Naturopathic Tips for Postpartum Depression

Anticipation of a new baby is a joyful time, but when the newborn finally arrives, an estimated 10-20% of new mothers experience postpartum depression within a year. Naturopathic doctors can create a treatment plan to help mitigate some of the known causes of this debilitating condition.

According to naturopathic doctors, a major contributor to postpartum depression is lack of sleep, so maintaining a consistent sleep schedule, if at all possible, can help. Sleep is an important factor in mental, emotional, and physical health. 

There are ways to enhance the quality of sleep. The circadian rhythm is the body’s system largely responsible for regulating the balance of sleep and wakefulness. It is triggered by exposure to light and darkness. By getting ample amounts of natural light in the morning and throughout the day, as well as making sure there is adequate darkness at night, the circadian rhythm stays balanced.

It’s also important to prepare the mind and body for sleep. Rushing to activities or having a mind full of racing thoughts can lead to a fitful night. Exposure to blue-wavelength light from electronic devices suppresses melatonin, a hormone that regulates the sleep-wake cycle. While the body prepares for sleep, its temperature naturally begins to decrease. Maintaining a cooler bedroom of around 60-68 degrees Fahrenheit can help facilitate sleep by supporting this temperature drop.

Low levels of vitamin D can also contribute to postpartum depression. A diet that includes fatty fish like tuna, salmon, and mackerel can increase vitamin D, while spending time in the sun stimulates its production.

Physical activity, which stimulates endorphins, is another way to boost mood. Intense physical activity is not recommended after pregnancy and birth, but gentle exercise like yoga, walking, and light aerobics can help prevent or decrease symptoms of depression.

Stress reduction is also essential. Although having a new baby adds stressors to a family, asking for help and being aware of mental health needs is important. Mindfulness techniques can also be practiced while caring for a newborn, adding great value to time with the baby.

Consulting with a naturopathic doctor may help mitigate some of the known causes of postpartum depression. If you or someone you know is in crisis, there are resources available to help. Text “HOME” to the National Crisis Textline at 741741 or visit https://suicidepreventionlifeline.org/ for more resources.