Postpartum depression is a severe mood disorder that affects roughly 15% of mothers. Mothers suffering from postpartum depression may exhibit feelings of sadness, anxiety, depression and exhaustion that can severely impact a mother’s ability to care for her infant and herself. Symptoms can range from trouble sleeping to feelings of worthlessness to excessive crying. If you or someone you know thinks they may be experiencing signs of postpartum depression, please speak with a physician or trusted health care professional.
Mothers may experience postpartum depression at any point from conception up to one year postpartum. Something parents may be less familiar with is the increased need after birth for added calories and nutrients. A balanced diet can help reduce the risk of developing postpartum depression. By focusing on a few key nutrients, parents can improve body functioning and reduce risk of mood disorders related to postpartum depression.
B-vitamins such as B6, B12 and folate play an important role in neurological function as well as the creation of red blood cells. They also are key nutrients to focus on for pregnancy and postpartum, while also reducing risk for postpartum depression. These nutrients can be found in animal foods such as milk, eggs and meat or fish. Plant-based foods such as leafy greens, nuts, whole grains and fortified cereals can also be good sources of these B-vitamins.
Healthy fats such as mono- or poly-unsaturated fats can also play an important role during pregnancy and postpartum. Not only do these fats have anti-inflammatory properties, but they are also considered to be heart healthy. Additionally, DHA (also known as Omega3) can be another healthy fat source linked to reduced risk of postpartum depression. Foods such as dairy, nuts and fish are good sources of healthy fats to be consuming regularly in the diet.
Vitamin D is an important nutrient of focus for many, especially individuals living in New England. Vitamin D, also known as the “sunshine vitamin,” helps to support the immune and nervous systems, while also aiding in calcium absorption. Low levels of vitamin-D have been linked to various mood disorders, including postpartum depression. Vitamin D may be found in fortified dairy or orange juice, certain fish such as salmon or tuna, as well as egg yolks. However, it may be worth talking to your doctor about whether you need to take a Vitamin D supplement, especially if you are unable to get outside frequently in the sun.
Iron is a nutrient that helps carry oxygen through the blood to vitamin organs. Iron is needed in additional amounts during pregnancy to supply to the baby, and due to blood loss with delivery, may be needed in additional amounts postpartum. Low levels of iron may be linked to postpartum depression. Foods rich in iron include meats, beans, fish, eggs, nuts and spinach, as well as some fortified whole grains.
Protein helps to rebuild tissues and muscles, while helping with wound healing. This is especially important during pregnancy and in times of recovery such as postpartum periods. Low protein consumption may also play a role in postpartum depression. Foods such as meats, beans, eggs and dairy products are good sources of protein that should be incorporated in the diet.
Despite what “bounce back” culture may tell us, the postpartum period is not a time to be focusing on rapid weight loss. Following a well-rounded diet while incorporating all the major food groups is the best way to heal properly, model self-care for your child and get the nutrients needed to prevent postpartum depression.
Incorporating carbohydrates, proteins and healthy fats during meals and snacks is one way to ensure that you are getting enough of these important nutrients. It may be worth speaking with your doctor about whether continuing a prenatal vitamin is a good choice for you.
If you think you may be suffering from postpartum depression, please know that you are not alone, and that your healthcare provider is there to help.
If you are having suicidal thoughts, please call 9-8-8 to speak to someone right away to get the help you deserve. Being a mother is hard, but focusing on a healthy diet and getting adequate support shouldn’t have to be.
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