Having a baby is clearly a joyful time in anyone’s life, but that doesn’t mean body chemistry always cooperates.
Some women will experience severe postpartum blues (and should seek medical attention as soon as symptoms become apparent), while others may experience a “dump” feeling. A woman’s hormones go on an extreme rollercoaster ride during pregnancy and in the months after birth.
It is therefore understandable that as hormones transition from prenatal to postnatal, mood swings, sadness, stress or other unpleasant symptoms may occur.
Postpartum blues is a serious health condition that requires immediate care from a qualified physician. If you experience symptoms of postpartum blues, tell your doctor immediately, as well as any family or friends who can support you.
The postpartum hormone shift
Just a week after giving birth, estrogen and progesterone levels drop dramatically. These hormones supported and fueled the pregnancy, but now the body is reeling from the shocking change in the hormonal landscape. This can cause mothers to feel sad or emotional, which can all be normal postnatal emotions.
Postpartum blues, which is more severe, usually occurs two to four weeks after birth and is associated with the same symptoms, along with more severe symptoms such as feelings of anger or debilitating mood swings. These are also the result of dramatic hormone changes, but should never be overlooked or downplayed just because they are due to hormones. It’s important to keep the lines of communication open with your partner and other caregivers in the days and weeks after birth so that you can get the help and support you need.
How can women avoid the emotional baby blues after giving birth?
While it is not possible for any woman to predict how her hormones will react, supporting the right nutritional pathways in the body can help reduce their severity. Changing hormone levels involve many organs, especially the liver, which is responsible for breaking down the hormones your body is ready to use. New mothers should consider eating liver-friendly foods to support this process, as well as nutrients to support neurotransmitters and the nervous system to reduce the severity of symptoms. These foods include:
- Green leafy vegetables
- Broccoli, Brussels sprouts, cauliflower and cabbage
- Avocado
- Salmon, sardine and cod
- Coconut oil
- Nuts and seeds
Women should continue taking prenatal vitamins even after birth because it is suspected that micronutrient deficiencies may contribute to postpartum blues. In addition to a high-quality prenatal vitamin, supplement with 2000-5000 IU vitamin D3, 15-20 mg zinc, 200 mcg selenium, 1-2 mg folic acid (the active L-5-MTHF form is best), and 2- 3 mg B12 (in methylcobalamin form) per day.
For the very holistic woman, you can consider having your placenta encapsulated after birth. Studies have shown that consuming the placenta can help prevent postpartum blues and address a number of other complications after birth.
Other tips
Other ways new moms can help prevent postpartum blues include:
Diet triggers: Avoid consuming gluten, dairy or sugar in the 4-6 weeks after giving birth (or permanently!) as these can cause digestive problems, affecting the body’s ability to absorb nutrients. Remember that micronutrient deficiencies can lead to postpartum blues.
Alternative therapy: Consider acupuncture or therapeutic massage to help restore hormone balance in the body and support physical recovery in the first weeks and months after birth. This can also be helpful for moms who have trouble sleeping or resting properly when they do have time for shuteye.
Excercise: Yoga, Pilates and Tai Chi are all forms of exercise that can help center the mind and create calm, which can be effective in combating the blues. Even doing them for 10 minutes a day can be therapeutic.
Sunshine: This one is in a category all by itself, but time in the sun has been shown to be effective in combating imbalanced feelings. Postpartum blues may be more common in winter in locations that are not sunny, and in this case light therapy or vitamin D therapy may be helpful.
Writer Aimee McNew has a master’s degree in Holistic Nutrition Therapy (MNT) and is also a Certified Practitioner of Nutrition Therapy (CNTP).
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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