In honour of “Let’s Talk Day” this month, today's topic is postpartum depression (PPD) and postpartum anxiety (PPA). Two sides of the same coin, both PPD and PPA impact those who have recently given birth, most often occurring within the first few weeks, but in some cases the onset can occur shortly before birth or as late as 6 months postpartum. The hormone fluctuation one experiences after birth is believed to be a contributing factor in both postpartum depression and postpartum anxiety, but what are other factors that could put you at an increased risk?
Increased risk factors:
Depression and anxiety prior to becoming pregnant
A family history of anxiety and depression disorders
A personal history of eating disorders
Previous pregnancy or infant loss
A history of periods that result in more intense mood related symptoms
A history of PMS or PMD
Up to 80% of people postnatal are affected by symptoms that include a feeling of being sad and an increase in worry and stress (also known as the baby blues) within the first week or two after birth. PPD and PPA are more severe, intense and long lasting versions of the baby blues, and can impact the parents ability to care for, and formulate a bond with, their baby. Symptoms of postpartum depression include; severe mood swings, exhaustion, and a sense of hopelessness. It is reported that PPD impacts approximately 15% of people postnatally. Those with postpartum anxiety may experience a feeling of fear, or dread, for things they worry may happen which might be accompanied by sleep interrupting racing thoughts. Postpartum anxiety may manifest in a physical way as well, which can include symptoms such as fatigue, hyperventilation, heart palpitations, sweating, nausea, and/or vomiting. It is reported that postpartum anxiety affects up to 18% of people postnatal - with 35% of those with PPA reporting experiencing PPD as well.
If you, or someone you know, are experiencing symptoms of postpartum anxiety or postpartum depression here are a few things that may help, I also encourage you to talk with a trusted healthcare provider.
4 Things that may help with symptoms of PPA & PPD:
Exercise -
One study found that resistance training may be particularly helpful with general anxiety, which is noteworthy in terms of PPA. And other studies suggest that walking is a great way to help relieve depression symptoms. Taking a stroll with your baby is a great way to get those steps in and get some fresh air.Mindfulness and Relaxation Techniques -
Activities such as yoga and meditation can help to ease the mind and create a feeling of calmness.“Me Time” -
Too often when babies are born, Moms are consumed with the tasks of taking care of their babies while also trying to keep up with the housework. We've heard it so many times before, Mom’s start to feel like they’re losing themselves. Taking a break, getting some time to unwind and regenerate, and spending time doing the things you LOVE without distraction is extremely important. Talk with your spouse, or support system, and see if you can work out a way to set aside some “me time” once a week.Nutrition -
What we consume fuels our body, providing vitamins and minerals needed for our bodies to function at optimal levels.The Standard American Diet is often lacking in many vitamins and minerals that help to feed our brains and nervous system, helping both to function at optimal levels. As new parents we often don’t think about what we’re eating, choosing to eat when we can, grabbing a quick (often unhealthy) snack when possible. One way to help make sure you’re eating lots of fruits and vegetables is to have some prepped and ready to go in the fridge. Wash fruit right when you get it home from the grocery store, or cut veggie sticks, both make for a great grab and go snack!
At Nourishing Abundance, we help our clients incorporate these four strategies in ways that work for them. Adding in nutrition and lifestyle habits that fit their new life with a newborn. We suggest being gentle with yourself, pick one or two things off the list to incorporate this week and start adding more when you feel you can.