Optimum Wellness

  Millions of women give birth each year and for the many of them, the time period after the birth is as challenging as it is exciting. For a small percentage of women, this time period is effortless. For about 10% of women, postpartum depression sets in and can feel devastating. Postpartum depression (PPD) can start within a few days after giving birth or it can happen months after the fact. While it is somewhat normal to experience a bit of the "baby blues" in the weeks following delivery, deep feelings of sadness, anxiety, depression, despair, and/or irritability that do not go away and/or prevent a women from doing her everyday functions are signs that she needs help.

Certain populations of women are at greater risk of postpartum depression. Smokers, teenage mothers, mothers with a prior or family history of depression, mothers under financial or emotional stress during the pregnancy, and mothers with less than 12 years of education report a greater incidence of postpartum depression. Also, having a child in the neonatal intensive care (NIC) or a low birth weight baby increase the risk for postpartum depression.

A women's body goes through many physical and hormonal changes during pregnancy and childbirth. Major hormonal changes continue after delivery and this can lead to emotional instability. We all need adequate sleep and rest to maintain a healthy emotional state, and new mothers may find that hard to come by, which may be another cause of feeling down. In other cultures where women have a lot of family support – the Asian lifestyle, in particular – new mothers receive much more help from grandmothers, aunts, etc., allowing the new mother to get adequate rest. Normal hormonal changes (decreases in estrogen and progesterone) that generally occur following childbirth can also lead to undesirable symptoms including hair loss, lowered ilbido, increased symptoms of PMS, return of acne and vaginal thinning/dryness.

In general, many of the symptoms of postpartum depression are treated like PMS. In terms of diet, new mothers should follow a clean and healthy diet, avoiding processed foods and simple sugars and focusing instead on whole grains, fresh fruits and vegetables, organic dairy products, healthy fats, and protein. Nursing mothers need more calories and need to eat often to maintain a healthy, balanced blood sugar. Exercise is also important. The time to start exercising depends on many factors including a woman's fitness level prior to giving birth, whether the delivery was by Cesarean section or vaginal, whether there were any complications during delivery, and whether or not the woman is getting adequate rest and relaxation. Talking to her physician about the appropriate timing of resuming exercise is important. Generally, if a woman had a high level of fitness and an uncomplicated vaginal delivery, then she will likely find it comfortable to begin short, brisk walks after the first week. After a Cesarean delivery, recovery takes a bit longer, but gentle stretching exercises can be performed in bed and walking can generally be resumed after two weeks. Joining an exercise class, a new mother/baby class is another way to get community support, advice, and bonding with other new moms. Again, rest and rejuvenation are an equally important part of fitness during this time.

New mothers need support. They need help, guidance, company, and reassurance. Familial and friend support is one of the most effective things a woman can do to help ensure a postpartum peace of mind. If a new mother finds herself in a rural area without the luxury of family or friends nearby, then an online support network (http://www.ppdsupportpage.com/) may be helpful. Counseling and support groups moderated by a counseling professional may be beneficial.

Natural remedies that may be useful to a woman with postpartum depression include St. John's Wort, which is one of the most commonly used herbs for mild to moderate depression. St. John's Wort should not be taken in addition to other antidepressant medication, so women need to discuss this first with their doctors. Essential fatty acids, especially omega-3s are also quite important and may help a woman feel better emotionally during this time. Nursing mothers, especially, may need to add essential fatty acids to their diet. Studies show that these essential fats are important for healthy brain development. Women who are nursing should also consider still taking a prenatal vitamin to ensure they are covering their nutritional basics. Women who are not nursing can either remain on the prenatal or switch to an appropriate multivitamin/mineral combination for women.

Exposure to natural sunlight can also be a mood lifter. Make sure to wear adequate sun protection and provide shade and protection for baby as well.

Nursing mothers need to stay hydrated and drink lots of water, herbal teas, and juices. Soups and broths are good during the postpartum period as they are warming and nurturing. Again, nursing mothers may want to avoid certain foods that may increase the risk of colic in babies. Tomatoes, coffee, beans, cabbage family vegetables, chocolate, and citrus are some of the foods with potential colic-causing potential. A colicky baby will definitely make it more difficult to get the necessary rest and relaxation a new mother needs.

New mothers (and fathers) need to give themselves some space and time to honor the physically and emotionally demanding tasks of parenting. Mothers especially need to take heed in knowing that growing a baby and giving birth and then sustaining a baby's (or multiple babies') every need -- physically, nutritionally, and emotionally -- is a tremendous job. The biggest things to help maintain a postpartum peace of mind are: rest, eat well, surround yourself with support and reach out when you need help, exercise, and remember that it took 9 months (or so) to grow the baby (or babies), give yourself at least that much time to recover.