer and a pre- and postnatal coach at Aqua Terra Performance. She has a passion for working with new mums and mothers-to-be. She can help you adjust your training no matter where you are in the postnatal healing journey and help you get back to your desired fitness level. Esther offers rehab treatments that can assist you with pain, pelvic floor issues, and abdominal separation.

Aqua Terra Performance, 14 & 14A Stanley Main Street, Stanley, Hong Kong, 6774 5883, hello@aquaterraperformance.com, www.aquaterraperformance.com

Kristen Handford

Kristen Handford, based in Discovery Bay, offers 1-on-1 personal training and women’s group classes ranging from boot camps to babywearing. She understands that every mother is different, and tailors her advice to an individual mum’s needs.

Kristen Handford, YouTube: Kristen Handford, www.kristenhandford.com

Zig FitMama

Ziggy Makant is a strength and conditioning trainer and a group class instructor. She runs pre- to postnatal strength classes and a fun outdoor baby boot camp as a chance for mums to workout, spend time with their babies, and grab coffee!

Ziggy Makant – Zig FitMama, YouTube: Zig FitMama, Ziggy.fit.pt@gmail.com, zigfitmama.com

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Read more: Pre And Postnatal Fitness Part 4: How To Exercise Safely After Birth

Support Classes And Groups For New Mums

Open Mommies

This online educational resource offers intimate group classes and private consultations on all matters that matter to women’s health, including post-birth healing, pelvic floor issues and much more.

Classes cover topics ranging from post-birth healing to changes in the fourth trimester, diastasis and postnatal training. Experts include physiotherapist Jenny Fielding, personal trainer Ziggy Makant and sleep coach Kate Bridle. Everything offered is intended to support women for the most intense health transition of their lives – the first six weeks post-birth.

Open Mommies, info@openmommies.com, www.openmommies.com

Support From Experts And Other Mums

If you haven’t already, make sure to join a due date club (may we suggest that you start with the amazing Sassy Mamas in Hong Kong?). There are also Facebook groups based on your particular needs. Many of these groups are private and mums willing to offer advice and have honest discussions on a range of topics.

One of the toughest tasks post-birth is figuring out breastfeeding (something which is often not as easy as portrayed in pictures!). It’s important to find a support group that will help you find your feet. Hong Kong Breastfeeding (a women’s only group) is very popular and you’ll find tried and tested recommendations from some 2,000-strong mothers. For Cantonese speakers, there is also BreastFeeding.HK.

For advice from the comfort of your home, look at booking postnatal visits from the reputed and friendly midwives at Annerley/OT&P. If you are struggling with anxiety or postnatal depression, please reach out to those who can offer professional mental health advice, such as Mind HK. Via the Family Health Services provided by the Hong Kong Government, all postnatal mothers can get physical checkups and advice on family planning. Women are given help and support to adapt to changes in life through individual counselling.

OT&P Family Clinic – Annerley, LG floor, Century Square, 1 D’Aguilar Street, Central, Hong Kong, 2983 1558, annerley@otandp.com, www.annerley.com.hk

MIND Hong Kong, Unit D, 9/F One Capital Place 18 Luard Road Wan Chai, Hong Kong, 3643 0869, www.mind.org.hk

Family Health Service, www.fhs.gov.hk

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Read more: Breastfeeding Tales: 10 Mamas In Hong Kong Share Their Stories

The post Your Ultimate Guide To Postnatal Recovery In Hong Kong appeared first on Sassy Mama.

Becoming a mama is something many women dream about. Thoughts of what your baby will look like, what name to choose, how to style the nursery…the list is endless and it’s oh so exciting. As a midwife though, I see how much of the focus is on the labour and birth, and how little we tend to think about the postnatal period. I’m passionate about opening up the discussion around what the “fourth trimester” or postpartum period might look like (for mama and not only bubba), and ways in which education, partners and families can provide the utmost support.

In my experience of working in clinical maternity, I frequently witnessed the start of mental health problems during this period. So much so, that I felt the need to better educate myself and women around me, and decided to study a postgraduate certificate in perinatal mental health. With that in mind, here’s what you need to know about postnatal or postpartum depression.

Editor’s note: Please note this is general advice only. If you are experiencing a mental health condition you should seek personal and professional help.

Read more: Your Guide To Meditation And Mindfulness In Hong Kong

Maternal Mental Health

There are a variety of mental health difficulties and conditions that women can experience during the perinatal period (pregnancy and the postpartum period). These include depression, anxiety, OCD, PTSD and postnatal psychosis. Some of the common mental health triggers in pregnancy are a traumatic birth, previous mental health conditions, unplanned pregnancy and inadequate support.

Women experience such a huge array of emotions after giving birth – these can include joy, empowerment and a sense of achievement. But for some women, these can be feelings of trauma, fear and anxiety. It is important for you to reflect on this, knowing that it is okay to have these feelings. The physical and hormonal changes our bodies endure post-birth are likely to cause strong emotions, including one such unexpected feeling – depression.

If you have had a baby recently, you may remember feeling all of the emotions by day three. You could be crying for no identifiable reason, feeling extremely overwhelmed and utterly exhausted. This is often known as the “Baby Blues” and can last up to two weeks after birth. As many as 70-80% of women will experience the Baby Blues after they give birth. Your body has just nurtured and birthed a tiny little human, so make sure to love yourself extra hard during this time, and to speak up and ask for help when you need it, mama!

Read more: The Fourth Trimester: What To Expect When You’re No Longer Expecting

Baby Blues Or Postnatal Depression?

Most women will have heard about the Baby Blues, but when does this morph into something more serious? The biggest barrier to seeking medical help as a new mother, I believe, is not knowing what is “normal” vs. what is “abnormal”.

It is estimated that roughly 1:7 women and 1:10 dads will experience postnatal depression (these statistics are also likely underreported). Postnatal depression is classed as a diagnosis of depression within the first 12 months of a baby being born.

Some of the most common symptoms include:

• Fatigue
• Hopelessness
• Sadness
• Feeling overwhelmed
• Losing interest or lack of interest in your baby
• Reduced appetite
• Thoughts of suicide or self-harm or harming your baby (if you are experiencing any of these symptoms or know of someone that might be, please seek help from a medical professional ASAP).

Lack of sleep is completely normal after having a baby, and this can make you feel flat and irritable. It is important not to confuse this with PND. A good indication that you might be going through PND is if you find it difficult to sleep, even when you are tired and have the opportunity to sleep.

It can often be daunting to acknowledge and voice these feelings to others. However, you are NOT alone and by seeking help you are doing the best possible thing for yourself and in turn, your baby. Something we as health professionals always reiterate is, this does not make you a bad mother in any way! Just like millions of women in the world, you need some help, and that is 100% okay.

Read more: Sassy Mama’s Roundup Of Couples And Family Counsellors In Hong Kong

Getting Help

Postnatal depression and other postpartum disorders are treatable through counselling, psychiatric evaluation and when necessary, medication. There is no shame in seeking help for yourself. As someone that suffers from anxiety, I know it can feel very alienating and rather frightening. I encourage you to share your feelings with someone, as this is the first step in ensuring you do not feel alone in navigating your motherhood journey. Start an honest and open conversation with your partner, your GP or a friend and know that help isn’t far away.

Some Helpful Resources In Hong Kong

MIND Hong Kong, Unit D, 9/F One Capital Place 18 Luard Road Wan Chai, Hong Kong, 3643 0869, www.mind.org.hk

OT&P Family Clinic – Annerley, LG floor, Century Square, 1 D’Aguilar Street, Central, Hong Kong, 2983 1558, annerley@otandp.com, www.annerley.com.hk

The Mental Health Association of Hong Kong, 2 Kung Lok Road, Kwun Tong, Kowloon, Hong Kong, 2528 0196, www.mhahk.org.hk

Amity Mutual Support Society, G/F, Henry G Leong Yau Ma Tei Community CTR, 60 Public Square Street, Yau Ma Tei, Kowloon, Hong Kong, 2332 2759, 6777 9687, www.amss1996.org.hk

HK FamilyLink Mental Health Advocacy Association, 16/F, Shanghai Centre, 473-475 Shanghai Street, Mong Kok, Kowloon, Hong Kong, 2144 7244, www.familylink.org.hk

United Centre of Emotional Health & Positive Living, 5th Floor, Block J, United Christian Hospital, 130 Hip Wo Street, Kwun Tong, Kowloon, Hong Kong, 2349 3212, www.ucep.org.hk

The Samaritan Befrienders Hong Kong, Shui Tin House, Pak Tin, Kowloon, 3rd Floor, Block B, Room 1, 2319 2688, English Emotional Support Hotline: 2389 2223, sbhkinfo@sbhk.org.hk, www.sbhk.org.hk

Help Hotlines

Suicide Prevention Services, 2382 0000, www.sps.org.hk

Social Welfare Department 24-Hour Hotline, 2343 2255, www.swd.gov.hk

Hospital Authority Mental Health Direct (24 Hours), 2466 7350, www3.ha.org.hk

Family Health Service 24-Hour Information Hotline, 2112 9900, www.fhs.gov.hk

The Samaritan Befrienders Hong Kong, 2389 2223, www.sbhk.org.hk

Read more: 9 Health And Wellness Apps For Busy Hong Kong Mums 

The post Postnatal Depression: How To Detect Symptoms And Find Solutions appeared first on Sassy Mama.

In the face of nasty infections like the flu, it’s wise to reflect on how robust your immune system is; as this could be the difference between coming down with an infection or not, or having an easier time of it if you do become unwell. Whilst many people reach for a handful of supplements in the hope of “boosting” themselves, this will not compensate for living a less than healthy life. A better strategy is to ask yourself what you are doing that’s compromising your immune system health and address these factors instead.

So how does this relate to you? Start by taking a good honest look at what you eat and your lifestyle choices, and correct everything that’s less than ideal. Free up your immune system so it can respond in the best way when you need it most.

Read more: Seasonal Influenza: Here’s What You Need To Know

Let Your Food Be Your Medicine – All Year Round

Base your dietary choices around what will nourish you, rather than reaching for items that may taste nice but offer little to no nutritional value. The foods that need to go will probably be of no surprise – these are the refined and processed foods (you basically miss out on the vitamins and antioxidants that can support good health), the fried foods that contain damaged fats which create inflammation in your body and any added sugars (even if they are natural sugars), as these can actually suppress immune function for a period of time after eating them. If your diet features sweet teas and starchy treats, alcohol, junk foods or an excess of animal meats and dairy, then now’s the time to make some changes.

So what should you be prioritising instead? You may have heard the term “eat the rainbow“, but if not, this refers to ensuring you focus on ample colourful vegetables, salads and fruits. A diet based upon natural whole foods, whole grains, nuts, seeds and legumes provides your body with a wide range of vitamins, minerals and perhaps most importantly the “phytonutrients” (special plant constituents, many of which are antioxidants) a number of which will help support optimal immune function. At least half of your plate needs to comprise green, red, orange, yellow or purple vegetables and salads to get a wide range of beneficial antioxidants into you. Don’t let avoiding sugars put you off eating a piece or two of fresh fruit a day either! Fruit is a valuable part of a healthy whole food diet — look especially to berries for their great antioxidant value.

Read more: Eat Your Way To Health By Adding These Superfoods To Your Diet

What Else Depletes Immune System Function?

Stress

The “busy” factor in Hong Kong is, unfortunately, a way of life. Long hours and competing deadlines and commitments mean many people are fatigued and feeling under pressure. When the stress hormone cortisol goes up, immune system function decreases. The antidote to this is creating better work-life balance and making time to enjoy the things you love, as well as getting regular exercise. Too often, these are the things that get pushed aside as life gets busy, but work-life balance helps you resist stress and stay well. If you are experiencing worry and anxiety you should see your health practitioner for support.

Insufficient Sleep

Without restorative sleep, your body will struggle to maintain optimal function. Choose to prioritise seven hours sleep, even if this means dropping something from your schedule. Avoid caffeine after 1pm and eat at least two hours before bed so digestion doesn’t disturb your sleep. Perhaps most significant is to adopt zero screen time for at least one hour before sleeping as the screen light (even when filtered) has a stimulant effect.

Poor Gut Health

Around 70% of your immune system tissues are found in the gut. Symptoms of gas, bloating, pain, spasm and irregular bowel habits are your body’s way of telling you something is wrong, so don’t ignore these as gut irritation generates inflammation in the body and can lead to food intolerances. Address gut health and your immune system can focus on protecting you from infection instead.

Read more: How To Reduce The Mental Load On Mamas

Munch On Mushrooms

If there is one whole food ingredient that deserves a shout out for immune benefits it’s reishi and shiitake mushrooms. Unfortunately, reishi can be tough and bitter (so is more frequently found dried and powdered), but luckily for Hong Kong, the shiitake is widely available here and delicious. What’s more, this “medicinal mushroom” contains constituents called beta-glucans that specifically support immune system health. Combine shiitake with fresh crushed garlic (one of nature’s antimicrobials) and you’ll have a tasty combo to help your body fight off any potential viral “invader”. Team up with some lightly steamed leafy greens or broccoli and you’ll be getting some natural vitamin C too.

What If You Still Become Unwell?

With a robust immune system built up by making consistently positive choices all year round, you stand a better chance of defending against any viral infection you come across. However, should you become unwell, then having an uncompromised immune system means you are more likely to bounce back faster so you can get back to enjoying the things you love.

Read more: Useful Over-The-Counter Medicines And At-Home Remedies

The post How To Boost Your Immunity During The Hong Kong Winter Flu Season appeared first on Sassy Mama.