Supporting fourth trimester with TCM

Link copied! Bringing a child into the world marks a significant, life-altering journey, both physically and emotionally. It’s a time of profound changes, not only for the newborn adapting to life outside the womb but also for the new mother adjusting to her new role. While the focus understandably shifts to the infant, the 12 weeks following childbirth, known as the “fourth trimester,” are equally pivotal for a mother’s well-being. The fourth trimester spans the initial 12 weeks after childbirth. Throughout pregnancy, the body undergoes extensive physiological and hormonal changes, such as a surge in oestrogen and progesterone to support the baby’s development. Similarly, postpartum, the body experiences a significant transformation to return to its pre-pregnancy state. It is crucial for mothers to prioritise their well-being just as they did during pregnancy because healthy babies thrive with healthy, well-adjusted mothers. Moreover, this postpartum period includes a traditional practice known as the confinement period. In many cultures, confinement refers to a designated time frame after birth when the mother receives specialised care. This typically includes a specific diet, rest, and limited physical activity to aid in the mother’s recovery. Embracing this period can provide ample time for rest and healing, allowing the mother to rejuvenate and strengthen her body for the demands of motherhood ahead. By nurturing themselves during this time, mothers can better equip themselves for the challenges of caring for their newborns. In essence, prioritising maternal well-being during the fourth trimester is a vital investment in the health and happiness of both mother and child. TCM’s Perspective on Fourth Trimester From a TCM perspective, the postpartum recovery period typically spans six weeks inclusive of the confinement period, beginning with the expulsion of the placenta until all organs, except the mammary glands, return to their pre-pregnancy state. After the delivery of your little one, mummies are usually more susceptible to 2 states of imbalances: 1) Qi and/or Blood deficiency, and/or2) Blood stagnation TCM views the Qi or energy and the Blood constituents as the basis of the human body. The imbalances of these two components will lead to the formation and manifestation of many diseases such as postpartum hives and De Quervain’s Tenosynovitis (mommy wrist). Hence, an old Chinese saying goes “吃的好，睡的好，不如月子坐的好” which translates to “Eat well, sleep well, nothing is better than sitting the month well”, implying the importance of confinement in Chinese Culture. Hence, the primary goal of confinement is to aid mothers in recuperating from childbirth by rebalancing their Qi and Blood through dietary and lifestyle adjustments. This not only protects mothers from future health issues but also restores their strength. It is essential to recognise that TCM’s approach to the fourth trimester goes beyond mere confinement practices. It encompasses a holistic perspective that emphasises the overall well-being of mothers during this crucial period. In contemporary times, TCM practitioners adapt traditional principles to suit modern lifestyles while preserving the core essence of postpartum recovery. Consider Oriental Remedies x Wing Joo Loong confinement soup package swhich are tailored for modern moms in Singapore! Shop online for Essential or Premium Packages Caring for mom in the fourth trimester Emotional Well-being (e.g. Postpartum depression and anxiety) Postpartum mummies often face mental and emotional challenges, including the risk of postnatal depression. After delivery, the sudden drop in the hormonal levels may bring about “baby or postnatal blues” for the first couple of days and can turn into postnatal depression when symptoms start to aggravate and last for more than 2 weeks[1] . Contrary to what most know, postnatal depression can also start at any time during the first year postpartum [2]. According to a study by KK Women’s and Children’s Hospital (KKH), postnatal depression affects one in 14 women while antenatal depression affects one in eight women pre-COVID-19 [3]. The pandemic has contributed to the rising incidence of maternal depression [4]. TCM recognizes the importance of a healthy support system for mummies during this period as adequate rest and emotional care are vital components of TCM practices to ensure a balanced mental state while caring for the little one. An example would be breastfeeding, while rewarding, could be a plausible cause of anxiety in mummies, impacting their mental well-being. How can TCM help: From a TCM perspective, females rely heavily on the supply and circulation of Liver Blood for physiological functions such as menstruation, pregnancy, labour and breastfeeding. Childbirth is extremely taxing on the Liver and breastfeeding will further deplete Blood as nutrients are transformed into breast milk. Furthermore, the Liver plays an important role in the regulation of emotions through the regulation of Qi. A deficiency and stagnation of Qi could result in the inability to manage one’s emotions properly, evoking negative emotions and thoughts. Herbal medication and acupuncture are often prescribed to calm the body and rebalance the meridians. Classical herbal formulas such as 逍遥散 (Xiao Yao San), and 天王补心丹 (Tian Wang Bu Xin Dan) could be prescribed to address both the root and symptom of postpartum anxiety. However, if you are concerned about taking herbs and nursing, you can opt for our Cell Pro Therapy, which aims to rebalance our autonomic nervous system, which is linked to our “fight or flight” response. This helps recalibrate the brain to bring their mental state to a more peaceful one. It is recommended to come for 2-3 sessions per week for maximum effect on the body. If one is unable to come for consistent treatment, acupressure massages on points such as 太冲 (Tai Chong) LR3, 印堂 (Yin Tang) GV29, 血海 (Xue Hai) SP10 can help alleviate some of the symptoms. To locate 太冲 (Tai Chong) LR3: Tender point between the big toe and the second toe. To locate 印堂 (Yin Tang) GV29: It is located at the midway point between the two inner sides of the eyebrows To locate 血海 (Xue Hai) SP10: It is located 2 thumbs above and on the inner side of the patella. You should be able to feel the bulge of the quadriceps muscle on

Supporting Sports Recovery With TCM

Link copied! In the 2016 Rio Olympics, Michael Phelps’ appearance at the U.S. men’s 4×100 freestyle relay event with dark red cupping marks caught people’s attention and sparked curiosity. It was later revealed that the U.S. athlete team had been using cupping, a Traditional Chinese treatment (TCM) modality for sports recovery[1]. Cupping is well-known for its ability to relieve muscle tension and improve blood circulation, and its therapeutic benefits have gained public recognition. Dwayne Johnson, the famous American actor and retired professional wrestler, also attests to the benefits of TCM in sports recovery by incorporating acupuncture into his regimen to recuperate from past injuries[2]. This spotlight on TCM has positioned it as a recognised and effective sports recovery technique globally. Sports recovery is an important aspect of an athlete’s performance and long-term well-being. It encompasses physiological and psychological processes essential for restoring the body and mind to an optimal state post-intense physical activity. These processes aid tissue repair, relieve muscle inflammation, replenish energy reserves, and ultimately assist in performance enhancement and injury prevention. A comprehensive and holistic recovery approach should also prioritise the mental well-being of athletes, acknowledging that poor mental health could exacerbate physiological responses to exercise and hinder recovery[3]. Integrating techniques to address mental health challenges is important in fostering resilience and determination for athletes, supporting their journey amid rigorous training and inevitable setbacks. Understanding sports recovery from a TCM perspective Muscle aches and joint pain are common discomforts post-workout or training. It normally starts a day or two after a workout, where pain is felt when stretching the muscles and is accompanied by a reduced range of motion. Commonly known as a Delayed Onset Muscle Soreness (DOMS), this often results from micro-injuries caused by overstraining the body, involving micro-fracturing of bones and micro-tearing of muscles and tendons[4]. With proper stretching exercises and rest, the body typically overcomes and adapts to be stronger within a week. However, if one doesn’t allow adequate time for the body to heal and continues intense training, these micro-injuries can progress, potentially leading to an overuse injury[4]. Such injuries occur when tissue is damaged due to repetitive demand over time, commonly observed in athletes who engage in one sport year-round or gym-goers who excessively train specific muscle groups. TCM views muscle aches and joint pain as a result of poor blood circulation to the affected area, which could be due to: i) Deficiency in Qi (气血虚弱) In TCM, Qi is an energy in the body that provides warmth, drives circulation and strengthens immunity. The Spleen’s Qi is particularly crucial for gut health, aiding digestion, and transforming nutrients into Qi and Blood for the body to function optimally. The Spleen also governs muscles throughout the body, empowering muscle performance. However, factors like excessive consumption of cold drinks and poor eating habits (e.g. eating too fast, skipping meals, late-night full meals) can weaken Spleen Qi, compromising its functions. Poor Spleen function then results in weaker muscles and joints and contributes to muscle and joint pain due to the reduced blood supply at the affected area post-workout (不荣则痛), hindering recovery and potentially causing further injury. ii) Stagnancy of Qi and Blood circulation (气滞血瘀) Good circulation of Qi and Blood is vital for post-exercise comfort, aiding in the repair of strained muscles and tendons while reducing inflammation from micro-injuries. Liver Qi stagnation, often a consequence of poor mental wellness (e.g. anxiety or stress) and unhealthy sleep habits (e.g. late nights or poor sleep quality), can affect Qi and Blood circulation. Overstraining the body, resulting in multiple micro-injuries, induces inflammation or blood stasis (血瘀), further obstructing circulation. Additionally, frequent cold showers and excessive consumption of cold foods contribute to stagnancy in Qi and Blood circulation. When the blood circulation is impaired, blood does not flow smoothly to the muscles and joints, thereby leading to pain (不通则痛). Other less commonly talked about issues, that athletes and gym-goers most likely face are fatigue and mental stress. When not managed, these factors can hinder sports recovery as a whole. Fatigue is usually associated with a deficiency of Qi in the body when athletes train excessively and do not get proper rest. Lack of rest also affects Heart health, it weakens the heart and slows down blood circulation to the brain. This will then make it hard for the athletes to focus and stay alert. Liver Qi stagnation and mental stress form a vicious cycle, where stagnated Qi in the Liver could reduce one’s adaptability towards stress, while stress build-up or other mental woes could further worsen the stagnation in Liver. Chronic stress and fatigue would ultimately affect the Qi circulation and compromise its ability for immunity, which causes athletes to fall sick more easily. Supporting Sports Recovery with TCM and Tech-Enhanced Therapies 1) TCM treatments i) Herbal medication Herbal medications help support sports recovery by[5]: Improve peripheral circulation for muscle and joint recovery Curb inflammation by expediting absorption of inflammatory mediators Reduce pain and swelling Relieve tension in muscles and tendons Correct imbalances in the body to prevent and reduce injury Help with insomnia and stress to support mental wellness and expedite recovery Strengthen immunity and replenish energy To boost sports recovery, herbs that can promote blood circulation, clear heat and dampness, as well as herbs with Qi nourishing and invigorating properties[6] are typically prescribed. Some examples of herbs used are: 红花 Hong Hua (Safflower)，三七 San Qi (Panax notoginseng)，乳香 Ru Xiang (Frankincense)，没药 Mo Yao (Myrrh)，独活 Du Huo (Angelica pubescens)，葛根 Ge Gen (Puerariae radix), 人参 Ren Shen (Panax ginseng)，黄芪 Huang Qi (Astragalus root)，紅景天 Hong Jing Tian (Rhodiola rosea)[7]. These herbs are usually administered orally or used as an external bandage or wash. ii) Acupuncture Acupuncture is an efficient and inexpensive technique recommended by the American Pain Society, the National Institutes of Health, and the World Health Organization for relieving pain, emesis, respiratory disease, and central nervous system disorders[8][9][10]. From a TCM standpoint, this TCM modality helps to stimulate Qi and Blood flow to relieve stagnation caused by stasis or inflammation. Acupuncture