The Postpartum Diet: What To Eat To Reduce Anxiety And Depression
Postpartum Eating Plan
What if you could reduce postpartum anxiety and depression with your diet?
I know you have very little time, but some simple tweaks in food choices can make a huge difference in your health.
In this blog post, I'll review the 6 proven diet strategies to shed the baby's weight, reduce inflammation, and change your mood.
Let's get started!
#1 Postpartum Nutrition: Fill the gap
Your postpartum nutrition is vital to you and your baby's health. Especially, if you've just begun motherhood and plan to have more children.
What does that mean?
=== If you're not eating a complete diet you'll need to "fill the nutrient gap" - ideally with food first; and supplements second.
What are some signs you have a nutrient gap?
You get twitches in your eyes (a sign of low magnesium)
You wake up startled at night and you're not dreaming (signs of low B6)
You struggle with anxiety and depression (could be low Vitamin D, B, or essential fatty acids)
Your joints ache (could be low EFA or wheat intolerance)
You have white spots on your nails (could be low Zinc)
Feeling very tired or weak, experiencing nausea, vomiting, or diarrhea. Also, tingling in your hands and feet (low B12)
Additionally, if you’ve had a C-section, taken antibiotics before birth or lost a lot of blood - you may need more supplements than your friend.
So, what's the ideal postpartum diet?
Most doctors recommend the Mediterranean diet to reduce health risks; like heart disease. But, this diet still applies to the new mom.
Why?
It’s filled with fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil.
In lesser amounts, poultry, eggs, cheese, and dairy are consumed.
Whole grains & proteins are key here.
👆They're filled with B vitamins which soothe your nervous system.
#2 Postpartum nutrition supplements
If you're experiencing a nutrient gap, filling the gap with supplements is vital to your health.
Supplements like Vitamin D, Probiotics, Zinc, and Omega-3 fatty acids are vital to boosting your mood.
Read this post, for a complete guide on postpartum supplements. https://taragregorio.com/11-postpartum-vitamin-supplements-every-new-mom-should-have/
#3 Soaking your grains, nuts & seeds
A popular book "Rebuild from Depression A nutrient guide" by Amanda Rose Ph.D.; suggests that we're not soaking our grains anymore.
The phytic acid in the grains, nuts, and seeds is pulling nutrients from our bodies.
Consider adding in wheat-free grains and soaking them the night before
Which grains are good?
quinoa
buckwheat
oats
brown rice
#4 Complete Proteins
Consider adding in complete proteins 2-3x a day to help regulate your blood sugar levels all day long and keep anxiety at bay
What is a complete protein?
1-2 eggs a day
liver
wild-caught salmon
grass-fed beef or lamb
lentils and rice
soaked almonds
Postpartum Vegan Meal plan
Vegans may have a harder time filling their nutrient gaps without animal meat.
Let me explain!
Grass-fed meat and wild-caught fish provide numerous nutrients of B vitamins, Zinc, and even choline; which is needed before and after birth.
Look for a vitamin with 400mg of Choline + B Vitamins if you're vegan.
#5 Adaptogens
Have you heard of adaptogens? They are a category of herbs that help us prevent burnout AND most are safe while breastfeeding.
By adding adaptogens, you can help calm your nervous system, improve sleep, and reduce illnesses in the postpartum time period.
Learn more about adaptogens here: https://www.taragregorio.com/blog/8-must-have-adaptogens-for-breastfeeding-moms
#6 Regulate your blood sugar
Blood sugar regulation is key to reducing heart palpitations, and improving your sleep and even your mood.
If you wake up with heart palpitations, start your day with a healthy source of protein to steady your blood sugar.
Additionally, The ONE daily tea blend has been proven to reduce heart palpitations when consumed 2x day.
Check out the recipe here: The ONE daily tea blend.
In The Present Momma, we use the Fat+Fiber+Protein Framework
When you’re craving sugar, reach for fat or protein FIRST to keep your blood sugar steady.
Postpartum meal prep
Prepping food can be so time-consuming.
Here are 5 tips to get great nutrients all week long.
Set one day aside to cook a batch of meals.
Soak your grains the night before, then cook a batch of brown rice and quinoa to have ready when you're hungry.
Keep stashes of protein on hand; natural beef sticks, boiled eggs, soaked nuts, and even deli meat if needed in a pinch!
Chop up fruits and vegetables and store them in the refrigerator with a paper towel so they don't get wet.
Try to make Buddha bowls combining grain, protein, fat, and vegetables.
Overnight oats topped with walnuts are an easy way to consume whole grains for a morning meal or when you're craving something sweet.
Conclusion
It's been proven, that women with anxiety and depression tend to be low in Vitamin D, Bs, Omega 3s, Zinc, and Probiotics. Your body needs deep nourishment after each and every birth and sometimes that means supplementing to fill the gap when we’ve lost a lot of blood after childbirth.
Additionally, keeping your body warm and consuming warm, cooked foods is a very nourishing way to heal your body after birth.
What diet struggles are you having after birth? Let me know in the comment area below.
xo Tara
