What can you do to prevent postpartum depression?

1. Take a high quality B Vitamin Complex

B vitamins help prevent depression, rage and anxiety. I recommend ensuring you are getting adequate B Vitamins throughout pregnancy and especially during the postpartum period.

B1 (Thiamin) is important for the liver. Maintains proper nervous system and heart function. Helps brain function and clear brain fog. Great for skin, hair and eyes. Anti-stress.
B3 (Niacin) has helped people recover from all kinds of mental illness. Helps with circulation and edema. Helps regulate hormones.
B5 (Pantothenic Acid) Important for adrenals and hormonal health. Helps maintain healthy digestive tract. When taken with Vitamin C they speed up wound healing (including vaginal tears and cesarean incisions)
B6 (Pyridoxine) Important for mood, nervous system and inflammation. Extremely important during pregnancy and while nursing for brain development of infant.

2. Take Methylcobalamin form of B12 spray

Critical for energy and brain health as well as helping with a calm, stable mood. Prevents anemia.

3.Supplement with 5000 IU Vitamin D3 Daily

Helps prevent depression. Lowers inflammation. Supplement with the vegan form from Lichens, not Lanolin

4.Protein Shake with Cacao & Beetroot Powder

Drinking a protein shake with 1 heaping tbsp of cacao and 1 tsp of beetroot powder first thing in the morning helps regulate the nervous system and gives you sustained energy.

Cacao contains magnesium, chromium and iron. Antioxidants are able to dissolve plaque in the arteries preventing heart disease and lowers blood pressure. Balances blood sugar. Is a stress defense bc it contains serotonin, dopamine and phenylethylamine (love molecule). These shift chemicals in your brain, reducing stress levels.

5.Morning Sun

Getting indirect sunshine in the eyes lowers cortisol (stress hormone), regulates all hormones, helps baby adjust to a night sleeping schedule, prevents postpartum blues and depression.

These supplements should all be started during pregnancy to be most effective during postpartum and continued for as long as you are breastfeeding, if not indefinitely.

Other Postpartum Tips

Nettle Tea
Strengthens kidney functions. Increases richness and quantity of breastmilk. Eases after labor pain and cramping. Regulates hormones. Loaded with vitamins and minerals necessary for human health and growth

Oatmeal
Helps with milk production. Loaded with important vitamins, minerals and antioxidants. High in protein. Sustained energy. Help with brain function and weight loss.

Electrolytes
Drink coconut water and/or low sodium electrolytes such as Ultima brand daily. Great during afternoon slump. Hydration is important for breast milk production, constipation, energy, and many other things

Vitamin C
Supplement with 500 - 3000mg Vitamin C daily to help with wound healing after vaginal or cesarean birth. Great for skin, immunity, and infections.

Probiotic
A healthy gut is associated with mental health. An unhealthy gut can lead to reduced serotonin production and bacterial imbalances contributing to anxiety, depression, and cognitive dysfunction

Seed Mixture
Mix the following raw (preferably organic) seeds in a jar and store in the refrigerator in glass container:
1/2 cup of each pumpkin seeds, hemp seeds, black sesame seeds, chia seeds, sunflower seeds, shredded coconut and
1/4 cup flax seeds
Soak 1/3 cup seed mixture with 1/3 cup plant based milk overnight. Mix 2 tbsp seed mixture with yogurt, berries, and local honey for breakfast or a snack
This is great for healing, digestive health, hormone regulation, skin, mood.

Take 1 tbsp of Black Strap Molasses Daily
Helps to rebuild iron levels after blood loss during and after birth. It contains calcium, which can become depleted during pregnancy. The magnesium and B vitamins can help improve your mood and feelings of stress, anxiety, overwhelm, and depression.

Green Vibrance
Loaded with all sorts of goodness that will help you have energy and increase your mood as well as your overall health and healing.

Rebounding
After 6 weeks and cleared by your midwife or OBGYN slowly incorporate gentle rebounding, increasing up to 20 mins daily. This helps with circulation, the lymphatic system, weight loss, core strength, and organ health. It tones the pelvic floor. It is an energy and mood boost. Provides mental clarity. Boosts the immune system. Helps with back pain and spinal alignment.

Join local support groups for Mothers
Check out current offerings for breastfeeding, yoga, exercise classes, mom circles, Restore Your Body Between Pregnancy Class, and more on the calender at https://www.bloombirthco.com

Mother’s Milk Tea
Increases milk supply, provides essential nutrients to the baby, and aids in postpartum recovery. Offers a soothing effect, helping to alleviate stress and anxiety.

Eat Warming Soups and Stews
Ask me for my favorite postpartum recipe. Make a large batch and store in freezer before arrival of baby.

Seek professional support for birth trauma, postpartum emotional healing and challenges, feelings of regret or guilt, and physical recovery, including pelvic floor physical therapy. Find resources here: https://www.asherahbirth.com/resources

Please reach out if you are interested in having a postpartum supplement plan sent to you through Full Script where you can order supplements at a discounted price. Or create your own free Full Script account here with a discount on all supplements. https://us.fullscript.com/welcome/asherahbirth

As a doula I often get asked if I recommend placenta encapsulation.

My answer is no, I do not recommend encapsulating your placenta for consumption.

Why I do not recommend placenta encapsulation?

The placenta is an organ that filters what goes to your baby. So it stops a lot of what is not safe from going to your baby. When the placenta is consumed you risk putting these toxins back in your body and them potentially going through the milk to the baby
The placenta can contain heavy metals
The placenta can contain bacteria
If the placenta is out of the fridge for more than 5 hours it should not be consumed. Sometimes you are not aware if it was handled properly and how long it has been out of the fridge.
You need to ensure that the encapsulator handles it safely, and knows how to get rid of any potential bacteria. There are different heating methods.

If you decide to encapsulate your placenta I highly recommend doing your research on the function of the placenta, what it can contain, and the encapsulator. I have had clients who seemingly out of nowhere got a fever or started not feeling well after starting to take their placenta pills and it took them awhile to realize it was the placenta pills causing the issue. I like to give the heads up so you can stop taking them if you start not feeling well.

What can you do with your placenta?

If you don’t want your placenta being sold or your DNA (an organ of yours) floating around out there I do not recommend leaving it at the hospital. The AMP market (amniotic membrane of the placenta) is a thing. One placenta can sell for $50,000 to the pharmaceutical and biotech industry. This global market is $4 billion and expected to be $10 billion by 2030.

Leaving your placenta at the hospital you are giving consent for them to do anything they wish with your donated organ. They may cut it apart, do research, collect your data and DNA, or even sell it. You don’t know what they are doing and they do not need your written consent bc you have given it to them by not taking it home with you.

My suggestion is to take your placenta home and plant it with a tree or a flower bush in your yard. You can store it in your freezer until you are ready to do so.

Hiring a Doula

Working with a doula can help set yourself up for a great postpartum. Ensuring that you are getting adequate nutrition during your pregnancy, not only for your growing baby but also for you can truly make a large difference in your postpartum experience. A doula lowers your chance of interventions, medications, and c-section which also contributes to how you feel after your birth. As well as feeling supported, educated and confident for the arrival of your baby as well as supported postpartum. Your doula can also help collect your placenta after birth, put it in a cooler and make sure there are arrangements for it.

I am a birth doula in Florida who will help guide you through your pregnancy, labor, birth, and postpartum so you can have the experience you desire. I serve Jacksonville, St. Augustine, Ponte Verde, Jacksonville Beach, Orange Park, Fleming Island, Atlantic Beach, Amelia Island, Yulee, Fernadina, and surrounding areas. I also support women and families remotely and online throughout preconception, pregnancy and postpartum.

Seeking Help

Reach out to your doula, midwife or care provider immediately if you feel you are suffering from depression or have suicidal thoughts.

**Disclaimer: Each pregnancy and mom is unique. These are general recommendations. I am not a medical doctor, licensed primary healthcare provider, nor a midwife. I am NOT providing medical advice. Please consult with your midwife or doctor.

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