Natural Ways to Help Prevent and Treat Post Partum Depression and Anxiety PPD/PPA

Many women have a history of depression or anxiety, women with a predisposition may have a higher chance of having postpartum depression or anxiety as a new mother. Over 80% of new mothers do not tell their healthcare provider they have postpartum depression PPD signs or post partum anxiety PPA. Many women feel shamed or they are weak if they have signs of PPD/PPA. Living up to societal expectation is hard on new mothers who question and stress over every single decision.

29.1% of women have a major depressive episode in the first year of the baby’s life.

That is almost a third of new mothers! Which means you know a new mother who may be suffering in silence.

We are not designed to mother alone, we need a village to raise a child.

Mothers that may have a birth that is less than ideal or planned will have increased stress and question the internal ‘should’. Questions mothers often beat themselves up for are possibly; ‘I should have gotten a doula’, ‘I should have done more research’, ‘I should have avoided a c-section’, ‘I should have asked for help’, ‘I should have done more’- you see the terrible cycle of ‘should’.

Most women in our society lack a social circle, which is causing PPD/PPA to be on the rise and overall in our society anxiety/depression is increasing exponentially. We expect new mothers to give birth easily, nurse and breast feed without struggle, loose the baby weight, take care of the baby, keep a clean home, make all foods from scratch, do laundry, return to regular daily activities and in some cases return to work within the first 8 weeks!

These societal expectations are ridiculous and internal and external expectations cause mothers to feel they are not adequate.

Things that can increase the chances of PPD/PPA are:

·         Food allergies, intolerances-dairy, gluten, eggs

·         Leaky gut

·         Environmental factors

·         Inflammation from food/diet sources such as sugar, dairy, processed foods

·         Poor microbiome – gut flora which links back to the leaky gut!

·         Lack of social supports- close family and extended family living close or not helping or supporting the new mother

·         Thyroid or Adrenal issues- autoimmune, increased or decreased levels

·         Lack of sunlight- this happens more in Alberta from September to April

·         Lack of community

·         Lack of time in nature

·         Low iron levels

·         Lack of regular sleep patterns

Many new mothers have a gap in care after birth, typically healthcare providers see mother for 6 weeks post partum then release them from care.

Most women with PPD/PPA go undiagnosed and some may seek help at 6 months postpartum or more.

The providers most likely to see mothers in the 6 week to 6 months + period will often be the providers giving the baby pediatric care. It is up to the provider to check in with new mothers and to watch her closely in the baby visits asking questions and checking in with her and family members on how she is feeling and looking for signs of PPD/PPA.

 One sign can be a decrease in milk supply of struggling with milk supply, this can be linked to abnormal thyroid levels, some sources state up to 60% of thyroid issues are missed prenatally.

In my practice I have seen many new mothers struggling and not knowing what to do, where to get help and having the feelings of being ‘crazy’ as society tells them that ‘its just baby blues’ ‘it will pass’ ‘all new mothers feel this way’.

Many mothers do not know how to reach out, what they need or want.

New mothers need to ask for help but do not know how!

What you can do is help her write a list of chores, food allergies, preferences, grocery lists, or whatever help the mother may need or want after the baby comes. This should continue for 3 months post partum, not just in the first 2 weeks. If there are multiple children this is needed MUCH more. Women need more help with the 2,3,4^th etc children – do not think ‘she knows what she’s doing she has had a baby before’.

Doing a phone food ‘train’ is a wonderful way to help new mothers. Check out www.mealtrain.com for a great way to set up meals for the family. Try to

If you are to do this you MUST have clear rules such as:

·         No visiting or staying for a ‘quick visit’

·         No expecting the new mom to ‘entertain’

·         You can only stay for mom to shower and bathe then you must leave

·         You must do one chore on the prewritten chore list

·         Leave the food at the door, ring the bell and leave

Supplements and treatments to take during pregnancy to help reduce the chances of PPD/PPA

·         Methylfolate 800 mcg per

·         Prenatal vitamin

·         B12 1200mcg per day

·         Essential fatty acids -EFA

·         Vitamin D3 2000 IU per day – must take with a fat to absorb

·         Good quality protein in the diet

·         Good fats in the diet such as avocado or coconut oil

·         Prenatal Yoga

·         Probiotics

·         Exercise

·         Ginger and turmeric- Golden milk is great

Things to do postpartum to treat and prevent PPA and PPD

·         Prenatal vitamins- continue to take them after baby arrives

·         Use a lightbox for 20-30 minutes in the morning

·         Yoga-postnatal or Mom and Baby yoga classes

·         CBT – seek care with a Cognitive Behavioural Therapist –Alberta Mental Health http://www.albertahealthservices.ca/services/page15072.aspx

·         Elimination of inflammatory foods from the diet

·         Increased good quality protein

·         Look at the thyroid hormones and ask for blood work

·         B Complex

·         Vitamin D3 2000 IU perday

·         Magnesium

·         Iron if your bloodwork is low

·         Placenta encapsulation- this will help with low iron

·         B12

·         Omega 3 EFA

·         Methylfolate 800 mcg /day

·         SAM- E – 400 mg per day or if needed 800 mg /day *do not take if diagnosed with Bipolar or post partum psychosis*

·         Probiotics with Lactobacillus and Bifidus

·         Exercise

·         Restorative yoga

·         Sleep when baby sleeps – sleep banking!!

·         St Johns Wort

·         Lavender extracts

·         Motherwort – this herb is called Heart of a Lion and supports the female hormones

·         Rhodiola is an adaptogen herb which helps with lack of sleep and concentration *do not use if diagnosed with bipolar depression*

·         Siberian ginseng ½ teaspoon – helps to increase breast milk production

·         Macca root

·         Organ meats

·         Lysine

·         Warming spices such as Ginger and Tumeric again the Golden milk is fantastic!

For more information check our  website www.family1stchiro.ca, facebook,  blogs, Instagram and Twitter or call our clinic at 403-347-3261 for Dr. Joelle Johnson to assist you or to book an appointment.Family First Chiropractic and Wellness, 142 Erickson Drive, Red Deer, T4R2C3.