Hi! I am Dr. Ally, a Naturopathic doctor for moms with a mostly virtual practice, and a busy mom of three boys. @drrorygibbons and I recently welcomed our third baby boy in March so I am deep in the postpartum period as we speak!
Too often in my practice, I see moms who are struggling with low energy, low mood, anxiety, excess hair loss, and other concerns. Often, they are dismissed because they are a new mom, and continue struggling. Becoming a mom, is not a diagnosis. You deserve better. It IS possible to have energy, a regulated mood, and healthy hormones as a mom. There are healthcare providers like myself out there to support you, so please don’t give up!
Here are a few tips on supporting your energy and mood postpartum, both from my extensive work with mamas and my own personal experience.
1. Practice receiving Help.
Asking for help is one thing, but actually being able to receive that help is another. Reach out to your community. Family, friends, colleagues, other mamas. Postpartum is a really key time to accept help from those around you so you can properly rest and recover. Speaking of rest...
2. Plan for more rest than you think!
A few ways I planned ahead this time to get lots of rest were doing a bunch of freezer meal prep before hand, setting up a meal train, utilizing grocery deliveries, and planning for extra childcare for my older boys. Also, having a clear game plan with your partner is key, he was instrumental in my recovery this time, taking on the majority of the household responsibilities in those early weeks.
3. Aim for 4 meals / day - especially in those early weeks
Recovery takes a lot of nourishment, and planning for 4 meals per day can help to get the nutrients that your body needs. I suggest most postpartum mamas aim for 25-30g of protein with each meal to further enhance recovery, and energy levels postpartum. 2-3L of water per day (plus electrolytes) can be helpful as well*.
4. Stay on good quality supplements postpartum.
A pre or postnatal vitamin is key to remain on postpartum, and I recommend staying on one for 2-3 months postpartum or for the duration of breastfeeding. Other supplements to consider may be vitamin D, iron, omega 3’s, probiotics, herbs for stress, energy and mood support, and anything else pertinent to you. Check with a Naturopathic doctor who focuses in postpartum health for a customized, safe and effective supplement plan.
5. Lab work postpartum is so important, and something I do regularly with my postpartum patients.
A few key markers I run are an iron, thyroid and blood sugar investigation, vitamin D, vitamin B12, and anything else that may be pertinent from pregnancy or your individual health status. It is never too late for blood work postpartum, so if you’re struggling with low energy, low mood, excess hair loss, difficulty managing your weight, or any other bothersome symptoms, reach out so we can get to the bottom of it!
* These are not meant to be health recommendations for you, and are meant to be
general educational advice. Always check with a postpartum care provider before
making changes to your health plan.
