How to Avoid Postnatal Depression The 100% Natural Way

When you think about meeting your baby for the very first time, I bet you feel incredibly excited, a tiny bit overwhelmed and can’t help wondering what your child will be like.

Will he or she have your mother’s eyes, your father-in-laws smile, your partners curly hair? It’s an incredible time for the whole family.

And when you actually do meet that bundle of joy, it’s usually just as amazing, if not even better than you imagined!

But sadly, for around 15% of  new mothers, this isn’t at all what happens.

Postpartum depression strikes and ruins what should be an ecstatically happy time.

It steals your happiness, prevents you from bonding properly with your new baby, and in the most severe of cases, can actually prevent you from taking care of your baby properly. 

But what many people don’t realise is that you can actually prevent postnatal depression, starting from right back in your pregnancy simply by taking great care of yourself.

You’ll also be more likely to recover faster from the birth itself, and feel empowered, confident as a parent and completely in love with life.

So today I’ll be sharing with you the exact tips that will help protect you from postnatal depression (in a 100% natural way!) Come along and join me.  

What is postnatal depression/ postpartum depression?

Postnatal depression is a depressive illness which usually starts within a month of having a baby (but can also start in pregnancy or several months after giving birth). It can come on gradually over the course of several months or suddenly appear overnight, without much warning.

Symptoms can include low mood, depression, irritability, difficulty bonding with the new baby, negativity and guilty thoughts, anxiety, inability to enjoy anything, insomnia, appetite changes and tiredness.

Note, this is much more than the ‘baby blues’ but is a serious depressive illness which can have a profound impact on your ability to bond with your baby, to look after him or her or to even complete simple tasks.

How to Prevent Postnatal Depression BEFORE You Get Pregnant

You can create a healthy hormonal balance at the outset and so reduce your chances of suffering from postnatal depression by paying close attention to your own health, especially that of your gut and your liver before you even get pregnant.

Great self care will also help improve your chances of conceiving, lay the foundations for a healthy, vibrant pregnancy, nourish your growing baby and even aid with the birth and postnatal period.

Here’s how you can do this:

1. Eat more fermented foods

Kefir, Kombucha, Sauerkraut, Kimchi and Tempeh are all great additions to your diet and will help nourish your gut.

2. Consider a herbal liver cleanse

Start your pregnancy the right way by shifting those toxins from your liver, healing your digestive system and balancing those hormones. I’d recommend the package offered by my good friend and colleague Katherine Bellchambers.

3. Increase your vitamin D intake

Vitamin D is essential for healthy bones, hormonal balance and good mood, yet it can be hard to get an adequate intake over here in the UK.

I’d recommend that you get your vitamin D levels checked out, and consider taking a supplement. Great food sources include tuna, mackerel, salmon, eggs, and beef liver and avoid processed foods and alcohol. If you can, get out into the sun for short periods during the day (without sunscreen) too.

For maximum bio-availability, make sure you team this with vitamin K which works with vitamin D to direct calcium to where it is needed most. The best source of vitamin K is green leafy veggies, but you can also take a supplement.

4. Eat a healthy diet

Your body needs plenty of nourishment if you’re going to balance your hormones, clean up your gut and take care of your growing baby. This means eating plenty of fresh, whole foods and decreasing your intake of the processed stuff.

I’d recommend you eat plenty of healthy proteins such as nuts, seeds, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs. However, make sure you limit your intake of plant protein as it can be high in fibre which can lower progesterone.

Also eat plenty of veggies and fruit (especially those high in antioxidants like dark berries, lemons, green tea, kale and spinach) and healthy fats to promote great hormone production.

For optimal gut health, also take a good quality probiotic, avoid gluten and processed foods and consider taking a high-quality multivitamin and mineral for an extra nutritional boost.

5. Clean up your lifestyle

Of course, quitting those bad habits is just as important as everything else we’ve mentioned so far.

Stop smoking or drinking, reduce your stress and make sure you’re getting enough sleep to start your pregnancy feeling calm, balanced and ready for parenthood.

You should continue all of the above right the way through your pregnancy.

How to Prevent Postpartum Depression AFTER the Birth

Congratulations! Your brand new baby has just come into the world. But this doesn’t mean that it’s suddenly less important to take care of your own health.

Quite the opposite. In fact, your child NEEDS you to be in the best possible shape, both physically and mentally so that you can be the kind of parent you’ve always wanted to be.

The following tips will help you to help you sail through this time of adjustment and excitement!

1. Understand that it's normal to feel emotional after the birth

In the 3-5 days after you’ve given birth, it’s likely that you will experience what they call ‘the baby blues’ . During this time, you will be feeling more emotional than normal and are quite likely to cry too.

Don’t panic! This isn’t necessarily postnatal depression but is more likely to be your hormone levels adjusting to their pre-pregnancy levels and will soon resolve. Continue to be kind to yourself.

2. Eat for a healthy brain and nervous system

It’s important that you eat a highly nutrient dense diet that is high in protein during this time. This will help aid your recovery from the birth and help make those all-important neurotransmitters which help you feel happier and more confident as a new parent.

It’s best if you do this with a combination of both food and supplements. I’d recommend the following:

Omega 3s: flaxseed oil, fish oil, chia seeds, walnuts, fish roe (eggs), fatty fish, salmon, mackerel, hearings seafood, spinach and seaweed.

Zinc: beef, kidney beans, flaxseeds, spinach, pumpkin seeds, mushrooms and cocoa.

Selenium: chicken, brazil nuts, beef, turkey, tuna, sardines brown rice, chia seeds, broccoli, and cabbage

Vitamin B complex: milk, yeast, liver, wholegrains, nuts, eggs, yoghurt, fruits, meats and leafy vegetables.

It’s also a good idea to continue with that high-quality multivitamin and mineral supplement to prevent any nutritional gaps.

3. Check your thyroid

If you’re feeling ‘down’ and have been like that for at least two weeks now, it’s a good idea to ask your GP to test your thyroid levels (TSH, T3 and T4).

An underactive thyroid can make you feel depressed, fatigued, and fuzzy brained and an overactive can cause anxiety and insomnia so do get them checked. If your GP flatly refuses, please get in touch. I can arrange comprehensive private testing.

4. Get the support you need

Keep postnatal depression or low moods at bay by leaning on all the social support that is out there for you.

Look up the mother and baby groups in your area (your health visitor might be able to help you find them) and seek them out. You can also find great online support networks that could make a big difference. Don’t feel like you have to do this alone!

5. Be kind to yourself

You’ve heard it a million times before but it’s true- you need to get rest when the baby rests and start taking better care of yourself.

Don’t expect yourself to be supermum, running around the house getting the housework done with a new baby in tow. Rest. The dishes can wait….

Postnatal depression is a terrible illness which I hope you never have to face. By following the tips I’ve shared here, you can help prevent it from striking by nourishing your body with great nutrition, quitting those unhealthy habits and being kinder to yourself.

Those early days and weeks with a new child can be absolutely magical. Don’t waste a single minute!

Again, if you are suffering with any of the symptoms above and suspect you might be suffering from postnatal depression, please seek help to get through it.

Don’t hesitate to contact myself, your GP or one of the below PND organisations.

Useful contacts

Pamela Windle: [email protected]

PANDAS Foundation UK: http://www.pandasfoundation.org.uk/

MIND: http://www.mind.org.uk/information-support/types-of-mental-health-problems/postnatal-depression-and-perinatal-mental-health/