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9 Postpartum Sins & How to Rectify Them

Wouldn’t it be great, if our postpartum care was as wonderful as prenatal care?

Think about it.

You get a bajillion prenatal appointments and ONE postnatal.

I’m on a mission to help moms recover from pregnancy faster.

Here is how you can heal quicker.

Postpartum Recovery

#1 Ask for Help

The transition into motherhood is not easy. Ask for help.

#2 Take supplements

Your body just went through the most miraculous event in your life.

You need to nourish your body.

Postpartum women need iron, vitamins, digestive enzymes, EFA’s, and probiotics to restore their gastrointestinal flora.

Watch this video to see the must-have supplements after birth.

Essential fatty acid supplementation (1-3 g/day combined EPA and DHA) and adequate cold water fish consumption during pregnancy and during the postpartum period may prevent or alleviate postpartum depression. ¹

#3 Improve your diet

Coffee in the morning and lunch and wine to wind down later {after breastfeeding of course!}. Your body is on a sugar roller coaster ride. I know this because this was me!

Try eating a little fat and protein at each meal and increasing your fruits and vegetables as much as you can to flush out the toxins.

#4 Skip the wine & beer

  • Do you believe beer is going to help you increase your milk supply?
  • Or.. that wine will help you relax?
  • It may be true, but the side effects are many. Including, a disrupted sleep six hours after your glass of wine. And, anxiety!!
  • Skip the alcohol and drink herbal teas of chamomile, lavender, and stinging nettles to soothe your stress and recover faster.

 

#5 Take Adaptogens

  • Adaptogens are a category of herbs that help you adapt to stress.
  • These herbs help the body modulate stress, reduce anxiety, and ease insomnia.

 

#6 Meet with a pelvic floor physical therapist

  • Have you been checked for diastasis recti?
  • Is your pelvic floor functioning correctly?
  • Unfortunately, most doctors don’t know how to check for this.

Watch this video to see if you have diastasis recti

#7 Have your thyroid checked

  • Your thyroid can become hyperthyroid two to four months after birth and then hypothyroid for two to eight weeks.
  • Isn’t that crazy?
  • I treated my self for hyperthyroid with botanicals, but I would have loved to have a proper diagnosis. Dr. Aviva Romm discusses your postpartum thyroid here.

#8 Wait to go back to work

  • If you can!
  • In most cultures, the new mom is encouraged to rest for forty days. The family helps with food and caring for the newborn. The mom is invited to sleep and relax.
  • Again, this was not my experience.
  • The worries of the new business, the stress of not sleeping, and the never-ending crying of babies were exhausting.
  • If I were to do it again, I would have planned better to be able to step away from my business and ask for help.

#9 Hire a postpartum doula

  • Postpartum doulas are known as the “must-have” accessory for new moms.
  • They help new moms with the caring of the child so that would we can trust our inner momma instincts.
  • They also may help with light housekeeping and meal preparation.

I breastfed both of my kids for three weeks, and then I looked in the mirror and thought, I am never going to get out of the house if this doesn’t change.

That night at 3:00 am I ordered formula and The Baby Whisperer on my phone. The next day Mario ate 5oz. of formula and slept seven hours! I would have loved for someone to tell me it’s ok to give your kids formula!

  • Katherine Whiteside runs a free infant support group at the local libraries, in Garrison, NY area.
  • Sign up for Linda’s Ladies breastfeeding support group for postpartum questions and support.

Conclusion

If you’re still struggling after birth, know that you are not alone. It can take years for your body to recover. The fastest way to recover would be to address your health now.

Can you change your diet? Add in supplements? Ask for help? When you feel good, your whole family will feel the difference.

I hope some of these tips help you survive the chaos of raising little ones.

Warmly~

Tara

P.S. >>>Ready to learn more? Join one of my mini-courses: https://taragregorio.com/shop/


References:

  • ¹Romm, Aiva; Botanical Medicine for Women’s Health
  • ²Hale, Thomas; Medications and mothers milk 2017
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.

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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? >>>Join one of my mini-courses: https://taragregorio.com/shop/

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/
Everything You Need To Know About Postpartum Depression

Everything You Need To Know About Postpartum Depression

What if you could STOP postpartum depression fast?

Your body has just been through one of the biggest events of your life.

And you’re expected to INSTANTLY recover.

Isn’t that crazy?

I suffered from PPD for twenty-six long months – Let’s fix this.

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
  • Your gut health
You don't need more medication for postpartum depression, you need deep nourishment. - Tara Gregorio Click To Tweet

When does Postpartum Depression start?

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

Postpartum Anxiety goes hand in hand with PPD. Grab this freebie to start your journey to a natural recovery.


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8 Tips To Prevent Postpartum Depression

#1 Ask for help!

  • As my girlfriend has said: “You are becoming “superwoman”. And, superwoman would ask for help.
  • It is “ok” if you can’t do this by yourself, call someone today!
  • Please, ask your friends and family for help– they want to help you.

#2 Talk about PPD with everyone

#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 childbirth, it looked like a war zone! So much blood.
  • With that amount of blood loss, I had to restore my body with valuable vitamins.

The 6 must-have Postpartum Supplements

    1. 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.
    2. B vitamins – needed for the growth of red blood cells, energy levels, and proper nerve function
    3. Zinc – known to boost immunity, reduce viral illnesses, and aid gut health, add Zinc to your diet to restore your overall health.
    4. 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.
    5. 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.
    6. Magnesium – to soothe anxiety and reduce constipation

#5 Eat often to prevent insulin drops

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

#6 Incorporate botanicals to soothe anxiety

  • Your anxiety & depression matters and it’s not going away anytime soon!
  • Learn how to use herbs when your breastfeeding, to make life easier.
    • Look for Class 1 botanicals to use if you’re breastfeeding to soothe anxiety and boost your energy. {Pin the image!}
    • A cup of Chamomile and Lemon Balm tea with a tincture of motherwort can do wonders for your stress.

Herbs for depression

  • Consider incorporating St. John’s wort if you feel comfortable. Watch this video to learn how you can add it in safely:

#7 Add adaptogens to ease sleep deprivation

#8 Integrate medications when necessary

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

Is postpartum depression, baby blues?

  • There is a difference between Baby blues and postpartum depression.
  • Baby blues are considered “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 between baby blues and postpartum depression? Baby blues are punctuated with periods of elation or happiness and postpartum depression is not. Click To Tweet

 

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 the baby.
  • There are no punctuations of happiness or elation.

Where do you go for Postpartum Depression support?

Contact: Postpartum Support International

They note:

“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 you begin nourishing your body with a healthy diet, supplements, botanicals, community, and healthy mindset shifts.

It’s ok to ask for help. You are not broken.

And.. when you overcome this, you will be stronger than you were before.

Sending you so much love,

Tara

P.S. >>>Ready to learn more? Join one of my mini-courses: https://taragregorio.com/shop/


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

 

 

Why adaptogens are perfect for PPD

Why adaptogens are perfect for PPD

Have you heard about adaptogens yet?

This may be the secret ingredient you need to overcome PPD.

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.

The reality is, it takes a multi-directional approach to heal postpartum depression. And.. adaptogens are just one piece of the puzzle.

But.. they could be life-changing. So, let’s get started.

Anxiety & Depression go hand-in-hand. Grab this affordable mini-course to overcome postpartum depression fast. These are the EXACT steps I took to overcome PPA & PPD – naturally.

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First, What are the Postpartum Depression Signs?

postpartum depression

It’s 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.

I know. That sounds so simple. But, they really do help.

Adaptogens For Stress

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

How do they work?

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.

Postpartum Adaptogens

postpartumdepression

 

My favorite adaptogen to use with a postpartum breastfeeding mom is Ashwagandha, known as the “strength of stallions”.

  • It strengthens the immune system
  • reduces cortisol levels
  • 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.

 

 

 

 

 

 

 

 

 


Ashwagandha While Breastfeeding

Here’s the thing….

  • If you choose not to take medications, you’ll suffer for many years with insomnia, depression, and anxiety. And, 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!}

So, you have to decide what is right for you at this time in your life.

 

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.

P.S. >>>Ready to learn more? Join one of my mini-courses: https://taragregorio.com/shop/


References:

What causes postpartum depression? Dr. Kelly Brogan

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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