Best Natural Remedies For Anxiety While Breastfeeding

Anxiety during the postpartum period is a common concern for new mothers. This is due in part to hormonal changes, as well as the significant physical and emotional transitions that occur after giving birth. 

What Is Postpartum Anxiety

It is important to note that postpartum anxiety and postpartum depression are now being viewed by the medical community more as perinatal conditions. This means that the anxiety and depression can actually begin in many patients before the baby is born. In fact, according to a major study done in JAMA by Wisner, et al, nearly two-thirds of what has been labeled postpartum depression actually begins prior to the birth. 

Postpartum anxiety is a type of anxiety that affects new mothers during the period following childbirth. It is different from the more commonly known “baby blues,” which are characterized by mild mood swings and typically resolves within a few weeks. 

Having baby blues is a very normal occurrence in most pregnancies. Baby Blues will usually resolve in 14 days after giving birth.

Symptoms Of Postpartum Anxiety

Symptoms of postpartum anxiety may include excessive worry, irritability, difficulty concentrating, and insomnia. In more severe cases, women might also experience panic attacks, which are sudden episodes of intense fear accompanied by physical symptoms like rapid heartbeat, shortness of breath, and dizziness. Unlike baby blues, postpartum anxiety can interfere with a mother’s ability to bond with her baby and perform daily tasks like breastfeeding, taking care of the baby, and attending to personal hygiene.

How Long Does Postpartum Anxiety Last?

Postpartum anxiety can persist for months or even years if it is not treated. This can cause significant distress and affect the well being of the entire family unit. Therefore, it is important to seek help if you think you have anxiety during the perinatal period. 

How Does Breastfeeding Affect Anxiety

Breastfeeding can be both a rewarding and challenging experience for new mothers. But, make no mistake, breastfeeding is hard work. 

Breastfeeding Is Not Easy

Breastfeeding can add an additional element of stress after having a baby. It is not uncommon for breastfeeding moms to feel anxious. 

Anxiety may arise due to concerns about adequate milk supply, latch issues, or the overall wellbeing of the baby. Patients can also have postpartum anxiety even if they aren’t breastfeeding also. 

Why Moms May Want Natural Remedies

Some mothers turn to natural remedies to manage anxiety while breastfeeding, which can provide an alternative to prescription medications. Remember that just because something is natural or labeled as herbal medicines, it does not mean that they are safe. It is important to always discuss the use of any herbal remedy with your doctor.

Natural Remedies For Anxiety While Breastfeeding

There are several natural remedies for anxiety while breastfeeding. Many new parents want natural remedies when they are breastfeeding because they worry about taking medications that could transfer to the baby in their breast milk. 

While there are many medications that are safe to take during breastfeeding, some patients prefer natural remedies first. It is important to remember that when it comes to herbal remedies or essential oils, these are not regulated and they are not well studied. 

Meditation

Meditation is a popular when it comes to complementary medicines. There is good information to show that it has a calming effect, and it is a great way for both pregnant women and postpartum women to relax. 

Impact Of Meditation On Breastfeeding

Meditation can indeed have a positive impact on the physiological processes associated with stress reduction, including the potential to influence the release of oxytocin, which is crucial for breastfeeding. Oxytocin, often referred to as the “love hormone,” plays a significant role in childbirth and lactation, promoting the let-down reflex necessary for milk ejection during breastfeeding. 

While direct research on meditation’s effect on oxytocin levels specifically in the context of breastfeeding is limited, several mechanisms suggest how meditation could indirectly support oxytocin release.

Stress Reduction

Meditation is well-documented for its ability to reduce stress. Since stress can inhibit oxytocin release, reducing stress through meditation might create a more favorable environment for the natural production of oxytocin. Stress reduction is associated with decreased cortisol levels, and since cortisol can inhibit oxytocin, lowering stress could indirectly support oxytocin release.

Emotional Bonding

Meditation practices that focus on feelings of love, compassion, and bonding (such as loving-kindness meditation) may enhance emotional connections between the mother and her baby. This emotional bonding is closely linked to oxytocin release, which is essential for breastfeeding.

Relaxation Response

Meditation induces a relaxation response, which is the opposite of the stress response. This state of deep relaxation may facilitate the body’s ability to release oxytocin, thereby supporting breastfeeding by enhancing the let-down reflex.

Direct Breastfeeding May Be Better Than Pumping In Some Moms

In some women, the act of direct breastfeeding, rather than pumping can have beneficial effects on anxiety and mood. This is dependent on the mother and how she experiences breastfeeding as well as the baby’s ability to latch. 

If the baby latching is a point of chronic stress to the mother, then it may be better to alternate with pumping. Even if a new baby does not latch right away, it is always possible to have them latch and direct feed as they get a little older. Many women report difficulty latching their newborn that may become easier as the baby grows.

Exercise And Physical Activity

Regular physical activity can help to reduce stress hormones like cortisol. Physical activity can also increase endorphins, which are the body’s natural mood lifters. This hormonal balance can be very helpful for managing anxiety without the use of prescription medications. 

Yoga has also been very helpful as well. It can provide a sense of calm as well as physical activity.

Improved Sleep

Exercise can improve the quality of sleep by helping to regulate the sleep-wake cycle, which is often disrupted in new mothers. Better sleep can reduce anxiety levels.

Increased Energy Levels

Regular activity can boost energy levels, helping mothers cope better with the physical demands of caring for a newborn.

Enhanced Well-Being

Exercise can improve self-esteem and reduce symptoms of depression and anxiety by providing a sense of accomplishment and control. For women who are aiming for weight loss, regular exercise is a good idea to help with this goal.

Support Groups

Support groups provide a platform for sharing experiences and challenges, making mothers feel less isolated and more understood. Being part of a group that listens and provides emotional support can significantly reduce anxiety by offering reassurance and understanding. Some additional benefits are included below:

Access To Resources

Support groups often provide access to resources and information about coping strategies, professional help, and practical advice on managing anxiety and breastfeeding challenges.

Building Relationships

Support groups can help build new friendships and social networks. This can be extremely helpful for emotional support. Anxiety naturally can increase if you feel alone and support groups help to reduce feelings of isolation. You are not alone!

Postpartum Support International (PSI)

PSI is the biggest source of support groups in the country if you are looking for one. LINK

Sleep And Nutrition

Quality sleep is crucial for mental health. Lack of sleep can exacerbate anxiety, while restorative sleep supports emotional regulation and stress management. 

Establish A Sleep Routine

Establishing a regular sleep routine, even if interrupted, can help. You may not be able to get all your sleep at night like you used to, but having family members help you create some time during the day where you can get some rest is also very helpful.

Balanced Diet

Nutrition plays a significant role in managing anxiety. A diet rich in fruits, vegetables, whole grains, lean protein, and omega-3 fatty acids can support brain health and reduce anxiety symptoms. Avoiding or limiting caffeine and sugar can also help prevent spikes in anxiety.

The B Vitamins are also important in reducing anxiety. The B vitamins play an important role in nerve function and the production of neurotransmitters. These neurotransmitters are responsible for regulating mood and they include serotonin and GABA. Deficiencies in B vitamins, particularly B12, B6, and folate (B9), may contribute to anxiety symptoms in some patients.

 Iron deficiency, particularly common in women, can lead to fatigue, irritability, and difficulty concentrating, which can worsen anxiety symptoms.

Therefore, it’s very important to have a well balanced diet. It is also a good idea to continue taking a prenatal vitamin while you are breastfeeding to ensure adequate nutrition. If you are interested in supplementing with additional amounts of any vitamin, be sure to talk to your doctor first. 

Hydration

Proper hydration is essential for overall health and can impact mood and anxiety levels. Breastfeeding mothers should stay well-hydrated for maintaining their physical and emotional well-being.

Nutritional Supplements

Some supplements, such as omega-3 fatty acids, magnesium, and certain vitamins, may help reduce anxiety. However, it’s important to consult with a healthcare provider before starting any supplements, especially during breastfeeding.

Therapy

Seeing a mental health professional can greatly help you during this time. 

Dyadic Therapy

Dyadic therapies can be beneficial for both mother and infant. It helps to improve attachment, bonding, and communication for both parties.

CBT (Cognitive Behavioural Therapy)

Complementary therapies such as cognitive-behavioral therapy (CBT), can be a great option for managing anxiety in breastfeeding mothers. CBT focuses on changing negative thoughts and behaviors that contribute to anxiety.

Herbal Remedies & Nutritional Supplements

It’s essential to consult a healthcare provider before trying any herbal remedies, as some may have possible side effects or interact with certain medical conditions. It is also important to note that the scientific evidence to support these for anxiety is very limited.

Chamomile Tea

This soothing tea may have calming effects for some. It is considered safe for breastfeeding mothers. It may help alleviate anxiety and promote relaxation, but the scientific evidence is limited.

Valerian Root

Valerian root is the underground part (including the roots and rhizomes) of the valerian plant (Valeriana officinalis). The exact mechanism of how valerian root works is not fully understood by the scientific community. However, with the small studies that have been done, it’s believed to interact with certain brain chemicals like GABA. This interaction can help valerian root to promote relaxation.

Research on valerian for sleep is mixed. Some studies show improvement, while others don’t. The evidence for other uses such as to lesssen anxiety is less clear and requires further investigation through larger clinical trials. If you are interested in using any herbs or supplements for anxiety relief it is very important to talk to your health care provider. 

Magnesium

There’s growing interest in the potential of magnesium to help with anxiety. While the research isn’t conclusive yet, some studies suggest it may be beneficial. Here’s a look at what scholarly sources tell us:

Studies suggest magnesium may help regulate cortisol, a stress hormone that can worsen anxiety in chronic situations. Additionally, magnesium deficiency is linked to muscle tension, a common anxiety symptom. Adequate levels may promote relaxation.

A 2017 review in “Nutrients” found that magnesium supplementation showed promise in reducing anxiety symptoms in some studies, but more high-quality trials are needed for definitive conclusions.

Experts suggest that certain forms, like magnesium L-threonate and glycinate, might be more effective for anxiety than others.

Adaptogenic Herbs Like Ashwaganda

Adaptogenic herbs, such as Withania somnifera (also known as Ashwagandha), could help the body cope with stress and reduce anxiety. A recent study suggested that Ashwagandha may be beneficial for new mothers experiencing postpartum anxiety. However, more research is needed to determine its safety and efficacy.

Limited Scientific Evidence For These

While there are numerous natural remedies claiming to help manage anxiety during breastfeeding, it is essential to note that there is limited scientific evidence to support their efficacy and safety. Many of these remedies have not undergone rigorous clinical trials to evaluate their effectiveness, making it difficult for new mothers to make informed decisions regarding their use.

There is often a lack of good-quality information about these natural remedies, which poses a challenge for health care providers and new mothers alike. Without well-designed scientific studies, it is difficult to determine the appropriate dosage, possible side effects, and interactions with other medications. 

Acupuncture

Many patients also find acupuncture to be a very helpful tool to reduce anxiety and stress. Acupuncture is a traditional healing practice originating in China that involves inserting thin needles into specific points on the body. It’s a core component of traditional Chinese medicine (TCM), which focuses on balancing the flow of energy (qi) through meridians in the body

Support For Acupuncture Use

A 2021 systematic review and meta-analysis in “Annals of General Psychiatry” found acupuncture effective in reducing anxiety symptoms compared to control groups. 

While the exact mechanisms aren’t fully understood by Western medicine, research suggests acupuncture may be effective for certain conditions. It may work by stimulating the nervous system to release pain-relieving chemicals like endorphins.

Dangers Of Acupuncture

Acupuncture is generally very safe. It is important that acupuncture is performed by a qualified acupuncturist using sterile needles and proper technique. However, there can be mild side effects like dizziness, bruising, or bleeding at the insertion point. It’s important to communicate any pre-existing health conditions or medications you’re taking to the acupuncturist before treatment.

See Your Doctor

If natural remedies and lifestyle changes are not helping to reduce your feelings of stress, it is important to consider prescription treatment options with your doctor. Mental health conditions, especially in the perinatal period, can affect so many new moms.

Which Doctor Should You See?

Be sure to let your Ob Gyn know as well as your mental health provider. If you are unable to find a mental health provider, talk to your primary care doctor or you Ob Gyn for recommendations. 

There are online telehealth services also like LunaJoy that specialize in perinatal mental health issues.

What Else Can Be Done?

Mental health issues are common in the perinatal period and addressing them is important. Effective treatment for mood disorders may include both lifestyle changes as well as medical intervention. 

The most common medications that are used in the treatment of perinatal anxiety is Sertaline. It is the most commonly prescribed SSRI in the perinatal period (preconception, during pregnancy, and postpartum) because it has the largest evidence to support its use during this time. The RID (relative infant dose) is the lowest of all the SSRIs.

It is possible that you may need more than one of the above suggested therapies. It may be important to incorporate some lifestyle changes as well as other interventions to help improve your mental health. Involving a healthcare professional is the best way to approach this.

Natural Remedies For Anxiety While Breastfeeding: Summary

Anxiety while breastfeeding can be a difficult experience for new moms to go through. Some new parents may prefer to not take anti-anxiety medications and want to try alternative therapies. These include relaxation techniques, like meditation, mindfulness, exercise, and alternative medicine like acupuncture. 

It is extremely important that if you chooes to dietary supplements or herbal supplements that you discuss this with your doctor. Because these are not prescription, they are not tightly regulated when compared to prescription drugs. Just because something is called “nature” does not mean that it is absolutely safe. 

In addition to alternative treatments, joining a support group can be helpful. A therapist can also assist you to better understand the root of your anxiety. Finally, depending on how you are doing you may simply need more interventions to battle your anxiety. For some patients the use of selective serotonin reuptake inhibitors can be very helpful. 

Whatever you decide to do, be sure to engage a good quality doctor in your care. Even the most healthy adults can struggle after giving birth and getting professional medical advice is a good idea.

Sources:

Boyle, NB, et al. (2017). The effects of magnesium supplementation on subjective anxiety in athletes: A systematic review and meta-analysis. Nutrients, 9(4), 349

5 Common Nutritional Deficiencies in Mental Health Problems – Amen Clinics [2]

Nutrition and behavioral health disorders: depression and anxiety – PMC – NCBI

Li, Y., et al. (2021). Effectiveness of acupuncture on anxiety disorder: a systematic review and meta-analysis of randomised controlled trials.

Sartori SB, et al. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. Neuropharmacology, 62(8), 1193-1200 [1].

Wisner KL, Sit DK, McShea MC, Rizzo DM, Zoretich RA, Hughes CL, Eng HF, Luther JF, Wisniewski SR, Costantino ML, Confer AL, Moses-Kolko EL, Famy CS, Hanusa BH. Onset timing, thoughts of self-harm, and diagnoses in postpartum women with screen-positive depression findings. JAMA Psychiatry. 2013 May;70(5):490-8. doi: 10.1001/jamapsychiatry.2013.87. PMID: 23487258; PMCID: PMC4440326.

Zauderer, Cheryl PhD, CNM, NPP; Davis, Wendy PhD. Treating Postpartum Depression and Anxiety Naturally. Holistic Nursing Practice 26(4):p 203-209, July/August 2012. | DOI: 10.1097/HNP.0b013e3182596172