Whether you are becoming a mom for the first time or the sixth, the days and weeks after your baby’s birth can be as overwhelming as they are joyful and exciting- no matter how much you’ve looked forward to it or how much you love your baby.
One of the most common problems among the women in their Postpartum period is postpartum depression due to the hormonal imbalance. It affects 13% to 19% of women who have recently given birth. Typically, the condition develops within 4 to 6 weeks after giving birth, but it can sometimes take several months to appear.
Postpartum depression has become more visible as celebrity moms have publicly shared their struggles with feeling sad and hopeless after birth. It is a physiological disorder that can be effectively treated with the help of support groups, counselling, and sometimes medications.
Postpartum depression signs:
- Feeling of being overwhelmed and trapped.
- Mood sewing that lasts for longer than a week.
- Loss of interest or pleasure in activities.
- Crying a lot.
- Feeling anger.
- Panic attack.
- Feeling guilty.
- Frequent irritability.
- Repeatedly going into thoughts.
- Loss of appetite.
- Low energy.
- Memory loss.
- Persistent fatigue.
- A headache.
- Weight loss or weight gain.
- Changes in sleeping and eating patterns.
- A lack of desire to meet up or stay in touch.
- Feeling disconnected from the baby.
- And in some developed situations: suicidal thoughts.
If you think you may be depressed, the first step to seeking treatment is to talk to your health care provider. Remember that depression is not your fault.
Some developed cases require taking depression medications provided by the doctor. Anyway, there are natural remedies that can effectively heal depression and boost your mood without side effects:
15 natural remedies for postpartum depression:
1- Talk to someone you trust:
The most important thing you need in this period is your husband’s, family and friend’s support. Once you feel unwell, you should try to talk to someone who will listen to you without judging, and don’t try to hide your feelings because There is no reason to keep your feelings secret. Tell this person how you are feeling and what your concerns are. This simple act of getting your feelings off your chest can be therapeutic.
2- Ask for help:
When family and friends come to visit you and ask you if you need any help, Don’t hesitate to ask for their help. People love to hold and rock babies. So let them hold your baby so you can rest, shower, workout, catch a movie or just take a nap. You may also benefit from asking for help with parenting skills that can include caregiving techniques to improve your baby’s sleep and soothe fussing and crying.
3-Make time for self-care:
It’s important for people who have postpartum depression to take time to do things like eating healthy meals, exercising and getting enough sleep. You can take some time for yourself and get out of the house. That may mean asking a partner to take care of the baby or arranging for a sitter. Do something you enjoy, such as a hobby or some form of entertainment. You might also schedule some time alone with your partner or friends.
4- Meet new moms:
Getting out and making connections with other moms is important for women with postpartum depression. So go to a children centre or one of the playgroups to join in activities such as baby massage and meet other moms in the process. After all, nobody can help you feel into perspective like someone who’s at the same place in their life.
5- Limit your caffeine intake:
While a lot of people can’t start their day without caffeine in one of its forms (coffee or tea), Research shows the negative effects of caffeine on mood, as it increases the symptoms of stress and depression. According to some resources, caffeine consumption could even worsen depression in people with a mood disorder.
Caffeine only provides a temporary boost to the nervous system. As a result, people with depression may experience a more severe drop in their mood once the effect is gone.
The healthy consumption of caffeine is no more than 2 cups of a coffee or tea a day.
6- Walking and light exercise:
Walking and exercises are important natural remedies for anxiety and depression. A new study found that just 30 minutes of walking a day is enough to give people with depression more energy and confidence. So, try to walk for half an hour every day, it fights depression and restores fitness and health to your body after birth.
contemplate the grace you have. Look at your baby, this gorgeous and cute little creature whom God has given to you.
Ask your God to bless him and make him a good person in the future.
Enjoy your motherhood. It’s one of the most beautiful stages in the life of any female. Your baby will soon grow up and you’ll miss his childhood and cuteness, so don’t let your depression deprives you of these beautiful days.
Breastfeeding is a great natural remedy for postpartum depression. It increases the level of oxytocin, which reduces anxiety and tension, and promotes relaxation. Studies have shown that positive and successful breastfeeding experiences reduce the risk of developing postpartum depression.
9- Essential oils:
Essential oils have been proven to elevate mood because smells are carried directly to the brain, so they serve as emotional triggers.
Mix 3 drops of rose oil and 4 drops of lavender oil and 4 drops of rose water on your palm. Distribute it to your wrist and neck and bed. These oils calm the soul and treat the depression.
Studies have shown that saffron is a safe and effective treatment for depression and may be the best natural antidepressant option because 30g of dried saffron is equivalent to 20g of an anti-depression drug and has no side effects. So you can simply add saffron to your diet to help make your depression symptoms less severe.
11- Fennel seeds:
Studies have shown the effects of fennel seeds to heal depression and anxiety. You can boil a cup of milk with 2 teaspoons of fennel seeds, let it on low heat for 5 minutes. Then lift the milk from the stove and add 1 tablespoon of honey. Drink it slowly half an hour before going to sleep. Or you can use the crushed fennel seeds as a soothing tea.
You’ll notice a significant improvement in mood after trying these recipes.
12- Fish oil:
Omega3 fatty acids in fish oil are an effective natural remedy for depression. You can eat fatty fish three times a week to get enough level of omega-3. Other good dietary sources of omega-3 fatty acids include flax seeds, nuts, avocados and fortified foods like certain brands of eggs, milk and orange juice. These options are especially good for those on a vegetarian or vegan diet who may wish to avoid certain animal products like fish.
Omega3 has a positive effect on your mood and. It is one of the 25 brain foods that boost your memory and focus.
You can also take omega-3 fatty acids supplement capsules and use it according to the instructions on its label.
13- Vitamin B12:
A lot of women has vitamin B deficiency after giving birth due to heavy bleeding. This vitamin deficiency is very bad for the nervous system. It can cause some problems like depression and anxiety. You can improve your diet with food rich in vitamin B12 like seafood, meat and eggs. Or you can use B12 supplements to raise low levels of this vitamin.
14- Supplements with folic acid:
In addition to Eating healthfully, consider taking a folic acid supplement. Folic acid is available on its own or as part of B-complex vitamin. Getting enough of this specific vitamin may make you less susceptible to postpartum depression.
15- Vitamin D (the sun):
Vitamin D deficiency is being linked to wittopression and other health problems. Sunlight is the biggest provider of this vitamin. Another source is vitamin D supplements. Studies have shown the people who were vitamin D deficient and depressed seemed to respond best to the supplements.
Follow your healthcare provider’s recommendations for supplementing on a regular basis, get some sun exposure, consume food that contains vitamin D( fatty fish, beef liver, cheese and egg yolks) and has regular blood work to monitor your level.
Postpartum depression is a serious health problem if it lasts for a long time or if you have some dangerous thoughts ( like thinking of harming your self or your baby). Anyway, you should first consult the doctor because he is the only person that decides whether you need to take some anti-depression medications or not.
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