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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Diastasis Recti Exercises

Wondering what are the best exercises for diastasis recti?

Watch these videos to tighten the gap of your abdominal separation.

But first, how big is your separation? Watch this video to see how wide your gap is.

#1 Diastasis recti finger test


 

#2 – #1 Diastasis recti exercise

Practice this 10-100x daily to tighten your gap.


#3 Pelvic Floor Exercises

Learning how to engage your pelvic floor is valuable to healing your diastasis recti.


#4 Diastasis recti treatment

Practice this workout most days of the week to strengthen your core.

 


#5 Diastasis recti posture

Notice your posture every day.  Are you sticking your hips out? Practice this alignment daily.


#6 3 Exercises to avoid with diastasis recti

Conclusion

Alignment, diet, breathing and pelvic floor engagement are all important in healing your abdominal separation.  Practice these exercises on most days of the week to tighten the gap without surgery.

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Join my FREE 3-day Challenge 👇

Everything You Need To Know About Postpartum Depression

Everything You Need To Know About Postpartum Depression

What if women knew how to support themselves when they had postpartum depression?

What would change for them? For their children? For their family?

Growing up, I was always a happy child.  So when Postpartum Depression hit me after having my twins, I didn’t know what to do.

I reached out for help, but I didn’t want to see a psychiatrist.  I also didn’t want to take medications.  So I suffered for twenty-six long months.

Postpartum depression is the thief that steals motherhood. – Cheryl Tatano Beck

Although I endured much great suffering, I vowed to myself to figure this out.  I enrolled to become a women’s herbal educator with Dr. Aviva Romm, to find out how to heal myself without medication.

—-

In this post, I’ll share what I’ve learned about PPD and how you can prevent it now or with your next pregnancy.

How does Postpartum Depression (PPD) happen?

The cause of PPD remains unknown, but some suggest reasons are…

  • The rapid changes in hormones during the postpartum period
  • Thyroid insufficiency (The thyroid can go from Hyperthyroid to Hypothyroidism 2-5 months after birth)
  • A rapid drop in insulin levels
  • Inadequate vitamins & minerals
  • Mother-child separation and negative birth experience
  • Lack of social and emotional support
  • Sleep deprivation

Postpartum Depression affects 15-28% of mothers

When does Postpartum Depression start?

Postpartum depression starts 2- 3 weeks after birth and can last up to a year or longer.


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8 Tips To Prevent Postpartum Depression

#1 Ask for help!

  • I wish I did more of this.  Now, when I need help, I scream “I need help!”  I never called or asked for help from anybody.  Ask, your friends and family – they want to help you.

#2 Talk about PPD with everyone

  • Tell friends you are struggling.  Write about your birth.  Write about your trauma.  Draw a picture of how you are feeling. The postpartum time is really hard. Talk about it.

#3 Get adequate rest

  • Sleep deprivation is real – especially if you’re a mom of multiples! Ask someone to watch the kids, sleep, and rest.  The house will be a mess, let it be.  You need to restore your health.

#4 Optimize nutrition

  • It has been suggested women are lacking valuable nutrients during the postpartum period.  When I opened my eyes after birth, it looked like a war zone! So much blood.  With that amount of blood loss, we have to restore the body with valuable vitamins.
  • Add these vitamins into your diet
    • Essential Fatty Acids – important for a healthy nervous system.  It is recommended to supplement with 1-3 g/day of fish oil with DHA and EPA to reduce depression.
    • B vitamins – needed for the growth of red blood cells, energy levels, and proper nerve function
    • Zinc – known to boost immunity, reduce viral illnesses and aid gut health,  add Zinc to your diet to restore your overall health.
    • Iron – A mineral vital to the proper function of hemoglobin, a protein needed to transport oxygen in the blood. Liver and red meat are the #1 sources of iron.  If you are anemic, you can add in Floradix; a non-constipating, herbal iron supplement.
    • Probiotics – If you’ve had a C-section or digestive issues, adding a probiotic 2-3 months after birth can help your body AND also reduce allergies in your child’s health. I like Klair probiotics. 

#5 Eat often to prevent insulin drops

  • Low blood sugar, can have a dramatic effect on your mood.  Add in a healthy fat and protein with each meal.

#6 Incorporate botanicals to soothe anxiety

  • Often we are afraid herbs will hurt our child. If there are no allergies, herbs can bring great comfort to both mom and baby.  In fact, in Croatia, Chamomile is the first botanical given to mom after childbirth.

#7 Add adaptogens to ease sleep deprivation

  • Adaptogens help us “adapt around stress”.  These miracle herbs can help you overcome postpartum depression – naturally.

#8 Integrate medications when necessary

{Please contact an emergency hotline if you are having suicidal thoughts for yourself or your children}

Is postpartum depression, baby blues?

There is a difference between Baby blues and postpartum depression.  Baby blues are considered a “normal” postnatal hormonal adjustments.  It begins day 3-4 and lasts up to 14 days. Symptoms include crying, irritability, fatigue, and anxiety.

*The key difference is baby blues are punctuated with periods of elation or happiness and postpartum depression is not.

 

When does postpartum depression start?

PPD can begin 2-3 weeks postpartum and can last up to a year or longer.  Symptoms include agitation, anxiety and panic attacks, confusion, despair, guilt, hopelessness, loneliness, nightmares, thoughts of hurting oneself or baby.  There are no punctuations of happiness or elation.

Where do you go for Postpartum Depression support?

Contact: Postpartum Support International

You can also contact our warmline directly and speak to a volunteer who will provide support, information, and resources where you live. Leave a message on our warmline 1.800.944.4773, and one of our volunteers will call you back asap. Calls are returned within 24 hours, and typically within a few hours of your request. If you are in crisis or need more immediate help…please call 911 or call the Suicide Prevention Hotline at 1-800-273-8255.

Conclusion

I believe postpartum depression can be reduced when we begin nourishing and supporting our new moms.  They need extreme nurturing and community – even when they don’t ask for it. With a postpartum plan –  filled with valuable nutrients, herbs, adaptogens, support and community our moms can thrive with health. Enjoy this season of your life and embrace these changes, as you will be stronger than you were before.

When sleeping woman wakemountains move – Chinese proverb


  • Romm, Aviva: Botanicals Medicine For Women’s Health
  • Fallon, Sally: Nourishing Traditions

 

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13 New Mom Gifts

13 New Mom Gifts

I remember opening a package from my sister and crying over the gift inside.

It was a mother’s tea.

I didn’t know I needed it so much until I sipped the hot liquid and felt my whole body relax.  My mind was so scattered from birthing twins, it would be months {maybe years} before I thought to take care of myself.

Here are my favorite products for recovering from pregnancy.

Postpartum Care Products

#1 Yogi Tea woman’s nursing support

  • Filled with Chamomile, Stinging Nettles, Fenugreek, and Lavender, this blend will soothe her nerves and aid digestion for both mom and baby; if she is breastfeeding.

#2 Adrena Soothe

  • Great for women of all ages, Adrena Soothe is an adaptogen filled with Ashwagandha, Reishi mushroom, Albizia and Motherwort.  An adaptogen helps us “adapt around stress” and if you’re raising children, you’ll need this! Motherwort helps soothe heart palpitations and is a woman’s greatest comfort postpartum and during menopause.  Caution during breastfeeding.

#3 Calendula Cream

      1. From cracked nipples to diaper rash, you’ll want an all-natural Calendula salve or homeopathic cream to soothe cuts, scrapes, and boo-boos.

#4 Arnica Gel

    • Bumps, bruises and tender areas call for arnica.  This homeopathic remedy can soothe both mom and child during the growing years.

#5 Magnesium Salts

    • Most of us are deficient in magnesium and one way to absorb this mineral is through a relaxing bath.  Add this to a bath for both mom and baby to soothe tethered nerves.

#6 Magnesium

  • Women are often deficient in the postpartum time period and Mg is one of the supplements we lack.  Have your vitamins checked and then take Mg for muscle cramps, PMS, insomnia, and constipation.  Take at night and expect a healthy bowel movement in the morning!

#7 Vitamin D

  • Before you take antidepressants, have your vitamins checked! Vitamin D and B13 tend to be low during the postpartum time.  Increase your Vitamin D levels to reduce depression and soothe anxiety.

#8 Banyan Ayurveda Oil

      • In Ayurveda, it’s a common practice to “oil the body” to soothe tension for  Vata dosha types.  Apply this oil daily to soothe dry skin and release tension.

Postpartum Blues

#9 Wild Feminine

The birth of a mother is an amazing experience in which many women struggle with for many different reasons. Tami Lynn Kent’s book, Wild Feminine helps women of all ages discover the tension they are holding inside and how to release it naturally.

#10 Cultivate + Powersheets

Cultivate What Matters and these 2020 power sheets are amazing! We can’t do it all and we shouldn’t.  Writing down what is working, what is not working and what to focus on has been one of the greatest, unexpected gifts from motherhood.  Thank you, Lara, for creating your power sheets!

Postpartum Anger

#11 Bupleurum Calmative Compound

As the liver is clearing out excess hormones during the postpartum time and during menopause, it’s common for women to have anger, PMS, and excessive heat. Known as the “Relaxed Wanderer” and the “Free and Relaxed pills”, this blend is great for PMS, PMDD, and menopause.

Postpartum Bloating

#12 Digest Gold

Bloating, constipation and gut problems after birth are very common.  Digestive enzymes can help you digest meat, dairy, and bread.

#13 Banyan Triphala 

    • Constipation is not something we talk about, but it is very common during pregnancy and after childbirth.  Triphala is a blend of Ayurvedic herbs that help reduce constipation and soothe tension.  Caution: Check with your doctor if breastfeeding.

Have you tried any of these products? Which is your favorite?

Let me know in the comments below. 👇

Why adaptogens are perfect for PPD

Why adaptogens are perfect for PPD

Be honest.

You’re struggling with postpartum depression.

Do you want to know how I healed depression, anxiety, and insomnia naturally?

Botanicals.

Specifically adaptogens and nervines. And.. it takes a comprehensive approach.

You’re afraid they may not work.  You’re afraid of going off your medications – or even taking medications.

I understand.

Here’s the thing….

  • If you choose not to take medications, you’ll suffer for many years with insomnia, depression, and anxiety. It may get worse.
  • If you choose to take medications, you may struggle with side effects like loss of libido, incontinence, and weight gain. {some women do need this and it’s ok!}

But hang on… before we dive in, always check with your doctor before adding any herbal supplements to your diet. And, if you need medication now – please start taking it and integrate these suggestions with your doctor.

Reality is, it takes a multi-directional approach to heal postpartum depression.

Here are the 7 parts you’ll want to explore to heal PPD:
  1. Community – connecting with others around you
  2. Gut health – are you experiencing discomfort with digestion
  3. Insomnia – are you struggling with sleep?
  4. Anger – have you noticed you’re angry and lashing out?
  5. Anxiety – do you have panic attacks?
  6. Depression – do you feel you will hurt yourself or your child? (Please call PPSI here)
  7. Stress – how are you reducing your stress every day?

Want to get started? In this post, I’ll share how adaptogens can help you.

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First, Postpartum Depression Signs

It is as if you are living outside of your world, looking in and you cannot recognize the woman you see. You may experience any or all of these:

  • Agitation
  • Anxiety
  • Chronic fatigue
  • Confusion
  • Despair
  • Difficulty relaxing
  • Feeling inadequate
  • Guilt
  • Hopelessness
  • Inability to cope or function with daily life
  • Insomnia
  • Irritability
  • Irrational concern for the baby’s well-being
  • Joylessness
  • Loss of interest in normal activities
  • Memory loss
  •  Poor concentration
  • Sadness
  • Thoughts of hurting oneself or the baby ·

Note: You should report all of these symptoms to your doctor, especially if you’re struggling with thoughts of hurting yourself or the baby. The vast majority of women with PPD will not harm their babies. But the fear that you might be can be petrifying and all-consuming. Professional help is available. NYC health lists.

What are adaptogens?

Adaptogens are a category of herbs that help us adapt to stress.

List of adaptogen herbs:

  • Panax Ginseng
  • Ashwagandha
  • Holy Basil
  • Astragalus
  • Licorice
  • Rhodiola

Essentially, the HPA Axis (or hypothalamic-pituitary-adrenal axis ) is how our brain and body communicate with each other — and when we’re stressed out, it sets in motion a series of hormonal and neuroendocrine responses that control our body’s primary alert system, known as the “fight or flight” response.

When you’re in fight or flight, you may experience increased heart rate, increase blood pressure, a sudden need to pee or dilated pupils. Sounds smells, and colors may all become more vivid because all of our senses go on high alert as well.

The problem is that many of us live in a chronic state of fight or flight, especially in the postpartum years when you’re being woken up at all times of the night, or constantly having to jump up every time a baby cries.

Over time, this can lead to dysfunction. The HPA Axis loses its ability to shut off and leaves us in fight or flight mode all day long. If you’re struggling with PPD, you’re probably stuck in this mode as well.

A category of herbs called adaptogens can help regulate this stress response. In traditional medicine systems, these are also known as “tonics” and their purpose is to help restore adrenal health, ease anxieties and reduce cortisol levels.

My favorite adaptogen to use with postpartum breastfeedding moms is Ashwagandha, known as the “strength of stallions” as it strengthens the immune system, reduces cortisol levels and balances thyroid hormones. (It’s considered a Level 1 category, in the herb/risk during lactation categories and considered safe to take when you’re breastfeeding.)

If you’re not breastfeeding ginseng (Panax ginseng), St. John’s wort, Schisandra and Kava Kava may help as well.

Conclusion

When taken correctly, adaptogens and nervines can support you when you are going through anxiety and depression.  If you are struggling, please ask for help.  Medication may be the right answer for you, but it doesn’t mean forever.  Diet, community, sleep, and nutrition can help reduce your symptoms and help you feel like yourself again.

Ready to reduce your anxiety? Book a health consultation today. Book now. 


References:

What causes postpartum depression? Dr. Kelly Brogan

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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.

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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