5 Lifestyle Changes to Support Hormonal Balance for Postpartum Mood Disorders

Hello, beautiful Mumma,

As a Nutritional Medicine Practitioner and toddler Mumma, I deeply understand the challenges and triumphs that come with the postpartum journey. Lifestyle factors can play a pivotal role in your healing and well-being, especially when addressing postpartum mood disorders like postpartum depression, fatigue, PMDD, and anxiety. 'Fatigue' here reflects the profound exhaustion many of us feel (otherwise known as "Postpartum Depletion"), stemming from hormonal shifts, the overwhelming burden and changes that come with becoming a mother and adjusting to sleepless nights. You are not alone in this, and these five lifestyle changes can be powerful steps toward reclaiming your energy and joy.

Lifestyle Change 1: Nourish Your Body with Nutrient-Dense Meals

Your postpartum body deserves care and replenishment through nourishing, wholesome foods. Replenishing essential vitamins and minerals can help restore your energy and uplift your mood.

How it supports hormonal balance: Foods rich in omega-3 fatty acids, B vitamins, and magnesium aid in mood regulation, reduce inflammation, and support hormonal and neurotransmitter balance.

Practical tips to implement:

• Adding fatty fish like salmon or mackerel to your diet twice a weel. Or, if you’re not a fan of fish, try incorporating omega-3-enriched eggs or walnuts, which are also great sources of healthy fats.

• Sneak leafy greens and whole grains into your daily dishes. Adding a high-quality veggie powder to smoothies, muffins, or protein balls is a great start.

• Keep nuts and seeds, like almonds and chia seeds, on hand for easy, energy-boosting snacks.

Lifestyle Change 2: Embrace a Gentle Sleep Routine

Sleep may seem like a luxury, but finding a rhythm can greatly benefit your mind and body. A rested mumma is a resilient mumma.

How it supports hormonal balance: Restorative sleep helps regulate cortisol levels and promotes serotonin and melatonin production, key for emotional balance.

Practical tips to implement:

• Try to maintain consistent sleep and wake times, even if that means going to sleep with Bub at 6-7pm. Any hours of sleep before midnight are incredible for healing and restoration.

• Wind down with calming rituals like a relaxing bath or shower (with or without bubs), a warm drink (caffeine-free is best), or light reading.

• Lean on loved ones and let them step in to give you the rest you deserve.

Remember, this is a season. Any small change you can make to support yourself will be worth it.

Lifestyle Change 3: Move Your Body with Kindness

Movement doesn’t need to be strenuous to be effective. Gentle exercise can revitalise your body and elevate your mood.

How it supports hormonal balance: Physical activity boosts endorphins, lowers cortisol, and fosters a sense of well-being.

Practical tips to implement:

• Begin with just 5-10 minutes of stretching or yoga once or twice a day. There are lots of great Mum and Bub yoga tutorials on YouTube (listed in the resources tab on my website).

• Enjoy a stroll with your baby in the pram.

• Explore postpartum fitness classes designed for gentle movement (when you're ready).

Lifestyle Change 4: Cultivate Mindful Stress Management

Your mental well-being matters. Prioritising stress management creates space for healing and emotional stability.

How it supports hormonal balance: Mindfulness and deep-breathing practices help lower cortisol and support adrenal function.

Practical tips to implement:

• Dedicate 5-10 minutes a day to mindfulness or meditation.

• Practice simple breathing exercises during tense moments (see my tip sheet on Alternate Nostril Breathing, also known as "Kundalini Yoga Breathing" in the resources tab).

• Use journaling as a tool to process emotions and release worries.

  
  

Lifestyle Change 5: Build Your Village of Support

Connection is key to navigating postpartum life. A supportive community can provide comfort, understanding, and strength.

How it supports hormonal balance: Emotional connection reduces isolation and lowers stress hormones, promoting a more balanced hormonal state.

Practical tips to implement:

• Join a local or online mums' group to share experiences.

• Schedule regular catch-ups with friends or family (online or in person).

• Join the Radiant Revival (sign up for our waiting list!) to connect with other Mums on a journey to renewed energy and emotional balance. Together, we’ll explore actionable strategies, build a supportive community, and create lasting change.

The Takeaway

You deserve to feel empowered and supported as you navigate postpartum life. These lifestyle changes, paired with natural treatment approaches, can help you reclaim your vitality and peace of mind. Every journey is unique, so take it one step at a time and consult with your healthcare provider before making significant lifestyle changes.

If you're ready for personalised guidance tailored to your needs, I’m here for you. Let’s work together to create a nurturing plan that supports your well-being and honours your motherhood journey.

With love and care,

Holly

Nutritional Medicine Practitioner (BHSc) and Empowered Toddler Mumma, Radiance Nutrition