Apr
5 Foods That Reduce Postpartum Depression
Today we’re talking about something significant, Postpartum Depression and ways to reduce it, specifically through one’s diet.
After nine overwhelming and exciting months of pregnancy, your cute baby arrives in the world. The feeling of being a mother, especially for the first time, is just indescribable!
However, with all that joy comes responsibilities. As a result, there may come times when you feel the exhaustion and sleep deprivation of caring for a newborn around the clock. You may think you aren’t ready for it yet or even fear the unexpected future.
You may be surprised that things don’t go back to how they were pre-baby. As a result, you may not feel like yourself physically and emotionally.
Many moms are surprised to learn that it takes months to find a new normal. This drastic life change can spark an onset of baby blues or a type of depression known as postpartum depression.
According to American Pregnancy Association, about 70 percent of all new moms experience the “Baby Blues.”
It is entirely normal as your hormones begin to balance back out. Still, if the feelings linger or escalate in severity, you may be experiencing postpartum depression.
Postpartum depression can affect up to 20 percent of new moms, especially in that first year of motherhood. If you feel like this is you, please find ways to ensure you get proper rest, proper nutrition, and acts of self-care, and ask for support from family and friends. Also, reach out to your doctor to seek professional advice.
Postpartum Depression Risk Factors
There’s a lot to be learned about postpartum depression. Unfortunately, we still don’t know much about it. But, we know that nutritional deficiencies have been identified as one risk factor. More risk factors include sleep deprivation or regularly interrupted sleep, elevated ongoing stress, birth trauma, exhaustion, lack of support from partner and family, and previous history of depression.
While working on all of the above risk factors may be challenging, we can always start with our basic food needs. So here are five foods groups you can eat that contain essential nutrients to help mitigate your risk of postpartum depression and improve your mood.
Don’t worry. You’re not alone!
1. Eat Whole Grains to Boost Your Mood
Most women avoid grains for weight loss purposes. However, you may eat whole grains in your fourth trimester to help prevent postpartum depression. In my experience, whole grains keep you full and help regulate your mood. Whole grains are essential when you are postpartum because whole grains contain optimal amounts of tyrosine and serotonin. These are neurotransmitters that help reduce depression and anxiety.
Whole grains such as oatmeal, oat bran, wild rice, whole-wheat pasta, brown rice, and bulgur contains fiber, iron, and protein that will also provide you energy.
2. Get Omega 3 Fatty Acids.
Calorie-dense healthy fats are an excellent option for new moms. They are a basic need for nutrient absorption, internal wound healing, supporting brain health, and stabilizing hormones and blood sugar levels.
Moreover, according to Harvard Health, the EPAs and DHAs in omega 3 fatty acids lift mood and are even eaten by people who have mood disorders. Another study by the Journal of Affective Disorders found that women who consumed high levels of DHA had lower rates of postpartum depression.
Furthermore, having a balanced intake of Omega 3’s will also help you sleep better, essential in healing from postpartum depression.
Healthy fats include nuts and seeds, almonds, walnuts, pine nuts, hazelnuts, and chia seeds. They contain good antioxidants, protein, as well as essential fatty acids.
Other good sources are extra virgin olive oil, avocado, eggs, grass-fed butter, and fatty fish such as salmon.
Seafood is a fantastic dietary source of DHA, the brain-boosting nutrient. Flaxseed oil is another excellent source if you’re vegetarian.
3. Consume More Protein for Postpartum Depression.
There are more chances of feeling exhausted and irritable when you’re hungry.
I suggest loading yourself up with high-quality proteins such as eggs, Greek yogurt, legumes, nuts, seeds, lean meat, seafood, dairy, and poultry. After water, protein is the second-largest matter in the brain. Thus, it would be best if you consumed enough protein for the optimal functioning of your brain. Moreover, it supports wound healing, building back muscle, and balancing blood pressure levels in post-pregnant women.
You can try different recipes such as scrambled eggs in the morning, avocado and salmon sandwiches for lunch, and roasted turkey for dinner.
4. Don’t Skip Out on Your Vitamins.
Research says that long-term vitamin B intake may enhance mood and deliver an antidepressant response to depressive patients.
All vitamins, especially vitamin B12, are required in significant amounts post-pregnancy for proper energy production in mothers and babies if they are breastfeeding. Meat, poultry, salmon, trout, low-fat milk, and cheese are good sources of vitamin b12.
Another highly important nutrient to take is magnesium because magnesium is known to influence the nervous system positively, helping us destress and relax. You can try adding magnesium citrate into your diet and eating magnesium-rich foods such as bananas, figs, nuts, and chickpeas.
Zinc is also very helpful in managing postpartum depression, and its deficiency is associated with mood disturbances. Taking a regular dosage of zinc can help reduce anxiety and depression.
Moreover, other vitamins such as vitamins E, A, K, C, and D are also needed to support the healthy functioning of your body.
5. Indulge in Dark Chocolate to Elevate Your Mood.
Before jumping onto refined sugars, eat dark chocolate. Its rich and comforting flavor will fulfill the sweet cravings you get in situations of stress and depression.
Research proves that eating chocolate enhances a sense of energy, vigor, and well-being in participants.
6. Bonus: Daily Direct Sunshine 15 – 20 Minutes.
Get direct sunlight and fresh air on your face, chest, and arms daily for at least 15-20 minutes without sunscreen! This is vital to get the vitamin D-boosting benefits from the sun. Lack of vitamin D is linked to depression and anxiety. So get outdoors daily! And if you can’t get outdoors, find a sunny spot by the window and expose your skin to direct sunlight.
Along with eating a balanced diet, focusing on these five food groups is a good way of covering your bases for avoiding postpartum depression from a nutrition standpoint. But if you feel overwhelmed, reach out to your doctor and try to get help from your family and friends. Sometimes a hot shower, taking a long walk, or doing something just for yourself can make a difference. Help is always near; ask. You’ve got this, mama!
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