PT Health Life – Postpartum depression develops from many different factors, from physical characteristics, environmental stressors and even nutritional deficiencies.
Although awareness and research on maternal mental health has increased dramatically in recent decades, rates of maternal mental illness remain high. The most common mental health disorder among mothers is postpartum depression , defined as depressive symptoms experienced during the first 6 months after giving birth.
According to the World Health Organization (WHO), one in seven women who have just given birth will experience postpartum depression. The Ministry of Health said that 85% of postpartum women have abnormal symptoms, even mental illnesses of varying severity.
1. The importance of diet for people with postpartum depression
After giving birth, a woman’s body needs to be provided with adequate nutrition to restore health, produce milk and take care of the baby. A nutritionally deficient diet can make mothers feel tired, exhausted, irritable, and affect their mood. A comprehensive, nutrient-dense meal plan has been shown to not only help with postpartum recovery but also reduce the risk of postpartum depression and mood disorders .
Women with a history of depression or who have had postpartum depression in the past are more likely to develop postpartum depression in subsequent pregnancies. Teen mothers and those who do not have a supportive husband or family or who are experiencing high-stress situations such as complicated pregnancies or premature births are also at higher risk.
Another risk factor for postpartum depression is nutrient deficiencies, which are very common after pregnancy, so one of the most proactive things you can do if you start to feel depressed is. It’s about making sure you’re nourishing yourself with the right foods. Eating high-quality, nutrient-rich foods will help restore nutrients and balance hormones needed to stabilize mood .
There is evidence showing a link between good nutrition and postpartum depression. For example, deficiencies in nutrients such as B vitamins, omega-3 fatty acids, vitamin D, and zinc are associated with a higher risk of experiencing depressive symptoms, including those associated with depression. postpartum cold.
Research shows that nutrient depletion significantly increases depression from the time a mother prepares to become pregnant until 1 year after giving birth. During this time, the mother’s body needs to get enough necessary nutrients in larger quantities to improve intestinal health, hormone regulation, immunity and neuroendocrine function.
2. Nutrients affect the mother’s mood after giving birth
Although nutrition is not the only factor that affects postpartum depression, it is considered one of the contributing factors that affect women’s mental health after childbirth. Here are some essential nutrients that may help reduce the risk or severity of postpartum depression:
2.1 Vitamin B
Vitamin B is essential for normal brain function. Vitamin B plays an important role in energy metabolism and brain function. Studies have shown that there is a link between a higher risk of depression and low vitamin B6 consumption. Other studies show that low levels of some B vitamins, including folate and vitamin B12, may increase the risk of postpartum depression. A small study published in the Journal of Affective Disorders found that women with low levels of folate and vitamin B12 were more likely to experience symptoms of postpartum depression.
2.2 Essential fatty acids
Some studies have shown that supplementing your diet with foods rich in omega-3 fatty acids can help increase mental focus, reduce inflammation, and reduce symptoms of postpartum depression . Healthy fats have anti-inflammatory properties that can help the fetus develop healthily, and after birth, the DHA stored in the mother’s body will be passed through breast milk to support the baby’s neurological development.
A randomized controlled trial published in the Journal of Affective Disorders found that women who received high doses of omega-3 supplements during pregnancy and for three months postpartum had a lower risk of postpartum depression. compared to women receiving placebo.
2.3 Vitamin D
Vitamin D supports the immune system, brain and nervous system. Vitamin D is also essential in supporting calcium absorption in the body. Vitamin D deficiency has been linked to postpartum depression, low energy, bone problems, and even weight gain.
Vitamin D plays an important role in preventing inflammation in the body. Inflammation in the blood can disrupt the blood-brain barrier and alter brain activity, leading to symptoms of depression. Studies have shown that decreased vitamin D levels in postpartum mothers often lead to more noticeable symptoms of postpartum depression.
2.4 Zinc helps reduce symptoms of postpartum depression
Zinc is one of the trace minerals in the highest concentrations in the brain. Zinc deficiency has been shown to be associated with higher feelings of anxiety and depression. Although current evidence is limited, several studies have shown that zinc supplementation also contributes to a significant reduction in symptoms of postpartum depression, and further research is underway into its possible use. Zinc as a potential preventative measure for postpartum depression.
2.5 Protein and iron
Protein regenerates tissues and muscles in the body while stabilizing blood sugar levels and promoting wound healing. Studies have demonstrated a strong association between iron status and depression, stress, and cognitive function in the postpartum period.
Iron is an essential mineral for red blood cell production and oxygen transport. A study published in the Journal of Obstetrics and Gynecology found that women with low iron levels during pregnancy were most likely to experience symptoms of postpartum depression. Another study published in the Journal of Nutrition revealed that women who had adequate iron intake during pregnancy had a lower risk of postpartum depression. Therefore, including iron-rich sources in the diet is essential to combat the growing concern about postpartum depression.
3. Plan nutritionally balanced meals to prevent postpartum depression
Creating and following a postpartum eating plan can help new mothers reduce the risk of mental health concerns, boost mood and milk production, and speed recovery.
Postpartum mothers should start the day with a breakfast rich in protein and carbohydrates with a low glycemic index such as bell peppers, mushrooms, zucchini, green leafy vegetables, and other colorful vegetables. Eggs should be your favorite breakfast food because they are delicious, nutritious, and versatile. For example, 3 spinach omelets, plus mushrooms contain about 18g of protein and 1/2 the required portion of vegetables.
Focus on protein in each of your meals, around 20-30g per meal. Protein helps create mood-stabilizing neurochemicals such as dopamine, endorphins, and serotonin. Eggs are also a great choice because they contain all the essential amino acids the body needs and contain 6g of protein each.
A nutritionally balanced postpartum meal plan should not focus on restricting foods or dieting, but rather focus on choosing healthy foods, which will help the body replenish nutrients and recover. recovery and healing. When putting together meals and snacks, include foods with important nutrients such as:
3.1 Increase foods rich in vitamin B
Foods that are good sources of B vitamins include:
- Clams, mussels, oysters
- Egg
- Whole grains
- Leafy green vegetables
- Kinds of bean
- Liver
- Milk
- Nuts, sunflower seeds
- Red meat
- Salmon, tuna
3.2 Foods rich in omega-3 fatty acids
Low-fat diets are linked to mood swings, so add healthy fats like avocados, coconut, nuts, olive oil and eggs to your daily diet. Canned, frozen or fresh cold-water fish, such as tuna, salmon, sardines, and mackerel, are the best sources of omega-3 fatty acids. Plant-based options for omega-3 fatty acids include dark green leafy vegetables, chia seeds, soybeans, walnuts, and flaxseed oil. It is important to pay attention to the source of omega-3 fatty acids because some types of fish may contain levels of mercury that can negatively affect the health of mother and baby.
3.3 Foods that provide protein and iron
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Notes on nutrition for breastfeeding mothers
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What should mothers eat after giving birth to both produce good milk and not gain weight?
- Beef, lamb
- Shrimp
- Whole grains, nuts
- Lentils
- Liver
- Molasses contains a lot of iron
- Spinach
3.4 Foods rich in vitamin D help improve mood
Humans produce vitamin D naturally by absorbing sunlight through the skin, but if you’re looking for a dietary source, fatty fish (including salmon, trout, and tuna) are good. UV-treated eggs and mushrooms are also good choices, and most milks, cow’s milk products, and plant-based milks (like soy, almond, oat milk) are safe. source of vitamin D. In addition, vitamin D is also found in egg yolks, nutritious cereals, animal liver, orange juice,…
3.5 Add foods rich in zinc
Shellfish, meats (like beef, pork, lamb), lentils, chickpeas, pumpkin seeds, milk, cheese, and whole grains are all good sources of zinc. Combine green leafy vegetables and algae in every meal. They contain many important nutrients that calm the nervous system. Kale, spinach, seaweed, and radishes are great options.
3.6 Drink enough water
Water helps the body transport nutrients, eliminate waste, and regulate body temperature. You should drink 2 liters of water every day.
Postpartum mothers should avoid sugar and reduce consumption of grains (especially grains containing gluten because gluten is linked to depression) to keep blood sugar levels stable. Sugary drinks can increase the risk of depression. You should limit sugary drinks such as soft drinks, canned fruit juices, etc. Choose carbohydrates with a low glycemic index, such as crunchy and colorful vegetables and nuts.
You should consult your doctor or nutritionist to develop a diet that suits your personal needs. A healthy diet is only part of the treatment for postpartum depression. Combining diet with other treatments such as psychotherapy, antidepressants , etc. is very important to achieve the best treatment results. However, the use of antidepressants or dietary supplements should be as prescribed by a doctor to avoid risks to the health of the mother and the nursing baby.
