Postpartum depression affects mothers all over the world. I never truly understood how real it is and the toll it takes, not only on the mother, but on the entire family until I experienced it myself. I’m happy to say I was able to overcome it and there truly are natural remedies for postpartum depression that really work! However, the road to recovery is long and arduous. Don’t go it alone and if you have any questions at all about overcoming it yourself or helping a loved one overcome it, ask me below. I’ll do all I can to help!
I hope these natural remedies that I’ve listed can help other moms get through their postpartum depression quickly and enjoy their new baby!
1 – Ask a Friend or Loved One for Help!
Asking for help is hard on a regular day but when you’re suffering from postpartum depression it often feels impossible! Mothers worry that if they talk to someone they’ll be seen as a bad mother and that nobody could possibly understand the things they’re going through.
If you or someone you know is suffering from postpartum depression don’t be afraid to ask someone to help you with whatever you need. Ask someone to watch the baby while you get out of the house for an hour or two. If your baby isn’t sleeping well yet, ask someone to watch him/her while you get a couple hours of rest.
2 – Maintain a Healthy, Well-Balanced Diet
Maintaining a healthy, well-balanced diet gives your body the nutrients it needs to regulate your hormones postpartum.
Many cases of postpartum depression are caused by vitamin deficiencies such as deficiencies in Copper, Folic Acid, Vitamin B6, Vitamin B12, Vitamin D, Zinc and many more.
Each of these can be obtained through a well balanced diet. Foods containing each of these vitamins are listed below. You’ll notice several overlaps in each category so by including these overlapping items, you can get a multitude of necessary nutrients.
- Copper: Cooked Oysters, Lobster, Beef Liver, Raw Kale, Mushrooms, Beans, Sesame Seeds, Sunflower Seeds, Pumpkin Seeds, Avocados, Cashews
- Folic Acid: Beans, Leafy Green Vegetables, Bread, Brown Rice, Citrus Fruits, Carrots, Corn, Peas, Avocados, Cauliflower, Seeds & Nuts, Beets
- Vitamin B6: Sunflower Seeds, Sesame Seeds, Pistachio Nuts, Flaxseeds, Pumpkin Seeds, Fish (Salmon, Tuna, Halibut), Chicken, Turkey, Lean Beef, Bananas, Spinach, Avocados
- Vitamin B12: Cooked Clams, Liver (Just a little bit covers your daily requirements of B12!), Fish (Tuna, Salmon, Trout), Crab, Red Meat, Eggs, Cheese
- Vitamin D: Fish Oil, Cod Liver Oil, (also can be obtained through sunlight), Salmon, Tuna, Egg Yolks, Beef Liver
- Zinc: Pumpkin Seeds, Wheat Germ, Sesame Seeds, Garlic, Lobster, Beef, Nuts, Beans, Spinach, Chicken
3 – Exercise Every Day
It’s amazing what exercise does for the mind! It helps give you a sense of accomplishment, a healthy appetite, reduces stress and mental fatigue, sharpens your memory, improves your ability to sleep and so much more!
Exercising actually causes endorphins to be released in your body which creates feelings of euphoria and happiness. I noticed this myself after every time I exercised.
I started out thinking, do I really want to do this? However, I was determined to get back in shape, and, after my first week of exercise, I started looking forward to my workout sessions.
You don’t need a whole of exercise, 30 minutes a day for 5 days of the week should be plenty. It can also give you a chance to get outdoors which I’ve listed below as another remedy for postpartum depression.
4 – Make Sure to Get Enough Sleep
Nearly every mother goes through a period of sleep deprivation after her baby is born. Some babies only take a couple weeks to start sleeping through the night, while others can take months! This can really take a toll on your mental health and reduce your ability to concentrate.
Sleep deprivation also causes an imbalance in your body and prevents it from using any nutrients it might have. This is why it’s so important to ask for help if you have a baby that just won’t sleep through the night. Ask your partner or a friend to watch your little one while you get a couple hours of sleep.
5 – Spend At Least 30 Minutes a Day Outside
I mentioned above that a Vitamin D deficiency can be one of the culprits behind postpartum depression. You can get Vitamin D through sunlight and being outside in the fresh air helps to relieve stress.
I recommend you use your time outside for your daily exercise session.
6 – Stick to a Routine
Our bodies, and our minds crave routines! When we wake, exercise, eat, sleep, etc at approximately the same time every day, time our body knows what to expect and is better prepared for daily activities.
It also gives our minds a sense of control when we have a good routine to stick to. I noticed that for me, anytime I wasn’t sticking to a routine, my house got unorganized. I’d look around at everything and feel so overwhelmed. It was impossible to get much done and I was much more irritable!
When I had a good routine, everything was taken care of. I was able to accomplish everything I needed to, and, most importantly, I was happy 🙂
7 – Listen to Uplifting Music or Sing
The music we listen to really can have an effect on our mental well being. Listening to dark music can instantly bring you down and put you in the same dark mood. It’s the other way around too.
Listening to uplifting music can give raise your spirits and give you the determination you need to get through the day.
A personal favorite of mine anytime I was down was Rachel Platten’s “Fight Song”. Every time I listen to her song, it makes me smile and I tell myself I can get through anything.
8 – Relax Your Mind & Body by Taking a Warm Bath with Essential Oils
A warm bath on it’s own does wonders to help you relax. Adding in the essential oils, helps you to calm down and reduces mental stress. This is a perfect activity to do right before bed and should help you to get a better night’s rest if you’ve been having trouble sleeping .
9 – Take Time On Your Personal Appearance
I know many of you might think it sounds ridiculous to combat depression by working on your personal appearance, however, that old saying of “Look Well, Feel Well” really has merit!
Taking a few minutes to work on your appearance, boosts your confidence levels, makes you feel better about yourself, allows you to relax when you’re around others instead of worrying about how you look.
This is especially true for postpartum mothers. Many of us are still trying to lose our baby weight, or are insecure about stretch marks we got during our pregnancy; taking the time to dress nice, do your hair, do your makeup, etc, will help you feel better about yourself and make your day go so much better!
If you have any questions about overcoming postpartum depression through natural means or have your own remedies let me know by leaving me a comment below! Thank you for reading!
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