Post Pregnancy Depression: Deal With It
The first few weeks or even months following the birth of your baby can be full of emotions. You may be overwhelmed with happiness, fear, or even sadness. If the feeling of sadness lingers around and starts to affect your life, you may be suffering from post pregnancy depression (PPD).
The postpartum depression symptoms may start in the first few weeks but, it might go on to develop even months later. Some of the symptoms include irritability, mood swings, difficulty in making decisions, trouble bonding with the baby, etc. It is important to know that postpartum depression symptoms are very common and it is nothing to be scared of.
Postpartum depression symptoms – Signs of depression:
Some of the other common signs of post pregnancy depression are appetite problems, trouble sleeping, anxiety, crying, feeling overwhelmed, bouts of sadness, etc. If you feel that you are suffering from postpartum depression symptoms, try following these instructions for a few days. It should really help turn things around for you.
1. Healthy food in depression
Eating healthy food is grossly underrated when it comes to PPD. Although healthy food will not cure your postpartum depression symptoms, it will certainly put you on the right path. Try planning your meals ahead. Add some healthy snack options in there too. Binging on baby carrots and hummus is still healthier than a big bag of chips. Eating healthy will help you feel better and meet all your nutritional requirements as well.
vitamin B-12, folic acid, vitamin D3, and tyrosine. Find them in foods like fish, oysters, beans, nuts, whole grains, leafy vegetables, and fortified dairy products.
Dark Leafy Greens: A Nutrient-Dense Inflammation Fighter
Walnuts: Rich in Mood-Boosting Omega-3 Fatty Acids,
Avocado: Its Oleic Acid Gives You Brainpower,
Berries: Full of Cell-Repairing Antioxidants,
Mushrooms: Helpful Tools to Lower Blood Sugar,
Onions: Layered With Cancer-Fighting Allium,
Tomatoes: Packed With Depression Fighters,
Beans: Satisfyingly High in Mood-Stabilizing Fiber,
Apples: Ripe With Antioxidants and Fiber
2. Depression and newborn
A study done in 2012 suggested that mothers who breastfed their babies had lower chances of developing postpartum depression symptoms. That being said, there are some mothers who suffer from depression-like symptoms after the milk lets down. This condition is called Milk Ejection Reflex or Dysmorphic Milk Ejection. So, it all comes down to what the mother feels comfortable with. Paying close attention to how you feel after you breastfeed the baby will help you out.
3. Fish oil
There is no better time for you to beef up your intake of omega-3 fatty acids like DHA than now. An article published in the Journal Affective Disorders showed that women who had lower levels of DHA had higher chances of developing PPD.
One of the best sources of DHA is seafood. However, if you are a vegetarian, flaxseed oil would be a perfect alternative. You could also consume fish oil supplements that can be easily found at stores.
4. Me time
One of the things that new mothers struggle to get is some ‘me time’. Juggling motherhood with household or office responsibilities can be pretty overwhelming. It is perfectly alright to reach out for help.
Take up your sister or your mother-in-law on her offer to babysit and get some time to yourself. You can use that time to relax, get your thoughts in order, catch up on stuff, or simply sleep.
5. Postnatal counselling
A visit to the doctor can be helpful in postpartum psychosis treatment. You may be prescribed therapy or even anti-depressants. But, the only thing that can truly take you out of the funk is you. Getting proper nutrition and enough sleep that your body needs goes a long way in helping with PPD.
Apart from this, regular exercise has been proven to cure postpartum depression symptoms:
- Reduce stress
- Ward off anxiety and feelings of depression after pregnancy
- Boost self-esteem
- Improve sleep