With any huge life transition there is room for individuals to have a range of emotions- ranging on the spectrum from joy and elation to anger, grief and loss.

The journey of motherhood certainly is one of the times filled with vulnerability as you learn a new role, experience changes physically and physiologically from pregnancy and birth and navigate new relationship dynamics. In the midst of these changes of new motherhood, postpartum blues also known as “the baby blues” is common. More than 50% of new mothers experience this shift in mood that occurs after birth up to 2-3 weeks thereafter, some studies suggest this number is actually close to even 80% of new mothers experiencing this shift . Common experiences during the baby blues include tearfulness, increased stress and anxiety, difficulties with sleep or appetite unrelated to newborn care. All of this means it can be SO difficult to nourish yourself during postpartum.

Postpartum anxiety (PPA) often overlaps with postpartum depression (PPD) during the postpartum period. It is common to have some of the symptoms of PPA overlap with PPD and for women to experience excessive worry, fear, difficulty concentrating or having a constant sense of dread. It is important to note that the symptoms listed above for both PPD and PPA are not all inclusive and these experiences are not “one size fits all” in that an individual may have some but not all of the symptoms and that these states do vacillate however they typically last longer than 2 weeks and impact a sense of wellbeing and functioning.

With both PPD and PPA alongside other perinatal mood and anxiety disorders, nutrition can play a crucial role in prevention and reduction of severity of postpartum depression and anxiety. Some general recommendations to support optimal mental health are listed below: 

• Maintaining a well-balanced diet, aiming to include all macronutrients and ensure inclusion of nutrients that can be related to mood disorders are adequate. Nutrients of concern include consuming adequate iron, vitamin B12, vitamin D and omega 3 fatty acids (DHA). Work with a Registered Dietitian to review current intake and review needs for supplementation if indicated. 

• Navigate changes in appetite shifts by adjusting meal timing appropriately. It is important to note that appetite can shift in both directions, increased or decreased appetite. Implementing small frequent meals, setting meal reminders and eating meals with family can provide support. 

• Focus on stabilizing blood sugar levels. Blood sugar swings can affect mood stability so work to implement a good balance of protein, fiber rich carbohydrates and dietary fat to ensure balanced blood sugar after meals. I teach a simple framework for how to build meals in this way in my nutrition coaching sessions for breastfeeding and postpartum moms.

• Be mindful of caffeine and alcohol intake, in some individuals, caffeine intake can mimic anxious thoughts/feelings. Alcohol is a neurotoxin and is a depressant, as such consumption can intensify mood related symptoms. 

• Engage in mindful movement. Movement may be challenging for a variety of reasons; however, it is an important component in mental health for its relationship to increasing serotonin and dopamine (feel good neurochemicals) and endorphins. Start small and acknowledge that while your body is still physically healing. Gentle stretching and yoga are great places to start (and also get adequate Vitamin D from the sun!)

• Find support for adequate sleep. While life with a newborn necessitates shifts in normal sleep schedules, if you are struggling with a perinatal mood or anxiety disorder, finding support to get adequate sleep is essential. Finding support from others to care for the baby, minimizing blue light from technology before bed as this can disrupt melatonin and identifying consistent sleep and wake times can be places to start. 

• Connecting with a therapist who specializes in perinatal health is essential to provide psychotherapy and individualized support and resources for connecting with other new mothers in the community.  Postpartum Health Alliance is an incredible resource of therapist specializing in maternal mental health.

• Speak with your providers (midwife, OBGYN, therapist, lactation consultant) about a referral for a medication assessment as needed. They can assist with you in determining if pharmacological support is warranted and would be supportive. Many psychiatric medications can be compatible with breastfeeding.