Supporting the Postpartum Period: Naturopathic Support for Balancing Mood and Energy

The postpartum period brings a wave of changes, both physically and emotionally. As your body recovers from the physical demand of childbirth, hormone levels like estrogen, progesterone, and cortisol shift rapidly. On top of these internal changes, caring for a newborn and coping with disrupted sleep can leave you feeling exhausted and sometimes overwhelmed. It’s completely normal to go through a mix of emotions, fatigue, and sleep challenges during this time.However, with the right support, you can regain balance and energy, improve your mood, and establish a healthy sleep routine.  

Mood 

Postpartum mood swings, feelings of anxiety, and even more serious conditions like postpartum depression (PPD) are common experiences for many new mothers. The dramatic hormonal changes following childbirth, combined with the physical recovery process and the emotional demands of caring for a newborn, can lead to a wide range of emotional ups and downs. Nutrition, certain evidence-based supplements, and stress management techniques can be valuable supports in promoting emotional resilience and helping new mothers navigate this period.  

1. Nutrition for Emotional Health after Baby

   What you eat has a powerful impact on your mood and overall emotional well-being, especially during the postpartum period. Key nutrients play vital roles in supporting brain chemistry and helping balance mood-regulating neurotransmitters such as serotonin and dopamine. 

   • Omega-3 Fatty Acids: Omega-3 fatty acids, abundant in foods like salmon, chia seeds, and flaxseeds, are essential for maintaining brain health and promoting emotional stability. These fats help reduce inflammation and enhance serotonin activity, which can improve mood regulation. 

   • B Vitamins: Vitamins B6 and B12 are particularly important in producing neurotransmitters that influence mood. You can find these nutrients in whole grains, leafy green vegetables, eggs, and legumes, making them important staples in a mood-supportive diet. 

   • Protein: Including adequate protein in your meals helps maintain steady blood sugar levels, which can prevent irritability, mood swings, and energy crashes. Opt for lean sources of protein like chicken, fish, tofu, lentils, and eggs throughout the day to support emotional balance.

2. Evidence-based supplements for Mood

   There are various supplements that can help support relaxation and stress management. However, when breastfeeding, it's important to choose herbs that are safe for both you and your baby. 

   
   

   • Magnesium bisglycinate: Known for its calming effects and support of nervous system health. 

   • L-theanine: An amino acid that promotes relaxation without drowsiness.

   • Saffron: Demonstrates mood-enhancing effects in clinical studies, helping to reduce symptoms of mild to moderate depression and anxiety by influencing serotonin pathways. 

     
     

     Note: It is important to consult with your healthcare professionals on supplements that are individualized and safe to you and your baby, particularly when breastfeeding.

     
     

3. Mindfulness and Stress Management: Practicing mindfulness techniques such as meditation or deep breathing can help reduce stress, which is a major contributor to mood disturbances postpartum. 

• Breathing Exercises: One of the simplest yet most effective ways to calm your nervous system is through deep, slow breathing. 

• Gentle Movement: Activities like yoga, walking, or stretching help release endorphins, the body’s natural mood boosters, while also reducing physical stress and promoting relaxation 

When stress starts increasing, try 4-7-8 breathing: 

• Take a deep, slow breath from your belly, and silently count to 4 as you breathe in. 

• Hold your breath, and silently count from 1 to 7. 

• Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8. 

• Repeat for 3 minutes or until you feel calm 

Energy

It’s no surprise that many new mothers feel exhausted due to sleepless nights, constant feedings, and caring for their baby. Energy depletion during the postpartum period is very common, but there are natural ways to boost your energy levels and help fight fatigue. 

1. Comprehensive lab testing: Can be essential to identify any nutrient imbalances or deficiencies that contribute to low energy and fatigue. 

   • Complete Blood Count (CBC): Evaluates red and white blood cells, and can help support identifying anemia. 

   • Iron Panel and Ferritin: Postpartum women often experience iron depletion due to bleeding and lactation. 

   • Thyroid Function Tests: A full panel including TSH, free T4, free T3, and thyroid antibodies (TPO, anti-TG) is important to assess thyroid health and rule out hypothyroidism or hyperthyroidism. Common symptoms of thyroiditis, which impacts about 5-10% of post-partum women, can include fatigue, mood changes, and hair loss. 

   • Vitamin D: Low vitamin D levels are linked to fatigue, mood disorders, and immune dysfunction. Appropriate dosing with supplementation must be prescribed based on current serum levels. 

   • Inflammatory Markers: C Reactive Protein (CRP), Erythrocyte sedimentation rate (ESR) and Homocysteine levels can detect inflammation or methylation issues that can have an impact on tissue healing. 

   • Blood Sugar Tests: Fasting insulin and glucose and HbA1C can be very important in testing for signs of blood sugar dysregulation, which can impact mood and energy levels post-partum. 

   • Nutrient Levels: Testing Vitamin B12 and other nutrients can help support energy metabolism. 

     
     

2.    Supporting Blood Sugar Regulation: Fluctuating blood sugar levels can lead to energy crashes and irritability, making it harder to maintain steady energy throughout the day. 

• Eat Small, Balanced Meals: Eating every 3-4 hours, and including a balance of protein, healthy fats, and fiber at each meal, can help maintain steady energy. Avoiding large amounts of sugar and refined carbohydrates is key, as they can cause spikes and crashes in blood sugar. 

• Supplements like myo-inositol and berberine can help to support blood sugar regulation (again, consult a healthcare provider if safe in breastfeeding)

  
  

3. Sleep Hygiene: Although sleeping through the night can be challenging with a newborn, there are effective strategies to enhance the quality of your rest, which can significantly boost your energy levels. Things to prioritize:

   • Maintain a consistent bedtime and wake time 

   • Expose yourself to bright light (aka the sun) first thing in the morning 

   • Eliminate all screens and bright light 30 minutes to 1 hour before bedtime. Instead, opt for a less stimulating activity: reading, stretching, journaling, breathing, etc. 

   • A hot shower before bed can also help the body produce melatonin and assist in more restful sleep 

   • A nighttime tea can be added (I like Traditional Medicinals Nighty Night tea or Yogi Restful Sleep) 

   • If you are having trouble falling asleep, melatonin is a natural hormone that helps regulate the sleep-wake cycle (supplementation can be added under the guidance of a healthcare provider) 

     
     

 In conclusion, navigating the postpartum period can feel overwhelming, but with the right support, it is possible to regain balance and strength both physically and emotionally. By focusing on nutrition, supplements, stress management, and sleep, you can foster emotional resilience and improve your overall well-being. Remember that every woman’s postpartum journey is unique, and listening to your body’s needs is essential. To explore personal guidance and support for you and your baby, book a complimentary 15-minute meet & greet with Dr. Nikki, ND.

Book with Dr. Nikki, ND Here