How to Cope with Postpartum Depression
Postpartum depression is a condition that can affect women after they give birth. It is thought to be caused by the sudden hormone drop after childbirth. Postpartum depression can worsen the situation for a new mother to care for herself and the new baby. It can also lead to thoughts of harming oneself or the baby. It is essential to know that postpartum depression differs from the "baby blues." The "baby blues" are common and usually go away within a few weeks. Postpartum depression is more severe and can last for months.
It is estimated that 1 in 7 women will experience postpartum depression (PPD) in the first year after giving birth. While this number may seem insignificant, it is essential to remember that PPD can profoundly affect a woman's life. PPD can even make it difficult for a mother to bond with her baby and lead to problems with sleeping and eating. In this stage, a woman's body faces many internal and external changes, and some start having insecurities about themselves.
Can it be prevented?
There is no sure way to prevent postpartum depression, but a few things may help reduce your risk. You can do some things to try to prevent postpartum depression. Getting plenty of rest, eating a healthy diet, and getting support from your partner or friends can help. Having realistic expectations for yourself and your new baby is also essential. If you are at risk for postpartum depression, your doctor may prescribe antidepressant medication to take during and after pregnancy. If you have had postpartum depression in the past, it is essential to talk to your doctor about ways to prevent it in the future. Postpartum depression is treatable, so don't hesitate to seek help if you are struggling. Your doctor may prescribe antidepressant medication to take during and after pregnancy.
Tips to cope with postpartum depression:
Reach out for help:
It is essential to reach out for help when needed. Many new mothers feel like they have to do everything independently, but this is not the case. Many people are willing to help with childcare, cooking, and cleaning. Asking for help can relieve new mothers' pressure and help them feel more relaxed. In addition, it is essential to talk about how you are feeling. Postpartum depression can be a very isolated experience, but talking about it with your partner, friends, or therapist can help you to feel better. Talking to other parents experiencing the same thing can be very helpful. It can help you feel less alone and give you some helpful tips and advice.
Take rest and pamper yourself:
First, make sure to take some time for yourself every day. This can be as simple as taking a hot bath or reading your favorite book. It’s essential to have some time each day that is just for you. Pregnancy can be a stressful time, so it’s important to give yourself time to relax. Make sure to get plenty of rest. This cannot be easy with a new baby, but it’s vital for your health. Try to get help from your partner or family member with things like night feedings to get some sleep. It is essential to get at least eight hours of sleep every night. If you can, try to take a nap during the day as well.
Eat a healthy diet:
It is also important to eat a healthy diet and to exercise regularly. Expecting mothers should also avoid smoking and drinking alcohol. Eating nutritious foods will help your body recover from childbirth and give you the energy you need to care for your baby.
Things to eat during postpartum depression:
- -Plenty of fluids: Milk, juice, smoothies, healthy milkshakes
- -Protein products and food: Cheese, yogurt, meat, fish, beans.
- -Vitamins and minerals enriched fruits: bananas, melon, apricots, nuts, and mangoes.
- -Don't skip prenatal vitamins.
Things to avoid during postpartum depression:
- -Carbonated drink
- -Soda pop
- -Fried food
If you are worried to increase breast milk production and your health, you can opt for plant-based supplements like andMe's lactation booster and protein powder combo. This breast milk increasing powder contains Shatavari, which increases milk production to double, and women's protein powder boosts immunity and helps reduce weight.
Exercise releases endorphins, which have mood-boosting properties. Taking a brisk walk or swimming can help improve your mood and reduce symptoms of depression. Don’t try to do everything at once. Give yourself time to adjust to the new addition to your family. Tdy will help you to feel better overall and can help to reduce the symptoms of postpartum depression. You can also try a morning or night walk for at least 20-30 minutes. Try to take your baby also so that you both can bond.
Exercise in PPD will help you:
- -Lose weight
- -Regulate menstrual cycle
- -Improve posture
- -Balance hormonal level and mood swings
- -Sleep well
- -Strengthen muscle and bone