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Today we continue our new series–”After Baby Comes: Postpartum Recovery Tips & Blessings for New Moms.” I’m blessed to have a full line-up of very talented guest posters, so I can recovery and enjoy my new sweet baby! Today, Jenna is giving some great tips on how to beat the baby blues. Please pay her site a visit!
Guest post by Jenna Orme of Wholesome Bits
It caught me off guard. Coming from out of nowhere. I felt alone. Helpless. Hurt and worst, feeling I had no hope.
These are the emotions that came when I experienced postpartum depression (PPD).
My first three pregnancies were all followed by PPD. I was fearful of ever becoming pregnant again because of this. But, by God’s grace with our fourth child, I was free of depression.
Here are the ways I discovered how to beat the baby blues naturally:
1. Realize the importance of rest and keeping stress levels low.
Chronic sleep deprivation often causes serotonin (a hormone that regulates mood) levels to drop. At the same time, the more stressed we are, the more adrenaline we produce. Overproduction of adrenaline makes it hard for the body to make enough serotonin to keep up. Rest and finding ways to lowering your stress can bring serotonin levels back to a healthy balance. It can be very challenging to do this while pregnant if you have little ones to care for, but make it a priority and creatively find ways how.
2. Eat a whole foods based diet.
Everything you eat during pregnancy should be chosen wisely. A diet that is centered more on plant-based foods will help to increase energy, support healthy skin, and promote overall health. This is also a time to cut out all processed foods. If it’s boxed, bagged, canned and has a long list of ingredients on the label, it’s processed. Stay away from hormone-laden foods such as cheeses, meats and milk. If you are concerned about your calcium intake, you can find it in other sources such as seeds, broccoli, beans, dried fruits and nuts.
Make sure you are taking prenatal vitamins too… specifically, adequate amounts of Vitamin B, magnesium, zinc and iron – a deficiency in any of these can lead to depression.
Side note: During my last pregnancy, I also chose to go gluten-free and abstain from coffee. My main objective in doing this was to maintain more of an alkaline ph in my body. Our bodies thrive in an alkaline environment. It helps to prevent disease, improve immune responses and provides a pregnant woman with energy throughout the day.
3. Focus on fatty-fish oils.
A pregnant woman is constantly being depleted of fatty acids (DHA) because of the physiological demands of a growing fetus. Depression has been linked to low levels of DHA, since omega-3 fatty acids help regulate mood by increasing levels of serotonin. The oils found in fish, specifically salmon, halibut, sardines and tuna, contain high levels of DHA. If you don’t like fish, choose a trusted, name-brand omega-3 supplement and take daily for the rest of your life.
4. Shun sugar.
PPD hit me worst with my third child. I don’t know for sure, but I have an idea why. I craved sugar throughout most of this pregnancy. I fell in love with McDonald’s McFlurries. My sweet husband did what every father-to-be would do and ran several nights a week to help me indulge in this craving of mine. Thinking I was doing something good for my baby by consuming all that “good calcium,” I unknowingly was downing 510 calories and 73 grams of sugar!
A diet full of refined sugars and refined carbohydrates (meaning white bread, pasta, and rice) is also linked with depression because these foods not only supply very little nutrients, but they also use up mood-enhancing B vitamins.
5. Walking will do wonders.
It may be the last thing you want to do while you are pregnant, but going on frequent walks (or any aerobic exercise) during pregnancy will benefit you in many ways. Not only does it get your body ready for delivery and carry oxygen to vital organs, it also works to increase your mood by triggering the release of endorphins as well as increases serotonin levels. Keep walking after baby arrives to continue these benefits.
The baby blues can hit anyone and from out of nowhere, but it doesn’t have to. How you carry out your prenatal period is key in forecasting your chances of suffering from PPD. Arm yourself with these tips and celebrate the new life that’s before you.
Disclaimer: Keep in mind that these findings are from Jenna’s personal experience. Your safety and the safety of your baby is of utmost importance so if you need additional support, please seek professional help.
What are your ideas for beating postpartum depression naturally?
Jenna is an unconventional, holistic in health, thinker, listener, sometimes sassy, fan of under-dogs, mercy lovin’, always questioning, never settling, a reader and researcher, nurse by trade, proud mama, undeserving wife, and daughter of Christ. Check out her blog–Wholesome Bits!
I’m linking up with: The Better Mom, Growing Home, Deep Roots at Home, Time-Warp Wife, Raising Homemakers, Women Living Well, Fellowship Friday, Simple Lives Thursday, Monday Mania , The Prairie Homestead
Come check out our other “After Baby Comes: Postpartum Recovery Tips & Blessings for New Moms” all month long!
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Great Info! Glad to see others getting the word out on the ways to combat this issue. I wrote a guest post on Birth Without Fear’s website on this topic that includes the things you mentioned, as well as some other things. Did you know that bottle-feeding can stimulate a loss (death of a baby) to a mother’s body which can also lead to PPD? More here: http://birthwithoutfearblog.com/2012/08/08/ppd-ptsd-and-antenatal-depression-nutrition-and-research-what-helps/ Thanks again for covering this!! Together, we can make a difference on this growing problem! Blessings, Sara
Sara Jo poff recently posted..HFFG’s Grass-Fed Beef Giveaway!
Man, I wish you would’ve written this post 2 months ago! I haven’t had postpartum depression but with my 2nd pregnancy and just now with my 3rd, I have first trimester depression. Same symptoms (loss of interest in anything, no motivation, don’t care about anyone or anything, no hope, just not myself), just during a different time. It was AWFUL! I am 14 weeks along with our 3rd and I am finally starting to feel better. BUT I will keep these in mind for now (my midwife just told me to get a DHA supplement at my appointment this week) and maybe if I follow all these during my next first trimester (if there is one), maybe I won’t feel as bad!
Question: My midwife recommended Expecta for my DHA supplement. Have you ever heard of it?
Hi Bethany
It’s never too late to implement all of these tips for the rest of your pregnancy as well. I never had one day of being down in my postpartum period and it was such a relief. Also, Sol has hardly ever been sick too. He had one fever at 4 months and a little fussy time at a year (which chiro visits helped with both). I think keeping yourself healthy prenatally is so crucial in many aspects.
As far as the Expecta, I think it is fine. I have heard of it. In my opinion, I would go for something a little higher in DHA and that also includes EPA. Nordic Naturals has a prenatal blend that I would probably do, but that’s up to you. The important thing is that you are on a daily dose of it.
Praying you start to feel better, Bethany!
Forgot to mention, Bethany. Expecta is made from the Enfamil family so I’m guessing your midwife is just pushing that because they are associated with it in their office??? Just guessing… Expecta does not contain EPA so that is something else to consider.
Jenna recently posted..Postpartum Depression: 5 Ways to Beat the Baby Blues–Naturally
Thank you for the tips! I haven’t had any babies yet but I am due with twins in a couple months and want to really look out for this. Thanks for sharing
Jami Leigh recently posted..Freeze Your Way to Freedom: Freezer Cooking Series
Yay Jenna, I’m so glad to see ya over here at Erin’s blog, she is a great friend of mine! And these are great tips… even for anyone to defeat depression!
Thanks, Rachel
I’m honored to be here!
Jenna recently posted..Postpartum Depression: 5 Ways to Beat the Baby Blues–Naturally
don’t forget placenta encapsulation!!
Yes! I am a big believer in placenta encapsulation! I was hit with a nasty bout of PPD after my second was born and I definitely noticed a difference in my outlook on life on the days I remembered to take my placenta pills.
Victoria recently posted..Eating Marshmallows To Soothe a Sore Throat Review – Does it Work?
From my experience, as someone who has struggled with depression since I was a teenager, I think an important part of preventing and coping with PPD is keeping up with communication. When my depression acts up, I find myself turning inward and not talking to anyone about my true feelings, this increases the depression, which increases the turning inward and so on.
I really have to monitor myself for out-of-proportion reactions (for example: early struggles with breastfeeding = me being a bad mother and baby should be taken away) and I ask my loved ones to do so as well. Communication of your true feelings, i.e., not just saying everything is fine, is critical.
Jendeis recently posted..Undeleted!!
I’m a new follower from Titus t2days.
I’m also a student midwife, doula, CBE, and another natural way to avoid PPD and baby blues is Placenta Encapsulation! A very natural way to use what is already YOU to avoid those hormonal surges that come after birth!!!
I’m so glad you linked this up! These stories are so important for those just starting out having a family. Thank you all for sharing from your heart!!!
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