Postpartum Depression Survival Guide

Eat Well 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 On exercise: 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.