Nutrients / Foods To Help Fight Postpartum Depression

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
• Exhaustion
• Eating and sleeping disorders
• Spells of anger against others
•  Frustration
• Guilt
• 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
• Tomato
• Peas
• Broccoli
• Raspberry
• 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

• Yogurt
• Eggs
• Fish
• 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
• Avocados
• Green leafy vegetables
• Dried legumes
• Fruits
• Fortified cereals and breads
• Citrus fruits etc

.

Also while taking folic acid rich foods it is essential to avoid to limit or avoid

• Caffeine
• 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

• Broccoli
• Salmon
• Oatmeal
• Soymilk
• Spinach
• Blueberry
• Quinoa
• Flax seeds
• Cranberry

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-

Articles:

PostPartum period - An Introduction
Nutritional need in Postpartum Period
Postpartum Diet
Galactogouges

Recipes:

Manathakkali Vatral Podi
Moongdal-Garlic Rasam
Paneer Ajwain Paratha and Vegetable Dal
Paneer Capsicum Rice
Menthiya soppu Bele Palya - Fenugreek leaves-lentil stirfry.
Peanut Coriander Chutney

Healthy Living....