Understanding postpartum depression
Feeling overwhelmed after giving birth is common. Between the demands of a newborn and a body that feels weaker each day, it's easy for stress to build. Pregnancy brings a tremendous shift in lifestyle, and left unchecked, that shift can turn into a deeper problem, which is why some women experience postpartum depression. The good news is that you don't have to face it alone, and there are concrete ways to help prevent it before it starts.
Postpartum depression affects roughly one in seven women. It's a clinical depression that can occur after childbirth, and studies show its signs can include anxiety, low energy, impatience, a feeling of losing control, and changes in eating and sleeping patterns. As with most things, prevention beats cure, so it helps to know what to do before symptoms appear.
Prioritize self-care, nutrition, and sleep
Start by taking care of yourself first. Keeping your day-to-day routine simple can ease your mood and reduce stress.
Add foods rich in Omega-3 fatty acids to your diet, oily fish like mackerel, salmon, herring, and cod liver oil are good sources, since these nutrients support the prevention of postpartum depression.
Get enough sleep however you can. If a full eight hours isn't possible, nap when the baby naps, and don't hesitate to ask a family member for help. Less sleep tends to mean more stress, so protecting your rest is one of the best things you can do for yourself after giving birth.
Get outside, and get moving
Make time for sunshine. Sunlight is a key source of vitamin D, and the combination of light and fresh air can lift your mood, a daily walk with your baby, even just 10-15 minutes, can make a real difference.
Exercise, too, has shown antidepressant effects in other forms of clinical depression and supports overall well-being. Physically active women tend to see their hormones normalize faster. After giving birth, simple exercise can help your body cope with the changes of pregnancy, the hardest part is often knowing where to start, which is exactly where a physical therapist can help.
How a physical therapist can help
Clinical studies have found that a home-based exercise program guided by a physical therapist can improve mood and lower the chances of postpartum depression compared with group-based exercise. It can also help treat back and pelvic pain after delivery. Many studies confirm that exercise aids in preventing postpartum depression and can be an important part of a mother's path to wellness, and research continues to show physical therapy's effectiveness in helping prevent it.
Working with a physical therapist ensures you start with a safe, appropriate 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 today.