What is postpartum depression?
Do you feel overwhelmed after giving birth? Are you juggling your time to meet the demands of your newborn? Is your body feeling weaker each day? Pregnancy brings a tremendous change to your lifestyle, and if it is allowed to overwhelm your mind and body, it can lead to a deeper problem. This is why some women experience postpartum depression, but you do not have to face it alone, and there are ways to help prevent it before it happens.
Postpartum depression affects around one in seven women. It is a clinical depression that can afflict women after childbirth, and clinical studies show it can include anxiety, decreased energy, impatience, feelings of losing control, and shifts in eating and sleeping patterns. Just like the saying goes, prevention is better than cure, it is more beneficial to know how to prevent postpartum depression before it happens.
Take care of yourself, eat well, and get enough sleep
Always take care of yourself first, it is the best way to help prevent postpartum depression. Keeping your lifestyle simple can help ease your mood and relieve stress.
Eat foods rich in Omega-3 fatty acids, which provide essential nutrients your body needs. These are found in oily fish like mackerel, salmon, herring, and cod liver oil, and they help in the prevention of postpartum depression.
Get enough sleep. If you cannot get a full eight hours at night, nap when the baby sleeps, and consider asking a family member to help you get enough rest. Remember: less sleep can mean more stress, so getting enough sleep is your best friend after giving birth.
Get sunshine and get moving
Get enough sunshine. Sunlight is a great source of vitamin D, and exposure plus fresh air can improve your daily mood. Take your baby with you for a morning walk to relax your body, a daily 10-15 minute exposure to sunlight is all you need.
Get some exercise. Exercise has proven antidepressant effects in other forms of clinical depression and supports general well-being. Physically active women have a better chance of their hormones normalizing faster. After giving birth, you can start with simple exercises to help your body cope with the changes of pregnancy and get back into shape, knowing how to start is often the hardest part, and this is where a physical therapist can help.
How a physical therapist supports your recovery
Clinical studies have found that a home-based exercise program led by a physical therapist can alleviate mood in women and helps decrease the chances of postpartum depression compared to exercising in a group. It also helps treat back and pelvic pain after giving birth. Giving birth brings a lot of change to your body, and the right exercise program aids your journey to recovery, many studies have shown that exercise is beneficial and helps prevent postpartum depression, and can be a vital part of a mother's journey toward wellness.
Several studies have shown that physical therapy is effective in helping prevent postpartum depression. Getting the help of a physical therapist ensures you start with a safe, guided exercise program. Tribeca Physical Therapy offers Telehealth PT sessions to support your postpartum recovery and help prevent postpartum depression, schedule today by calling (212) 406-8080 or sending us a message.