7 Ways to Reduce Postpartum Depression
Postpartum Depression is real. And it isn't fun. Here are 7 natural things you can do to help reduce the feelings of depression or anxiety after having a baby.
Nutrition
Diet should include figs, sprouts or micro-greens, dark green leafy vegetables, whole grains, fruits and veggies, molasses, nutritional yeast, brazil nuts, turkey, protein.
Supplements that help: Omega-3, 6, and 9 fatty acids, folic acid, Vitamin C & D, iron, selenium, calcium, magnesium. Also, make sure your thyroid is functioning well (see www.stopthethryroidmadness.com).
Herbs that help balance the hormones and increase milk supply: Lemon Balm, Blessed Thistle, Vitex, Motherwort, Skullcap, Oats, Chamomile, St. Johns Wort, Valerian, Lavender, Raspberry Leaf, Nettle, Alfalfa, Seaweed, Peppermint, Dandelion Greens, Borage Flowers, Hawthorne Berries & Flowers, Rose Blossoms, Fennel Seed, Fenugreek Seed, Red Clover.
Rest
Don’t plan too much in your day. Keep your days simple and follow a basic routine. That doesn’t mean you can do stuff, just keep it flexible and let it be okay to say no if you really need to rest.
Sleep when the baby sleeps. The baby should sleep during the day for 1-2 hours, then be up for a 1-2 hours for eating and bonding. During the night, you will probably find that the baby will settle in to a 3-5 hour sleep stretch. Make sure you are ready to sleep during that stretch. It is often early (5-10 pm or 6-11 pm).
Insist on an early bedtime. The baby will often sleep best in the early evening. Be okay with that. After supper, be ready to rest and sleep.
Establish a sleep routine. You and your baby will sleep better if you have the same go-to-sleep routine at the same times every day.
Use your support network. Ask a family member or friend to come and help care for the baby so that you can get a large block of sleep.
Support Network
Make a List. Create a list of people that you can call on for help. Include when it is best to contact them, phone numbers, email or FB info, and what their strengths might be. Maybe your mom is better at making chicken soup, while your best friend is a better shoulder to cry on. Maybe one friend is good at helping you clean, and another is a good walking companion.
Tell them what is going on. Make sure that each person on your list is aware of your struggle and has some ideas for suggestions that might help you.
Activity
Plan activities that you enjoy. While following the rules under rest, make sure you include activities that get you up and moving and out of the house.
Exercise. Keep your exercise simple, a walk or yoga, but do get exercise in every day.
Sunshine. Plan some activities that get you outside and into the sunshine. Even cloudy days let the sun through.
Get Dressed. Make it a point to shower and dress every day. Put on a little make up, even.
Include People. Invite people over that are great to visit with and you won’t mind having them see your laundry or dish piles. Or plan to go out to eat or to a movie with someone. Join Le Leche League or a mom’s group.
Energy Healing
Chiropractic Care. A good chiropractor will align both your spine and your babies. The benefits of chiropractic care are well documented.
Acupuncture. Acupuncture works with your energetic meridians and helps to reset imbalances.
Massage. Massage is relaxing and healing.
Meditation. Meditation and prayer activates your spirit and helps you focus on the things that are most important.
Emotional Healing. Using The Emotion Code or The Body Code (Dr. Bradley Nelson), or breathing therapy can help access the hidden emotions that might be driving the depression.
Essential Oils & Homeopathy
Essential Oils: Neroli, petitgrain, orange, burgamot, jasmine, clary sage, lemon, grapefruit, lavender, chamomile.
Homeopathy: Cimicifuga Racemosa, Natrum Muriaticum, Pulsatilla Pratensis, Sepia, Lycopodium, Ignatia, Pulsatilla, Phosphorus
Bonding
If you can, breastfeed! Breastfeeding helps regulate hormones and increases bonding. If you are not able to breastfeed, don’t let that add to your depression. Accept that you are doing the best that you can for your baby. To increase bonding if you are not breastfeeding, hold the baby while feeding instead of feeding him or her from a car seat or bed.
Hold your baby. A lot. You can’t hold your baby too much. Invest in a baby carrier (my favorite is a sling until they can hold up their head, and then the Ergo Baby Carrier).
Healing Recipes
Rich Milk Tea (Rosemary Gladstar)
3 parts fennel seed
½ part fenugreek seed
½ part blessed thistle leaf
¼ part hops
Use four to six tablespoons of herb mixture per quart of water. Add herbs to cold water and bring to a simmer over low heat. Remove from the stove immediately and infuse for twenty minutes. Strain. Drink three to four cups daily. You may wish to adjust the amount of blessed thistle and hops you add to this tea. Both are very bitter herbs.
Blessed Thistle Tea (Rosemary Gladstar)
1 part blessed thistle
4 parts fennel seeds
2 parts nettle
2 parts raspberry leaf
Use four to six tablespoons of herb mixture per quart of water. Add herbs to cold water and bring to a slow boil over low heat. Remove from heat and infuse for twenty minutes. Drink three to four cups daily.
Joy Tea (Rosemary Gladstar)
2 parts chamomile
3 parts lemon balm
1 part hawthorne berries and blossoms
2 parts hibiscus flowers
2 parts rose petals
⅛ part lavender flowers
⅛ part cardamon pods, chopped
Use four to six tablespoons of herbs per quart of water. Add herbs to cold water and place in direct sunshine. If winter, place in a south-facing sunny window. Let sit for several hours or overnight. Strain and enjoy. This lovely, exhilarating tea is best made with fresh herbs and flowers.
Postpartum Depression Brew (Susan Weed)
½ ounce dried, shredded licorice root
1 ounce dried, crumbled raspberry leaf
1 ounce dried, finely cut rosemary leaves
1 ounce dried, cut skullcap
Mix the dried herbs thoroughly together. Use two teaspoons per cup of boiling water to prepare this strongly scented and interesting tasting tea. The usual dose is two or more cups daily for several weeks to two months.
Nursing Formula (Susan Weed)
1 ounce dried blessed thistle or borage leaves
1 ounce dried raspberry or nettle leaves
1 teaspoon of any ONE of these seeds: anise, cumin, fennel, caraway, coriander, dill
Place leaves in a half-gallon jar and fill to the top with boiling water. Cap tightly and let steep overnight. Strain out herbs and refrigerate liquid until needed. As you get ready to nurse, pour off one cupful of the brew and heat it nearly to the boil. Pour it over a teaspoonful of any of the aromatic seeds. Let it brew and cool for five more minutes before drinking. This brew can be drunk freely, up to two quarts a day if you desire.
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