Health
The postpartum period, often hailed as a time of joy and celebration, can also bring about significant emotional challenges for new mothers. One of the most common health issues during this time is postpartum anxiety and depression. These terms encompass a range of mood disorders and affect a significant number of women following childbirth. We can provide information on understanding the nature of these conditions, how to prevent, knowing how to seek support if affected, and how to offer support to a friend who is experiencing symptoms.
Have an alternate postpartum health query that isn’t covered here? Check out our blog for further topics or email us to request it be discussed!
What is Postpartum Anxiety and Depression?
Postpartum anxiety and depression encompass a spectrum of mood disorders that can affect women during the weeks and months following childbirth. Postpartum depression (PPD) manifests as persistent feelings of sadness, hopelessness, and inadequacy, often accompanied by changes in appetite, sleep disturbances, and difficulty bonding with the baby. Postpartum anxiety, on the other hand, involves excessive worry, racing thoughts, and physical symptoms such as rapid heartbeat and sweating. These conditions can occur independently or coexist, significantly impacting the mother's ability to function and care for herself and her baby.
What can I do to try and prevent PPD or PPA?
Preventive strategies play a crucial role in mitigating the risk of postpartum anxiety and depression. Building a robust support network comprising family, friends, and healthcare professionals can provide emotional validation and practical assistance during the postpartum period. Prioritizing self-care through adequate rest, nutritious diet, regular exercise, and engaging in activities that promote relaxation and stress relief can also bolster maternal resilience and mental well-being. Open communication with loved ones and healthcare providers about feelings and concerns can help identify early warning signs and facilitate timely intervention.
Our recommend preventative interventions:
Consume a whole food, nutrient-dense diet
Opt for whole, unprocessed foods as the cornerstone of your diet, prioritizing organic or locally sourced options whenever feasible. Incorporate nutrient-dense foods such as grass-fed beef, wild seafood, organic fruits and vegetables, avocado, nuts, seeds, and whole grains like quinoa or wild rice. Avoid relying on weight loss shakes, packaged or processed foods, and convenience items high in sugar, such as bars, muffins, or pre-made smoothies. By nourishing your body with wholesome, natural ingredients, you can support overall health and well-being while maintaining sustainable eating habits.
Eat warm, soothing foods
Opt for nourishing options like broths, soups, hearty stews, and curries crafted with bone broth, as they promote easy digestion and efficient nutrient absorption. Embrace warm herbal teas and incorporate warming spices like cinnamon and ginger into your diet, which are gentle on the body's stress pathways and aid in digestive flow. Aim for a hydration goal of approximately 1 ounce of fluids per 1 ounce of body weight, ensuring adequate hydration to support overall well-being and vitality. By prioritizing these comforting and nutrient-rich choices, you can nurture your body and enhance its resilience during times of transition and renewal.
Support your body with supplements
Continue with your prenatal to help prevent depletion. If desiring additional supplementation, studies show that possible dietary supplements aimed at preventing postnatal depression include omega‐3 fatty acids, iron (obtain via food), folate, s‐adenosyl‐L‐methionine, vitamin B12 (cobalamin), B6 (pyridoxine), B2 (riboflavin), vitamin D and calcium.
Rest
It is paramount that you rest, particularly during the first 40 days. Head to our “First 40 Days” section to learn more.
What do I do if I am experiencing symptoms?
If experiencing symptoms of postpartum anxiety or depression, seeking support and treatment is paramount. Initiating an honest conversation with a trusted healthcare provider can facilitate access to appropriate resources and interventions tailored to individual needs.
Our recommended natural remedies for PPA and PPD include:
Supplements:
Saffron, renowned as the world's most expensive spice, boasts a rich history as a medicinal herb spanning over 4,000 years. A clinical trial published in Phytomedicine in December 2017 revealed promising results in treating postpartum depression, with a 96% remission rate observed in the group treated with 15mg twice daily of Saffron Stigma, compared to the placebo group.
Omega-3 liquid from Fish Oil, known for its ability to reduce depression by lowering neuro-inflammation, proves beneficial in the perinatal period and supports infant brain development. A recommended dose of approximately 2 grams of EPA per day is suggested, preferably taken before birth to build up stores.
Curcuminoids from Turmeric exhibit significant benefits for depression and anxiety, with a six-week study indicating comparable efficacy to fluoxetine, a conventional antidepressant.
Vitamin D, essential for mental well-being, is particularly crucial during winter months when sunlight exposure is limited and is recommended by health authorities for both adults and newborns, with doses ranging from 1000iu per day or more based on blood levels.
Magnesium has been shown to significantly decrease symptoms of anxiety and supports mood. It also improves quality of sleep. Recommended doses are 300mg of magnesium once or twice a day.
Our Mothers2B Recommended Supplements
Lifestyle:
Stress reduction techniques (Stress)
Slow, relaxing walks in nature. Please limit strenuous exercise and focus on restful movement.
Therapy with a licensed therapist who you connect with.
Utilizing support from friends and family and initiating honest, open dialogue.
How do I support a friend with PPA or PPD?
Supporting a loved one through postpartum anxiety or depression requires empathy, patience, and non-judgmental understanding. Listening attentively to their concerns, offering practical assistance with childcare and household tasks, and providing emotional validation can alleviate feelings of isolation and helplessness. Encouraging them to seek professional help and accompanying them to appointments if needed demonstrates solidarity and reinforces their commitment to self-care. Educating oneself about postpartum mood disorders and validating the mother's experiences without minimizing or dismissing them are crucial aspects of providing effective support.
Postpartum anxiety and depression are common yet treatable conditions that require proactive intervention and compassionate support. By raising awareness, implementing preventive measures, seeking timely treatment, and offering unwavering support to those affected, we can foster an environment of understanding, healing, and resilience within the maternal community.