pregnant Mom

Pregnant and Feeling Down?

January 17, 2024 Women

It’s not talked about much, but up to 1 in 5 women experience depression during pregnancy. People around you may say, “You must be so happy!” or “What an exciting time!” when the truth is you’re not exactly feeling it.

There are many things about pregnancy that may worry you. Topping the list may be your baby’s health, or your ability to be a good parent. Added worries about money, work, and relationships don’t help. And oh, yes, your body is changing too thanks to your hormones! Hormones can make you constipated, tired, and moody and can also affect your risk of depression. What’s a feeling blue mom-to-be to do?
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Share your feelings.

Find someone who understands how you’re feeling that you can talk through your worries with. While your partner can be a good sounding board for some worries, a mom who has been through it can really “hear you.” Keeping a private journal can help you unload feelings that you may not want to share with others.

Get professional help.

Depression during pregnancy is real and can impact you and your baby’s health, especially if it’s affecting your appetite, sleep, or self-care. Talk with your health care provider about how you are feeling.

Make a plan.

It can be overwhelming to think about all the things you need to do before baby arrives. Lists can be a big help. Make a list of all the things that need to get done and items you need for the baby before your due date. Then add them to a calendar so you know exactly when you’ll accomplish them.

Take a look at your diet.

Nutrition plays a huge role in mental health and moods.
  • First, are you eating regular meals and snacks? If not, you may be missing the nutrients that you need for good mental health. If your appetite has decreased, discuss this with your health care provider as this can be a sign of depression.
  • Take your prenatal vitamin daily. Though taking a vitamin definitely helps to meet your nutrient needs, especially for iron, many nutrients are only found in food, so what you eat is also important.

  • Watch your intake of empty calorie foods, like foods high in fat and sugar. Research shows there may be a link between depression and eating more “junk” food. 

    Some nutrients have been shown to specifically be important for mental health; make sure they’re a priority in your diet:
  • Vitamin D deficiency is common during pregnancy and has been linked to the risk of prenatal and postpartum depression. Exposing your skin to the sun produces vitamin D, but your body can only make limited Vitamin D if you have limited sun exposure, have dark skin, or eat a vegan diet.
  • Omega-3 Fats can also affect depression during and after pregnancy. Food sources include salmon, tuna, trout and sardines, flax and chia seeds, and walnuts.
  • Fiber plays an important role in gut health, which believe it or not, also affects mental health! Certain types of fiber—called prebiotics— “feed” the “friendly” bacteria in your gut. Try to eat 1-2 servings of these prebiotic-rich foods every day: bananas, whole oats, apples, onions, garlic, jicama, wheat bran, asparagus, barley, and flaxseeds.
  • Probiotic foods also help your gut stay healthy: yogurt and kefir, sauerkraut, tempeh, kimchi, miso, kombucha, buttermilk, Gouda, mozzarella, cheddar, and cottage cheese.

Are you drinking enough water?

Staying hydrated is also important for you and your baby. Not drinking enough water can make you tired, moody, and even confused. Make your goal to drink 8-12 cups of water each day.
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7299975/pdf/41398_2020_Article_886.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006531/pdf/nihms-1680425.pdf

https://www.frontiersin.org/articles/10.3389/fcimb.2022.932309/full

https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2011/07/vitamin-d-screening-and-supplementation-during-pregnancy

Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position