Did you know that about one in seven women will experience postpartum depression? While this statistic is alarming, it’s not surprising when you consider what’s going on in a new mother’s body. This critical period after birth deserves as much attention and care as pregnancy itself. So if you’re a new mom or a mom-to-be, I’ll share steps you can take to support your body during this crucial phase.
The five postpartum tips we’ll talk about today are:
- Continue Taking Prenatal and Omega-3 Supplements
- Ask Your Doctor About Progesterone Levels
- Avoid Endocrine Disruptors
- Nourish Your Body
- Ask For Help
Keep reading to learn more, and if you have a loved one getting ready to welcome a new baby, I encourage you to share this with them and show up for them with love and support during this exciting time in their life.
The “Fourth Trimester”
The postpartum phase, often called the "fourth trimester," is named for good reason—the body undergoes so many changes during this time! Alongside the physical and mental changes, there are the demands of a new baby: feeding, sleepless nights, and the overall challenges of new motherhood.
While a woman is bonding with the little human her body just spent nine months creating, her own wellbeing often takes a backseat to the baby’s needs. And while we celebrate and welcome the new life joining us earth side, it’s just as important that we care for the new mother too.
Each birth experience and every baby is unique, even for the same mom. The transition into motherhood can bring unexpected challenges and emotions, and it’s normal to feel overwhelmed as you adjust. Every mother’s journey is personal and individual, shaped by her own experiences, her baby's needs, and the support she has around her.
Remember, it's okay to feel a mix of emotions and to seek support when you need it. Embracing your journey and acknowledging your feelings is crucial so you can find balance and well-being during this time.
Understanding Postpartum Depression
Postpartum depression is common, so if you or someone you know are going through it, know that you’re not alone. About 600,000 women are diagnosed with postpartum depression in the United States annually. This statistic only accounts for live births; many women who miscarry or have stillbirths experience postpartum depression symptoms as well, bringing the number to around 900,000 women in the U.S. annually.
PPD typically lasts for about 3 to 6 months but can vary widely. Unfortunately, nearly 50% of mothers with PPD are not diagnosed by a health professional. However, 80% of women with PPD achieve full recovery,which is why seeking help and support is so important!
Now, let’s get into the tips for postpartum care!
1. Continue Taking Prenatal and Omega-3 Supplements
Prenatal Vitamins
After you give birth, you may be tempted to stop taking your prenatal vitamins, but we recommend taking these throughout the postpartum period. When choosing a prenatal, make sure to choose a high-quality one with folate in it.
Why choose folate over folic acid?
Dr. Gary Brecka said this about folic acid: “Folic acid does not exist anywhere naturally in nature. You cannot find folic acid anywhere on the surface of the earth, yet we tell pregnant women that it’s a necessary part of healthy pregnancy. Since when did synthetic chemicals become a necessary part of healthy pregnancy?”
For more on this, listen to Episode 150 of the Just Ingredients Podcast, "Is Feeling Good the Enemy of Feeling Great?" with Gary Brecka.
It really is interesting that we have been told to take folic acid for so long, when there is a natural form available-folate!
Folate is the natural form of vitamin B9 found in foods, while folic acid is its synthetic counterpart. Folate is more readily absorbed and utilized by the body. Some people have a genetic mutation (MTHFR) that makes it difficult to convert folic acid into its active form. Using folate instead of folic acid ensures better absorption and reduces the risk of unmetabolized folic acid in the bloodstream, which can be linked to various health concerns.
Some of the prenatal vitamins I recommend are:
- Needed Prenatal Multi: Use promo code for 20% off: KARALYNNECALL
- Needed Prenatal Iron
- Garden of Life Prenatal
- Biomeology Prenatal Vitamins: Use promo code for 10% off: JUSTINGREDIENTS
- Whole Earth and Sea Prenatal
- NutriGold Prenatal
Omega-3 Supplements
Omega-3s are particularly beneficial for brain health and can help mitigate postpartum depression symptoms. These supplements can support your body's recovery, aid in maintaining energy levels, and help balance your mood.
For a high-quality option, check out the Just Ingredients Omega-3 Fish Oil. It contains premium fish oil rich in EPA and DHA-essential fatty acids known for their benefits in brain function and mood regulation, and is free from artificial additives and contaminants.
Not only are omega-3s essential for a mom’s brain health, they are also essential for a baby's developing brain. When mom has enough omega-3s, that can ensure her breast milk is nutrient-rich for the baby.
2. Ask Your Doctor About Progesterone Levels
I also recommend checking your progesterone levels after giving birth. A significant drop in progesterone can contribute to mood swings, anxiety, and postpartum depression. Talk to your doctor to see if your levels are low, and if they are, ask about bioidentical progesterone.
What is Bioidentical Progesterone?
Bioidentical progesterone is a hormone that closely mimics the progesterone naturally produced by the body. It is often used in hormone replacement therapy during the postpartum period (as well as during menopause), since it can help stabilize hormone levels and alleviate symptoms by closely replicating the body’s natural hormones.
3. Avoid Endocrine Disruptors
Progesterone and estrogen rise during pregnancy and abruptly drop after the baby arrives. Then oxytocin and prolactin start to rise. This might go without saying, but the roller coaster of hormones and emotions can really take a toll on new moms. This is why it's so important to use products that don't have endocrine disruptors. Endocrine disruptors are "chemicals that may mimic or interfere with the body's hormones, known as the endocrine system."
Here are some things that you can do to help with those postpartum hormonal fluctuations:
- Switch to Organic Feminine Hygiene Products: Look for organic pads and tampons, since they are free from GMO cotton and chlorine bleaching, which can introduce harmful dioxins (harmful chemicals that linger in the environment and can build up in the body over time).
- Avoid Phthalates: Found in many personal care products like scar balms and nipple creams, phthalates can disrupt hormone balance. Look for phthalate-free labels.
- Choose BPA-Free Products: Use BPA-free breast pads, water bottles, and other plastic items.
BPA can interact with estrogen receptors and accumulate in the body. Bisphenol A (BPA) is a chemical widely used in producing plastics and resins. They are particularly concerning because they interact with estrogen receptors, mimicking or blocking estrogen’s effects, which can disrupt hormonal signaling in the body.
Want to learn more about how plastics are affecting your hormone health? Listen to Episode 161 of The Just Ingredients Podcast, “Is Testosterone Sabotaging Your Fertility?” with Dr. Layne Kilpatrick.
BPA can build up in the body over time due to daily exposure, even in small amounts. This accumulation can disrupt hormones and can increase the risk of health issues like infertility, early puberty, certain cancers, and metabolic disorders. By being aware of where BPA is found and reducing exposure, you can help protect your long-term health.
Luckily, there are so many products out there now that are free from those harmful substances. Here are some of my endocrine-friendly postpartum favorites:
Pads
- Cora Organic Overnight Pads: Use promo code for 15% off first order: JOIN15
- Honey Pot Organic Daytime Pads
- Rael Organic Cotton Cover Period Underwear
Scar Care
- Just Ingredients Organic Serum
- Just Ingredients Colloidal Silver
- Earth Mama Skin & Scar Balm: Use promo code for 10% off: JUSTINGREDIENTS2023
Perineal Care
- Earth Mama Perineal Balm: Use promo code for 10% off: JUSTINGREDIENTS2023
- Witch hazel
- Eco by Naty Wipes
Belly Balm
- Earth Mama Belly Butter: Use promo code for 10% off: JUSTINGREDIENTS2023
- Mother Love Salve
- Earthley Soothing Belly Butter: Use promo Code for 10% off : JUSTINGREDIENTS
4. Nourish Your Body
One thing that I always say is that you can’t out supplement a poor diet. Healthy eating is one of the most important things that you can do for your overall well being! But, I know it can be hard to make this a priority, especially during really busy times of life-like after giving birth.
Making small changes, like adding more fresh fruits and vegetables to your meals, opting for a tuna fish sandwich on sourdough instead of a grilled cheese on white bread, having some freezer meals ready for a simple weeknight dinner, and choosing organic when possible, can all make a difference.
You can also look at meal services like Mama Meals. It's designed specifically for postpartum moms and contains organic ingredients. Get $20 off your order with code 'JUSTINGREDIENTS'.
Eating a diet rich in whole foods that are loaded with vitamins, minerals, fiber, and antioxidants can support your overall health and mood. Try to avoid inflammatory foods like:
- Processed meats
- Refined carbohydrates
- Refined sugar
- Sugary soda
- Fried foods
- Processed snacks
- Artificial additives
Nourishing your body with healthy, balanced meals can help stabilize your energy levels and improve your emotional well being.
For more food swaps and healthy tips, make sure you’re following along on Instagram, @just.ingredients.
Bonus tip: Stay hydrated with essential minerals.
For breastfeeding moms, (and all moms in general) staying hydrated is critical for energy levels. Plus, dehydration can affect milk supply. So, drinking water infused with essential minerals like sodium, magnesium, and potassium can help keep you hydrated and support your milk supply. Learn more about Just Ingredients Electrolytes here.
5. Ask For Help
Don’t hesitate to seek assistance when you need it. Whether it’s reaching out to family, friends, or a professional, having a support system is crucial. Asking for help with baby care, household chores, or just having someone to talk to can make a big difference in managing stress and preventing feelings of isolation.
We also have a wonderful community where you can find additional support and connect with others who understand what you're going through and have been through similar postpartum journeys. Check out The Just Ingredients Group on Facebook for a space to share your experiences, ask questions, and receive encouragement from fellow moms and health enthusiasts.
Final Thoughts on the Postpartum Journey
Navigating your postpartum journey can be overwhelming, but you don’t have to do it alone. Reach out for support, prioritize your health, and remember that taking care of yourself is just as important as taking care of your baby. By incorporating these tips, you can support your body’s recovery and promote a balanced and healthy postpartum period.
