The period after delivery is often considered the “fourth trimester”, lasting between 30 days and three months. There are a number of changes that occur in a woman’s body during this time including many hormones fluctuations, including estrogen levels dropping approximately 300%. This hormonal shift generally takes an average of 10 days to balance out. With the hormone changes that occur post-pregnancy coupled with sleep deprivation, adapting to the demands of a newborn, and so many other requirements, it is normal for a new mom or even a seasoned mom to have multiple changes in mood over the course of a day. After the much anticipated arrival of the new baby and the excitement of birth, it may come as a surprise for new moms to experience emotions such as sadness and anxiety.
Here are five general recommendations for treating low mood after delivery:
Eating right is key during this time for both postpartum depression (PPD) and baby blues.
Insufficient hydration leads to lowered blood volume which can lead to lower mood. It is important to increase your intake of fluids while you are breastfeeding; aim for 2-3 liters of water each day. Pay attention to your thirst and have water accessible so grabbing a quick drink is easy and doesn’t take up too much of your time – having a glass of water each time you sit down to breastfeed can be a helpful reminder. Herbal teas throughout the day also count as fluid repletion. Many teas and herbs are not considered safe while pregnant (and breastfeeding) – download the lists here.
Daily exercise might be the last thing on your mind during this time however it may also be the best way to elevate your mood. Exercising outside in fresh air has been well studied for its effects on mood. In fact, 20 minutes of brisk exercise releases serotonin (our “happy hormone”) similar to the effects that Prozac has on our brains. Having an exercise routine in place before and during pregnancy can help make it easier to continue exercising after delivery – and exercise increases strength and stamina for labor preparation.
Joining a group can be a great way to stay motivated and make new connections especially with other new moms. If you prefer to exercise indoors, that’s okay too, you will still benefit from increased endorphins and mood enhancing neurotransmitters. Mommy & me yoga classes can be a nice way of getting you out of the house. Yoga is gentle and can help rebuild much needed core and pelvic floor strength after birth!
Most new moms can start their regular exercise routine after six weeks postpartum but you should consult your healthcare practitioner about when the best time to start exercising is for you. Click here to find out more about exercise (and sex) postpartum, including after a c-section.
Sleep is important for so many factors including mood stabilization. Calm Baby Sleep Routine could help provide you with a routine and the ability to get more rest — without stressing about tears, and it’s gentle enough that most parents should be able to start right away. If you’re expressing milk with a breast pump or bottle feeding and it is available, consider trading off with your partner for some of the night or early morning feeds to allow you to get more continuous hours of sleep. Alternatively, have your child sleep in a bassinet in your room for easier feeding without too much interruption; having baby sleep in bed with you may be an option if your healthcare provider is okay with it. Having a nap while your baby naps during the day may not always be possible but even a 10 or 20 minute nap will help increase the amount of rest you get in a day. Try not to overdo it; most chores can be left for another day or for a family member to help out with.
There are many options available, below are a few ideas to consider.
I have many posts discussing low mood, “baby blues”, postpartum depression (PPD) and postpartum psychosis (see them here). Discuss how you feel physically and emotionally postpartum with your healthcare provider.
Sleep is so important but the optimal amount is different for each family member.
It depends on age and other factors.
Find out the healthy sleep ranges by age, for you and your growing family.
Starting with babies (newborn to one year),
toddlers, preschoolers, school aged
children, teens and adults.
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