Complementary Care Toolkit
Postpartum Depression
est. read time: 8 min
An analysis of studies found that 90 to 120+ minutes of moderate intensity walking (about 2.5 miles per hour) each week can help improve symptoms of postpartum depression.
Walking
and omega-3 fatty acids, may help improve symptoms
of postpartum depression when used alongside conventional treatments like talk therapy and medication.
Dietary supplements are not without risks, though, and can lead to severe complications like liver failure when used incorrectly. It's important to consult a healthcare professional before beginning any supplements, especially for people who are breastfeeding or chestfeeding.
Vitamins and supplements
Diet can have many effects on the body and may play
a role in the risk for postpartum depression.
A heart-healthy diet rich in fruits, vegetables, whole grains, and legumes may help relieve symptoms of postpartum depression. When possible, opt for fish or other lean proteins over red meat.
Diet
The goal of mindfulness meditation is to focus your mind and body on the present to promote a sense of calm and overall well-being. Studies have found that such practices can alleviate symptoms of depression after pregnancy.
Practicing mindful meditation for 30 minutes a day, at least three times per week, may help relieve symptoms
of postpartum depression.
Mindfulness meditation
Art therapy provides an outlet for expression and an opportunity for creativity that relieves stress. Research links it to improved symptoms of depression and anxiety in people who have recently given birth.
Creative art therapy may involve drawing, painting, dancing, sculpting, listening to or performing music, writing poetry, or other artistic outlets that allow a person to express their creativity.
Art therapy
Yoga is a type of exercise that emphasizes movement, balance, breathing, and mindfulness. Studies on the effects of exercise on postpartum depression found that low to moderate intensity yoga was the most effective
for improving symptoms of depression.
You can practice yoga on your own or in a group.
Aim for 40- to 60-minute sessions four to five times
per week. Regular yoga may also help relieve symptoms of postpartum anxiety.
Yoga
as well, which research has also linked to postpartum depression.
Moderate physical activity can improve sleep quality
Certain vitamins and supplements, such as vitamin D
