How you can Conquer Postpartum Depression

If you're a mom or mom-to-be, you've probably heard of postpartum depression (PPD), which is caused by the changes that occur in your body after giving birth. Paired with hormonal changes, this can have a significant negative effect on both your physical and mental health.

However, though PPD is quite common — affecting 1 in 7 mothers, according to researchers from the University of Missouri — it can actually slow your recovery from childbirth. So if you're expecting, or have recently given birth and are feeling the worse for wear, don't worry. There are many things you can do to bounce back.

Strengthen your emotional bond with your baby

According to a 2019 study from the Max Planck Institute, activities like skin-to-skin contact induce the production of oxytocin, also known as the "love" or "cuddle" hormone.

To trigger the release of this hormone, try having your baby's skin against your own as much as possible, like when breastfeeding. Meanwhile, a study published in the Journal of Affective Disorders informs us that massaging your baby can directly lessen PPD, and simply singing and coaxing a smile out of your baby can help you feel happier. All these benefits can positively impact your baby's development as well by producing similar reactions in the brain.

Revamp your diet

People say you are what you eat, and a 2020 study published in Maternal and Child Health Journal found that the same principle applies to tackling PPD. Consume more foods with protein, Vitamin D, fiber, iron — and, most importantly, Omega-3. Together, these compounds can keep depression at bay by releasing the happy chemical, serotonin. That being said, make sure to have plenty of whole grains, lentils and beans, dairy products, fish, and eggs. Consider taking fish oil supplements, as well.

While maintaining a balanced diet is crucial for overall health, there are situations where you may need additional nutritional support. For example, mobile IV therapy in Fort Lauderdale can provide a quick and effective way to deliver vitamins, minerals, and other essential nutrients directly into the bloodstream, bypassing the digestive system and ensuring maximum absorption.

Get some shut-eye

When taking care of a newborn, the general rule is to sleep when they do, but PPD may actually make it harder for some moms to fall asleep. Instead, try heading in for a nap whenever the exhaustion becomes unbearable. Just make sure that a trusted companion is there to watch over your baby when you do.

Start exercising again

In 2018, a preliminary study from Archives of Women's Mental Health found that exercise reduces PPD-related depression by boosting your mood, relieving stress, and helping you sleep better. This makes sense, as exercise is known to generally alleviate depression and anxiety.

Here on Editor's Beauty, however, we've previously discussed that postnatal exercise is best done slowly, prioritizing healing and recovery first. Consult a doctor before you begin, and build up the duration of your workouts over time. From 5 minutes a day, for example, you can work your way up to 30.

Seek professional help

If your symptoms last for two weeks or more, it's time to seek professional help.

Aside from the psychological symptoms mentioned earlier, take note of any physical manifestations of PPD, such as heart palpitations, hyperventilation, or nausea and vomiting. According to research-backed health website SymptomFind, your family practitioner will use the Edinburgh Postnatal Depression Scale to arrive at an official diagnosis. From here, you'll be recommended a treatment plan that may involve taking therapy or medication.

Gather your village

Most importantly, remember that motherhood isn't a solo act. A 2020 study on Health Psychology Open reveals that having a social support system can lessen the effects of PPD and even speed recovery.

Remember: PPD is a naturally occurring, treatable condition, and the fact that you're experiencing it does not make you a bad mother or a bad person. So spend more time with your partner, your family, and your friends. Mothers aren't supposed to — and shouldn't have to — raise a child on their own.