By the end of this post, you’ll have my favorite vitamins & supplements to optimize hormone balance, energy, sleep, gut health, and thyroid health.
First, are postnatal vitamins necessary?
I know, I felt the same way.I didn’t think my body needed anything else but a healthy diet.
The truth is, you lose a lot of blood with a pregnancy. Additionally, if you’ve had a c-section or medication before the pregnancy – your gut health has been compromised and you’ll need to “fill the nutrient gaps” with vitamins until you recover.
Plus, stress! Are you feeling stressed? If so, you burn more vitamins and minerals every day.
And last, if you have the MTHFR variants, called C677T and A1298C.- you may have decreased levels of folate and possibly more postpartum anxiety and depression if you’re not supporting methylation. Which means eating the right foods with folate, sweating, or choosing the right supplements for your body.
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Postpartum recovery supplements
The following supplements are the ones I find lacking in new moms. But, your multivitamin should include everything that you need.
Additionally, if you’re struggling with postpartum depression or anxiety – you may need to increase Vitamin D, Omega 3s, and Zinc for a short time until you feel better. Plus, consume a methylated B vitamin in your multivitamin if you have the MTHFR variants.
#1 B-Vitamins
Have you experienced a baby loss in the past? This is one of the signs you may have the MTHFR gene variant and you may need a methylated B vitamin and folate to aid your detoxification or methylation process in your body.
Pro tip: Keep in mind, some people have a negative experience when using methylated vitamins. Read more about it here.
Here are the B vitamins you’ll want to ensure you have in your multivitamin.
B12- Cobalamin
B12 Improves the quality of your sleep by resetting circadian rhythms.
Look for B12 sources named: hydroxocobalamin, methylcobalamin, and adenosylcobalamin in your daily vitamin.
Pro tip: Take B12 during the day as it may keep you awake at night.
Dosing: 1,000 mcg under your tongue to restore your nervous system
B9- Folate
B9, also called folate or sometimes folic acid, is one of the 8 B vitamins your body needs.
If you have the MTHFR gene expression, Dr. Ben Lynch suggests you consume FOLATE, not folic acid in your supplement and in your diet.
This is important! Dr. Ben Lynch states:“The increase in cardiovascular diseases, congenital birth defects, infertility, and recurrent miscarriages are NOT a result of the MTHFR variant.It is a result of the environmental impact on MTHFR expression.
MTHFR is unable to handle the current present-day load.
A big factor weighing down MTHFR: Folic acid. ¹
Dosing: If you’re struggling with anxiety, check that your multivitamin has FOLATE, not folic acid in it. A daily vitamin should be enough for your body.
B6- pyridoxine
Have you noticed you wake up startled in the middle of the night? Are you dreaming?
The night waking may be due to cortisol spikes. Another way to know if you’re lacking B6 vitamins is dream recall.
If you’re not dreaming, you might consider adding a liquid B6 for a short time or take a Complex vitamin to be safe.
Pro tip: Take it at night, as a liquid to reduce night waking.
Dose: Take 50 mg before bed to relieve night waking.
Vitamin B food sources:
meat (especially liver)
seafood
poultry
eggs
dairy products
Legumes
leafy greens
seeds
#2 Vitamin D3
The sunshine vitamin.
One study of Iranian women, who wore hijabs and covered their bodies showed:
The level of serum vitamin D was significantly lower in women with postpartum depression, and those with severe deficiency of vitamin D were twice more likely to have postpartum depression. Due to the clothing they where; which affects sunshine and vitamin D absorption rates. ²
Functional medicine doctors are prescribing high doses of Vitamin D3 after birth to reduce postpartum depression.
Pro tip: Have your doctor check your levels and then consider adding in a liquid Vitamin D3 to reduce postpartum depression. Additionally, make an effort to go outside daily for at least 20 minutes without sunscreen so your body can make its own vitamin D.
Dose: 2,000 units/day up to 4,000 units/day for 3 months to decrease depression. Check with your doctor!
Vitamin D food sources:
Cod liver oil.
Salmon.
Swordfish.
Tuna fish.
Orange juice fortified with vitamin D.
Dairy and plant milk fortified with vitamin D.
Sardines.
Beef liver.
#3 Zinc
Zinc carnosine is a valuable vitamin for gut health, collagen building, and repair and it is also proven to shorten symptoms of cold symptoms by a few days. One sign of zinc deficiency may be white spots on your nails.
In one study: Copper levels were significantly higher in women having a history of PPD compared both to non-depressed women and to depressed women without a history of PPD. ³
It has been said, women have 4x the copper levels after childbirth and Zinc can help reduce your copper levels and heal postpartum depression.
Pro tip: If you take a Zinc supplement on its own, make sure you eat something first as it can cause nausea. Have your doctor check your copper levels after birth, then add in a copper-free supplement if you’re struggling with depression.
Dosing: Zinc Citrate 30mg/day or Zinc carnosine to heal gastric inflammation 30 mg/day
Zinc Food Sources:
red meats (especially organ meats)
pumpkin seeds
sesame tahini
lentils
garbanzo beans
cashews
quinoa
seafood
leafy vegetables
root vegetables
#4 Vitamin C
Not only can it reduce the number of colds you have, but Vitamin C is also a cofactor for collagen building and repairing; which you need for your pelvic floor and abdominal region rehab after a pregnancy.
Dosing: Look for a liposomal Vitamin C if you are getting sick a lot and have a hard time with digestion.
Dr. Mark Hyman states: Liposomal deliveries bypass the typical absorption constraints in the gut, delivering nutrients directly to the cells for rapid uptake and effect.
Vitamin C Food sources:
citrus fruits
strawberries
rose hips
dark leafy greens
Bell peppers
thyme
parsley
spinach
kale
broccoli
kiwi
acerola cherries,
#5 Magnesium
Known as the calming mineral – think of magnesium when your muscles feel tight and you feel on edge!
It’s also one of the most depleted minerals most people have. Our goal is to make sure we don’t keep losing magnesium. So cutting down on alcohol, sugar, coffee, and soda can help. Additionally, soaking your grains, nuts, and seeds can reduce phytic acid – which is depleting our bodies of valuable nutrients.
Magnesium can help reduce constipation, detox the liver, and helps with muscle relaxation; especially during a stressful time like raising small children.
Pro tip>> Take Magnesium citrate at night to produce a soft bowel movement in the morning.If you get diarrhea, back off on the dosing and add in Mg Glycinate to total the daily amount.
Magnesium Glycinate is the preferred daily dose form.If you do not struggle with constipation, take Magnesium Citrate at night.
Daily Dose: 300-1200 mg/day
Magnesium food sources:
whole grains and leafy greens
pumpkin seeds, 30g — 156mg.
chia seeds, 30g — 111mg.
almonds, 30g — 80mg.
spinach, boiled, ½ cup — 78mg.
cashews, 30g — 74mg.
peanuts, ¼ cup — 63mg.
soymilk, 1 cup — 61mg.
rolled oats, cooked in unsalted water, 100g — 29mg.
#6 Selenium
Benefits of selenium include: boosting immune function, improving hair and nail health, and supporting a healthy thyroid.
If you’ve had positive thyroids antibodies prior to pregnancy, you can reduce your risk of postpartum hypothyroidism by 50% by adding 200 mg of selenium to your diet.
Food Sources of Selenium
Brazil nuts – Just 1-3 nuts can provide enough nutrients to support your thyroid health.
oysters
mushrooms
fish
sunflower seeds
beef
lamb and chicken
#7 Iron supplements postpartum
If you’re feeling exhausted after birth, have cold hands and feet, feel weak, and have really pale skin – you may need more iron!
Have your doctor check your iron levels. If they’re low, consider adding in a non-constipating product like Floradix to raise your levels again.
Additionally; eating meat with vitamin C can help!
Pro tip: If you are struggling with heart palpitations you could have too much iron in your supplements. Check your supplement for the words ferric or ferrous and choose another vitamin source.
Postpartum Supplements
#8 Essential Amino Acids
Amino acids are one of the many building blocks to aid collagen repair and they’ve been proven to help reduce anxiety!
Essential amino acid food sources:
Look for foods with Lysine and Proline that are found in:
meat
egg whites
Vegetarians can seek sources of wheat germ and peanuts
#9 Probiotics
The gut-brain axis is the specific pathway that involves the neural, endocrine, and immune system.It has been hypothesized that restoring your gut flora can relieve anxiety, alleviate depression, reduce inflammatory cytokines, and reduces HPA axis overstimulation.
Basically; you heal your gut, you’ll heal your mood.
Look for probiotics that contain Lactobacillus and Bifidobacterium species; to reduce the stress response.
Struggling with anxiety and depression?
Bifidobacterium infants and B. long are found to be beneficial in reducing depression, irritability, and anxiety.
Dosing: 1-2 capsules a day with a minimum of 10 billion CFUs daily
#10 Omega 3’s
Omega–3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), these are found in fatty fish and have been shown to reduce inflammation, protect the nervous system, and boost your mind and mood.
Some doctors even suggest high doses can help eliminate and reduce postpartum depression.
Dose: 850 EPA/200 DHA 1-2 x day
Omega 3 Food sources:
Fish {wild salmon and sardines}
Walnuts
Flaxseeds
grass-fed beef
pasture-raised eggs
If you don’t eat fish, algae-based vegetarian Omega 3 sources are available.
Best medication for postpartum anxiety
#11 Adaptogens
Adaptognes are everywhere and it’s because they work! They help us prevent burnout in this busy 24/7 life we’re living.
Most, if not all, are safe while breastfeeding and they help us adapt to the daily stressors of raising children.
Postpartum breastfeeding supplements
a. Tulsi
Tulsi is the Sanskrit name for the Holy Basil plant and is known today as an adaptogen. It has been used to support a healthy response to stress, maintain blood sugar levels, and nourish the mind and spirit. I love drinking tulsi tea.
b. Ashwagandha
Referred to as winter cherry, Ashwagandha is considered a Level 1 safe herb to take while breastfeeding and becoming very popular with nursing moms.
It’s calming, and safe to take all day or at night when you wake up.
Known as one of the most nutritious herbs for expecting and nursing mothers, Stinging nettles can help boost your nutritional content after birth.
The sting of the nettle disappears when you cook stinging nettles or drink tea. Personally, I love the kiss of the nettles each year, signaling the beginning of Spring.
Dose: Make a cup of stinging nettle tea at night with milky oat tops.Let it steep all night long.In the morning, strain and drink all day.
Use a combination of diet {protein + fat + fiber}, supplements {vitamin D and zinc}, and herbal remedies to heal postpartum depression.
Postpartum hormone balance supplements
Postpartum hormone balance is balancing estrogen dominance. I’ll be writing about this more soon!
Conclusion
Ideally, diet is always first with your postpartum recovery but it’s so hard to fill the nutrient gaps after birth with everything you have to do. Choosing quality vitamins is essential to restoring your body, mind, and soul while you work on improving your diet and getting more sleep.
Improving elimination {a.k.a. pooping} will reduce the number of hormones floating around in your body and gentle liver support will help improve your sleep, reduce postpartum anger, and help you shed the baby weight fast.
In my studies, I’ve learned the MTHFR gene is key to postpartum detoxification. Choosing the right vitamin, eating the right foods and keep sweating after birth can help your energy improve and decrease your risk for postpartum depression and anxiety.
Do you have questions about your supplements? Ask them in the comment area below.
In this post, I’ll share how I learned herbal medicine, who I studied with, and what I specialize in so you can decide where to go when you’re seeking an alternative treatment.
Let’s get started.
So, how do you find an herbalist?
Herbalist near me
Google would be the first place to search. But, many herbalists take sessions virtually or even offer online education.
I would write down your symptoms, and what type of teacher you’re seeking and ask for a referral from friends.
If you meet with an acupuncturist, they may also be able to guide you toward herbal remedies.
Herbalist certification
There are so many amazing master herbalists to study from. Here are some of my teachers
My women’s health go-to is Dr. Aviva Romm. I completed the very intense Herbal Medicine for Women’s Health, as well as her children’s health courses. You can learn more here: https://avivaromm.com/courses/herbal-medicine-for-women/
It’s a certification through Dr. Aviva Romm covering all herbal remedies from menarche to menopause.
I’ve completed this certification and offer online education and virtual sessions.
—-
Tara, “what do you specialize in”?
I love getting to the root cause of your symptoms. Here are some of my specialties.
Natural remedies for anxiety
We dive into your gut health, daily diet, and herbs to support heart palpitations and sleep. I also incorporate breathing and meditative exercises from my eighteen years of teaching Pilates, yoga, and movement.
New treatment for fibroids without surgery
From personal experience, I’ve learned how to stop the flooding that comes with fibroids and reduce the pain naturally with herbal medicine. My private health consultations would be great for you if you’re struggling with pain from fibroids.
Your body has a great capacity to heal
\Natural remedies for PMS mood swings
PMS and PMDD stem from poor liver health. In my private health consultations, we’ll discuss how to support your liver with diet, supplements, and herbs to reduce your monthly symptoms.
Natural remedies for perimenopause
Hot flashes, insomnia, short or long cycles. This season of change can be very challenging, but herbs can support you immensely. In a health consultation, we can focus on your current symptoms and the EXACT herbs to help you transition into menopause with grace.
Herbs for bladder irritation and UTIs
UTIs or urinary tract infections can be very painful. And they all stem from your gut health. By “healing your gut”, improving your digestion and elimination you can reduce and stop UTIs for years to come.
Herbal remedies for a yeast infection
—
Why do you use herbal medicine?
Your medications are affecting your gut health. When your gut health is affected, your whole immune system can change. Even though this post is for children’s health, it explains why I love herbal and homeopathic medicine.
We discuss your sleep, any changes in your cycle, your diet, supplements, and any new stressors at home.
I inquire about your #1 symptoms and each week we look at different suggestions to get to the root cause of this.
I ask you to write down a 3-day diet. And, send me pictures of the supplements you are currently taking.
You may also want to have blood work done and get tested for the MTHFR gene. Many of my clients have one or two of the SNPs affecting their ability to detoxify.
I offer a 30-day transformational package. This includes 3 private, virtual sessions and 30 days of unlimited support.
After each session, you’ll receive a detailed email with my suggestions.
You can choose what herbs to purchase based on my suggestions.
Natural remedies for a cold
If you hate using conventional medication and need more support when you’re sick; book a 30-min call with Tara to get the EXACT remedies you need to help you feel better faster.
Herbalists take a “full picture” approach with their sessions. The body always works together. From a women’s health perspective, I inquire about your diet, supplements, sleep, cycle of your period, and any additional stressors you are having at home.
From my 18+ years in fitness, I always make suggestions for breathing exercises and inquire about your pelvic floor health, and offer tips to help soothe your nervous system. This is usually the crux of all illnesses.
Everyone experiences anxiety at different points in life—stress, and worry are natural parts of being human.
Even though it’s not unusual (anxiety disorders are the most common mental illness in the U.S. today), anxiety can be isolating and hard to confront when it gets out of hand.
Most days we’re able to bounce back from stressful events, but for those who struggle with anxious feelings, daily life can feel like an uphill battle.
Raising twins and running a Pilates studio taught me the true meaning of anxiety and burnout a few years back. After months of sleep deprivation, I began studying to become a women’s herbal educator, hoping to get to the root of my struggle with anxiety, insomnia, and depression.
I quickly learned that nourishing my body with botanicals—specifically adaptogens and nervines— is key to keeping anxiety and burnout at bay.
Adaptogens are a category of herbs that help us “adapt around stress.” Their anti-fatigue effects make them particularly potent when you’re up against mental exhaustion, frequent illness, or chronic stress.
If you’re burning the candle at both ends, treating yourself with any of these seven herbs will help you feel relaxed, balanced, and healthy again:
1. Ashwagandha (withania somnifera)
This is the first adaptogen I turned to when I was feeling overwhelmed and exhausted, and it’s still a personal favorite. Ashwagandha is “known to give you the strength and stamina of a stallion”, but still gentle enough for anyone coping with anxiety. When taken regularly, it can ease shot nerves and improve sleep.
My favorite Ashwagandha product is Adrena Soothe by Dr. Aviva Romm. Try 2 dropperfuls in¼ cup of water two times per day, to reduce your stress.
2. Reishi (ganoderma lucidum)
Do you find you get sick when you finally go on vacation? The relationship between stress and illness is complex.
One study shows that chronic stress can raise the risk of viral infections, eventually manifesting in full-blown illness. Try reishi if you’re under the weather frequently, or just feel stressed out and run down.
Taken regularly, reishi can reduce the likelihood that your stress will literally make you sick– so you can enjoy your vacations, rather than spending them out of commission.
Wondering how to overcome anxiety? Grab this freebie to learn how 👇
3. Milky Oat Tops (avena sativa)
Filled with vitamins and minerals, milky oat tops are a great herbal remedy that nourishes your nervous tissue and promotes relaxation.
Pairing milky oat tops with stinging nettles is a perfect combination to boost your daily energy without spiking stress or anxiety.
Due to cross-contamination, you may want to avoid milky oats if you have celiac disease.
👉My favorite way to enjoy milky oats is in a cup of blended tea. Combine equal parts of dried milky oat tops and stinging nettles.
Add 1 tablespoon of the blended herbs to 1 cup of boiling water. Cover and steep the herbs for 20 minutes for a medicinal infusion, then strain and add a little raw honey for flavor.
4. Chamomile (matricaria recutita)
Just one cup per day of this well-loved tea can reduce menstrual cramps, shift your mood, and ease digestion. Safe for children, our family enjoys a cup of chamomile tea most nights to reduce our collective stress.
My favorite recipe for the whole family: Blend dried chamomile, lemon balm and milky oat tops together.
Then add 1 tablespoon of the mixed dried herbs to 1 cup of boiling water. Steep for 10 minutes. Add honey for flavor and double-check the tea has cooled before serving to children.
5. Lemon Balm (melissa officinalis)
If you’re prone to ragweed allergies, skip chamomile and enjoy a cup of lemon balm tea. This delightful citrus-flavored tea is known as the “gladdening herb”.
As a nervine and mild anti-depressant, lemon balm promotes relaxation and reduces nervous energy.
To enjoy: Add 1 tablespoon of the dried herb to 1 cup of boiling water and let steep for 10 minutes. Add milk and honey for flavor.
6. Motherwort (leonurus cardiaca)
From motherhood to menopause, Motherwort is a true gift for women. It shouldn’t be used during pregnancy but should be your first go-to-herb after birth.
Motherwort’s calming qualities can help with everything from heart palpitations to extreme anxiety. Taking motherwort throughout the day can release tension and reduce panic attacks, and it’s a great solution for falling back to sleep if you wake up frequently during the night.
Motherwort has a bitter taste, so I find it’s best taken as a tincture. Follow the directions on the label for your dosing.
7. Lavender (lavandula officinalis)
My favorite way to use lavender is as an essential oil.
Tap diluted lavender essential oil on your wrists or spray it in the air to soothe stress immediately. Lavender is known to help induce sleep, which makes it a perfect remedy for unwinding before bed.
To enjoy: Dilute the lavender essential oil with water and add it to your body products, spray it on your pillow, or tap on your wrists as an organic, soothing perfume.
Have you used botanical remedies before? Which ones work for you? Share in the comments section!
Warmly~ Tara
I’d love to know. Have you tried these before? Which one is your favorite?
Obsessed with natural remedies, Tara Gregorio is a Certified Women’s Herbal Educator located in Cold Spring, NY. She loves helping women reduce their medications with botanicals. Her favorite herbal recipes can be found on Pinterest and Instagram.
It’s frustrating when your heart palpitations come to you out of the blue.
You’ve never struggled with this before.
There was a moment I was holding one of my twins, looking out the small apartment window on the second floor, and thinking; “I will never get to leave this house if I continue to breastfeed both of them.”
When I stopped breastfeeding, insomnia set in.
Picture this.
You finally stop breastfeeding, then you can’t sleep, then you struggle with fatigue, overthinking, and panic attacks.
This is postpartum anxiety.
It took me a long time to know these words: “postpartum anxiety”, trauma and triggered.
But, that’s what happens when you’re unable to regulate your nervous system.
Ask yourself, do you have any of these symptoms?
12 Signs of postpartum anxiety
insomnia – can’t sleep
heart palpitations
dizziness, light head
stomach issues
tight chest
shortness of breath
headache
sweating
can’t focus
crying spells
overthinking, circular thinking, or intrusive thoughts
exhaustion
So, what can you do about it?
First, why does postpartum anxiety happen? Here are 12 reasons..
insomnia
postpartum adrenal fatigue
depleted vitamins and minerals {B vitamins}
unresolved trauma; from birth or before and you’ve been triggered
unable to detoxify estrogen from your body
MTHFR gene
lack of help and/or support
your thyroid is off
your iron levels are low
you’re unable to regulate your nervous system
you live in a house with mold or did at one time
Ready to use natural remedies to soothe your nervous system? Start your free email challenge.
How long does postpartum anxiety last?
It can last up to a year and then doctors tend to call it just “anxiety”, but it could be coming from an estrogen dominance that began after birth.
Postpartum Anxiety Treatment
What can you do about it?
get tested for the MTHFR gene and eat the foods that support your body
practice being present with breathing techniques and tapping
soothe your nervous system daily with herbs, homeopathy and warm cooked diet
make sleep a priority
learn how to remove mold spores from your body and take steps to clear your home of mold
write about your trauma and noticed when you get triggered
I go over these steps in The Present Momma Group training.
Zoloft for postpartum anxiety
Considering Zoloft for your anxiety? Watch this video to see my alternatives to medications
Postpartum anxiety at night
We also tend to get
Postpartum health anxiety
This is just another way for your body to protect itself. You worry about your health, and your children’s health, and then anxiety gets ramped up. At the heart of it, you want to learn how to soothe your nervous system.
Give yourself a chance to heal naturally
Conclusion
There are many reasons we struggle with postpartum anxiety. Know that your body can heal when you get to the root cause of this stress and overwhelm. Sometimes medication is needed for a short time until you uncover how to heal your body. If medications don’t work for you, there are many herbal remedies and holistic practices you can start doing; even if you’re breastfeeding.
You’re frustrated and distracted by your stress and anxiety.
Wouldn’t it be great..
If you didn’t have to worry your anxiety would get worse?
If you didn’t have to worry, that your children would get this?
If you didn’t have anxiety before your period, each and every month?
If you could sleep?
Picture this.
Knowing exactly how to soothe your anxiety so you can manage it every day. So you can sleep better and not worry so much.
Let me show you how I’ve overcome anxiety with holistic practices.
Approximately 6% of pregnant women and 10% of postpartum women develop anxiety. Sometimes they experience anxiety alone, and sometimes they experience it in addition to depression.
And… after a certain time, we no longer call it postpartum. We just say ” you have anxiety”.
Want to get started?
In this post, I’ll share how you can overcome postpartum anxiety with holistic practices; including herbal medicine.
So, what does postpartum anxiety feel like?
Postpartum anxiety feels like a cloud hanging over your head. There are waves of irritation and you may have a panic attack once in a while, due to this anxiety.
More commonly, moms may say they have …
constant worry about their children or others
they need to move or work and keep busy to avoid the anxiety
they may get sick more often
they also have PMS and PMS rage
they’re not mentally there and crave to be more present with their family
Why does postpartum anxiety happen?
Postpartum anxiety attacks
There could be many reasons postpartum anxiety happens. As a women’s herbal educator, I help moms identify why this is happening and how to fix it.
Here are some of the reasons postpartum anxiety happens:
Low vitamins; particularly Vitamin D, Vitamin A, Iron, Vitamin B12 & DHA
Lack of sleep
Inflammation in your gut; specifically gut dysbiosis ² Gut-brain axis
Your hormones. Are you in peri-menopause or have too much estrogen in your diet?
Your thyroid is off-hypo or hyperthyroid
Your nervous system is overreacting due to stress
Your body is not healed postpartum
Post-traumatic stress; unresolved anger from past events
Postpartum anxiety treatment natural
5 holistic practices to reduce postpartum anxiety
#1 Identify your triggers
When you’re “triggered” you’ll feel an intense overwhelming sensation take over your body.
You may sweat, shake, go numb, cry, or feel like you can’t breathe.
Sometimes you smell, hear, think, or see something that reminds you of a traumatic event – even if you don’t remember that traumatic event!
For example; when I hear ambulance sirens it reminds me of my husband’s death.
Your goal when triggered is to calm your nervous system.
#2 Tapping for anxiety relief
Have you heard of tapping yet?
This is an amazing practice to soothe your anxiety every day.
Have you ever wondered if you have anxiety because you are suppressing something? Something that you want to say something or do?
Do you feel like you’re always worried about the future?
Writing can help you release anxiety and overcome what is bothering you.
👉Action step: Begin writing. Write 100 things that you want right now. Write down 3 places you want to go. Write down what you want to do for work. Then write your perfect day out in complete detail.
It may seem silly, but when these dreams come true… you feel amazed.
Conclusion
Holistic practices can help soothe your nervous system and stop panic attacks. When you begin soothing your nervous system daily, you’ll notice your panic attacks decrease.
What has worked for you? I’d love to know. Comment below.
Have you ever wondered why constipation happens to you after childbirth?
lack of sleep
eating “quick” foods
too much caffeine
little to no exercise
and…no time for “you”
I get it.
But, this can change.
By the end of this post, you’ll have my tried and true poop remedies to reduce constipation for yourself, AND to save your pelvic floor from any stress.
Yes, read that again 👆 If you’re pooping “wrong”, your pelvic floor will suffer.
Let’s get started.
10 Treatments of Constipation
#1 Go Gluten and Dairy Free
Gluten-containing foods and dairy products can cause constipation due to their inflammatory effects. And, if your body cannot digest these foods {think lack of digestive enzymes}, you’ll have a more difficult time.
Consider…
Changing your full bowl of yogurt for a bowl of chia seed pudding
or 1 tbs. of yogurt at your meal is a great way to add probiotics to your body without too much dairy
Try coconut yogurt, instead of cow’s milk
Explore CA-rich foods and take out the milk
Try an elimination diet for 1-3 weeks and notice if you feel better. If so, eliminate these foods from your diet.
Keep in mind; Gluten-free doesn’t mean buying more boxed foods!>>>>Make whole grains like quinoa, oatmeal, buckwheat, or black rice a priority!
Try oatmeal for breakfast, buckwheat flour pancakes, almond flour cookies, and whole grains for lunch and dinner.
Goat’s milk and goat cheese may be easier for you to digest
When you have dairy or gluten- take a digestive enzyme like Enzymedica to help you process the food
#2 Eat warm, cooked, foods
Ayurvedic medicine states Vata body types -those prone to constipation- need to add warm, cooked foods because their body is dryer and needs more moisture.
Consider drinking hot water with lemon in the morning and adding more soups to your diet.
#3 Drink 8-9 cups of water a day.
When constipated, drink 2-3 cups of water immediately upon waking. Then move your body.
Do you drink coffee? This could be dehydrating you. Try waiting until 11:00 am or after you go to the bathroom to enjoy your cup of coffee.
How much water do you need?
Take your weight, divided by 2, then divided by 8 = # of cups of water a day
For example; 150lbs/2= 75. 75/8= 9 cups of water a day
#4 Try a daily probiotic
Choose a probiotic with Lactobacillus and Bifidobacterium species and take it daily for 1-3 months to improve your digestion and aid elimination.
With severe constipation, you can also add a powdered form of probiotic to 1/4 cup of water and have it at each meal =2-3x day.
Babies, toddlers, and big kids can also try this; especially if they were born via c-section.
#5 Add magnesium citrate
Magnesium Citrate assists with constipation aids relaxation and supports sugar cravings.
Start with 200mg at bedtime, but reduce the amount if you have diarrhea.
Taking Magnesium before bed will lead to a soft bowel movement in the morning.
#6 Take a digestive enzyme
Enzymes assist in the chemical breakdown of food into smaller absorbable components. Especially dairy and meat.
Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids, and lipases break down fat into its parts.
Try Enzymedica if you struggle with eating meat, gluten, or dairy foods.
See all my gut health suggestions when you loginto Fullscript. Plus, you’ll receive 15% off the products.
#7 Take Betaine HCL
Stomach acid is essential for digestion and nutrient assimilation and as we get older our acidity decreases.
Those with heartburn, tend to have too little acidity.
Read that again 👆
So skip the tums and add acid to your diet.
If you struggle with heartburn, try Betaine HCL at each meal. It is life-changing!
Read this article on how to supplement with Betaine HCL and consult your doctor if you have acid reflux or ulcers.
#8 Reduce stress
At one point, I was eating while doing the dishes!
Yes, moms can multi-task, but should we when we’re eating?
Put down the dishes and pause. Take a deep breath. Encourage older children to get what they need during dinner time or some moms eat at separate times from their kids.
Breathing before each meal enhances the digestive enzymes in your body to aid digestion.
Try deep belly breathing 3x a day.
End your meal with chamomile or peppermint tea to aid the digestive process.
#9 Add Flaxseeds
One tablespoon of ground flaxseed contains 2 grams of dietary fiber!
To make:
Grind 1 cup of whole organic flaxseed and store it in a container in the refrigerator.
Take 1-2 Tbs. of ground flaxseed per day to our oatmeal to keep bowels regular.
Stir the ground flaxseed into oatmeal, soup, coconut yogurt, smoothies, or any food that you enjoy.
Safe for kids in smaller doses.
Make sure you drink lots of water after.
#10 Add botanicals
Triphala
Triphala is a traditional Ayurvedic herbal formulation made from Amalaki (Emblica Officinalis), Bibhitaki (Terminalia belerica), and Haritaki (Terminalia chebula).
Take it at night to reduce constipation. Triphala is gentle and supports regular bowel movements and relaxes the nervous system.
Senna
Senna is known as a safe laxative for occasional use. Moms love Smooth Move tea during pregnancy and beyond.
Chamomile and Peppermint
Both of these botanicals can reduce gas and aid digestion.
In summary, diet is always first. Think of soft foods, filled with fruits, vegetables, and whole grains. Have oatmeal in the morning with peppermint tea, buckwheat flour pancakes, or a shake with fruit and dates. Make fiber a priority.
If you’re eating all the right things and moving your body, ask your doctor about adding progesterone to your diet if you’re in peri-menopause. This could be one fix your body needs to stop constipation.
Always see your doctor with any health concerns.
xo
Tara
P.S. Ready to learn more? Book an exploratory session to see if I can help you with your symptoms. Book here.
