Postpartum Depression and How to Prevent it!
Feeling down, not quite yourself, or even a little off? Are you suddenly angry at hubby and it’s out of the ordinary? It’s possible you may be experiencing the momma blues! Don’t worry, you are not alone! I completely know the feeling of being depressed but do not fully understand that what you are experiencing is postpartum depression.
As I am on my way to having my second child, I am combatting this now to prevent it from happening again!
Postpartum depression is no joke. It can devastate families and I do not want that to happen to you!
Many people assume postpartum depression is extremely obvious. That they won’t want to get out of bed or that they will not want to have anything to do with their baby. However, it doesn’t have to be that extreme to be real. So, if you are feeling just a little bit off, here are my suggestions to balance your mood and be that amazing mom you want to be.
7 Important tasks to prevent postpartum depression.
1)Take time for yourself
I am not talking about the occasional mani-pedi. I am talking to the ladies who don’t take time for their general health. This is particularly hard when you already have kiddos running around. Somehow we can find time for the kid’s Dr. Appointments and Dentist appointments, but forget to make ours. Or we can make sure they get their daily vitamin but somehow forget to take ours.
I am suggesting making sure you are eating properly, sleeping well, and reading or listening to something educational or inspirational. We need to always be growing the brain in order to steer clear of depression.
After my first, I felt crippled. I felt like I could not do anything. I dedicated my entire existence to that little one and ran to his beck-in call. Wow-what a mistake! I truly believe it strategically created my depression.
If you are a first-time mom, this happens so quickly that you may not even realize it. You become so consumed with the baby often you can feel crippled by your own desires and needs.
TAKE CARE OF YOURSELF, ITS VITAL
2)Make sure you exercise for at least 10 mins a day
Movement heals! That’s what Joseph Pilates said and a mantra I have stuck with. I am not talking HITT training 6 days a week. I believe simple movements will benefit the body in so many ways. Mental clarity, physical strength, and stamina are just a few of the many benefits. Of course, I love Pilates because I can do 10 mins of exercise and feel amazing. Check this quick Pilates routine out to get you moving. It’s simple and can be done at home.
I also enjoy walking because that gets me outside and that brings me to the next tip.
3)Get outside every day!
There is something about nature that brings joy to humans. A simple stroll can bring mental clarity, a bump in heart rate, and fresh air. The sound of the birds or the ocean brings me such peace and resets my triggers.
When we are experiencing depression, often we snap at people! Be it the kids or your husband and we don’t even know why. This is called an underlying trigger that you haven’t addressed. Going outside can clear your triggers. If you find yourself flying off the handle often, I also recommend this book. It’s amazing!
4)Start a gratitude journal
This is something I used to do at night. Until recently I realized the benefits of doing it in the morning before I start my day. I found it sets the tone for the day. I also used to do this in my head but found writing them down was super helpful. When I started feeling like I needed more or was comparing my life to others, I would look back at what I am grateful for.
I use this simple printable you can download for free now.
5)Up your intake of vitamins and minerals.
Did you know Magnesium and Vitamin D are essential for mental health and commonly depleted in the modern diet?
Magnesium has been an age-old home remedy for many ailments. “Anxiety, apathy, depression, headaches, insecurity, irritability, restlessness, talkativeness, and sulkiness.” In 1968, Wacker and Parisi reported that magnesium deficiency could cause depression, behavioral disturbances, headaches, muscle cramps, seizures, ataxia, psychosis, and irritability. All are reversible with magnesium supplementation.
In this publication, there was a specific case that caught my eye.
A 35-year-old woman with a history of postpartum depression was pregnant with her fourth child. She took 200 mg of magnesium glycinate with each meal. She did not develop any complications of pregnancy and did not have depression with her fourth child, who was “healthy and full weight.”
According to Psychology Today, Vitamin D activates genes that regulate the immune system and release neurotransmitters (e.g., dopamine, serotonin) that affect brain function and development. Many people are deficient in Vitamin D and don’t even know it.
I suggest these vitamins and minerals because I have been supplementing with them my whole pregnancy and it has helped work wonders on my moodiness.
My prayer is that by taking them now, I will not experience postpartum depression this time around. I will let you know!
6)Stay hydrated
This may seem obvious but I was struggling to get my essential water intake. I would take a sip and be full. I did not drink anything other than water so thought I was getting enough. But the reality was, that I was not getting even half my body weight in ounces. ( what your body needs daily)
Eventually, I realized drinking cold water helped me drink more. So I purchased this container that keeps my water cold all day long. It’s so amazing the ice is still in the container at the end of the day. I love this thing.
For people who need some flavor, try infusing fruit or mint in your water. Here is an article from the Wellness Mamma! She provides so many recipes it’s awesome!
7)Eat Healthily
Ok, in other words, watch your sugar and complex carb intake. Both of these are hard on your body and mind. Eating whole grains and brown rice is much better than white refined bread and rice. If you are eating oatmeal, ditch the pre-made packages that are loaded with preservatives and go for the steel-cut oats that take 5 mins to make.
Even though, I am a health-conscious person I developed gestational diabetes in my last pregnancy and learned so much about my body. You can read that post here.
There are so many simple food swaps to make your life better check out Dr. Amen and his wife’s youtube channel for some helpful tips.
I also like this book by Dy Hymen.
After my first child, I suddenly became intolerant of everything. Dairy, Gluten, Sugar. You name it. I struggled to find food I could eat. After trial and error, I found Ora Organic protein powder. I used this powder to supplement my lunches or snacks.
There you have it! Simple tips to fight postpartum depression. Please understand there are some cases that may require medical attention and please seek it out if your case is more severe than feeling off or sadness.
These suggestions are for those who simply want to feel normal again. Because, well, we all know, that’s one of the hardest parts about pregnancy.
Take Care Mamma! I wish you joy, peace, and happiness.
Stephanie
