Nourishing mummies - Thomson Medical

JUN/JUL 2016

GET GLOWING 8 essential nutrients for healthy skin and hair HAPPIER MEALS Smart tips for picky eaters

Nourishing mummies

Homegrown celebrity Norfasarie shares her experience with Thomson’s halal confinement foods

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IN Keeping that toothy smile healthy PAGE 16

ISSUE JUN/JUL 2016

Hello readers! If you’re on the hunt for food-related tips, ideas and advice, look no further – from confinement meals to foods for healthier skin and hair, we’ve got it covered in this issue of Celebrating Life. Parents of picky eaters can also check out helpful tips from our paediatrician (see page 14) to make mealtimes a happier occasion. Happy reading! THE EDITORIAL TEAM

06 TCM: Confinement diet myths busted

10  Wholesome healing: A Thomson mummy’s experience with halal confinement food 14  Child Care: Tips for managing picky eaters 16  Oral Health: Protecting your baby’s teeth 18  Women’s Wellness: Dealing with menopause symptoms 19  Fit At Home: Exercises for new mums 20  Purely Yummy: Confinement recipes to try at home 21 What’s New 22 Check This Out CONNECT WITH US

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Celebrating Life

For enquiries on advertising and corporate talks, please email [email protected] Celebrating Life is published bi-monthly for Thomson Medical by Publicitas Publishing (email: [email protected]) The views and opinions expressed or implied in Celebrating Life do not necessarily reflect those of Thomson Medical or Publicitas Publishing. No responsibility is accepted for the claims made in advertisements, articles, photographs or illustrations contained in this publication. No part of this magazine may be reproduced without the written permission of Thomson Medical and Publicitas Publishing. All rights reserved. Copyright © 2016 by Thomson Medical. All information correct at time of printing. Printed in Singapore by KHL Printing Co Pte Ltd. MCI (P) 021/12/2015

COVER PHOTO: WONG WEI LIANG; ART DIRECTION: GINNY GAY. PHOTOS: GETTY IMAGES; ISTOCK

08  Get glowing: Essential nutrients for healthier skin and hair

Awarded the Best Insurance Coverage for Parents & Babies Awarded Best of the Best 2016 Pregnancy Products and Services by Parents World for AXA Family Advantage.

TCM

Confinement diet

busted

Our TCM physician shares some wisdom on confinement foods

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ight after delivery, mothers usually feel tired as giving birth drains the energy and blood, known as qi and blood deficiency in TCM, which may weaken the body. Therefore postpartum – the moment right after delivery and the subsequent four to six weeks – is the most crucial period for mothers to recover, and it is often known as the confinement period. Many mothers will follow certain practices and diets during confinement. We take on the top three confinement diet myths: TONIC WINE IS ENCOURAGED DURING CONFINEMENT. True: Consuming tonic wine during confinement can help expel the cold from the body and promote circulation. You’re encouraged to add tonic wine into food or soup preparation. Confinement food with alcohol should be well-cooked or the soup should be boiled before 6

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consumption for evaporation of the alcohol. DO NOT DRINK PLAIN WATER. False: There is no harm in drinking plain water. Most women in confinement perspire heavily due to hormonal changes, therefore they should be encouraged to drink more water to stay hydrated. Warm water is encouraged instead of cold water. HERBS AND SUPPLEMENTS ARE ENCOURAGED DURING CONFINEMENT. True: Women lose substantial amounts of blood during childbirth, which sets them up for deficiency of qi. It’s essential to have the body replenished and nourished during the postpartum period. Adequate amounts of herbs and supplements help with postnatal recovery and boost energy and vitality. TCM physicians usually recommend herbs for qi and blood tonification.

TOP FOODS MOTHERS SHOULD INCLUDE IN THEIR CONFINEMENT DIET Ginger, sesame oil

As a general rule, consume “warm” foods to get rid of the cold in the body. These are commonly used in Asian cooking.

Tonic wine

Good for boosting blood circulation, revitalising strength and improving breast milk supply.

Proteins such as chicken and pork

Adequate protein intake is essential for postnatal recovery.

Fish soup, pig’s trotters soup

These are encouraged for breastfeeding mothers.

CONTACT US

PHYSICIAN CHEN FANG

practices at THOMSON CHINESE MEDICINE* (BALESTIER HILL SHOPPING CENTRE) Blk 1 Thomson Road, #01-346 Singapore 300001 T 6350 8850 E [email protected] thomsonchinesemedicine.com *Thomson Chinese Medicine will be relocated to the above address (opposite Thomson Medical Centre) with effect from mid-July 2016

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Insurance & Financial Plan AXA Family Advantage. From pregnancy to birth and beyond, we have you & your family covered.

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Desmond Kwa Organisation An agency unit representing: AXA Life Insurance Singapore Pte Ltd Company registration no. 199903512M 8 Shenton Way #27-02 AXA Tower Singapore 068811 Email: [email protected] http://insuranceforbaby.sg/tmc

Stress can ruin the joy of raising a family. AXA Family Advantage is a suite of plans that offers solutions in health, protection, savings and investments to ensure that you and your new family are well protected to enjoy this exciting new chapter. MumCare Plus is a healthcare plan that covers unexpected health expenses for mother and child during pregnancy and after childbirth. The mother and child are protected against 10 pregnancy complications and 18 congenital illnesses. This plan can be bought during pregnancy, and you have the option to continue the coverage for your child to the age of 6 years. Under the Family Advantage plan, when your child is born, he is automatically eligible for four different insurance plans regardless of his health status at birth. The Life Exentials suite of plans provide full life coverage for the child, increases his coverage up to 3 times during the key years of his life, by up to three times, and also help him to grow his savings for the long term. Conversely, the INSPIRE™ plans help to build up your child’s savings through smart investments, and also provides insurance coverage for your child to protect him against uncertainties. A comprehensive suite of investments and medical protection, AXA Family Advantage offers you the peace of mind and confidence you need to enjoy a stress-free parenthood.

SKIN & HAIR

The foods for looking good Essential nutrients to include in your diet for healthier skin and hair

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ur skin is the largest organ in the body, and is the first line of defence against a multitude of microorganisms. It also protects us from the environment and regulates our body temperature. Hair is part of the skin structure – it’s actually a modified type of skin. It is often said that a healthy head of hair and glowing skin reflects good overall health, and to a large extent this is true. There are many factors that determine how healthy your skin and hair is, and these include genetics, the amount of sun exposure, lifestyle factors (such as smoking and excessive alcohol), exercise and a healthy, wellbalanced diet. The following eight essential nutrients are what you need in your diet to ensure that your skin and hair stay healthy and strong.

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PROTEINS Our skin and hair are mainly made up of proteins, such as keratin, collagen and elastin. The hair and nails are made up mostly of keratin, while collagen and elastin provide strength and support for the skin. Wrinkling and an aged appearance can become more obvious when there is excessive collagen and elastin breakdown. Good sources of protein include lean meats, chicken, fish and eggs. Plantbased proteins include legumes – such as lentils, beans, peas and soybeans – and nuts.

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IRON Iron deficiency can result from a poor diet or chronic blood loss. When iron levels drop, anaemia can develop and the patient can feel tired and lacking in energy. Low iron levels can cause the skin to look pale and unhealthy and cause itching. Iron deficiency is also a common cause of hair loss. Red meat is the best source of iron. Iron can also be found in legumes and whole grains, as well as spinach.

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ZINC Zinc is a trace mineral that is required for wound healing and a healthy immune system. Animal proteins such as beef, lamb, pork and fish are the best sources of zinc. Nuts, whole grains and legumes are also good sources.

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BIOTIN Biotin is also known as vitamin H and is part of the B complex group of vitamins. Most people get enough biotin in their regular diet, and it is uncommon to develop biotin deficiency, which can cause brittle nails and hair fall. Eggs are a good source of biotin. Other good sources include almonds, whole grains and milk.

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ESSENTIAL FATTY ACIDS Omega-3 and -6 essential fatty acids are required for healthy skin. These are incorporated into chemicals and transmitters in our body that affect our immune responses and regulate inflammation and allergic responses. Oily fish such as tuna, salmon and sardines are a good source of omega-3 fatty acids. Flaxseed is another source.

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VITAMINS A and C Vitamins A and C are important for healthy skin. Vitamin A is important for cell growth, and vitamin C is required to produce collagen, which is the main supporting structure for the skin. Carrots, sweet potatoes and leafy vegetables such as spinach, kale and lettuce are good sources of vitamin A. Vitamin C is found in oranges, kiwifruit, papayas, berries, tomatoes and broccoli.

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ANTIOXIDANTS Antioxidants are substances that mop up damaging free radicals, which cause skin damage and ageing. Vitamin E is a good antioxidant, as are substances such as beta-carotene (which the body converts to vitamin A). Beta-carotene is found in papayas, carrots, pumpkin and spinach. Tomatoes are a rich source of lycopene, and green tea contains a powerful antioxidant known as polyphenol.

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WATER Lastly, do not forget to take enough water. After all, our body is twothirds water. There are no benefits, however, from drinking excessive amounts of water, and people with dry skin should not expect to correct this condition by simply drinking more water. They would need to use moisturisers to lock in the natural moisture in the skin. Remember that maintaining a healthy lifestyle and diet goes a long way to having beautiful skin and hair. Always check with your doctor or nutritionist before you embark on any dietary plan, and seek professional advice when in doubt.

CONTACT US

DR TAN HIOK HEE

practises at THOMSON SPECIALIST SKIN CENTRE 10 Sinaran Drive Novena Medical Center #10-05 Square 2 Singapore 307506 T 6397 6006 E [email protected] thomsonspecialistskincentre.com

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Yummy Mummy COVER STORY

Get some wholesome healing with our new halal confinement menu

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ost mummies can tell you that giving birth really takes its toll on the body. Not only does it need to replenish the blood and fluids lost, it has to get itself ready to produce breast milk. Postnatal recovery is even more important for mothers who had a caesarean delivery. One mummy who is no stranger to recovering from childbirth – and confinement practices – is Mdm Norfasarie Mohd Yahya, 32. The spunky owner of a ladies-only spa, who delivered

The new halal menu tastes great, the portions are generous, and the delivery service makes it really convenient for me to focus on recovery” 10

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her third child at Thomson Medical Centre in February, tells Celebrating Life how Thomson Medical’s new halal confinement menu has helped her recuperate from her delivery. Mdm Norfasarie is one of the first mummies to try Thomson Medical’s 28-day Resepi Ibunda Confinement Food (Halal) delivery service since it was launched earlier this year. For her, the dishes all score high on taste, and she had to take some time to name her favourites. “My top picks are the sambal egg, grilled beef steak and turi soup,” said Mdm Norfasarie, who was accompanied by hubby Mr Baihakki Khaizan, 32, son Mika, 7, daughter Moza, 5, and her newborn boy Muaz. “The turi soup is really tasty, and it’s also supposed to aid in breast milk production, which is just what I need.” She also noticed how the dishes increased in taste and intensity over the duration of the 28-day menu. This was deliberate, according to Ms Mae Mah, deputy director of business development at Thomson Medical Centre. “Our halal confinement menu is special in that it comprises two cycles to ensure optimal nutrition for postnatal recovery,” she said, adding that Thomson Medical is the first healthcare provider to create a thomsonmedical.com

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HASSLEFREE RECOVERY WITH HOME DELIVERY

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The second cycle from day 11 to 28 features more herbs and stronger flavours. At this stage, the emphasis is on fortifying the body. Besides traditional Muslim favourites, the menu also includes Western fare such as spaghetti and mashed potato, as well as Chinese-influenced dishes such as sesame ginger chicken. “Confinement food doesn’t always have to be boring… we made it contemporary and fun with a variety of dishes, while making sure they work well together to provide the right nutrients at the right time,” said Ms Mah. “For example, soups are not common in Malay cuisine, but here we’ve introduced quite a few. Soups are packed with nutrients to re-energise the body and contribute toward fluid intake. They also make one feel full and help prevent overeating and gaining unnecessary weight.”

The menu is certified halal by the Islamic Religious Council of Singapore (MUIS). All food is prepared in a kitchen certified by both MUIS and the National Environment Agency, and all ingredients come from halal-certified sources. All this means peace of mind for Muslim mummies like Mdm Norfasarie, who delivered all three of her children at Thomson Medical Centre. “I’ve always felt welcomed by the Thomson angels, and every time I check in to the delivery ward I don’t feel like I’m in a hospital – I feel like I’m having a staycation! This new halal menu tastes great, the portions are generous, and the delivery service makes it really convenient for me to focus on recovery and care for my baby.”

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WORDS: JEFFREY KONG. PHOTOS: WONG WEI LIANG; ART DIRECTION: GINNY GAY; LOCATION: PICK ME UP CAFÉ

special halal menu backed by experts in nutrition and traditional medicine. The first cycle, from day 1 to 10, features dishes with less salt, oil and ginger, so the taste is milder. At this stage, the food has to be easily digested and low in sodium. Cutting back on foods that are high in sodium can help restore normal sodium levels and reduce water retention.

Get your confinement food delivered to your doorstep! Developed by our in-house team of experts in nutrition, traditional medicine and lactation, our Resepi Ibunda Confinement Food (Halal) menu is a contemporary blend of East meets West, whilst retaining the rich traditional tastes of Muslim favourites. For full menu, ordering details and bookings, visit thomsonbaby.com

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A situation CHILD CARE

Helpful tips for managing children who are picky eaters

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icky eating often surfaces when children are around a year old and beginning to feed themselves. This eating behaviour may continue to preschool, a period during which the child experiences many critical functional changes that influence responses to food during mealtime. What are these functional changes? • Exerting emerging independence in making food choices • Expressing developing taste sensations • Slowing pace of growth • Practising new skills such as talking, walking, running and climbing during mealtimes

These changes will influence the child’s appetite, attitude toward food and consistency in eating. Hence the saying, “the only thing consistent about toddler feeding is inconsistency”. It’s natural for a growing child to be picky.

So how should parents approach this picky eater? • Relax. Remember your job is to provide your child with healthy food choices and pleasant mealtimes. It is your child’s job to decide which of those foods to eat and how much to eat. • Believe. The brain governs our nutritional status – a dynamic system of checks and balances for nutrient excesses and deficits in the body. To maintain energy, the brain will signal “hunger” when there is shortfall of food, and “satiety” when there is excess. When there is a specific nutrient deficiency, your brain generates a craving for the food that contains the specific deficient nutrient. On the other hand, when there are excesses, your brain induces nausea for the specific food. This biological feedback will regulate your child’s appetite.

So how can parents reduce this picky issue? • Teach your child to accept and eat the widest range of fresh and natural foods. Studies show a foetus can also enjoy the taste of his mother’s food. The priming of the five taste sensations ripens by about 6 months of age. Generally, the taste buds accept mild flavours. While sweet and salty are enticing, very strong sweet and salty flavours will be repulsive. At the same time, mildly bitter, sour, spicy and pungent flavours may not be repulsive. Hence, acceptance of a range of foods and flavours should start at an early age. • Provide your child with healthy food choices and pleasant mealtimes. • Cultivate your child’s preferences through repeated exposure to new foods. Perseverance is the key to success – some children have to be

Picky eating is natural and the ‘problem’ is part of growing up” exposed to a new food more than 10 times before they are willing to try it. • Have realistic expectations about how much your toddler “should” eat. After all, the child’s stomach is small. • Allow your child to decide which of these foods to eat and how much to eat. This approach encourages the child to listen to his body’s signals of hunger, satiety, craving and nausea while making healthy food choices.

Celebrating Life

• Set your child’s meal out before he sits down if your child refuses to stay still during mealtimes. Keep mealtimes short – about 10 minutes or so.

• During mealtimes, act positively and avoid any negative body language like disgust or disinterest when trying new foods. Your child will probably be less willing to try something new if you are also a “picky eater”. • If your child is picky because of sensitivity to taste, smell or texture of the food, offer a variety of food at each meal but avoid those he dislikes. Introduce each new kind of food gently but frequently. Alternatively, mix foods he likes and dislikes. • Put new foods next to foods your child likes to coax him into trying them. Encourage him to touch, smell, lick or taste the new food. Avoid preparing special meals for your child. Give him what the rest of the family is eating but in smaller portions. Once familiar, he may learn to accept new foods. • Offer safe “finger foods” that your child can feed himself with if he expresses a desire to self-feed. Put a variety of finger foods on a plate and allow him to eat off it. Gradually increase

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the portion. Alternatively, offer him a spoon to hold while you’re feeding him. This lets him feel in control.

Let your child get up when he indicates he is finished eating. • Aim for a nutritionally balanced week, not a balanced day if your child binge eats on specific foods in an erratic way. However, you should still encourage your child to eat well and develop healthy food habits. • Seek medical help if your child refuses food because he has difficulty swallowing.

Veteran paediatrician Dr Ang Poon Liat is the author of two books aimed at improving nutrition for the entire family. They are sold in a set of two for $85.60 and are available for purchase at the following outlets: THOMSON PAEDIATRIC CENTRE Thomson Medical Centre 339 Thomson Road, #03-05/06 Singapore 307677 T 6352 9100 / 6258 3353 PARENTCRAFT RETAIL SHOP Thomson Medical Centre 339 Thomson Road, Level 1 Singapore 307677 T 6350 8848 THOMSON RETAIL PHARMACY 339 Thomson Road, Level 1 Singapore 307677 T 6350 8810 E-SHOP thomsonbaby.com

What should parents avoid? • Forcing your child to eat. • Nagging. • Using desserts as rewards. Your child will quickly learn how to make deals and ask for rewards for doing other things, such as getting dressed. Remember, picky eating is natural and the “problem” is part of growing up. Picky eating outgrows itself once your child’s functional development matures.

CONTACT US

DR ANG POON LIAT

practises at THOMSON PAEDIATRIC CENTRE 339 Thomson Road, #03-06 Thomson Medical Centre Singapore 307677 T 6258 3353 E [email protected] thomsonmedical.com

thomsonmedical.com

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ADVERTORIAL ORAL HEALTH

Brushing up on teeth

Our dental specialist shares some vital information about baby teeth and how to prevent tooth decay ARE BABY TEETH IMPORTANT? Yes they are! Baby teeth are important for chewing and speaking, and help to guide the adult teeth into good alignment. WHAT IS THE MOST COMMON PROBLEM IN BABY TEETH? Tooth decay is the most common problem amongst preschoolers in Singapore. In fact, one in every two children will suffer from dental cavities before they start primary school. I HEARD SOME KIDS AS YOUNG AS 2 YEARS HAVE TO UNDERGO FILLINGS! Unfortunately, that is true. Dental decay can set in as soon as the first tooth erupts. DON’T BABY TEETH FALL OUT BY THE TIME A CHILD IS 7 YEARS OLD? IS THERE REALLY A NEED TO FIX BABY TOOTH DECAY? While the front baby teeth (the incisors) may fall out earlier, the back teeth – or the molars – only start to loosen between the ages of 10 and 12 years. Untreated tooth decay worsens over time and can cause unpleasant toothaches and infections. It is painful to chew with these teeth and this affects kids’ appetites and overall nutritional intake. Tooth decay is contagious. Permanent teeth that emerge into a mouth full of baby tooth decay will often fall victim to decay too. HOW CAN PARENTS PROTECT THEIR KIDS FROM TOOTH DECAY? Do not put your child to sleep with a bottle containing milk or any other liquid besides water. Falling asleep with a film 16

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of milk sugars on the teeth is one of the biggest reasons for the rise in dental cavities in preschoolers. Rinsing or having a sip of water after does not count! Brushing is the only way to effectively remove milk film. ANY OTHER DENTAL TIPS? Establish a good dental routine and dental habits from an early age, including toothbrushing at least twice a day with an age-appropriate toothpaste. WHEN SHOULD I TAKE MY CHILD FOR THE FIRST DENTAL CHECK-UP AND WHAT SHOULD I EXPECT? A child should have his first dental check-up as soon as the first tooth erupts

or before his first birthday. However, if parents have any concerns, they are always welcome to schedule a visit to a paediatric dentist any time before.

Helping new parents get a grip on cleaning and storing bottles

WHAT SHOULD I EXPECT ON MY CHILD’S FIRST DENTAL VISIT? Examining your child’s teeth and gums is just one part of the visit. Your paediatric dentist will also discuss your child’s daily dental routine, including any dietary practices that may put your child at high risk of developing dental problems. Recommendations will be tailored specifically to your child’s needs.

CONTACT US

DR TABITHA CHNG

practises at THOMSON SPECIALIST DENTISTRY 8 Sinaran Drive, #06-04/05/06/07 Novena Specialist Center Singapore 307470 T 6255 1771 E [email protected] thomsonspecialistdentistry.com

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lways check that the bottles you are intending to use are BPA free. Spend time reading through the instruction manual to understand the material of the bottle parts and sterilising methods recommended for each part. Wash all feeding accessories and preparation equipment thoroughly in warm soapy water – you can use a gentle cleanser such as PIGEON’s Liquid Cleanser. Use a clean bottle and teat brush (such as PIGEON’s 2-in-1 Nylon Bottle & Nipple Brush or PIGEON’s Sponge Brush with Sponge Nipple Brush) to scrub the inside and outside of bottles, hoods, screw caps and teats. Once done, sterilise the bottles immediately for use. HOW TO REMOVE SMELL FROM BOTTLES After using the bottles, always ensure that all remaining feed is removed from the hard-to-reach places. The remnants of milk fats and stains contribute to odour from the bottles. For smells and stains that are hard to remove even after washing, prepare warm soapy water and soak bottles and accessories for about 30 minutes in a clean glass pot or bowl. Ensure no bubbles are trapped and that all items are completely submerged. Scrub the inside and outside of bottles and teats once again.

HOW TO STERILISE BOTTLES Cleaned items can be sterilised using a commercial steriliser (such as PIGEON’s Slide Steam Sterilizer) or a pan and boiling water. For those using a PIGEON steriliser, assemble it according to the instructions. Pour the necessary volume of water directly onto the heating plate and place the feeding equipment into the steriliser. Run the steriliser until completion and let the unit cool down before removing the items. If using a pan, make sure the cleaned bottles and accessories are completely submerged in water and no air bubbles are trapped. Cover the pan and bring to a

rolling boil, making sure it doesn’t boil dry. Keep the pan covered until the feeding equipment is needed. For extraordinary circumstances where access to boiling water is out of reach, PIGEON’s sterilising tablets can be used to help sterilise items. One tablet can be fully dissolved in 2.3 litres of cold or lukewarm water, in a non-metallic container. Immerse items in the container for at least 30 minutes before removing with clean hands or sterilisation tongs. Decant all the water out from the bottles and accessories. STORING BOTTLES Wash and dry your hands before handling sterilised equipment. It is recommended that you use PIGEON’s sterilisation tongs for handling sterilised equipment. If you remove feeding and preparation equipment from the steriliser before you need it, keep it covered in a clean place. Fully assemble feeding bottles if you remove them from the steriliser before you need them. This prevents the inside of the bottle and the inside and outside of the teat from becoming contaminated again. BROUGHT TO YOU BY

FIT AT HOME

Get fitness back!

it is derived from exposure to sunlight, hence it is good to do a blood test to check for levels of vitamin D. • Lead an active lifestyle with regular exercise, including cardio, weight bearing and balance exercises. Post menopausal women who exercise regularly are about half as likely to develop diabetes compared to their sedentary counterparts. Gentle exercises that promote mobility, flexibility and relaxation also decrease stiffness and soreness of muscles. • Get enough rest and sleep. If you have hot flushes that disturb your sleep, wear cool clothing and reduce your intake of alcohol, coffee and spicy food.

Menopause, not misery

Common symptoms of menopause and how you can manage them effectively

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enopause is the last stage of a gradual natural process that leads to menstruation stopping permanently and signals the end of a woman’s reproductive period. The transition period before menopause is called perimenopause, when the body starts producing less oestrogen. During this period, women may experience some emotional and physical changes. Some women experience great discomfort while others hardly notice any difference in their bodies or moods. Some symptoms of menopause include irregular menses, weight gain, loss of muscle strength, tiredness, body aches, thinning hair, drier and more wrinkled skin, and mood swings. Some may experience headaches and palpitations. There is also a rapid loss of bone mass in the first three to five years after menopause starts,

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which may lead to osteoporosis and an increased risk of fractures. A decline in oestrogen levels in older women after menopause leads to higher low-density lipoprotein (LDL) cholesterol levels, which contributes to higher risk of heart disease. To effectively cope with menopause: • Have a healthy, well-balanced diet to combat weight gain. One should reduce sugar and fat intake and increase intake of whole grains/ brown rice. Fermented beans and soy products such as beancurd are high in phytoestrogens and may reduce menopausal symptoms. • Ensure adequate calcium and vitamin D intake to prevent osteoporosis. An adult 50 years and above needs about 1000mg of elemental calcium daily and 400–1000 IU of vitamin D daily. Most women do not get enough vitamin D as

KEGELS (PELVIC MUSCLES) Kegels have been hailed as the one most important postpartum exercise. They can be done immediately after birth to get your stretched pelvic muscles back in shape. According to Dr Steven Teo of Thomson Fertility Centre, kegels also help control urinary or fecal leakage post-pregnancy.

You can also do a health check to exclude hypothyroidism – also known as underactive thyroid – if you complain of weight gain and tiredness. All perimenopausal and menopausal women should have health check-ups, which include a breast screening, Pap smear, as well as screening for risk of heart disease, diabetes, cholesterol, hypertension and bone density changes. Early detection and treatment of these illnesses will improve quality of life in later years. In cases where symptoms of menopause are bothersome and severe, hormone replacement therapy (HRT) may be prescribed. However, most of the time, lifestyle changes and understanding the process of menopause will help one manage the symptoms well. Most women do not need treatment for menopause and continue to live active and interesting lives after menopause.

DO IT: Find the muscles you use when you hold your pee. Contract them for 3 seconds, and then relax for 3 seconds. Keep going in rounds of 10. CALF RAISES (LOWER LIMBS) “Maintaining lower limb mobility after childbirth is beneficial in stimulating blood circulation in the legs,” says Dr Teo. He adds that calf exercises are particularly important after a caesarean section or assisted vaginal delivery “to prevent deep vein thrombosis, which may be a life-threatening complication.” DO IT: Stand on the edge of a stair step or other raised step (as long as it’s in a safe environment) so only the balls of your feet are on the step. Lower your

PELVIC TILTS (ABDOMINAL MUSCLES) “New mothers may restart aerobic and strength conditioning exercises at a lower intensity, as soon as the wounds have healed satisfactorily, usually about 2 to 3 weeks from delivery,” says Dr Teo. “However, if you had a caesarean section, these exercises should be delayed for at least 3 to 4 weeks from delivery to let the abdominal wound heal completely.” DO IT: Lie with your knees bent, feet on the floor. Flatten your back against the floor by tightening your abdominal muscles and lift your bum up slightly. Hold for up to 10 seconds, then relax. Repeat and work up to 10 to 20 repetitions. DOCTOR TEO SHARES SOME WISDOM ON POSTPARTUM EXERCISE Is “too much” exercise possible? Yes, too much, too early may cause more harm than good. What’s right for you depends on your physique and the complexity of your childbirth process. Overstraining delivery wounds too early may impede proper healing. Go at a comfortable pace and increase appropriately over time. What’s dangerous? Avoid intensive and contact sports until all delivery wounds have healed satisfactorily. Listen to your body and stop if the exercises cause unusual pain or discomfort, signifying excessive stress on the affected parts of the body. Consult your doctor before starting any new exercise routine, or if you experienced any back or pelvic pain while you were pregnant.

CONTACT US CONTACT US

DR LAU PIK ONN

practises at THOMSON WELL WOMEN CLINIC 9 Scotts Road #10-02 to 06 Scotts Medical Center at Pacific Plaza Singapore 228210 T 6735 0300 E [email protected] thomsonwellwomen.com

WORDS: CHRISTEL GERALYN GOMES

WOMEN’S WELLNESS

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very new mother experiences firsthand this one unerring fact – having a baby is exhausting. Although exercise may be the last thing on your mind, experts say that gentle exercise soon after pregnancy facilitates healing, reduces the risk of postpartum depression and increases your chances of getting your pre-pregnancy body back. Here are three simple exercises that will help you regain your strength and shape.

heels as far as they will go, then stand on your tiptoes. Lower heels again, and repeat. This exercise can also be done on flat ground – stand with your feet slightly spread apart, and keep your posture straight. Rise up onto your toes, hold, then return to the start position.

DR STEVEN TEO

practices at THOMSON FERTILITY CENTRE Novena Specialist Center 8 Sinaran Drive, #07-02/03/04/05/06/07 Singapore 307470 T 6252 7766 E [email protected] thomsonfertility.com.sg

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NEW Events, awards and a clinic opening for Thomson Medical!

Fish is a great source of protein, which aids in tissue development and repair

PURELY YUMMY

Meals for new mums

NATIONAL WEANING CHALLENGE 2016

Try these revitalising recipes from Thomson Medical’s own confinement cookbook

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or a whole host of healthy and delicious confinement food recipes, check out Nourishment From Within, which can be purchased at the ParentCraft Retail Shop or online at thomsonbaby.com. These two recipes* are full of protein – perfect for recovering mums.

HONG ZAO FISH INGREDIENTS 1 red snapper fillet 20g ginger (finely chopped) 2 cloves garlic (chopped) 2 tbsp sesame oil 2 tbsp hong zao (red glutinous wine lees) 1 tbsp glutinous rice wine

100ml water ½ tbsp light soya sauce ½ tbsp brown sugar 1 stalk coriander leaf 3 stalks lettuce leaves Dash of salt and pepper

PREPARATION ŒM  arinate fish with salt and pepper. P  an fry fish lightly, and set aside. Ž Heat up sesame oil in pan, add in ginger and garlic, and sauté till fragrant.  Add in hong zao and stir fry over a low fire. Add in brown sugar, light soya sauce, water and glutinous rice wine.  Add the fried fish and simmer for another 5 minutes. ‘ Put fish on top of lettuce leaves and garnish with coriander. Serve hot.

BAKED HERBAL CHICKEN INGREDIENTS 1 chicken thigh (200–250g) 5 red dates 4 sticks of dang shen 5g yu zhu (polygonatum root) 1 stalk coriander leaf

Dang shen and dang gui help to nourish the blood and boost vitality

On 8 May 2016, Mother’s Day, we were at the Jubilee Baby Bash – the largest ever play date for SG50 Jubilee Babies and their parents – for a National Weaning Challenge at Marina Square. We are proud and ecstatic to announce that we broke the record at the event for the most number of babies feeding together!

Marinade: 1 tbsp hua diao wine 1 tbsp light soya sauce 1 tbsp sesame oil 1 tsp dang gui (Chinese angelica root) powder ½ tbsp brown sugar ½ tbsp grated ginger

PREPARATION Œ Soak the dang shen and yu zhu in hot water for 15–20 minutes. Prepare the marinade.  Combine marinade ingredients and marinate chicken with the sauce for 2–3 hours. Turn the chicken halfway through the marinating process to ensure the sauce is absorbed evenly. Ž On a piece of aluminium foil, place a small amount of sauce over the chicken and lay the rest of the ingredients over the chicken and wrap.  Bake at high heat (180°C–200°C) for 35–45 minutes. The duration of cooking depends on the size of the chicken thigh.  Alternatively, this dish can be steamed. ‘ Garnish with coriander leaf before serving.

TALK ABOUT BEING PREGGIE! On 23 April 2016, we had a leisurely afternoon of learning with medical experts. Dr Elly Sabrina of Banyan Clinic and Ms Fonnie Lo of Thomson ParentCraft Centre shared about the importance of exercising and eating right during pregnancy and after birth. We also heard from our homegrown celebrity, entrepreneur and this month’s

cover subject Mdm Norfasarie Mohd Yahya on her recent childbirth experience and postnatal confinement. Participants tried our halal Resepi Ibunda Confinement Food. For more information about our confinement food packages, do visit thomsonbaby.com. Check out our Ramadan and Great Singapore Sale specials in June and July.

NEW KIDS’ DENTAL CLINIC OPENING Mrs Wong Boh Boi (right) and Mdm Hawa Bebe Binte Hydrose, recipients of the Open Category with President Tony Tan Keng Yam

HEALTHCARE HUMANITY AWARDS 2016 The Courage Fund was set up in 2003 and exists till today as a continuing tribute to healthcare workers. On 6 May, we were proud to have two recipients from Thomson Medical at the Healthcare Humanity Awards 2016. Congratulations to all the winners!

Thomson Specialist Dentistry’s new kids’ dental clinic opened on 16 April 2016 at the Novena Specialist Center. Our two new paediatric dentists, Dr Toh Siew Luan and Dr Tabitha Chng, shared the importance of infants getting their first dental checkup once the first tooth appears. Parents interested to find out more or to book an appointment, please contact us at 6255 1771.

*Both dishes are recommended for consumption 2 weeks after delivery

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Make mealtimes a joy with these feeding essentials BÉABA FIRST MEAL SPOONS USUAL PRICE: $14.00 FBI/SBI MEMBERS*: $12.60

BÉABA BABYCOOK USUAL PRICE: $319 FBI/SBI MEMBERS*: $287

• Specially designed for babies being introduced to solid food • Ultra supple silicone material makes them gentle and comfortable for babies’ delicate gums and improves feeding experience • Bowl tip is suitable for babies’ mouths • Long handles are designed to aid parents in feeding babies • BPA-, phthalateand PVC-free

• Innovative French-made all-in-one blender, steamer, defroster and reheater • Prepares nutritious and delicious steamed meals, which retains more vitamins than other cooking methods • Easy to use – can be operated with just one hand

ParentCraft Retail Shop offers gift vouchers in $20, $50 and $100 denominations

RICHELL FOR BABIES DISH AND UTENSILS SET USUAL PRICE: $79.90 FBI/SBI MEMBERS*: $69.00

Set comes with the following items: Meal Time Cup • Has a non-spill valve that allows baby to drink easily but prevents leaks between sips Cool and Mash Weaning Bowl • Ensures that all food is properly cooled and mashed for babies • Triangular base makes scooping food easier Heat Sensor Spoon (Pack of 2) • Changes colour from red to yellow if food is too hot for babies

TT Roll & Go Bib • Special crumb catcher and wipeclean finish for easy cleanups • Rolls up neatly for easy storage

*The First Born Incentive (FBI) and Subsequent Born Incentive (SBI) programmes are fully integrated obstetrics programmes to provide mummies with one-stop convenience and exciting member privileges. Find out more at thomsonmedical.com

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• Covers all feeding and weaning needs • Set includes 2 bowls with microwaveable lids, 1 weaning bowl, 1 cup, 1 plate, 1 soup spoon, 1 feeding spoon, 1 baby spoon, 1 baby fork and 1 mugtre straw mug AVAILABLE AT PARENTCRAFT RETAIL SHOP Thomson Medical Centre, 339 Thomson Road, Level 1 For enquiries, call 6350 8848/8818 Shop online at thomsonbaby.com

Terms and conditions apply. Photos are for illustration purposes only. Actual items may vary slightly.

RICHELL FOR BABIES BUNDLE SET USUAL PRICE: $48.60 FBI/SBI MEMBERS*: $29.00

RUNNING OUT OF GIFT IDEAS?