Treating postpartum depression naturally

Postpartum depression (PPD) affects many new mothers, bringing feelings of sadness, anxiety, and fatigue that can be overwhelming. While it’s essential to seek professional help, there are several natural approaches that can complement traditional treatments and promote overall well-being. Here’s a guide to some effective natural methods for managing postpartum depression.

Click here to schedule a Consult with Dr. Whelan if you’ve been struggling postpartum.

Also, see my article on Postpartum depression to learn more about risk factors, symptoms, and diagnosis.

Foundational steps in treating postpartum depression naturally

Good Nutrition

Emphasize nutrient-dense foods that balance hormones like cortisol and insulin.  This means plenty of healthy fats (like avocado, organic meats, salmon, sardines, grass-fed butter, nuts/seeds), enough protein (again, good sources of meats, lentils, beans, nuts, cottage cheese, Greek yogurt), and fruits and veggies. A solid nutrition plan will improve neurotransmitters and mental health.

As much as possible, limit inflammatory foods that can worsen depression and other postpartum symptoms. Foods to limit include sugar, fried foods, nitrates, artificial sweeteners, caffeine, and alcohol.

Consider using a book resource like this: Healing Your Body Naturally After Childbirth by Dr Jolene Brighten

Or, if possible, hiring a post-partum doula.

Recognizing the unique needs of the fourth trimester

Some cultures still recognize the importance of the fourth trimester – the first 3 months post-partum. This is a critical time for rest, proper hydration and nutrition, and emotional care. Allowing yourself to stay in bed as much as possible is so beneficial to healing. If you are already past the fourth trimester, don’t worry! The best time to begin is now.

Replenish minerals

Pregnancy depletes the body of many minerals – resulting in fatigue, hair loss, tooth decay, and more. Emphasizing mineral-rich foods like bone broth, grass-fed/organic dairy products, and shellfish (if tolerated) is extremely important. Another way to replenish minerals is through mineral-rich hydration. Adding real sea salt (like Himalayan or Celtic) or a trace mineral dropper (like found here) to your drinking water is important for supporting the adrenal glands.

Also, “adrenal cocktails” or natural electrolyte mixes can be very beneficial. Jigsaw, Trace Minerals Research are two great options found on Fullscript.  Or you can make your own!

Basic Wellness Plan Supplements:

Pregnancy takes a lot from your body, and, if you are breastfeeding, even more! Replenishing your body with quality supplements can be very helpful in restoring better mental health, sleep, energy, and metabolism.

• Prenatal/”post-natal”/Multivitamin: make sure it includes plenty of zinc (which decreases inflammation), selenium, and B vitamins (which are neurotransmitter precursors)
• Omega 3: decreases neuroinflammation; required for hormone synthesis
  • DHA levels can be decreased by 50% in some women after pregnancy and not replenished by 4 months postpartum
• Probiotic:
  • 90% of serotonin is made in the digestive tract
  • Constipation and digestive changes are common postpartum because of changes in bowel size during pregnancy and fluid loss
  • supports serotonin production in the GI tract
• Vit D: 2000IU/day is a safe starting dose but you may need much more. Vitamin D is critical for treating depression. I recommend you get your levels tested and dosing appropriately.
• Magnesium glycinate: increases GABA, a calming neurotransmitter, regulates melatonin and serotonin, is required by adrenal glands, and regulates blood sugar and cortisol.

Check out Dr. Whelan’s Postpartum Protocol on Fullscript to access professional-grade, high-quality options for this basic treatment plan.

Labs to consider when treating postpartum depression naturally

A Complete Blood Count with an iron panel (including iron stores, aka ferritin) is essential. Anemia can cause mood issues like anxiety, OCD, ADHD, and depression. Ideally, ferritin levels are at the 50-80 level.

Vitamin D: is critical for supporting mental health and energy levels. Low levels are associated with depression.  Optimal levels are 50-100.

Vitamin B12 is important for nervous system function.

Some women should be tested for postpartum thyroid issues. High-risk women include those with type one diabetes, a history of previous postpartum depression, or a history of postpartum thyroiditis. Symptoms of low thyroid function include cold hands and feet, depression, muscle aches, constipation, fatigue, and inability to lose weight. Symptoms of hyperthyroidism include anxiety, irritability, fatigue, weakness, and poor sleep.  As you can tell, these overlap with most postpartum symptoms, so it’s always worthwhile asking your doctor to test your levels. Working with a naturopathic doctor who specializes in women’s hormones is important to getting the best treatment.

Natural Procreative Technology Approach

The NaPro™ protocol for treating postpartum depression involves bio-identical progesterone. This is the same exact hormone made by the body during pregnancy and after ovulation. It is very different from the artificial progestins found in birth control.

Because postpartum is a natural state of low progesterone, it doesn’t require testing your hormone levels to find out if you are low. Even once a woman begins ovulating again, it takes at least 3 full cycles before hormone balance is re-established. However, even after re-establishing regular cycles, it’s possible to still have low progesterone levels.  Some women react more severely to the drastic drop of hormones post-partum. For these women, supplementing with bio-identical progesterone can make a rapid difference in postpartum depression symptoms.

I often use progesterone as part of my treatment approach when naturally treating postpartum depression in my patients. Click here to find a provider offering NaPro near you.

Herbal options for treating postpartum depression naturally:

There are many botanical medicines that are wonderful postpartum. My top picks are:

• Ashwaganda: This nourishing adrenal adaptogen helps fatigue, adrenal health, and thyroid function. It is an anti-depressant and anti-anxiety herb. It decreases cortisol. It also calms and strengthens the nervous system. It is safe during breastfeeding and actually can improve milk supply.
• St John’s wort: best studied for use in depression; safe while breastfeeding
• Melissa: (lemon balm): Known as the “gladdening herb,” it helps nervousness with insomnia; depression, hysteria, melancholy
• Lavender: restores appetite; raises spirits; steadies, gives inner strength, courage, calms, balances; improves sleep quality (compared to lorazepam; nonsedative though)
• Motherwort (Leonorus): palpitations; cardiac tonic; strengthens spirit; nervine
• Maca: nutritive; pro-fertility; mood supporting adaptogen; used for anxiety, depression, fatigue, sexual dysfunction
• Rhodiola rosea: not well studied for safety in lactation; adaptogen: stimulates thyroid; supports adrenals; affects serotonin, dopamine, norepinephrine
• Scutellaria lateriflora: (skullcap): depression with nervousness, insomnia, emotional lability. Source of calcium. Prolonged use establishes emotional calm. Very safe for breastfeeding, in children, pregnancy
• All of these can be found as tinctures on Fullscript. Some are found in capsule form, either solely or in combination with each other. Buying loose-leaf herbs (from a place like Mountain Rose) to make tea is also a great option.

Conclusion:

You have other options than taking an anti-depressant (although that is an option too) to treat postpartum depression. There are many ways to naturally treat postpartum depression using a combination of nutrition, minerals, herbs, and emotional/spiritual/psychological support. Other options not discussed in this article include working with a homeopathist or acupuncturist. Finding the right provider (or treatment team) for you can result in more efficient results.

About Dr. Whelan

Dr. Whelan is a highly regarded licensed naturopathic doctor (N.D.) and Creighton Model FertilityCare™ Medical Consultant, based in Vermont. She is renowned for her expertise in treating women’s reproductive hormone disorders. Her practice specializes in lifestyle medicine, nutritional counseling, botanical medicine, and bioidentical hormone replacement therapy.

Dr. Whelan’s main focus addresses hormone imbalances related to conditions such as PCOS, Hashimoto’s, heavy menstrual bleeding, PMS, perimenopause symptoms – (including insomnia, brain fog, fatigue, anxiety, depression, digestive issues), insulin resistance, adrenal dysfunction, fertility issues, irregular menstrual cycles, endometriosis.

She earned her Doctor of Naturopathic Medicine (ND) degree from the National University of Natural Medicine. She completed additional training as a Creighton Model FertilityCare™ Practitioner and NaPro Medical Consultant from the St Paul VI Institute in Omaha, NE.