There was a time when I found myself sitting on my couch, staring at the wall, numbly watching my toddler play while I held my baby. I didn't have the energy to get up and play with my little girl, I didn't have the motivation to clean the house, and I was wondering why I wasn't enjoying anything I used to. After a few weeks of that, I faced the realization that this wasn't normal. I started doing some research into what I could do to help myself, and I learned some pretty profound things. As I walked out of the fog of numb sadness, I could finally feel again. I was able to play with my kids, smile, and enjoy life again.
Welcoming a new life into the world is undoubtedly one of the most profound experiences a woman can go through. There is nothing like it! However, the postpartum period, often glamorized in media, can also be a time of significant emotional challenges. Overwhelm, sleepless nights, hormone fluctuations, and several other things play a role in how we feel. Postpartum depression (PPD) affects many new mothers, and while seeking professional help is crucial for severe cases, milder forms which tend to be more common and include overwhelm and sadness can often be alleviated through natural remedies and lifestyle changes. In this blog post, we'll explore a range of natural remedies that can help support mothers experiencing feeling down after baby, from essential oils and yoga to dietary adjustments and more.
1. Dietary Changes:
Paying attention to your diet can have a significant impact on your mood and overall well-being. Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, whole grains, legumes, nuts& seeds, and healthy fats. Minimize intake of processed foods, sugary snacks, and caffeine, which can exacerbate mood swings and energy fluctuations. Increase your water intake and try this antioxidant. (This made a huge difference in my energy and motivation levels)
2. Yoga, Mindfulness, and Prayer:
Practicing yoga, mindfulness meditation, and prayer can help calm the mind and reduce symptoms of anxiety and depression. Gentle yoga poses, combined with deep breathing exercises and meditation, can promote relaxation and improve mood. Consider joining a postpartum yoga class or following online tutorials tailored for new mothers. I had never tried yoga before, and this was surprisingly beneficial for me!
3. Deep Breathing Exercises:
Deep breathing techniques, such as diaphragmatic breathing or belly breathing, can help activate the body's relaxation response and reduce stress. Take a few moments throughout the day to practice deep breathing exercises, focusing on slow, deep inhalations and exhalations.
4. Vitamin D:
Low levels of vitamin D have been linked to depression, so ensuring adequate intake of this essential nutrient is important for overall mental health. Spend time outdoors every day in natural sunlight, eat foods rich in vitamin D such as fatty fish, and consider taking a vitamin D supplement if recommended by your healthcare provider. This multivitamin includes Vitamin D.
5. Folate Instead of Folic Acid:
Folate is a B vitamin that plays a crucial role in neurotransmitter synthesis and mood regulation. Some studies suggest that folate may be more beneficial than folic acid, especially for individuals with certain genetic variations like MTHFR. Incorporate folate-rich foods such as leafy greens, lentils, and citrus fruits into your diet, and consider opting for a methylfolate supplement if appropriate. This multivitamin includes Folate.
6 Zinc:
Zinc plays a crucial role in neurotransmitter function and has been associated with improved mood and reduced symptoms of depression. Include zinc-rich foods such as lean meats, poultry, seafood, nuts, seeds, and whole grains in your diet. Alternatively, consult with your healthcare provider about incorporating a multivitamin with zinc if necessary.
7. Magnesium:
Magnesium is involved in over 300 biochemical reactions in the body, including those related to mood regulation and stress management. Consuming magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains can help support overall mental health. Additionally, consider taking a multivitamin with magnesium if recommended by your healthcare provider.
8. DHA & EPA:
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), play a vital role in brain health and function. These fatty acids have been shown to reduce symptoms of depression and support overall mental well-being. Incorporate sources of omega-3s such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts into your diet. Consider taking a high-quality supplement rich in DHA and EPA, especially if you do not consume fish regularly.
9. Iron:
Iron deficiency has been linked to depressive symptoms, fatigue, and low energy levels. Consuming iron-rich foods such as lean meats, poultry, fish, beans, lentils, tofu, and spinach, can help prevent iron deficiency and support overall energy levels and mood. If you're concerned about iron levels, discuss with your healthcare provider about testing and potential supplementation.
10. Essential Oils:
Aromatherapy can be a powerful tool for promoting relaxation and reducing stress. Essential oils such as lavender, chamomile, bergamot, and ylang-ylang are known for their calming properties. Diffuse these oils in your home, add a few drops to a warm bath, or dilute them with a carrier oil for a soothing massage. Ylang Ylang and a blend called Joy were my life-savers after baby number 6. I applied the Joy directly over my heart and on my hands to inhale. I used some powerful mantras with it as well. This helped me feel joy again. It was a game-changer.
11. Wild Yam:
Wild yam is known to help support the hormones and help you feel more balanced. I love this serum! It is pretty amazing to me what a difference this makes - I still use it because if keeps my mood even all month long.
12. Support the Adrenals:
Sometimes our adrenals exhausted and need support. This was definitely the case for me. My adrenal cocktail recipe is:
4 oz Ningxia Red
4 oz Orange Juice
4 oz coconut water
1 squirt YL vitality drops + electrolytes
1/4 teaspoon sea salt
12. Social Support:
Surrounding yourself with supportive friends, family members, and fellow mothers can provide invaluable emotional support during the postpartum period. Joining a new moms' group, attending support meetings, or seeking the guidance of a therapist or counselor can help you feel less isolated and more connected. At first, I couldn't even get dressed to make myself presentable in public, but after a little time in using these other things, I was able to make myself get out of the house. Meeting up with other moms was a piece I had been missing and I needed it! Also, ask for help. I remember others saying to me, "if there's anything I can do to help, let me know!" Yet, I didn't always ask them to come help. There are so many of us - myself included - that just don't want to bother someone else. ASK! Especially when someone has offered, it is not a bother. You are worth it. Let your friends and family help support you. They want to do it.
13. Self-Care Practices:
Prioritize self-care activities that nurture your physical, emotional, and mental well-being. Make time for activities you enjoy, whether it's reading a book, taking a leisurely walk, practicing a hobby, or simply resting when you need to. Remember that taking care of yourself is essential for taking care of your baby. Let's get practical with this one. Make sure to take a shower/bath when your spouse is home so you actually get one! Read a book while you breastfeed. Start a stroller brigade and walk your baby around the neighborhood with other moms. You CAN do this!
Navigating the challenges of postpartum life can be overwhelming, but by incorporating natural remedies and lifestyle changes into your routine, you can take proactive steps toward well-being. Remember to be patient with yourself, reach out for help when needed, and celebrate the small victories along the way. You are not alone, and with time and support, you will emerge stronger and more resilient than ever before.
Disclaimer: This is not intended as medical advice. Please contact your medical provider, if needed. If you are having suicidal thoughts, dial 988 for immediate help.
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Any purchase made is a blessing to my family at no extra cost to you!
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As a parent, few things can tug at your heartstrings like seeing your little bundle of joy struggle with congestion and stuffiness. Whether it's from a common cold, allergies, or other respiratory issues, dealing with a stuffy baby can be challenging. While over-the-counter medications may not be suitable for infants, there are gentle and natural remedies that can provide relief. In this blog post, we'll explore ways to support your baby and help them breathe easy again.
Understanding Baby Stuffiness:
Babies are more susceptible to congestion than adults due to their smaller nasal passages and developing immune systems. Common causes of stuffiness in babies include:
1. Colds and Viral Infections: Just like adults, babies can catch colds and other viral infections that cause nasal congestion.
2. Allergies: Allergens such as dust, pollen, and pet dander can trigger allergic reactions in babies, leading to congestion.
3. Dry Air: Dry indoor air, especially during colder months when heating systems are running, can dry out your baby's nasal passages, causing discomfort and congestion.
4. Teething: Believe it or not, teething can also cause nasal congestion in babies due to increased saliva production.
Supportive Measures for Baby's Stuffiness:
Now that we understand some of the common causes of baby stuffiness, let's explore ways to provide support and relief for your little one:
1. Humidifier or Diffuser:
Adding moisture to the air can help relieve nasal congestion and soothe your baby's irritated nasal passages. Use a cool-mist humidifier or diffuser in your baby's room, especially at night when congestion may worsen. Make sure to clean the humidifier regularly to prevent the growth of mold and bacteria.
2. Saline Nasal Spray:
Saline nasal spray can help loosen mucus and clear your baby's nasal passages. Hold your baby on their back or upright and gently tilt their head back. Spray the saline solution into each nostril and then keep upright for a few minutes to encourage drainage. Use a nasal aspirator to gently suction out any loosened mucus if necessary.
3. Elevate Your Baby's Head:
Elevating your baby's head while they sleep can help ease congestion. You can do this by placing a folded towel or blanket under the head of the crib mattress or by using a specially designed baby wedge pillow. Ensure that your baby's head is elevated safely to avoid any risks of suffocation.
4. Steam Bath:
Create a steamy environment in your bathroom by running a hot shower with the door closed. Sit in the steamy bathroom with your baby for about 10-15 minutes, allowing the steam to help loosen mucus and clear their nasal passages. Be sure to hold your baby securely and avoid direct contact with hot water.
5. Gentle Nose Suction:
For stubborn mucus that saline drops alone can't clear, you can use a nasal aspirator to gently suction it out. Gently insert the tip into your baby's nostril to suction out the mucus. Repeat as needed, being careful not to insert it too far into your baby's nose. There are several kinds, these and these are my favorites.
6. Warm Baths:
A warm bath can help relax your baby and provide temporary relief from congestion. The steam from the warm water can also help clear their nasal passages. Let your baby splash and play in the water, but always supervise them closely to ensure their safety.
7. Stay Hydrated:
Whether your baby is breastfeeding, formula feeding, or starting on solids, ensuring they stay hydrated is essential for thinning mucus and relieving congestion. Offer plenty of breast milk, formula, or water (if your baby is old enough) throughout the day.
8. Essential Oils:
Use a cool-mist diffuser to diffuse a blend of lavender, lemon, eucalyptus radiata, and/or tea tree essential oils in your baby's room (1-2 drops each). Lavender promotes relaxation, lemon provides a fresh scent, eucalyptus radiata aids the nasal passages in breathing easy, and tea tree adds a little extra. Ensure the diffuser is safely out of your baby's reach and use a minimal amount of diluted essential oils, starting with one at a time to monitor baby's response.
9. Eucalyptus Radiata Chest Rub:
Dilute eucalyptus radiata essential oil with a carrier oil like coconut oil and gently massage it onto your baby's chest. The gentle aroma can help clear nasal congestion and promote easier breathing. Remember to perform a patch test on a small area of your baby's skin before widespread use.
10. Steam Inhalation with Lemon:
Add a drop of lemon essential oil to a bowl of hot (not boiling) water and allow your baby to inhale the steam. The refreshing scent of lemon can help clear nasal passages and provide relief. Always supervise your baby closely during steam inhalation.
11. Acupressure under the toes:
Massaging the toes is very helpful, especially when using the essential oils mentioned above. The nasal passage acupressure points are found on the bottom of the toes.
Precautions:
While essential oils can be beneficial, it's essential to use them safely, especially with young children. These two are often used with older children and adults with no issues, but infants are more sensitive. Here are some precautions to keep in mind:
-Peppermint Oil: Avoid using peppermint essential oil on or near the face of infants and young children under 2 years old, as it can potentially cause breathing difficulties.
- Eucalyptus Globulus Oil: Similarly, eucalyptus globulus essential oil should be avoided in children under 2 years old due to its high cineole content, which can be toxic if ingested or applied improperly.
VapoRub contains Eucalyptus and is not recommended for children under 2 years old.
Dealing with a stuffy baby can be stressful, but with these supportive measures, you can help alleviate their discomfort and help them breathe easy again. Remember to always monitor your baby's symptoms and consult with a pediatrician if you have any concerns, especially if the congestion persists or is accompanied by other symptoms such as fever or difficulty breathing. Wishing you and your baby a peaceful and congestion-free day!
Disclaimer: No part of this is to be taken as medical advice. Please consult your physician.
My blogs contain some affiliate links.
Any purchase made is a blessing to my family at no extra cost to you!
Thank you for supporting us!
