Home Remedies for Postpartum Depression
Motherhood is taught and absolutely nothing and nobody can prepare you to what will come with your new baby. How you would react to the new arrival is unknown and you can’t predict how you will react.
Fact! 12-15% of women suffers postpartum depression (PPD)
What is it?
It is simply a type of depression some women experience after childbirth. You should not mistake it with “postpartum blues”, characterised by extreme sensitivity, moodiness and sleeping problems. Postpartum blues will be gone within two weeks from childbirth.
Postpartum depression;
- Will grow stronger with time
- Can last for months
- Can lead women to develop confused and disorganized thinking
- Can lead suicidal thoughts
- Can lead women to consider infant homicide
It is crucial for patients with postpartum depression to get professional help.
What causes it?
- Hormonal changes and imbalance
- Family history of depression
- Psychological aspect of being a parent
- Physical stress of birth
- Lack of sleep
- Stress
- Lack of support
Are you at risk?
Researchers from University of Michigan have determined that there are a few factors that may determine if postpartum depression would be a problem. According to them the higher risks of postpartum depression are;
- personal history of depression
- family history of depression
- postpartum depression with previous births
- single women
- women with unsupportive relationship
- women with multiple children
How to treat it?
- Get support
You need good support network. It really does not matter if you have one baby or nice bundle of angels. You need help because you are not a miracle worker. If you can’t count on your partner, or you are a single mom, think of someone who can be your baby buddy. Don’t be ever ashamed to ask for help. If there is absolutely nobody in your family or friends you may consider professional help. Get someone to help you to look after a baby, to help you with housework or even groceries. Take some pressure of your shoulders to focus on just one thing.
2. Exercise
It may feel like the last thing you would consider doing but it really helps. Researchers from University from University of Michigan have proved that regular physical activity improves physical health and mood. Don’t go overboard though;
- maximum 30 minutes of physical activity per day
- up to 3 times a week
- minimum 10 minutes a day
- brisk walk will do
3. Nutrition
Yes, food can heal. Scientists have proved that poor eating habits and deficiencies in some minerals and vitamins are linked to mood swings.
- Choose complex carbohydrates – fruits, vegetables, bread made from whole grains
- Increase vitamin and minerals intake
Vitamin B6, B12 and folic acid reach food – leafy greens
Vitamin D – just sit in the sun, but if there is no chance of sunny days anytime soon, pick vitamin D supplements
Omega-3 fatty acid- tuna, salmon, sardines
Rainbow of fresh fruits and vegetables
Combine whole grains with lean protein food such as chicken or fish, kidney beans, peas
Drink plenty of water- 64 oz is recommended for women so your body will stay properly hydrated
Limit caffeine intake
Limit soda drinks
No alcohol
Avoid processed sugar food – candy, bars, and cookies
Eat smart
- eat when you are physically hungry
- eat slowly
- drink during your meals
- regulate portion sizes
- eat regularly without starving yourself
- don’t skip breakfast
- plan meals ahead
4. Sleep
I can’t stress enough how important it is to get enough of sleep. When well rested everything looks better, you feel stronger and happier. Establish good sleep habits.
60- 80% patients with depression have stated that their symptoms appear because of lack of sleep.
Modify your daily routine to have better sleep later;
- get outside for a walk during a day
- exercise (light) during a day
- eat regularly and keep small portions
- cut caffeine, chocolate and soda
- go to bed always at the same time
- open windows and get fresh air in
- remove all electrical devices from room
- find something to relax, just before bed time; music, book, warm milk
– Avoid energising activities in the evening
– Avoid stressful situations before bedtime
– No spicy or heavy foods before bedtime
– Don’t drink hour before bed time
– Keep your bedroom dark
5. Stress management
If you feel stressed, overwhelmed, overloaded with responsibilities, think what that is affecting you the most. It may be anything like:
- too much noise
- too much on your head
- worries about other kids
etc.
Don’t put high expectations on yourself
It doesn’t matter that ironing is not done, or house isn’t tidy. Focus on yourself and your baby. Everything else can wait. Make sure you do something you enjoy every day. That will help to relax.
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