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How I healed postpartum anxiety by addressing my gut health

How I healed postpartum anxiety by addressing my gut health

I know what you’re thinking.

How can you reduce anxiety by addressing your gut health?

But…Does this sound familiar?
  • bloating
  • pain with eating gluten or dairy
  • skin eruptions
  • exhaustion
  • seasonal allergies
  • recurring yeast infections
  • achy joints and muscles
  • eczema

Imagine ….

….what if would be like to not have to worry about your digestion so much

…to feel at ease, when you eat out or at your mother-in-laws

…to not have to bring your own food to parties

The interesting part?

We are never taught how to heal our bodies after having children.

There is only one postpartum doctor’s appointment for you, yet there are several for your child.

Why is that?

So, what’s the answer? The 4R approach.

First… click below for your FREE gut health questionnaire.

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What is the 4R approach?

This method addresses the underlying causes of gut imbalances and restores harmony, helping to alleviate symptoms and maybe even disease.

The program suggests you: Remove> Reinoculate> Repair> Reintroduce

healing stomach lining

How do you heal your gut?

  • Remove all triggers: i.e. all allergens and cross reactors like gluten and dairy.
  • Get off medications (with Dr.’s approval and replace them with natural remedies ).
  • Reduce your stress with meditation, exercise, and botanicals.
  • Heal your gut lining with the 4R approach below.

1. Remove

Take out what ails you.  

The top allergens are:

  • wheat
  • corn
  • eggs
  • dairy
  • peanuts
  • soybeans.

Add in whole grains (like quinoa and rice), organic vegetables, fruit, and healthy fats.

  • Remove allergens for 4-6 weeks {or it may take up to a year to heal your gut if you have an auto-immune disease}
  • Encourage whole, organic foods
  • Consider shopping the perimeter of the grocery store

2. Replace

#1 After 2-4 weeks on the Elimination diet..

#2 Add in bitters

  • I like  Urban Moonshine Bitters
    • This will trigger the digestive system to produce digestive enzymes, secrete bile and balance HCI levels in the stomach.  
    • Take bitters 10-15 minutes before your meal.
    • If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. {click on links above to see the companies I love}

3.  Reinoculate

Wait 2 weeks on the elimination diet or up to 6 weeks before adding in a probiotic.

  Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.

  • Add a good quality probiotic to restore your gut flora.  I like Klair probiotics.
  • You want it to have a minimum of 5 billion CFU in each dose, and a good range of Lactobacillus and Bifidobacteria species.
  • Fermented foods such as miso, sauerkraut, and kimchee can also be a helpful advantage to your gut, add it into your diet 3-4x week. Although very delicious, kombucha can be high in sugar so consider using sparingly.

4. Repair

Include the following supplement for 6-weeks or more to repair your gut.

The following supplements can be taken for up to 6 months to help to heal the intestinal lining:

  • Tumeric- I personally like to take turmeric in a blended tincture like Adrena nourish
  • Aloe vera
  • Marshmallow root powder
  • DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
    • They are best taken in capsule or extract form, though turmeric can also be added to foods.
      • Do you get heartburn?
        • DGL or diglyceride licorice is a great alternative to tums and does not raise your blood pressure. DGL licorice is available as chewable lozenges and thus may be the simplest one to give to kids.
        • Klair labs has one here or Pure encapsulation combines aloe, slippery elm, and marshmallow root together!
  • Zinc: 5-10 mg/day for children 4-7 years, 10-20 mg/day for children to age 12, 25-40 mg/day for older children and adults.
  • An antioxidant supplement
    • Look for one containing vitamins A and carotenoids, C, E, and selenium. 
    • These are often found in a multivitamin.
    • Pregnant women should get these from their prenatal vitamin only.

Conclusion

If you scored high on the gut health questionnaire, these herbal supplements will help you heal your gut and reduce unwanted digestive issues, along with healing anxiety.  Elimination diets alone will not work unless you add in the gut-healing remedies.

Have questions? Send me an email or book a women’s health consultation.

New Mom Survival Kit- 13 Writing Prompts for PPD

New Mom Survival Kit- 13 Writing Prompts for PPD

What if you could overcome postpartum depression, by changing your mindset?

You must admit, it’s not easy to be a mom.

And.. the transition into motherhood is a rocky road.

Think about this for a moment…

  • Are you wanting to say or doing something that you are not currently doing?
  • Are you craving more support, more time, more nourishment?
  • Do you feel like you’re being held back on your dreams?

ppd

But hang on…

I know it will take more than writing to overcome postpartum depression.  But, I encourage you to explore these questions and see what it brings up for you.

What’s the magic formula?


Here are 13 writing prompts I’ve used over the years to overcome depression and anxiety.

So take out a pretty, girly notepad and begin writing.

#1  Write your birth story

  • Write it in complete detail.  All that you loved, all that you hated, and all that you are thankful for.
  • 👉Action step: Share your story online. Other momma’s need to hear what you’ve been through.

#2 Start with the end in mind

  • What is it that you want to do with this one and only life you have?
  • Are you doing it? What is holding you back?
  • Take a blank sheet of paper and draw a circle.  Write where you want to be when you are 80 years old.  Then write down the steps to get there.
  • 👉Action step: Take one step today to fulfill your life dream. Even if it’s small.  Begin today.

#3 What’s important to you?

  • Take a blank sheet of paper and draw a line down the middle.
  • List 10 things that make you happy on the left side of the paper.  Then list 10 things you’ll say a “no thank you” to on the right side of the paper.

Want to recover faster? Grab your FREE Postpartum recovery checklist.

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#4 How can you fill your cup up?

You cannot take care of everyone else if you are depleted.  How can you fill your cup up today? It doesn’t have to cost money or take a lot of time.  Here are some things I do.

  • 10-minute Youtube meditations
  • Baths with magnesium salt and essential oils
  • Write a gratitude list – who are you thankful for?
  • Get my nails done
  • Go for a hike
  • Exercise
  • Make a cup of stinging nettle tea 🍵

Fear is love waiting to exhale…

#5 What are you afraid of doing?

  • One of my biggest fears was closing my Pilates studio.  What would people think? Where would they go? I was more worried about my clients than I was about my own mental health.
  • 👉Action step: So, I ask you.. what are you afraid of doing? Write it down.

#6 Complete these sentences…

  • My favorite place to sit as a child…
  • If I wasn’t this old I would…
  • If I had more time I would…
  • If I wasn’t afraid I would..
  • My favorite childhood game was…
  • If I didn’t sound crazy, I would..

#7 When were you happy?

  • Write about a time when you were very happy.  Where were you? Who were you with? What were you doing?

#8 What was the most traumatic event in your life?

  • Write about any trauma in your life.
  • Then.. write it again as though it was a good thing.  As though, you learned something from it or it made you the person you are today.

When you laugh, the world laughs with you, but when you cry, you cry alone.  – A happy pocketful of money

Decide right now to face everything anew. Your thoughts, become your words and they become your actions. #ppd Click To Tweet

#9 Your thoughts

  • Decide right now to face everything anew.  Your thoughts, become your words and they become your actions.
  • What negative thoughts are you saying to yourself? Write them down.  Gently, gradually release them.
  • 👉 Action step: Turn those thoughts into a positive word.

What comes out of your mouth, comes into your life. – You are a badass at making money.

#10 What do you really want?

If money wasn’t an issue.  If your life was different.  What would you really want? What are you craving? Write these down…

  • The perfect partner
  • The perfect health
  • Your goals in life
  • Your education
  • How much money do you want to make
  • What kind of relationships do you want

#11 What are you grateful for?

  • Have you ever noticed how much love you have around you? How blessed you are?
  • 👉Action step: Write down 5 things you are grateful for today.

#12 How do you play?

  • Have you noticed as we get older, we stop playing? We start “adulting”? What can you do today to be more playful? To have more fun?

#13 Fall in love with yourself…

  • What are you holding against yourself? What do you say about your body every day?
  • 👉Action step: Write down 20 things you love about yourself.  Don’t hold back.  List them.  Love them.  Repeat them often. 💕

The first step is the hardest.

Make a cup of tea. Light a candle and take out your notebook and start writing.

I’d love to know what you uncovered.

Leave a note below and share it with us.

Tara

P.S.  Ready to overcome PPD fast? Get on the waitlist for my 6-week Present Momma course: https://taragregorio.lpages.co/waitlist-the-present-momma

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. https://taragregorio.com/

 

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The secret remedies to overcome Postpartum Anxiety naturally

The secret remedies to overcome Postpartum Anxiety naturally

Admit it.

You’re frustrated and distracted by your anxiety attacks.

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?

Picture this.

Knowing exactly how to soothe your anxiety and 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 natural remedies.

But hang on… don’t forget to always check with your doctor before adding any new supplements to your diet. And if you’re taking medications, book a health consultation to double-check there are no herb-drug interactions.

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.

Want to get started?

In this post, I’ll share how you can overcome postpartum anxiety with natural remedies.


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
  • they may get sick more often
  • they also have PMS and #pmsrage
  • they’re not mentally there and crave to be more present with their family

Why does postpartum anxiety happen

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

 

You don’t need anxiety medications, you need to heal your gut

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5 Steps to reduce postpartum anxiety

#1 Identify your triggers

Often alcohol, caffeine, and sometimes foods {gluten & dairy} can trigger a panic attack.  We all know you don’t sleep well even with just one glass of wine! Write down when you get anxiety and what happen the night before.

👉Action step: Take the Gut Health questionnaire to see if you have gut dysbiosis.  Then reach out for a health consultation to help you heal your gut.

#2 Get outside!

Connect with nature again.  Raising little people often gets us stuck inside for long periods of time.  Raising twins, I rarely left the house for the first two years.  I was too busy cooking, cleaning, working and caring for them.  Commit to taking a walk or asking someone to watch your little one so you can get outside – even if it’s winter.

#3 Have your vitamin levels checked

Women are often very depleted during the postpartum time period.  Birth is one of the biggest events of your life, yet there is so little attention paid to mom after childbirth.  It’s insane!

Have your doctor check:

  • your thyroid
  • Vitamins D, B12, iron & DHA
  • consider testing for food sensitivities

#4 Integrate botanicals

Adaptogens and nervines can help soothe your anxiety.

Consider integrating:

  • Ashwagandha tincture for a daily
  • Motherwort tincture for acute panic attacks
  • Chamomile tea to ease evening anxiety
  • Lemon Balm tea, combined with Chamomile & Milky oat tops for a yummy evening tea
  • Milky oat tops tea
  • Stinging nettles tea
  • Passionflower tincture
  • Kava Kave tincture for acute panic attacks
  • St. Johns Wort tincture for depression & anxiety {caution use with SSRI’s}

👉Action step: Download my freebie to learn the herbs that are safe to use when you are breastfeeding.

 

 

#5 Tap into your creative side

What are you going to do with this one life?

Have you ever wondered if you have anxiety because you are suppressing something? That you want to say something or do something, you’re not doing?

👉Action step: Write it down.  Write down your hopes, your dreams, your anger and then let it go.

Conclusion

You can overcome postpartum anxiety when you tap into the root cause.  Vitamin levels, stress, gut health, and meditation can have a profound effect on your health.

What has worked for you? I’d love to know. Comment below.


References

  • ¹ https://www.postpartum.net/learn-more/anxiety-during-pregnancy-postpartum/
  • ² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

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How To Use Ayurveda To Reduce Anxiety

How To Use Ayurveda To Reduce Anxiety

Be honest.. you wish you could feel more rested and less agitated?

What if you could feel calm and carefree on most days?

Think about this for a moment, if you had a soothing daily routine to follow when you were stressed would you practice it?

The truth is your body craves routine.  It craves soothing practices and wants to be nourished.

Let’s dive in.

What is Dinacharya?

The Ayurvedic daily routine or Dinacharya is the most satisfying routine you can add to your life to minimize these unwanted symptoms.  Soothing and nourishing, oiling your body can provide great comfort to you and soothe your nervous system in times of stress.

But hang on….

Although this routine may seem overwhelming at first, it should take just about 20 minutes every morning (not including the exercise portion) to master.

What’s an ideal morning routine to stop anxiety?

Step #1

Wake up at the same time every day

Step #2

Scrape your tongue 10-12x to remove bacteria

  • You can buy a fancy tongue scraper or use a spoon. I often glance at my tongue to determine my health, your tongue is a reflection of your digestion.  If it has a thick coating, it may be time to cleanse your diet and add more greens.

Step #3

Brush your teeth with an Ayurvedic toothpaste with neem and licorice.

  • These herbs are bitter, astringent, antibacterial and aid digestion.  Look for toothpaste without harsh chemicals like Triclosan and DSL.

Step #4

Drink warm water with lemon.

  • Squeeze half a fresh lemon into the water; you can add 1 tsp. of fresh ground ginger to aid digestion.  Warm water cleanses and awakens the digestive tract, encouraging a healthy bowel movement daily.

Step #5

Nature calls

  • Going to the bathroom upon waking will help clear your digestive system. A healthy “motion” will have a soft brown log quality, little odor, and will be well-formed (like a banana).
  • Undigested food, foul smell, mucus, blood, excessive dryness or “pellet-like” quality, as well as “sinkage”,  indicates a digestive imbalance. Altering diet, lifestyle and using herbs will help better this.

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Step #6

Wash your eyes with rose water

  • Rosewater helps soothe red eyes from too much computer work or too little sleep.

Step #7

Self-Massage (or Abhyanga) is one of our best practices for feeling ageless.

  • To soothe your nervous system, massaging your skin daily using a high-quality organic oil such as sesame, sunflower, or coconut.
  • Warm the oil in your hands, then rub down, making sure not to skip any parts. Let the oil soak in for at least 20 minutes and then shower.
  • My favorite Ayurvedic oil can be found here: https://kit.co/tarajgregorio/ayurveda

Step #8

Nasya

  • Nasya, nasal lubrication can help soothe the nasal passages, particularly in dry months. Take 1 tsp. of nasal oil on your finger, insert into your nostril and massage.
  • Bathe or shower to remove the excess oil. Look for non-toxic, all-natural soaps without chemicals; I’m loving rose soap at the moment.
  • Use this oil>https://kit.co/tarajgregorio/ayurveda

Step #9

Self-practice of meditation or yoga.

  • Begin your day with something you love! Choose an exercise routine you enjoy and stick with it daily.

Diet

Eat warm, cooked foods during the day to improve digestive fire.  Eat your most substantial meal at lunch; eating without distractions.

What is the best evening routine?

  • Go to bed at the same time every night.
  • Take a warm bath or enjoy a warm cup of milk with nutmeg,  cardamom, and a little honey.
  • Take Triphala with warm water, 1 hour before sleep. Triphala, an Ayurvedic herb can help reduce constipation and enhance your sleep.
  • Feeling constipated? Take Triphala before bed.  This is the one I love. https://kit.co/tarajgregorio/ayurveda
  • Get to bed before 10:00 pm, as your body, renews itself between 10-2:00 am.

 

What’s stopping you from trying this out? Comment below and let me know.

Shop all my favorite ayurvedic products here

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Certified women’s herbal educator, Tara Gregorio is helping moms around the world reduce medications with herbs & homeopathy. Learn more about Tara here: https://taragregorio.com/
5 Natural Remedies To Reduce Panic Attacks

5 Natural Remedies To Reduce Panic Attacks

Admit it.

You’ve felt your heart rate increase.

You’ve felt the heat rise up your neck.

Maybe you’ve even gone to the ER because you were so scared.

Have you had these symptoms…

Panic Attack Symptoms

  • sweating
  • shaking
  • shortness of breath
  • feelings of choking
  • chest pain
  • and a fear of dying

are common symptoms when you feel an attack come on.

What if Panic attacks could be prevented?

Think about this for a moment. If you’ve had a panic attack, you’re probably noticing you’re a little stressed, right?

Ask yourself these questions:

  • Do you take time for yourself each day to breathe?
  • Do you exercise?
  • Do you drink too much coffee?
  • Do you have wine at night?
  • Are you sleeping well?
  • Do you have other symptoms?
  • Does heart disease run in your family?

But hang on.. I know you are busy. But what is more important than your health?

The truth is when you take just a moment for yourself each day to just breathe. You can calm your nervous system down for hours after. It doesn’t cost any money to do.

Then, when you add in botanicals to help you reduce your stress – your life will change.

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In this post, I’m going to share my favorite herbal remedies to reduce a panic attack. The first two botanicals are also safe for breastfeeding mommas.

Natural Treatment for Panic Attacks

Adaptogens for Stress

postpartumdepression

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.

If breastfeeding, use just the single Ashwagandha tincture,  not the blend.

2. 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. This is my go-to remedy for heart palpitations.

Motherwort has a bitter taste, so I find it’s best taken as a tincture. Follow the directions on the label for your dosing. I like this one. 

3. Passionflower (pasque flower)

Calm a restless mind, reduce tension headaches, painful periods and insomnia with Passionflower. Cooling to the body and tasty enough to add it to your nightly tea or take in a tincture dropper for ease and efficiency.

Herb Pharm Anxiety Soother : combines Kava, Passionflower, and other botanicals to boost your mood and reduce anxiety. Not to be taken while breastfeeding.

4. Skullcap (Scutelleria laterifolia)

Use Skullcap in cases of stress, anxiety or tension to promote well-being and induce relaxation. You can use the loose leaf and add it to your Chamomile tea at night or combine this tincture with a Valerian tincture and take nightly to reduce panic attacks and induce sleep.

Dosing: Take 2-4 ml of the tincture 3x day for severe anxiety.

Adaptogen Combinations for Stress

Herb Pharms Good Mood tincture combines Ashwagandha and Skullcap and would be appropriate to take during the day to soothe your stress.

5. Valerian (Valeriana officinalis)

Known as nature’s natural sedative, Valerian calms the nervous system and reduces stress throughout the body. Take it at night around 7-8 pm to help induce sleep. Valerian can also reduce cramps and pains associated with your period. This is a bitter herb so it’s best to take as a tincture.

  • Keep in mind, work with a herbalist if you are breastfeeding.
  • Dosing: Take 2-4 ml of the tincture at night or 2-3x day for serious panic attacks. I like this one.

Can you afford not to try these remedies?

Have questions? Comment below.

 

 


Panic Attack what to do?

 

Certified women’s herbal educator, Tara Gregorio is helping moms around the world reduce medications with herbs & homeopathy. Learn more about Tara here: https://taragregorio.com/
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