To start, I am not in any way a mental health expert. I have however, seen my postpartum clients mental health dramatically increase after acting upon my nutritional suggestions, and becoming active in fitness classes and exercise, in addition to seeking help that they need.
So today I wanted to give you my top suggestions that may help you beat the baby blues, postpartum depression, and mental fatigue.
REACH OUT.
Talk to friends, tell your doctor, OB, midwife. Tell them how you are feeling emotionally and mentally. I know sometimes the hardest thing is to ask for help when many of us suck it up and shrug it off and say “I’ve got this” But being a new mom is incredibly difficult. So don’t ignore your body, your fatigue, your gut telling you you cannot do this alone.
Check out:
1. Patricia Tomassi blog – maternal mental health advocate, speaker and journalist
2. Postpartum Support International for someone to talk to.
3. In This Together Facebook group promoting positive maternal mental health
GET OUT OF THE HOUSE & AND MEET OTHER MOMS.
I was planning my daily-get-outta-the-house calendar of events even before my baby was born!! Cause I wanted to make sure I was aware of every program that was out there that would allow me to get out and mingle with other moms. Whether it be a fitness class like my signature Strong Mom™classes, or a coffee chat, the Ontario Early Years Centre, or a walk in the park with a neighbour, it’s so important to just get out and chat with other like-minded moms to stimulate you mentally, and break up the monotony of taking care of a baby All.Day.Long.
Check out:
Life With A Baby for events in your city
Ontario Early Years drop in centres
GET OUTDOORS
It’s so important to just get outside and take in some fresh air. If it’s cold, make sure you and baby both bundle up. You don’t have to walk far, or fast. You just need some fresh air to help give you some mental clarity. Research shows that certain smells can decrease stress and anxiety and increase mood and relaxation, and fresh air increases energy in 90% of people. If it’s sunny, all the better as vitamin D has incredible mood boosting abilities.
Check out:
Strong Mom Strollerfit
GET MOVING
Research has shown that movement and exercise has an antidepressant effect. It’s important to get 30 minutes a day of some sort of exercise. It doesn’t have to be a fitness class, or a workout at the gym. Maybe it’s just dancing around the house with your new babe, or walking up and down the stairs or walking outside around the block. Just get your body moving in the best way for you and your body at that given time.
Check out:
Strong Mom™ group fitness classes you can bring your baby to
GET SOME SLEEP
Yes it’s hard and your sleep will be interrupted many nights and perhaps months on end. But if you are a new mom, make sure to take advantage of daytime naps and sleep when your baby sleeps. All the other things like laundry, vacuuming or doing the dishes can wait. If your baby has a hard time sleeping and napping, call a sleep doula. That’s one regret I have, is that I didn’t call a sleep doula. I never had a full nights sleep until my babies were 13 months old.
Check Out:
Angelika Longo Sleep Doula
NOURISH & HYDRATE YOUR BODY AND BRAIN
Make sure you are feeding your body the nutrients it needs to function properly. I know it’s sometimes easy to forget to eat, but if you’re not eating and drinking water your body isn’t able to produce milk, your brain isn’t able to function properly leading to brain fog, moodiness, fatigue, irritability and a physically sluggish body. Make sure you’re including protein, fruits and vegetables, healthy fats, and complex carbohydrates in your meals.
Check out:
“Foods to Boost Your Mood” blog post
Patricia Tomasi; writer for Huffington Post Canada says that “One in five Canadians will be affected by a mental illness this year, and that includes pregnant and postpartum women who may develop a range of maternal mental health issues such as depression, anxiety, obsessive compulsive disorder, bipolar disorder and psychosis.”
To all the mamas out there, please know that you are not alone. Don’t be afraid to reach out to those around you. You do not have to do this alone. Let’s look out for one another and lend a hand when needed.
In Fitness & Nutrition
