Nutrition for PostPartum Depression


Postpartum depression is very common among new mothers. In fact 40-80% of new moms feel the baby blues! Discussing your emotions and mental state with your health practitioner during pregnancy can be very helpful in catching any sign of depressed mood early.

Symptoms of depression may include negative feelings toward baby, lack of pleasure, lack of appetite, fatigue, feeling withdrawn, feeling worthless or guilty, agitated, irritable, trouble sleeping, difficulty concentrating, or having thoughts of death or suicide.

Factors that may contribute to depression:

Do you have any of these risk factors? Talk to your doctor and work on strategies for coping with or changing these factors.

  • Unsupportive birth environment
  • Rapid hormonal changes
  • Insecurity about being a new mom
  • Sleep deprivation
  • Feeling isolated
  • Family/personal history of depression
  • History of cyclic mood swings

 

Ways to support a new mom:

Working on the foundations of health are critical for nourishing a new mom! Sleep, water, and high quality food are the basics to support a woman in those critical weeks after birth. A few hours of sleep, a shower, and a well-balanced, nutrient-dense meal can help a new mom feel refreshed and revitalized.

  • Sleep!
  • Drink water – at least 10 cups/day, perhaps more if you are breastfeeding
  • Breastfeeding boosts moms mood (use a lactation consultant to ensure baby has a good latch)
  • Eating organic, whole food meals every 2-3 hours, in a relaxed setting
  • 80g of protein/day
  • Eat more potassium
  • Avoid food sensitivities
  • Support from family and friends
  • Childcare for older children
  • Movement – even walking!
  • Breathing exercises, relaxation techniques, reduce stress!
  • Talk to your doctor about ruling out medical conditions such as anemia, hypothyroidism, thyroiditis, and low cholesterol.
  • Talk to a counselor
  • See an acupuncturist, massage therapist, or craniosacral practitioner

 

Vitamins and Supplements:

Talk with your health care practitioner to determine the dose that is safe, and therapeutic for you. A high quality prenatal, fish oil, and probiotic will be a solid foundation. You may need higher doses of some nutrients like iron or fish oil.

  • Vitamin B12 – sublingual or intramuscularly (1,000mcg)
  • Vitamin C (500-1000mg)
  • Vitamin B6 (50-100mg) *high doses can suppress milk production
  • Zinc (20-30mg)
  • Magnesium glycinate (250mg-500mg)
  • Probiotics with at least 10 billion organisms
  • Essential fatty acids 4 grams daily of EPA and DHA

 

Botanicals for Postpartum Depression:

Herbs are very supportive for a woman in the postpartum period. Safe herbs to use during the postpartum period can can relax the nervous system, reduce anxiety, boost mood and energy, regulate hormones, and promote restful sleep.

Before using any herbs, check with your herbal-friendly health practitioner to make sure they are a good option for you to try, or to suggest other herbs or modalities that would be better for you.

Some of these herbs include:

  • Ashwaganda
  • America/Siberian Ginseng
  • Blue vervain
  • California poppy
  • Chamomile
  • Chaste berry
  • Dong quai
  • kava kava
  • Lavender
  • Lemon balm
  • Milky oats
  • Motherwort
  • Nettles
  • Passion flower
  • Peony
  • Rosemary
  • Schisandra
  • Skullcap
  • St. John’s wort

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