Top Tips to Reduce Your Risk of a Maternal Mood Disorder: Part I
Begin during Pregnancy
Because 1 in 5 women who give birth this year will experience a perinatal mood disorder, like anxiety or depression, it’s important to be aware of this and take steps to lower your risk. Did you know that 33% of women develop symptoms during pregnancy?
Pregnancy is the time to put healthy practices into place, as your body changes and your focus shifts to prepare for parenthood. It’s also important as a way to prepare for the early days of motherhood when you’ll need to heal and recover, and bond and care for your baby.
After baby arrives, inevitably, some early days will feel hard. It’s common for a new mom to feel overwhelmed or exhausted. When you’re sleep deprived and emotional due to hormonal fluctuations, your healthy practices will support you, so you don’t miss out on the joy.
Prioritize Self-care and Rest
It’s your responsibility to take the best care of yourself as you can, and that means prioritizing sleep, nutrition and exercise.
Sleep
Sleep deprivation is a major factor in perinatal mood disorders. Even with disrupted sleep, there are strategies to help relieve fatigue, so you can avoid utter exhaustion. During pregnancy, it’s common for a mom to nap or lay down to rest, especially during the 1st and 3rd trimester. This will become a necessity during the postpartum period, so you can heal as you care for a newborn.
Develop healthy sleep habits before baby arrives
Discipline yourself to rest without screens. This is a big one! While it’s tempting to scroll mindlessly as a way to relax, the effect is the opposite. Blue light contributes to mental and sleep disturbances. By limiting your screen time, you’re making a healthy choice. This will also serve as a healthy model for your children.
Establish a nighttime routine to promote calm that signals your brain to get quiet. You could take a bath and listen to relaxing music. Finally, avoid caffeine late in the day.
Put healthy sleep practices in place before baby arrives. They will serve you well.
Nutrition
Eating healthily is important during pregnancy, and even more so during the postpartum period, not only to minimize your risk for mood disorders but also for your long-tern reproductive health. Whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats are key.
Concerned with losing ‘the baby weight’, a new mom could be tempted to restrict her diet and limit fat intake. This actually would have the opposite effect. By doing so, the brain registers ‘famine’ and would send signals to keep the ‘fat’. Postpartum is a time to eat nutrient-rich foods that are nourishing, filling and tasty. Choose foods that are rich in folate like leafy greens and beans and omega-3 fatty acids like salmon and walnuts as well as eggs which are rich in B12 and D. All support your recovery and can boost your mood!
Exercise
Exercise boost endorphins, helping to reduce the risk of anxiety and depression. As with sleep, exercise regularly and safely. You could work with a trainer to cultivate physical and mental strength and stamina to prepare for labor and birth. Walking, swimming and yoga are gentle forms of exercise that are ideal during pregnancy. Whatever form of exercise you choose, stay active and remain consistent. Exercise can help boost mood and improve overall well-being. It can also help you sleep. If you feel your mood dip postnatally, your exercise routine can be a sturdy support- that’s already in place! During the early days of postpartum, restorative yoga is one of the best ways you can rest while healing.
Restorative yoga supports a woman’s reproductive health
Motherhood is a journey, and the way you treat yourself during pregnancy and in the early days of postpartum matters. Prioritizing self-care and rest is essential. If you’re pregnant and feel off, seek support. There’s no shame in struggling with mood disorders. Get the help you need and deserve.
Stay tuned for my next post, Top Tips to Reduce Your Risk of a Maternal Mood Disorder: Part II to learn how to reduce stress and build your circle of support.
In the meantime, if you need guidance, click the button below and drop me a line so we can connect.