Postpartum Depression Survival Guide
To facilitate postpartum recovery:
Continue prenatal vitamin
Prioritize Protein (meat, fish, beans, peas, nuts)
Eat a variety of Fruits
Eat a variety of Vegetables
Consume Fats like avocados, nuts, olive oil and seeds
Drink enough Water
Ask your healthcare provider if you should supplement:
• Vit D3 • Iron • Vit B12 • Folic acid • DHA
Try to obtain these in a natural form in your diet.
Recovery Shopping List:
Supplements, Prenatal Vitamin, Protein, Fruits, Vegetables, Healthy Fat
First, ask your clinician if you are cleared to engage in exercise
Try to walk at least 20-30 minutes most days of the week preferably outside in a natural setting
Try exercise apps like “Tone it Up: Workout & Fitness” or “Sweat: Fitness App for Women”
Search for classes that you can try on the “Mindbody” App that are both virtual and in person
Tour your local fitness club or the YMCA. Ask about their class variety.
Sleep & Rest Tips
Make a sleep schedule and ask significant other or family member to help.
Make bedroom cool, quiet, and dark
Consider blackout curtains
Limit caffeine intake
Disconnect from all devices
Sleep when baby sleeps
Do not do household activities if you have childcare
If thoughts about what you could be doing instead STOP you from falling asleep, keep a notepad and pencil next to you and jot them down to be completed after rest.
Religion & Spirituality
What do you believe?
How do you practice your beliefs?
Create or find your own mantras, example - The scary moments are temporary.
Disclaimer: The primary purpose of this podcast is for private, non-commercial use. It does not constitute medical or professional advice.