Honoring Yourself Postpartum

This is a time that nothing in life can prepare you for. You worked hard to get all the things - the room is set, the diapers are abundant and yet none of that matters because you are exhausted.

You. are. not. alone.

Create the support you need

If it is available to you, create a support network. Unfortunately, our society does not place enough emphasis on the support a new parent or parents need. It is just assumed that one or both parents can handle it all. Whether it be your partner, friends, family, neighbors - reach out and make your needs known. It’s ok to ask for help. Your mental and physical health are just as important as your love when it comes to caring for your child.

I’m too busy or too tired to eat

Don’t discount the power of a meal to give you energy and help you tackle the day (or night). Eating regular meals and snacks can also help stabilize your blood sugar, which helps stabilize your mood. If you skip meals, think hangry on steroids, especially if you’re breastfeeding. Your emotions are already all over the place and then you add low blood sugar on top of it?? Moral of the story…try to eat at least a quick snack (with protein!) if you don’t have time for a full meal. Even if you aren't diabetic it’s important to keep your blood sugar balanced.

Focus foods

After birth, special attention needs to be given to recovery. It is important to replenish your body with nutrient rich foods. In addition, if you choose to breastfeed, all of those nutrients you eat will help your baby grow and thrive. While breastfeeding your calorie needs are still elevated, on average it is recommended to consume 500 calories for a day than pre-pregnancy needs.

Along with a variety of fruits and veggies, here are some focus foods to include in your meal planning:

Seafood, such as Cod, shrimp, wild caught salmon and sardines help provide iodine, omega-3’s such as DHA, and protein.
- Iodine plays a role in making thyroid hormones and is essential for your baby’s cognitive development and your recovery. If you don’t like the foods listed above, try seaweed snacks or Greek yogurt!

Beans, lentils, spinach, nuts, liver, beef, shellfish. These foods contain iron, fiber, phytonutrients and more.
- Eat plant based iron rich foods with vitamin C foods - citrus, broccoli, berries - for better iron absorption.

Full fat dairy, eggs, liver, fish, chicken for B12.
- If you follow a vegetarian or vegan diet you will want to speak with your healthcare provider about B12 supplementation.

Salmon, eggs, skipjack tuna, dairy products and mushrooms for vitamin D
- It can be difficult to consume enough Vitamin D in our diet. Ask your healthcare provider to check your vitamin D levels to determine if supplementation is right for you.

Eggs, chicken, potatoes, dairy products, fish all contain choline
- Choline is found more abundantly in animal food sources but is present in some plant sources as well. If breastfeeding, choline is very important for a baby's cognitive development.

Oysters, whole grains, crab, lobster and dairy products are good sources of zinc.
- Zinc needs increase during pregnancy as well as postpartum.

Full fat dairy, eggs, salmon and tuna all contain Vitamin A.
- The recommended vitamin A intake for breastfeeding almost doubles when compared to during pregnancy.

Hydration

Hydration is always important, but when breastfeeding, it is extremely important for both you and your baby. The general recommendation for breastfeeding is to get at least 128 ounces (16 cups) of fluids per day. Low sugar options are better for hydration. Bonus points if you include electrolytes - think coconut water, OJ, low sugar electrolyte packets.

If you have difficulty remembering to drink fluids throughout the day, put yourself on a schedule. Try drinking a glass of water before and after breastfeeding, as well as with meals. Another tip is to get your water intake from both liquids and foods that have high water contents, such as cucumbers, watermelons, celery, etc.

Research has shown, however, that nursing parents do not need to drink more fluids than what’s necessary to satisfy their thirst. Don’t get too caught up on meeting a certain number of ounces of fluid. The key is to avoid being dehydrated. One indicator of dehydration is thirst. After breastfeeding, you may notice you feel thirsty more often. Another good indicator of dehydration is the color of your urine. If your urine is dark, you aren’t drinking enough water. A pale yellow or almost clear color indicates you’re getting enough fluids.

Heal your body and mind

An overall nutrient dense diet is essential in order to recover from pregnancy depletions. Research has also shown associations between nutrition and postpartum depression.

One systematic review looked at the evidence of associations between nutritional biomarkers and psychological distress during pregnancy and in the first postnatal year. Many of the studies suggested that lower vitamin D levels may be associated with postpartum depression.

Another study looking at dietary zinc and iron intake and risk of depression found that dietary zinc and iron intake were significantly associated with a decreased risk of depression.
Another study looked at the association between omega-3 fatty acid intake in early pregnancy and the risk of postpartum depression. The study found that low intake of omega-3 and higher omega-6 with lower intake of omega-3 in early pregnancy increases the risk of postpartum depression the year after giving birth.

What if I’m not ok?

The birth of a baby is a huge feat and a life-changing experience. Your body and mind go through many changes during and after pregnancy. Being a parent is exciting but can also be tiring and overwhelming. It’s normal to experience a jumble of emotions, ranging from excitement and happiness to fear and anxiety, especially if you’re a first-time parent.

Often, new parents experience postpartum ‘baby blues’ in the first week after childbirth, which commonly include mood swings, crying spells, anxiety and difficulty sleeping. The condition usually declines within two weeks without treatment. Some new parents, however, experience a more severe, long-lasting form of depression known as postpartum depression (PPD). The symptoms for PPD are more intense, last longer and can interfere with your ability to care for your baby and yourself.

If you have postpartum depression, know that you are not alone. Between 50% and 75% of people experience baby blues after delivery and 1 in 7 new parents experience PPD. Also recognize that having postpartum depression is not your fault. There are a range of factors that increase your chances of being depressed after the birth of a child, some of which include having a family history of depression and pregnancy complications (difficult delivery, premature birth).

You are not alone

There are a number of resources available to parents who may be experiencing postpartum depression.

Postpartum Support International is a nonprofit organization dedicated to increasing awareness among public and professional communities about the emotional changes that people experience during pregnancy and postpartum. It offers multilingual chat and hotline (1-800-944-4773) resources.
988 Suicide and Crisis Lifeline is a hotline that directs route callers to the National Suicide Prevention Lifeline. When people call, text, or chat 988, they are connected to trained counselors that will listen, understand how their problems are affecting them, provide support, and connect them to resources if necessary.
National Alliance on Mental Illness (NAMI) is the nation’s largest mental health organization dedicated to bettering the lives of millions of Americans affected by mental illness. The organization provides advocacy, education, support and public awareness so that those affected by mental illness can build better lives. They also offer a helpline (800-950-6264) and chat resources.

We are here for you

Athena’s bump is a great resource for all things baby nutrition. Find information here to support and educate yourself throughout your pregnancy. Family and friends are also great resources for support. Remember to give yourself grace and take it one meal at a time. You and your baby belong here!

References

Hoge A, Tabar V, Donneau AF, et al. Imbalance between Omega-6 and Omega-3 Polyunsaturated Fatty Acids in Early Pregnancy Is Predictive of Postpartum Depression in a Belgian Cohort. Nutrients. 2019;11(4):876. Published 2019 Apr 18. doi:10.3390/nu11040876
Trujillo J, Vieira MC, Lepsch J, et al. A systematic review of the associations between maternal nutritional biomarkers and depression and/or anxiety during pregnancy and postpartum. Journal of Affective Disorders. https://www.sciencedirect.com/science/article/abs/pii/S0165032717318165. Published February 15, 2018. Accessed November 12, 2022.
CDC. “Maternal Diet.” Centers for Disease Control and Prevention, 17 May 2022, https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html.
“Postpartum Depression.” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/9312-postpartum-depression. Accessed 13 Nov. 2022.
“Postpartum depression” Mayo Clinic, 24 May 2022, https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617.
Trujillo, Janet, et al. “A Systematic Review of the Associations between Maternal Nutritional Biomarkers and Depression and/or Anxiety during Pregnancy and Postpartum.” Journal of Affective Disorders, vol. 232, 2018, pp. 185–203, doi:10.1016/j.jad.2018.02.004.
Li, Zongyao, et al. “Dietary Zinc and Iron Intake and Risk of Depression: A Meta-Analysis.” Psychiatry Research, vol. 251, 2017, pp. 41–47, doi:10.1016/j.psychres.2017.02.006.
Hoge, Axelle, et al. “Imbalance between Omega-6 and Omega-3 Polyunsaturated Fatty Acids in Early Pregnancy Is Predictive of Postpartum Depression in a Belgian Cohort.” Nutrients, vol. 11, no. 4, 2019, p. 876, doi:10.3390/nu11040876.
Ndikom, Chizoma M., et al. “Extra Fluids for Breastfeeding Mothers for Increasing Milk Production.” Cochrane Database of Systematic Reviews, no. 6, 2014, p. CD008758, doi:10.1002/14651858.CD008758.pub2.