Postpartum Depression – What is it and What Should I Do About it?

Postpartum Depression – What is it and What Should I Do About it?

By: Brittany Sewall

Having a baby is an exciting moment! There are a lot of changes you go through as a woman; physically, mentally, and emotionally. It is a rollercoaster ride of emotions those first few days after welcoming your little one into this world. You experience highs and lows, and you may be flooded with joy, love, fear, and anxiety. This is all very common for most women to experience in those first few days after birth, lasting up to the first two weeks. This is referred to as the baby blues, which you might have heard of before. The baby blues affect 50-75% of women, and typically start within a couple of days after giving birth and can last up to two weeks. Baby blues symptoms can include:

  • Anxiety
  • Sadness
  • Mood swings
  • Feeling irritable or overwhelmed
  • Crying for no reason
  • Irregular appetite
  • Difficulty sleeping

If these symptoms do not resolve after two weeks, seem to be worsening or feel more intense, it could be postpartum depression (PPD).

PPD is a serious mental condition that affects your physical health and behavior. The symptoms of PPD usually develop within the first few weeks after childbirth but can happen up to one year after your baby is born. It is easy to mistake PPD for the baby blues at first because the symptoms are very similar. However, with PPD, the symptoms may start to affect your ability to care for your baby or interfere with tasks of daily living. Symptoms of PPD can include:

  • Feeling shameful
  • Feeling guilty or worthless
  • Persistent sadness, hopelessness, or crying
  • Anger or mood swings
  • Sleeping more or less than normal
  • Inability to care for yourself or your baby
  • Loss of appetite
  • Feeling hostile towards your baby
  • Difficulty bonding with your baby
  • Intense anxiety
  • Withdrawing from family and friends
  • Thoughts of harming yourself or your baby

Postpartum depression affects 1 in 7 women. If a woman has a history of PPD with previous pregnancies, she has a 30% higher chance of having it again. You also might be at a higher risk if you have bipolar disorder, your baby has health issues, you have twins or triplets, if the pregnancy was unwanted, if you’re having relationship problems, have a weak support system, or financial problems.

If you, or someone you know, might be experiencing PPD, please reach out. Talk to your partner, talk to your nurse, talk to your doctor or midwife. Please do not suffer in silence. Some women try to hide these feelings. They might feel like they are a bad mother, feel ashamed or guilty. Some women feel like they are the only ones feeling this way or that it’s not normal, which then can make them feel embarrassed. There are multiple options for mothers suffering with PPD that can help.

Therapy is a very common treatment option for PPD. Counseling can help you dive into your emotions, try to understand, and work through them. Support groups can also be a helpful avenue as it allows you the opportunity to talk with other women who are experiencing the same thing and can help you feel less alone. Dealing with PPD can make people feel very secluded, so knowing other people that are going through similar struggles can be very comforting. Another treatment some women explore is medications. Most commonly doctors will prescribe an antidepressant which can help manage your symptoms. There are also antidepressants that are safe to take while breastfeeding, so if you’re nursing you don’t have to stop in order to take these. You and your doctor can work together to find the right medication and right dosage. It does typically take several weeks for these medications to start working, so try not to stress if you don’t feel any different immediately after starting one.

Postpartum depression is no joke. It is a serious condition that can often be overlooked as “normal” for mothers to experience. Please speak up if you are experiencing any of these symptoms that describe PPD. Work with your health care team to find the right treatment plan for you so you can start healing mentally. Ignoring these symptoms can eventually affect your baby. To give the best care to your baby, you must take care of yourself too.

Mayo Foundation for Medical Education and Research. (2022, November 24). Postpartum depression. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617 

Postpartum depression: Causes, symptoms & treatment. Cleveland Clinic. (2024, July 17). https://my.clevelandclinic.org/health/diseases/9312-postpartum-depression#management-and-treatment 

Postpartum depression: Office on Women’s Health. OASH | Office on Women’s Health. (2023, October 17). https://womenshealth.gov/mental-health/mental-health-conditions/postpartum-depression

Healthy Brain Support for Kids

By: Cindy Guillory

A child’s brain develops rapidly during the first few years of life. As parents it is crucial that we consider the best ways to support healthy brain development for our children. The first years of life set important groundwork for the rest of their adult lives. Do you want to know how to best support your little ones brain development? Here are 10 tips:

  • 1. Make sure your child gets adequate sleep.
    • Sleep is the most crucial way for a child to be able to rest, retain and process the information that they learned that day. Studies have shown that lack of sleep in children is associated with poorer academic performance and academic function. Children need adequate quality and quantity of sleep to develop their thinking skills and ability to retain and recall information they learned. Lack of sleep has been shown to negatively affect a child’s school performance and test scores. Aim for your child to get an appropriate number of hours each day of quality sleep. Their brain needs it!
  • 2. Nourish their body with foods that benefit brain health.
    • Eggs are a rich source of vitamins and nutrients that are highly linked as supportive to brain health. Eggs contain choline, an essential nutrient which aids in brain cell formation and development.
    • ·  Foods rich in omega 3s are also crucial for brain development. You can find an abundant source of omega 3s in a variety of fish, chia seeds, hemp seeds, flaxseeds, nuts, edamame, and kidney beans.
  • 3. Don’t skip breakfast!
    • Individuals that skip breakfast are more likely to perform worse academically. The brain performs best when it is fueled by food, and when a child skips breakfast it can result in poorer cognitive function, lower rates of memory retention and can lead to fatigue. When a child’s blood sugar level is stable, they can better focus and have the energy necessary to do well in school.
    • When serving breakfast to your child, aim for high protein foods such as eggs, sausage and meats. Smoothies are also a great way to add protein to their day! Oatmeal with fruit is also a slow burning carb that allows them to feel fuller longer. Avoid breakfasts high in sugar such as cereals and pancakes, as those do not sustain them as well as a high protein filled breakfast.
  • 4. Supplement if necessary.
    • Supplements that have been best associated with increasing brain health are omega-3 fatty acids, B vitamins, Vitamin D and Magnesium. Diet is superior to supplementation, however if you are lacking in areas such as fish consumption, supplementation is a good idea.
  • 5. Engage in brain boosting activities.
    • Play is essential for proper growth and development. Encourage your children to play with activities that challenge their brain such as blocks, puzzles, mazes, word searches, etc. Activities that require some thought are great ways to boost brain health!
  • 6. Encourage physical activity
    • Daily physical exercise brings higher levels of oxygen directly to the brain which aids in overall brain health. Studies have shown that those that regularly participate in physical activity have lower rates of Alzheimer’s and dementia, and improved memory and thinking skills.
  • 7. Limit screen time
    • Excessive screen time daily has been associated with a variety of negative outcomes. Children under the age of 2 should not regularly participate in screen related activities. Studies have shown higher incidences of mental health disorders such as ADHD and processing delays in children that are regularly exposed to excessive hours of screen time at a young age. 
  • 8. Encourage reading
    • Reading enhances speech and brain development. The more you read to your child, the more exposure they get from vocabulary expansion to comprehension benefits. Reading is essential for brain development as it promotes cognitive health and better brain function.
  • 9. Talk to them constantly!
    • Talk to your children as much as you can. Narrate your day to your babies and toddlers! The more language they are exposed to, the better start they will have building a foundation of speech. This exposure to language helps build neurons in the brain and supports their cognitive function and overall development.
  • 10. Get your kids outside in nature!
    • Studies have shown a multitude of health benefits for those individuals that participate in outdoor recreational activities. Spending time in nature improves mood, cortisol levels, mental health disorders and reduces symptoms of anxiety and depression. Spending time outside is a great way to keep your brain healthy and clear and support your overall health.

For more information, check out these websites:

Mental Illness in Motherhood

Picture this: you’ve just gotten home from a two day hospital stay. You’re sore, exhausted, and anxious. You’ve just gotten your older kids to bed but you don’t feel any relief. You’re terrified to go to sleep because you know that means you’ll have to wake up the next day and take care of the kids. You just want to curl up in your husband’s arms and sob. You peek over at him and are filled with anger. Not at him–but at who he is holding. Your brand new baby. You need your husband right now but this baby is taking all of his attention. This baby who is going to keep you up night after night and suck up all of your time. And dang it, you feel angry. That’s when the shame hits too.

This was me the day I got home from the hospital with my third son. I had cried more times than I could count, had at least five different panic attacks, and was angry at my innocent little newborn for stealing my husband. Not to mention–I felt like a failure for not being able to breastfeed AGAIN. Of course, bottle feeding doesn’t mean you’re a failure by any means, but 48 hour postpartum Alisha was certainly not thinking very logically and I was most definitely the worst of the worst. I mean, I was so sure I’d be able to do it this time and I really wanted to!

So here I was–the worst mom with nipples as useless as her husband’s all alone with no love because it was all very obviously being sucked up by an evil (albeit super adorable) 2-day-old. Pretty sad, right? This is the part people don’t talk about. The shame. The anger. The anxiety. Of course, postpartum isn’t the same for everyone.
Now; before we dive deeper, you need to know that I–Alisha– am not a medical professional. If you have serious concerns, please consult a professional. This blog post was just written to provide awareness to certain postpartum mental illnesses and to share my experiences. Understand? Good. Let’s get to it!

March of Dimes reported in 2025 that up to 80% of women experience the “baby blues”. According to them, the baby blues start shortly after birth and typically lasts 2-3 weeks. It consists of feeling sad and can be caused by things such as hormone changes and lack of sleep (lack of sleep ALONE turns me into a monster). March of Dimes warn of signs that point to Postpartum Depression (PPD) including “feeling overpowering guilt, sadness, or panic […] scary thoughts about yourself or your baby […] [and] [doesn’t] get better after 2 weeks”.

The CDC did a study of Postpartum Depressive Symptoms (PDS) in 31 different locations and found that its prevalence was 13.2%. These are not the only mental struggles that can affect women after giving birth. There are also Postpartum Anxiety and Panic Disorders, Postpartum Obsessive-Compulsive Disorder, Postpartum Post-Traumatic Stress Disorder, and Postpartum Psychosis.
Please do not hesitate to reach out to a medical professional if you or a loved one is experiencing symptoms of any of these illnesses. Immediate action can help save lives. You are not alone in this. You are not bad. You just need support. Please accept it.

Resources:
https://www.marchofdimes.org/find-support/topics/postpartum/baby-blues-after-pregnancy

http://dx.doi.org/10.15585/mmwr.mm6919a2

Is it perimenopause?

Spring is here! The sun is shining, the birds are singing, the bees are humming—and you’re feeling and moving like Suzy the sloth. You ask yourself, Where is my energy? There are a lot of reasons for feeling tired—anything from wacky sleep schedules to lack of motivation. Let me suggest another possibility for your decreased energy. Could it be perimenopause? Wait, what is that?

What is Perimenopause? Menopause?

Perimenopause is the transitional period before menopause. It can last from four to ten years. Some women begin noticing symptoms in their thirties but most women will start the process in their forties. Menopause occurs when a woman does not have a menstrual cycle for twelve consecutive months. Average age for menopause is fifty-one but can occur anytime between ages forty to fifty-eight. Due to medical procedures, some women may undergo menopause early; this is called induced menopause.

Symptoms
During perimenopause, ovaries are beginning to slow down, and less estrogen is produced. Eventually, the ovaries will no longer release eggs, so pregnancy will not be able to occur. This transition causes hormone fluctuations resulting in some of the following common symptoms: hot flashes, night sweats, breast tenderness, migraine headaches, difficulty concentrating, sleep challenges, mood swings, anxiety, menstrual cycle changes, weight gain, loss of libido, etc. Some uncommon symptoms include increased body odor, hair loss, vision changes, cold flashes, increased allergies, increased facial hair. Symptoms may continue until the menopause stage for some women. Due to low estrogen levels during breastfeeding, mothers may feel symptoms that are menopausal-like. Yet, it is possible for a breastfeeding mother to experience perimenopause.

What can you do?
Educate yourself prior to seeking assistance from a medical professional. It is important to be an active participant in your healthcare, and not a spectator. Create a partnership with your chosen medical professional to explore possible treatment plans to address your symptoms.

Prioritize sleep. Create a healthy sleep environment by minimizing or stopping the use of electronics two hours before bedtime.

Know common and not so common symptoms of perimenopause. Not all women experience the same symptoms.

Know your family reproductive history. When did your mother and grandmother experience perimenopause or menopause? You may or may not follow the same pattern.
Improve your nutrition and increase physical activity. It is important to provide your body with essential nutrients during this time of change to reduce chronic disease risk. Moving a little bit everyday helps with potential weight gain and improves your mood.

Seek support from loved ones, a support group or even professional counseling if necessary. You are not alone and it is definitely okay to create the space to process your feelings.

Perimenopause and menopause are natural processes that occur for women and should not be feared. Empower yourselves with information and support so you can become a positive example to other women.

Resources:
https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666

https://www.womenshealth.gov/menopause 

Meditation

Meditation

By Alana Hutchins

A familiar word with an unfamiliar feeling. Over 14% of the U.S. population, and over 5% of children, have tried meditating at one point or another, but not everyone keeps up the practice. There are many different types of meditation, but let’s assume that as a busy mother you don’t feel like you have time for any of them.  In a stress- and anxiety-saturated world, it is no wonder people are looking for ways to detox their brains and regain their mental health. Meditation is not new; it is an ancient practice making a modern come back. Meditation can increase relaxation, develop mindfulness, and enhance overall well-being. 

Meditation involves the practice of calming the mind and enhancing your senses for improved awareness of an object of focus, usually one’s breathing process. By implementing a series of breathing exercises, the mind and body experience relief from stress and anxiety.

Here are the Facts:

  • Meditation can reduce insomnia by 50% if you are struggling to get a good night’s rest.
  •  Practicing meditation for only four days can increase your attention span.
  • Meditation for 6-9 months can reduce anxiety levels.
  • People who meditate are less likely to suffer from heart disease
  • Mindfulness meditation relieves back pain by 30%
  • It lowers blood pressure for 80% of people who practice, 
  • 60% of people who practice meditation find that it improves their energy
  •  50% of meditators say it aids in their memory and focus. 
  • Meditation reduces depression relapses by 12%
  • Mindfulness improves focus and productivity (by up to 120%!), as well as critical thinking and creativity.

If you are just starting out, I recommend you meditate for anywhere from 5-10 minutes a day. You can start with even less. Maybe try it for 1 minute in the morning when you can sit still and relax for that long, then move it to two minutes. This practice should be pleasant and enjoyable, not uncomfortable. Frequency is more important than duration. Maybe 30 minutes total could be an end goal—broken up into two or three sessions during the day. This will take time to develop for most because of our busy lives. 

Be clear about the time you will carve out and where you will sit, relatively undisturbed, because it will take discipline and perseverance to make a habit stick. Honor the routine of “same time, same place” to help build your meditation practice. Sit anyway you like, but sitting forward towards the front of your chair will help with the correct posture; back straight, neck relaxed, chin slightly tucked in with your hands loosely on your lap or knees.  Be clear about why you want to start meditation and it will help you stick with it. Do you want to feel happier, calmer, more focused, less stressed etc.? There are many online helps for people just starting out with meditation so take a deep breath, get out there—or rather in there—and give it a try! What do you have to lose?

Photo by Sumit Bisht on Unsplash

There are Beans in my Fudge

There are Beans in my Fudge

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Hi, I’m Regan Barnes from Momivate, and this is your two-minute Mom Tip empowering you to elevate your mothering experience.

There are beans in my fudge.

Black beans.

In my fudge.

Ya can’t taste ’em. The fudge is still quite fudge-y — *plenty* of sugar… The kids love it. I was even honest with them about the beans, and they didn’t seem worried at all.

I’ve been eating plenty of bean-y fudge, and I can report that there are no gaseous side effects so far! 

I’d also like to report an analogy that Beanie Fudge has brought to my mind.

21st century life is sweet!! Sometimes sickeningly sweet (like fudge). We have so many modern conveniences, time-saving devices, luxuries that are so commonplace we don’t even realize they’re luxuries anymore… and entertainment options out the wazoo.

When we hear about life even just one century ago, we moan and groan just thinking about all the work those poor people had to do. Work, after all, is a four-letter word!

Work is like the beans in my fudge… Hey, bean is a four-letter word, too!

The fiber, vitamins, minerals, and protein of beans offer life-sustaining substances amidst the sweetness that corrodes our teeth and disables our immune systems.

Admittedly, there is still approximately four times as much sugar as there are beans in this recipe. Maybe that mirrors our modern-day ratio of play-to-work? Back in our grandparents’ day, it was mostly beans and maybe a spoonful of sugar to help the medicine go down…

Sometimes, I worry about our current culture of work avoidance, and feel that my duty as a mom is to introduce some beans in friendly ways, maybe disguised a bit in cocoa…

I don’t feel a need to eliminate the “sugar” altogether, but I conscientiously include *some* beans amidst the fudge so that if circumstances change and a reverse ratio of beans to sugar were required, it wouldn’t be a total shock to our systems!

I want to raise my children with both beans and sweetness. Hopefully, just like we’ve happily discovered about Beanie Fudge, this metaphorical equivalent will also be flatulence-free!

Moms, try making Beanie Fudge both in real life and metaphorically, then share if this practice elevates your mothering!

BEANIE FUDGE RECIPE

  • 1 Can of Black Beans — about 1 and 1/4 cups — drained and rinsed
  • 3/4 Cup cocoa — rounded
  • 3/4 Cup butter and/or coconut oil, warm enough to be mostly liquid
  • 4 Cups powdered sugar — scant

NOW CHOOSE A FLAVOR:

  • 2 Tbsps Vanilla 
  • OR 6-8 drops peppermint essential oil 
  • OR 3 Tbsp. peanut butter

PROCEDURE:

  1. Blend in a food processor or blender until smooth & creamy!
  2. Pour onto waxed paper and refrigerate at least 20 minutes before serving.
  3. Keep leftovers in the fridge — if there are any! (Use at room temperature as frosting!)

Photo by Jewel Johnson on Unsplash