Winning the Battle Against Postpartum Depression
Are you a new mom in town and suffering from a roller coaster ride of hormones and emotions, including sadness, anxiety, tiredness, persistent crying, and mood swings? Unfortunately, you have been caught by the monster of postpartum depression (PPD). We here at NutraBump are all too familiar with this ugly place and how difficult it can be to overcome. However, the research shows that besides medical therapy, exercise is equally important in defeating postpartum depression. Let's dive into details to know what postpartum depression is and the positive impacts of exercise in the treatment and prevention of postpartum depression.
Postpartum depression:
Undoubtedly, giving birth is one of the most heartwarming and life-changing experiences a mother can go through. However, hormonal changes, insomnia, and the feeling of responsibility can turn the emotions of excitement and joy into fear and anxiety, leading you toward PPD. It is surprising to know that every 1 in 7 mothers is a victim of postpartum depression.
PPD is characterized by strong feelings of fear, nervousness, low energy levels, poor concentration, lack of self-esteem, self-confidence, and feelings of guilt [1]. It becomes difficult for a mother to care for herself and her newborn. Postpartum depression, also known as postnatal depression, occurs within the first few weeks after delivery and can persist for up to a year.
Desire for weight loss - a contributing factor in postpartum depression:
Nothing is surprising about gaining weight after childbirth. Every woman gains 25-35 pounds during pregnancy as the human body undergoes a series of changes for proper fetal development. Women who are conscious about their fitness desire to attain pre-pregnancy weight as soon as possible. But the fact is losing postnatal weight is no less than a challenge.
Besides this, most women have to face societal pressure to bounce back to pre-pregnancy weight. All these factors contribute to smashing a person's confidence and self-esteem. The urge to shed pounds quickly drags them towards anxiety and postpartum depression. Research shows that a minimum of six months is required to return to pre-pregnancy weight.
PPD increases hunger and can cause you to consume more calories than necessary. It also strikes your sleep patterns, which ultimately increases the risk of obesity. Sleep deprivation stimulates the release of ghrelin (a hunger hormone that increases appetite) while lowering leptin, which suppresses appetite.
Trying to shed pounds in an unhealthy way or by coming under societal pressure is not a wise decision. The best approach is to lose weight slowly and sustainably.
Role of exercise in postpartum depression:
Doing exercise or different workouts is a natural treatment to fight the demons of postpartum depression. Exercise keeps you fit physically and also makes you stronger mentally and emotionally. Recent studies have shown that postpartum physical activity provides an array of benefits that are listed below:
Release of endorphins:
When you do exercise, your body releases endorphins. Endorphins are feel-good brain chemicals that overcome feelings of anxiety, depression, and stress and also give an overall sense of well-being [2]. They are considered the body's natural painkillers and mood elevators.
Exercise also boosts the release of neurotransmitters, e.g., serotonin and dopamine. They are considered happy hormones as they overshadow the feelings of depression and anxiety with pleasure and reward.
Relief from stress:
Besides bringing happiness, a newborn also brings immense demands of care that overwhelm a mother and put her under stress. A postpartum workout or exercise reduces cortisol levels - a stress hormone - thereby increasing relaxation and peace of mind.
Promotes sleep quality:
Sleep deprivation is common after giving birth, as a mother has to feed her baby after every 2 hours. Persistent sleep disturbance can drag a person toward fatigue, anxiety, and depression. Once you add exercise to your daily routine, your sleep improves, and your energy levels are boosted. It has been shown that exercise improves sleep quality, enabling mothers to cope better with daily tasks and feel more rested.
Enhances self-esteem:
Childbirth takes a toll on women's health in two ways: mentally and physically. New mothers often gain weight after birth, which shatters their confidence and self-esteem. As a result, they don't consider themselves attractive. But women need to understand that they are in charge of their lives. Indulging in physical activity can help improve body image, strengthen abdominal muscles, reduce weight loss, and help mothers regain self-confidence. It will give them a sense of achievement and strength to fight against depression.
Social support:
Women in the postpartum period often feel depressed and isolated. Joining exercise classes or group activities will provide new mothers with opportunities to mix up with other people and win the battle against feelings of loneliness. It helps them to make connections with mothers who have gone through the same phase and can better understand their feelings. It provides them with a sense of support, relief, and encouragement.
Exercises recommended for postpartum women:
There is no hard and fast rule about when to start exercise after delivery. You can start as soon as you feel comfortable and have no complications. You should take a start with lighter exercises at first if you had a vaginal delivery. Always remember that your body is your biggest guide; if you feel any pain or discomfort during a workout, it is time to stop and seek help from your practitioner.
In the case of a cesarian, your body takes longer to recover. It is advised to consult with your doctor about when is the right time to start exercising. Depending on the health status and recovery of the postpartum woman, recommendations for exercise may vary. Some effective and easy-to-follow workout options are as follows:
Walking: Walking is the best way to uplift mood and reduce the risk of blood clots. The best thing is that it can be easily incorporated into daily life schedules. Doing it with your baby in a stroller or baby carrier is also possible.
Yoga and Pilates: Yoga and Pilates are well-known exercises that can improve mental health. Through controlled movements, both improve strength and flexibility and reduce stress.
Pilates helps postpartum women keep depressive thoughts at bay. It makes a connection between mind and body through mindful and holistic practices. It makes you feel more focused, empowered, and positive. Your mind gets relaxed with deep breathing and meditative movements.
In postnatal yoga sessions, trainers focus on poses that aid pelvic floor recovery and ease stress [3].
Resistance training: Resistance training, also known as strength training, improves mental health and helps tackle depression and anxiety in postpartum. These muscle-strengthening workouts target the muscles of the arms and legs. Light weight lifting, swimming, and resistance bands are best for recovering muscle strength, tone, and mass after childbirth.
Aerobic exercises: Research shows that aerobic exercise is quite beneficial in treating and preventing postpartum depression. Aerobic exercises include cycling, dancing, walking, and cardio equipment. Besides uplifting mood, these workouts also provide cardiovascular benefits.
Adding supplements to boost energy for workouts:
After birth, the guidelines for supplements and intake amounts of certain things such as caffeine, remain about the same as when you were pregnant. Stick to natural ingredients wherever possible. NutraBump Natural Pre Workout is ideal for this time to give you lower doses of ingredients you need such as B12 & caffeine to help boost your workouts and metabolism, to help with that extra baby weight as well. Our Collagen can help you get enough protein and help with your hair, skin and nails postpartum, and that can be a bigger win than you might realize when battling the postpartum depression fight. Look for a quality multivitamin and probiotic to keep your gut health at a high level, which can make an incredible difference in mood, mental health, and energy.
Other guidelines that remain similar is to keep caffeine intake lower, around 300mg to 400mg per day. Try not to nurse your little one within 1-2 hours of taking supplements or caffeine. Make sure to get enough protein. Stay away from the energy drinks!
Ways to incorporate exercise into daily life in postpartum:
Care for a newborn isn't easy since the baby requires full-time attention. It becomes challenging for a mother to find time for exercise. But mothers need to realize that they are also important. They can only take care of their newborn if they are fit mentally and physically. Some easy and practical tips to achieve postnatal fitness are as follows:
- The first and foremost thing is to set realistic and achievable goals. Don't be too hard on yourself. Start with short, low-impact physical activity sessions and increase the intensity and duration of the exercise step by step.
- Exercise is not about rushing things and losing weight. The first goal is to keep depressive thoughts at bay. That's why choose the physical activity that gives you pleasure. It can be anything you enjoy, e.g., walking, swimming, dancing, yoga, or any other physical activity. In this way, you can keep yourself on track with your exercise routine.
- Some days can be more challenging for you as a mother. You may feel exhausted or emotionally unstable due to hormonal changes. It is also possible that your workout plans don't go the way you have decided. Just do your best and be kind to yourself. The best approach is to adjust your workout routine according to your mental and physical health.
- You can also involve your baby if there is no other caretaker. Use a stroller or baby-wearing while walking. You can also perform abdominal or stretch workouts beside your baby.
- Your self-care is your responsibility. It is like an investment you make for your physical and mental well-being. Small acts of self-care in daily routine create a big impact that you can't even imagine. It helps to manage stress and maintain your energy levels. That's why you must make time for daily workouts as your priority.
- Social interaction will keep you positive and motivated. Don't hesitate to ask for help from your partner, family, or friends.
- Consult your doctor before starting any workout. Your doctor will determine your pelvic floor muscle health and guide you on whether the workout you are going to start is safe.
References:
Wang, Jing, et al. "Comparative impact of exercise‐based interventions for postpartum depression: A Bayesian network meta‐analysis." International Journal of Gynecology & Obstetrics 165.1 (2024): 67-75.
Xu, Hao, et al. "Effectiveness of aerobic exercise in the prevention and treatment of postpartum depression: Meta-analysis and network meta-analysis." Plos one 18.11 (2023): e0287650.
Li, Qunfeng. "[Retracted] The Effects of Yoga Exercise on Pelvic Floor Rehabilitation of Postpartum Women." Journal of Healthcare Engineering 2022.1 (2022): 1924232.