Did you know as many as 1 in 9 women experience postpartum depression within the year of giving birth? This doesn’t include the new mothers with “baby blues,” which is a mild form of depression that goes away after 3 to 5 days.
The symptoms of PPD are rather severe; you can’t wait for it to go away like with “baby blues.” You have to get a treatment plan to recover and use natural alternatives to complement it.
But do they work? We’ll let you see for yourself. Take a look at these natural remedies for postpartum depression and we’ll explain how they work.
1. Exercise and Yoga
Physical activity is a proven method of lifting your mood. It helps the body release endorphins, which relieve stress and pain.
Did you know endorphins are like opioids? They produce the same effect of euphoria albeit in lower intensity.
This is one of the many ways exercise can help better the mental state of a person. It has an instant mood-enhancement effect; if you keep it up, you’ll get these results in the long term.
You can also try yoga. Yoga is a combination of meditation and physical movement. These are two elements that can help relieve depression.
It increases your heart rate variability (HRV). A higher HRV corresponds with a better reaction to stress.
The act itself also calms your mind. The breathing exercises trigger the body’s relaxation response. It lowers the cortisol levels, which have a link to depression.
2. Massage
While the massage itself is relaxing and releases stress, another aspect of it that helps with postpartum depression is the physical touch.
Depression can make you feel isolated. The touch of another person can create a sense of emotional connection, fulfilling the need of every person for human contact. The comfort you feel can be similar to a hug, which makes a massage an hour-long (or longer) hug.
It can also work on some of the physical manifestations of depression. This illness can make your body feel heavier. Massage can bring about a sense of lightness, bringing you back from living inside your head.
These aside, massage can also lower cortisol and increase serotonin. This is a hormone that’s a huge contributor to the feelings of happiness and wellbeing.
3. Supplements
If you’re suffering from postpartum depression, you’re likely low on vitamin B12 and omega-3 fatty acids. Both of which have associations with this illness. Low levels of iron in the body can also contribute to depression.
You can use supplements to address these nutritional deficiencies. Before taking anything, though, consult your doctor first. Supplements also affect the liver function, so you shouldn’t take them without proper precautions.
You may instead get these nutrients through your meals. Fish and avocado are good sources of omega-3, so help yourself to extra avocado on your toast. Animal products are rich in vitamin B12, including meat, milk, eggs, and so on.
If you’re vegetarian, you can get B12 from fortified breakfast cereals as plants don’t have it in general. On the other hand, iron is present in legumes, firm tofu, nuts, wholegrain cereals, and many more. Beef, tuna, and mackerel are high in iron, too.
4. Sunshine and Light Therapy
Vitamin D is important for the development of the baby in the womb, so your doctor would have already given you some supplements to give you adequate amounts. If you want to know how to prevent postpartum depression, some will also say taking vitamin D supplements will help.
If you don’t have supplements, however, you can get it through sunlight. Spend some time in the mornings to bask in the sunshine. That should be enough to keep your vitamin D levels up, but you may need supplements if that’s not possible.
Light therapy is also an option. It’s a popular treatment plan for seasonal affective disorder.
Sunshine triggers the production of serotonin, so a lack of access to it in the winter months contributes to the development of depressive disorders. Light therapy gives you an alternative to that.
You sit near a light source that emits a strong light. It mimics natural sunlight, but it can vary depending on what you need.
5. Sleep and Rest
Sleep deprivation wrecks the natural order of our mind and body. It leads to both mental and physical issues. But alas, all parents go through this phase.
This is where having a good support network comes in. You don’t have to take care of your newborn by yourself. After all, it takes a village to raise a child.
If you don’t have the time each night to get a full sleep, try to sneak in rest times throughout the day.
Don’t hesitate to get some help from family members or friends you can trust with your baby. Get your partner on board and ask them to watch the baby for a minute while you get some rest.
6. Personal Care
Speaking of, don’t forget to take some time to take care of yourself, too. Having to take care of a little being who has to depend completely on you to survive all day can make anyone lose their mind.
Aside from getting enough rest, you also have to do things for yourself that make you happy. Indulge in a bath soak now and then, get your skincare routine in order, and eat that special treat you’ve been craving. Use some essential oils for postpartum depression for a smell that eases your mind.
These little things and natural remedies for postpartum depression can give you a boost in motivation. Having a routine also makes your mental state healthier because you’ll know what to expect. It also leads to a healthier sleep cycle and decreased mental issues.
It’s going to be hard to think of yourself when dealing with a newborn baby. But it’s a matter of survival for both you and your baby. If you can’t find the right solution for your PPD, try to get some help from an alternative medical center.
Try These Natural Remedies for Postpartum Depression!
Having postpartum depression doesn’t define you as a mother. It doesn’t signify a lack of your ability to become a mother to your child. It’s an illness you need to treat, much like a common cold, pneumonia, diabetes, and so on.
Use these natural remedies for postpartum depression in tandem with your treatment plan. That said, don’t stop learning here. If you need more help, check out our blog posts here, today!
