Zou Yue Zi: Supporting the Mother After Childbirth

Proper postpartum care is essential for the mother’s immediate and long term health. Through rest, nutrition, and healthy daily practices, women can recover from the rigors of pregnancy and delivery to best support themselves and their growing family. The following guidelines can be adapted to best reflect the individual mother’s postpartum experience for optimal recovery.

Zou Yue Zi

Zou Yue Zi, or “doing the month”, refers to the first 40 days, or 6-8 weeks, of essential and specific rest after birth where the focus is on the mother’s recovery. This is the practice of slowly acclimating to regular, pre pregnancy and delivery activity, allowing the mother’s body to regain strength through rest and relaxation. Each month postpartum has particular guidelines to follow for optimal recovery.

Month 1:
Aside from caring for the baby’s needs like feeding and changing diapers, the rest of the mother’s time should be spent in bed. Get up only to use the restroom or bathe.
Sleep when baby sleeps, even if that is just for a few minutes
Designate someone else, whether that be a partner, parent, doula, friend, or other type of professional, to manage household tasks like cleaning, cooking, childcare, and various other daily life tasks
Do not go outside and avoid opening windows
Limit the number of people you allow in your home to avoid germs
Do very soft stretches from bed
Pay attention to vaginal bleeding- should only last a few weeks after birth
Keep the body at a comfortable temperature- not too hot or cold
Practice meditation

Month 2:
This is the time to start reincorporating simple household tasks
Start taking short walks outside
Incorporate light exercises like yoga, pilates, or qigong to strengthen lower back and abdominals
Strengthen pelvic floor with kegel exercises
Avoid lifting weights or doing heavy housework

Month 3:
Regular activity should be achievable by now, but recovery is individual

Acupuncture

As early as 7 days after birth, postpartum acupuncture can help rebalance the mother’s body and support recovery. Treatment will vary depending on vaginal vs c-section delivery, as well as on the mother’s particular needs. 

Acupuncture can help with the following postpartum symptoms:

Difficulty lactating
Mastitis (inflammation or an infection of one or both breasts)
Urinary incontinence from vaginal tearing
Fatigue/exhaustion
Pelvic pain, and pain/recovery after a C-section
Constipation and hemorrhoids
Postpartum depression and anxiety
Night sweats and hormonal imbalances
Uterine bleeding
Calms the nervous system
Promotes stress relief and relaxation
Grounding
Relieves symptoms of postpartum depression and anxiety

Nutrition and Recipes

According to TCM, blood and yin deficiency and blood stagnation are two types of deficiencies that can affect a woman’s body postpartum. Birth is a strenuous process in which the mother’s Qi, or energy, is depleted and she loses a large quantity of blood. During pregnancy, blood, Qi, and essence are given to the baby, depleting the mother. To combat these deficiencies while pregnant, prenatal vitamins are recommended, but supplementation does not end postpartum. Proper nutrients are required to produce milk to feed the baby, and to support the mother in replenishing Qi and essence.

Postpartum vitamins:

Iron, B12, omega fatty acids, choline, vitamin D

Postpartum foods:

Grains like millet, rice, oats, corn, barley, wheat
Proteins like eggs, salmon, lean meat, chicken, black chicken, mung beans, black bean
Nuts or seeds like black sesame seeds, walnuts, pecans, pine nuts
Vegetables like dark leafy greens, carrots, legumes, spinach, seaweed, yams, broccoli, asparagus
Roots like ginger
Fruits like cantaloupe, honeydew, bananas, mangoes, apricots, prunes, grapefruit. Fruit can be fresh, canned, or dried, but avoid frozen
Dairy like organic whole fat milk, yogurt, cheese

Avoid the following:

Alcohol and smoking
Oranges, onions, and garlic- may cause bloating and diarrhea in the newborn
Chives, hot chili, pungent foods
Frozen or icy cold foods and drinks of any kind
Sugary or processed foods such as cakes, pastries, and desserts
Overly oily, greasy, fried, or fatty foods
Ginseng tea

Chicken Soup

Ingredients:

1 whole Chicken silkie or black chicken if possible, regular chicken if not - around 2 lbs or 1 kg.

¼ Cup (60ml) Shaoxing Chinese cooking wine or sherry

4 (2oz or 60g) Scallions, chopped

1.5 oz (45g) Fresh ginger, peeled and sliced thin

1 oz (25g) Shiitake mushrooms (optional)

1 bag dried herbs from Cherry Blossom Healing Arts- separate out the goji berries and red dates

Soy sauce to taste

Salt and pepper to taste

Instructions:

Rinse chicken, remove giblets, and place in a large stockpot or dutch oven. Add in cooking wine, scallions, ginger, and bagged herbs.

Bring to a gentle simmer over medium heat and scoop off any foam that rises to the surface. Continue at a gentle simmer until the chicken is cooked through and falls off the bone, about 45 minutes.

Carefully remove chicken from the broth and allow time to cool before removing the meat (and skin if you like it).

Return carcass to broth, cover, and cook at a very gentle simmer for a clearer broth, about 3 hours, or a light boil for a creamier broth, about 2 hours.

Strain broth, discarding chicken carcass and aromatics. Return broth to the pot, add in chicken meat, goji berries, dates, and mushrooms. Simmer until mushrooms are cooked through, about 2-4 minutes.

Season with additional salt, pepper, or soy sauce as needed. Garnish with chopped scallions and enjoy!

In our modern world, there is a strong pressure to quickly return to normal life. However, taking the time to really rest, nourish, and replenish your body postpartum can have immediate and long lasting positive effects on a mother’s health, and therefore her baby’s as well. These first weeks after the stress of birth are precious, and should be treated with care. Take the time to rest and relax and enjoy your new baby.

References

https://elissapelling.com.au/tcm-and-postpartum-traditions/
https://cherryblossomhealingarts.com/womens-health/how-to-care-for-yourself-postpartum
https://www.tcmhealingcenter.com/post/postpartum-care-with-tcm-how-to-optimize-the-health-of-you-and-baby
https://www.hennepinhealthcare.org/specialty/acupuncture/acupuncture-postpartum/
https://thedaohealth.com.au/postpartum-support-acupuncture/
https://babynestbirth.com/acupuncture-after-birth-top-4-healing-benefits/

Garden Herbal Medicine

Herbs and How to Harvest them Yourself

Drying your own herbs to use for teas or cooking is as easy as hanging bundles of fresh herbs in a cool, dry space until dry. Make sure to use organic herbs if growing your own to dry and ingest. The following herbs can be grown in your own garden and used fresh or dried in cooking and in tea. Dry the stems or leaves in the open air, and then store in an airtight container for optimal freshness and longevity.

Oregano
Oregano is a species of flowering plant in the mint family, and is most commonly used in Greek and Italian cooking, and in teas. All parts of oregano, flowers, leaves, and stem, are edible, but the leaves are most commonly used for ingesting in food and drink. Grow oregano in a full sun spot, and over winter indoors to harvest year around.

Quality: Antioxidant, antibacterial, antiviral, antifungal, antiparasitic, anti-inflammatory,

anticancer, antiseptic, anti-parasitic

Flavor: Slightly bitter, earthy, pungent, aromatic, cooling, warming

Benefits: Clears heat, disperses wind, circulates Qi, treats lung infections, colds, flu, diarrhea, vomiting, herpes, fungal infections, various stomach disorders, boosts immunity, fights cancer, heal burns and wounds, prevent infections, relieve pain, promotes healing

Sage
Sage is a perennial, evergreen subshrub, with woody stems, grayish leaves, and blue to purplish flowers. It is a member of the mint family, and is most commonly used fresh or dried in cooking and teas. While the flowers can be used for garnish, the leaves are the only edible part of the plant. Sage likes a sunny, humid growing environment, and does not like wet soil. Grow in the ground or in a planter, and over winter indoors for year around harvesting.

Quality: Diaphoretic (induces sweating), Diuretic, Hemostatic, Emmenagogue, Tonic,

Digestive, Antispasmodic, Pesticide, Astringent, Anti-inflammatory, Antioxidant, Antiseptic,

Antimicrobial, Carminative, Relaxant

Flavor: Acrid, bitter, cool, slightly warming, astringent

Benefits: Builds Qi, invigorates blood, clears heat, eases menstrual cramps, alleviates cold and flu symptoms, aids in memory and cognitive function, relieves feelings of depression and anxiety, heals ulcers.

Lavender
Lavender is a species of perennial flowering plant in the mint family, and is most commonly ingested in teas. All parts of the plant are used to make tea, specifically the leaves and flowers. To grow lavender, keep the plant in a full sun spot and prune frequently to encourage growth. Dry lavender in bundles and crush leaves and flowers to boil in water for a relaxing tea.

Quality: Antibacterial, Sedative, Antidepressant, Analgesic, Antiseptic, Expectorant, Vulnerary,

Carminative, Anti-inflammatory, Insecticide, Antispasmodic, Aphrodisiac

Flavor: Pungent, a Bit Bitter, Cool, Drying

Benefits: Clears heat, expels wind, circulates Qi, reduces inflammation, eases feelings of stress and anxiety, eases headache discomfort

Thyme
Thyme is an herb in the mint family with woody stems and aromatic leaves. Full fresh springs and dried leaves are often used in cooking. This plant likes a full sun environment where it can spread, and does not like to be overwatered. To harvest, snip full stems and hang to dry. One dry, remove the leaves from the stem and incorporate into soups or tea to reap full health benefits.

Quality: Antiseptic, antispasmodic, antitussive, carminative, expectorant, anti-parasitic

Flavor: Acrid, slightly bitter, cool

Benefits: Tonifies Qi and spleen, soothes skin conditions like eczema and acne, can disinfect, supports a strong immune system, fights respiratory infections, prevents food poisoning, and eases symptoms of colds, flu, coughs, sore throat, bronchitis, tonsillitis, colic, arthritis, and upset stomach

Rosemary
Rosemary is an aromatic, perennial evergreen shrub in the mint family, and is a popular herb for cooking with fresh or dried. This plant likes full sun, and can be grown both indoors and outdoors. To harvest, cut full sprigs to dry, and then remove leaves from the stem to use in cooking or steeped in a tea.

Quality: Antibacterial, Anti-inflammatory, Antioxidant, Rubefacient, Stimulant, Relaxant,

Tonic, Astringent, Diaphoretic, Antifungal, Antiseptic, Anti-aging, Anticancer, Carminative

Flavor: Sweet, Acrid, Slightly Bitter, Warm, Astringent

Benefits: : Moves Blood, clears Wind Cold and Damp, supports Lungs, strengthens Spleen, tonifies Yang, builds Qi, enhances mood and memory, boosts heart health, reduces stress that leads to heart attacks, improves blood circulation, stimulates hair growth, prevents dandruff, calms asthma, coughs, sore throat, and other lung infections, purifies the air, prevents infections

Mullein
Mullein is a genus of over 450 species of flowering plants in the figwort family. The leaves and flowers are edible and are used dried or fresh in soups, teas, or syrups. Mullein grows best outdoors in full sun with moderate watering, and is particular about when to harvest. If using the leaves, harvest in the fall of the first year of the plant’s life, or spring the second year of the plant’s growing cycle, before the flower stalk grows. This ensures they grow back annually.
Most commonly ingested in tea form.

Quality: Analgesic, Antispasmodic, Emollient, Astringent, Diuretic, Antimicrobial, Antioxidant,

Anti-inflammatory, Hypnotic, Anticancer, Demulcent, Sedative, Expectorant, Moistening

Flavor: Slightly Sweet, Astringent, Bland, Cool, Moistening

Benefits: Tonifies Yin and lung Qi, treats respiratory problems like asthma, sore throats, shortness of breath, wheezing, congestion, and bronchitis, soothes nerves, prevents cancer, softens skin, heals wounds, and induces sleep.

Mugwort
Mugwort is the common name for several species of aromatic flowering plants in the genus Artemisia. The leaves are used as an ingredient in food and drink, and can be eaten raw or cooked to season meat and fish. Grow in full sun, and harvest leaves from spring to autumn to use for tea. Mix with mint, sage, and fennel for a digestive tea. To dry, cut stalks and hang upside down.

Quality: Tonic, stomachic, febrifuge, anthelmintic. antiseptic, anti-inflammatory, relaxant,

choleretic, anti-parasitic

Flavor: Extremely Bitter, Acrid, Warm

Benefits: Disperses cold, cleanses the blood, moves blood and Qi, regulates hormones- not suitable for pregnant women to ingest, stops bleeding, lowers fevers, purges the stomach of toxins, relieves cough and cold symptoms, eases anxiety.

Peppermint
Peppermint is a hybrid species of mint, a cross between watermint and spearmint. The leaves can be eaten raw and dried, and is commonly used for flavoring foods and beverages, making teas, and as garnish. Peppermint grows best in a shaded and cooler environment with plenty of water. To harvest, make sure to cut leaves before the plant starts to flower. This ensures the leaves have the most potent flavor. Cut the entire stem and hang to dry.

Quality: Antispasmodic, Antacid, Antimicrobial, anti-inflammatory, Antiseptic, Antitumor,

Chemopreventive, Antioxidant, Analgesic, Expectorant, Diaphoretic, Relaxant, Sedative, Gentle

Liver Tonic, Stomachic

Flavor: Pungent, Slightly Sweet, Cool

Benefits: Expels wind heat, moves blood, promotes the discharge of bile, supports digestion and healthy liver function, eases IBS and Chron’s symptoms, improves mental clarity and focus, reduces inflammation of the stomach and bowels, treats colds and flus, eases headache discomfort, reduces fever and chills, and soothes feelings of stress and anxiety.

References

● https://draxe.com/nutrition/oregano-benefits/

● https://www.verywellhealth.com/add-flavor-and-lower-cholesterol-with-sage-4069887

● https://www.mountsinai.org/health-library/herb/lavender

● https://www.whiterabbitinstituteofhealing.com/herbs/rosemary/

● https://www.whiterabbitinstituteofhealing.com/herbs/lavender/

● https://www.whiterabbitinstituteofhealing.com/herbs/mullein/

● https://www.whiterabbitinstituteofhealing.com/herbs/mugwort/

● https://www.whiterabbitinstituteofhealing.com/herbs/peppermint/

● https://www.whiterabbitinstituteofhealing.com/herbs/oregano/

● https://www.whiterabbitinstituteofhealing.com/herbs/sage/

● Western Herbs According to Traditional Chinese Medicine- Thomas Avery Garran

Combating Summer Dampness

Dampness is a yin disorder characterized by excessive moisture in the body caused by the
environment, poor diet, or internal organ weakness. Most commonly associated with the spleen,
dampness creates a thickness about the body in the form of mucus, excess water, stagnation, poor
circulation, and swelling. When the spleen is weak, digestion is weak, causing many unpleasant
symptoms that are worse in the heat of summer. Through proper diet, hydration, acupuncture,
and cupping, symptoms and more serious conditions can be relieved. Understanding what types
of symptoms you are experiencing can help you pick the proper course of treatment, and stay
cool in these hot summer months.

Internal and Environmental Symptoms

Internal Dampness:

● Mucoid deposits like cysts, edema, tumors

● Overgrowth of yeasts, viruses, bacteria, or parasites

● Difficulty moving joints

● Numbness

● Swelling

● Localized pain

● Poor digestion

● Lack of appetite

● Bloating in abdomen

● Diarrhea

● Headaches

● Thick or greasy coating on the tongue

● Excess phlegm, causing coughing

Summer heat symptoms:

● Excess sweating

● Lethargy, mental and physical fatigue

● Fever

● Nausea or upset stomach

● Dizziness

● Whole body heaviness, or heaviness in arms and legs

● Irritability

● Stuffiness in the chest

● Swelling and bloating

● Do not confuse summer heat and dampness symptoms with heat stroke.
If you are experiencing symptoms like rapid heart rate, fainting, dark urine, then seek immediate medical attention.

Acupuncture

Acupuncture is a great resource for relieving symptoms of dampness. Particular acupuncture
points are stimulated that release heat and support the spleen. Acupuncture also increases
circulation and supports digestion. Cupping can remove dampness, open meridians, eliminate stagnation, promote Qi and blood circulation, reduce swelling and pain, promote detoxification, and relieve fatigue, all common dampness symptoms.

Diet

Consuming dairy, greasy or heavy foods, and anything fried can exacerbate damp symptoms, but conveniently it seems that these foods are instinctually less appealing when the weather is warm. Our bodies crave cooling and refreshing foods that help keep our body temperature down and keep us hydrated. Foods like watermelon, cucumber and mung bean soup are naturally cooling and help regulate body temperature. Roasted root vegetables like carrots, sweet potatoes, and radishes strengthen the spleen, and steamed leafy greens like kale and spinach eliminate dampness by supporting the body’s natural detox pathways. Though garlic, ginger, and onions are warming, this very attribute helps dispel dampness by improving circulation and reducing swelling. Eating whole grain foods that are easy to digest, like brown rice, quinoa, barley, and oats, helps support the spleen.

Dampness is considered a spleen deficiency, so focusing on nutritionally supporting the spleen will help eliminate many symptoms of dampness. Avoid raw or cold foods if you regularly experience weakness, coldness, or watery stools. This can be a sign that your digestive process is not strong enough to support the energy required to break down raw food, so lightly cooked and warm foods are better for proper digestion. Other foods like meat, dairy, butter, eggs, nuts, seeds, processed, and high sugar content foods are best avoided to heal from dampness. Eat earlier in the day and smaller portions at a time.

Also, staying hydrated is crucial. Increased water intake is essential, but room temperature water is best, despite the urge for ice cold water on a hot day. When cold water is consumed, it can weaken the spleen and stomach because both organs need a regulated and moderate temperature to function properly. The stomach will work at warming the cold water up by drawing heat from the lower body, weakening circulation and causing swelling, a common symptom of dampness.

Mint tea is a cooling water alternative that is known to relieve heat in the head and chest. Other herbal teas like cardamom, ginger, fennel, chrysanthemum, and lotus leaf are known to clear dampness and promote proper fluid balance within the body. One more liquid to consider is coconut water, or other naturally electrolyte rich drinks.

When experiencing extreme temperatures, ingesting only water can dilute the salts in the body, so replenishing with electrolytes is important. Coconut water is known to reduce swelling, promote stress relief, aid digestion, is a great dairy alternative, and has naturally occurring electrolytes to keep you hydrated.

Dampness is an unpleasant feeling, but with proper diet and acupuncture, relief is possible. Remember to keep yourself cool, refrain from lengthy outdoor activities on the hottest days, and stay hydrated with more than just water. Helping your digestion with proper nutrition will help your body function at its best, and will keep you cool all summer long.

Resources

● https://www.northshoreacupunctureandnaturalmedicine.com/north-shore-acupuncture- blog/foods-summerheat#:~:text=Traditional%20Chinese%20Medicine%20%2D%20Summer%20Heat&text=The%20element%20of%20dampness%20can,body%20and%20elevate%20its%20symptoms.

● Healing with Whole Foods: Asian Traditions and Modern Nutrition- Paul Pitchford

● https://www.macupuncture.com/copy-of-hidden-hazards-of-iced-water#:~:text=The%20Chinese%20believe%20that%20all,in%20order%20to%20function%20properly.

● https://kitchenofyouth.com/5-ways-coconut-water-can-improve-your-life/#:~:text=In%20Chinese%20medicine%2C%20we%20use,urinary%20tract%20infections%2C%20and%20herpes.

● https://www.totemacupuncture.com/blog/what-is-dampness-in-the-body

● https://www.samanthalawacupuncture.com/post/dampness-in-chinese-medicine-how-to-resolve-it