Adjusting to life with a new baby may come with so many emotional and physical challenges, making it common for mothers to experience frequent exhaustion or feel overwhelmed.
There are many new experiences we face as new parents that we had never before imagined.
Some of these things may be:
Confidently trying to understand baby’s needs
Hormonal mood swings
Birth recovery
Sleep deprivation and exhaustion
The demands of running a household while managing to care for a newborn
Difficulty breastfeeding
Managing ours and/or our partners expectations of parenting and running a household
Work, old and new relationship changes.
I remember when my children were little going whole days without remembering to feed myself properly.
Yet I had fed my baby several times!
At this time it is important that you are supported nutritionally, to manage the fatigue and stress commonly experienced with a new baby.
New mums can get so busy with trying to care for a newborn and actually forget to look after themselves.
When depression or anxiety can begin sometime in the year after birth it is referred to as postnatal depression or postnatal anxiety.
More than one in seven new mums and up to one in ten new dads experience postnatal depression.
Postnatal anxiety is also common, with many parents experiencing both anxiety and depression simultaneously. Postnatal anxiety and depression can be a frightening and isolating experience as parents try to deal with their symptoms at the same time as needing to care for a new baby. Postnatal depression is a serious condition that often goes undiagnosed, but can be effectively supported.
There are three main types of depression experienced after childbirth:
1. Postnatal or maternity blues: Very commonly, women may experience a transient period of feeling down and tearful in the week following childbirth, which passes within a few days.
2. Postnatal depression: Much more serious, although very common, women become more seriously depressed in the first months following her baby’s birth.
3. Postnatal psychosis: A rare form of depression, which involves symptoms of psychosis (out of touch with reality), and strong mood swings from depression to extremely high mood. This form will generally develop within 2 weeks of childbirth. Postnatal psychosis needs to be immediately referred for medical assessment and treatment to ensure the safety of mother and child.
Any type of postnatal depression may happen to women who have never experienced mental illness before, or may have had depression or a psychotic illness in the past. Regardless of what has happened before, the symptoms and treatment are similar. The major difference is in the concern for the baby, as well as the mother. Problems that arise with untreated or delayed recognition and treatment of postnatal depression may include maternal-infant bonding problems, increasing future likelihood of depressive episodes, alcohol or drug abuse, suicide risk or violent behaviour. Unfortunately, many women delay diagnosis as they believe high levels of distress or unhappiness are a normal part of being a new parent, or experience feelings of guilt if they are struggling with depression when they are expected to feel the joy of new motherhood. Postnatal depression is diagnosed when symptoms have been present for more than 2 weeks
A few of important nutrients…
Omega-3 supplementation, particularly high concentrations of DHA and moderate EPA, has specific benefits for conditions necessitating increased DHA requirements, including pregnancy and lactation, foetal neuronal development, and healthy brain function, in addition to supporting inflammatory conditions and cardiovascular health.
Zinc is associated with serotonin and GABA synthesis – required for the nervous system function, sleep and cognition.
Vitamin C is necessary for connective tissue formation
Studies indicate elevated copper is seen to displace Zinc in post-partum depression (PPD).
Magnesium is required for serotonin synthesis which is linked to mood and sleep. It is also vital for energy production, regulating the stress response and reducing inflammation.
Protein - Adequate nutritional protein is essential for tissue growth, repair and development. Additionally, a protein rich diet may decrease hunger and support satiety and enhancing the effect of leptin. Furthermore, adequate protein intake assists in stabilising blood glucose levels, thereby improving glucose tolerance.
What you can do for you and baby now….
• Make your own meals a priority too. Always eat before or when baby eats! – Eat small amounts regularly to stabalise your blood sugar and give you essential nutrients and energy.
• Stay hydrated. Drink 2-3 litres of filtered or spring water daily
• Eat a rainbow of fruit and vegetables daily - 2 serves of fruit and 5 serves of veg per day.
• Include a handful of nuts and seeds daily. Make nuts and seeds your friends for snacks - especially walnuts, pumpkin seeds, almonds, sunflower seeds, brazil nuts, pecans, chia seeds. Make a chia & coconut milk pudding and keep a jar in the fridge for a nutritious treat. Yum!
• Eating cold-water oily fish 2 or 3 serves weekly - mackerel, tuna, sardines, salmon, anchovies as well as taking a fish oil supplement (at least 200mg DHA daily) could help with addressing the omega 3's. Eating zinc rich foods daily such as pepitas, meats, oysters and legumes and/or taking a supplement that has at least 25mg elemental zinc can help prevent PND. Zinc also helps boost the immune system and helping heal any soft tissue affected whilst birthing such as stitches tearing.
• Avoid nutrient poor processed foods and sugary drinks try camomile tea with a little honey if needed for calming for both mum and baby.
• Take precious time out just for you. Attend a yoga or meditation class. If you child is a little older and not breastfeeding, take a mini retreat. Weekends away with the family or your chosen ‘framily.’ Be around people who bring in the light for you.
• SAY YES to help offered and don’t be afraid to ask for help from family and friends if they offer. - At this time it is so important to say yes to help, food and support when offered.
• Consider taking Magnesium and activated B complex vitamin supplement to support your energy and nervous system. Avoid alcohol as much as possible as it depletes these vitamins.
• Talk to a trusted family member or friend.
• Seek company when you’re feeling low (even though this might be the last thing you want to do, being alone can make everything seem bigger and less manageable).
• Share your experience with other parents who have experienced or are experiencing anxiety or depression.
• If you’ve experienced mental health conditions in the past, discuss this with your health professional. This can help you identify and respond early if symptoms return.
• Join a supported playgroup or support group.
• Get some exercise (walking is a great starting point!). Even 20 minutes per day is a great start. You can take your pram and walk outside getting both you and bub some fresh air and sunshine.
• Limit alcohol and other drugs that can work against your wellbeing.
• Be gentle with yourself. Recovery can take time. It is a journey that often involves taking a few steps forward and then a step back.
• Rest. Quick naps can improve your alertness and help in decision-making, creativity and sensory perception. Short naps, such as 20 minutes, are less likely to disrupt your sleep at night.
• Time out. Time out means different things to everyone. But in general, it is important that parents who are primary carers have a break from the caring role at times — even if it is taking ten minutes to listen to music or read. Some people find deep breathing, yoga and relaxation techniques helpful.
• You may receive a lot of advice from books or other people about how to care for your baby, be open to just working out what suits you, your baby and what is best for your family.
-See links below for postnatal support links
How can a naturopath help?
The main focus for a naturopath is to firstly assess specific nutrient deficiencies for both mum and baby. This can initially be done by checking any pathology / bloods that may have already been done by your GP. Often we see bloods within range…however for ‘optimal’ health (not ‘close enough health’) we want to see optimal nutrient levels post pregnancy - depletions in any of these may contribute to fatigue.
Part of thriving is education about the ‘whys’ on all of this. Specifically we would look at best levels of iron, B12, B6, Folate, Vitamin D, Copper:Zinc ratio and you’re your thyroid health post pregnancy. All of these may contribute to lack of energy and effect our mood, sleep and well being.
A naturopath can address any issues that may be getting in your way, such as; your gut health, microbiome and digestion. Absorption of your nutrients may be a gut issue. We can address sleep support for both mum and baby.
Additional support may be:
Infant and mum digestive and microbiome support. - Skin issues; cradle cap, eczema, psoriasis, dermatitis.
Herbal and nutritional interventions can be helpful to support your mood.
We can also help with post-birth healing and scarring by supporting connective tissue integrity.
If you have any questions at all make a time for a 10min free discovery call on this LINK
I am always happy to help mamas thrive not ONLY just survive, at this very important time in their whole families lives.
So much Health & Wellness to You!
Christine Carley - Naturopath / Herbalist
Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.
Book an appointment or free online discovery call here: LOVE THY HEALTH or call 0409027221
*National and International Telehealth available
For more on her retreats and holistic wellness program touch here:
FACEBOOK or INSTAGRAM
(61+) 0409027221
MENTAL HEALTH WOMENS & MENS SUPPORT GROUPS
• Call PANDA 1300 726 306 to talk about your thoughts and feelings and explore options for support.
• Talk to your Maternal and Child Health Nurse about support available in the community or ask family members or friends for practical support.
• Beyond Blue. For pregnancy and new parents support call 1300 22 46 36.
• Lifeline for 24 hour support for all Australians experiencing personal crisis. www.lifeline.org.au or phone 13 11 14 in Australia or 0800 543 35 in New Zealand.
• The Australia Counselling Association website provides an easy search tool to find counsellors and psychotherapists within Australia. www.theaca.net.au
• The Black Dog Institute has a list of support groups for depression and other mood disorders throughout Australia. www.blackdoginstitute.org.au
• Centre of Perinatal Excellence (COPE) is a not-for-profit organisation devoted to reducing the impacts of emotional and mental health problems in the pre and postnatal periods. www.cope.org.au
• The Australasian Birth Trauma Association is a not-for-profit organisation dedicated to supporting women and their families who have sustained physical and/or psychological birth trauma. Our aim is to increase awareness and help support healthcare professionals through education and connection. www.birthtrauma.org.au
• Grow provides peer support groups as well as courses, social activities etc for people with mental illnesses including depression. There are Grow groups throughout Australia & New Zealand. www.grow.org.au
• Australian Institute of Health and Welfare has links to information on support for people with mental illnesses, their carers and families. www.aihw.gov.au
• Dads in Distress support groups for dads throughout Australia. Phone 1300 853 437
• Mensline for men with family or relationship concerns. www.mensline.org.au or call on 1300 78 99 78.