The first few week after delivery can be very trying and tiresome. Studies show that one in ten women face postpartum depression.It is a condition where the women faces certain symptoms of clinical depression after childbirth.
Some of the symptoms include
- Low self esteem
- Eating and sleeping disorders
- Spells of anger against others
- Feeling of hopelessness etc.
Improper / Inadequate diet is one of the reasons for this. The need to take care of the new born becomes the center of importance and taking care of her health takes a back set once the baby is born.
Postpartum depression is a cause for great concern. The Doctor may suggest a treatment which can include medications, counseling, help from support group, diet therapy and exercise.
Though diet alone may not be sufficient to bring about a change, there are certain food stuffs that can be helpful to overcome this stressful situation.
Vitamin C – A boost in Vitamin C helps to overcome depression. Good sources include
- Citrus fruits
- Green leaf vegetables especially kale
- Spring onion
- Turnips etc
Zinc – Zinc is believed to support different processes in our body and brain. Lack of this mineral is said to be linked with depression and irritability. Good sources are
- Wheat germ
Folic Acid – We all are aware that Folic acid is essential prior to conceiving and the first trimester of pregnancy. Folic acid is also essential after delivery too. It can be found in
- Orange juice
- Green leafy vegetables
- Dried legumes
- Fortified cereals and breads
- Citrus fruits etc
Also while taking folic acid rich foods it is essential to avoid to limit or avoid
- Fatty foods
- Sugar laden foods
- Soft drinks
- Refined foods etc as they will hinder the absorption and utilization of the essential nutrients.
Omega 3 Fatty acids are also shown to have a positive impact on treating depression. The foods that can be included are
- Oil rich fishes like herring, sardines tuna , salmon etc
- Nuts esp. walnuts
- Canola oil etc.
Calcium can help wade off anxiety and depression. The best sources are some of the foods that we use regularly.
- Milk and milk products – Milk, yogurt, cheese, etc
- Sesame seeds
- Soy milk
- Tofu etc.
Keeping in mind your preferences and the food choices allowed in your family/ culture, diets advised by your dietitian try to include these foods
- Flax seeds
Thus the diet of the new mom should be
- Simple and healthy
- Should have healthy fats
- Limit the use of refined sugars , flours etc
- Antioxidant rich foods must be present in the diet
- The diet must be rich in fiber
- Limit or omit caffeine and alcohol.
Disclaimer : This is not a medical advice.Consult your Doctor or Dietitian before following any type of diet.
Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#13
Earlier in this series of 'Postpartum Diet' that is a part of Blogging Marathon #13-
PostPartum period - An Introduction
Nutritional need in Postpartum Period
Manathakkali Vatral Podi
Paneer Ajwain Paratha and Vegetable Dal
Paneer Capsicum Rice
Menthiya soppu Bele Palya - Fenugreek leaves-lentil stirfry.
Peanut Coriander Chutney
Labels: 365 Days Of Healthy Living, Blogging Marathon