Health Hotline Magazine | May 2023

B b l e s P D The baby blues only last a few days to a couple of weeks after you give birth. You may experience mood swings, anxiety, irritability, feeling overwhelmed, crying, an inability to concentrate, and sleep problems, symptoms that are tied to a dramatic drop in hormones directly after giving birth. But the baby blues go away on their own. The symptoms of PPD can be similar, but are more extreme and last longer; they can include di culty bonding with your baby, withdrawing from friends and family, overwhelming fatigue, loss of interest in things you used to enjoy, intense anger, hopelessness, feelings of worthlessness, shame, or guilt, severe anxiety, and thoughts of harming yourself or your baby. Untreated PPD is not only harmful for the mother, but may a ect the child’s cognitive and emotional development and can also increase the child’s risk of depression and anxiety later in life. It is estimated that one in seven women experience PPD, but that number is likely much higher because as many as half of women with PPD go undiagnosed. Researchers are still trying to elucidate the exact biological mechanisms behind PPD, but studies are pointing to a combination of increased inflammation after childbirth, a drastic drop in sex hormones, and micronutrient deficiencies (including the B vitamins, vitamin D, magnesium, and omega-3 fats) as some common causes. While it’s important to seek professional help if you think you may be su ering from PPD, there are ways you can support your body and mind throughout your pregnancy (the earlier you start, the better), and through the transition from pregnancy to motherhood.

M k o r s i g Y u o y & B a n w t e l h o d a P i r t

It’s no secret that the food you eat plays a monumental role in how you feel, mentally and physically, and one of the first things you likely do when you find out you’re pregnant is adopt healthier eating habits, for yourself and your baby. It’s especially important to stick to those healthy eating habits post-partum—growing a baby is hard work and can deplete the mother of essential nutrients, especially if she has low levels prior to becoming pregnant. There is also a significant increase in pro-inflammatory molecules after giving birth. This a ects whole-body health, including mental health, making it critical to prioritize nourishing your post-partum body with nutrient-dense food. It is becoming increasingly clear that inflammation plays a role in a variety of mental health disorders, including PPD, and diet can be a major driver of inflammation. A study published in 2022 looking at the diets of 293 breastfeeding women found that those who consumed the most pro-inflammatory

foods (like ultra-processed foods, omega-6 fats, sugar, and refined grains) had a greater risk of having PPD compared to the women who consumed the least amount. The study also found that reducing the amount of pro

inflammatory foods in the diet can reduce the risk of PPD by nearly 50 percent. Another 2022 study found that adherence to a Mediterranean-type diet while pregnant was associated with lower levels of PPD and women with an “optimal Mediterranean Diet adherence” were about 72 percent less likely to have PPD. Other research found that women with a “healthy” diet during pregnancy had a 50 percent reduced risk of depressive symptoms eight to 10 weeks after birth. The “healthy” diet observed included vegetables, fruits, nuts, beans, fish and seafood, olive oil, and dairy products, in essence, a Mediterranean-style diet. Avoiding ultra-processed foods and eating plenty of nutrient-dense and fiber-rich vegetables, healthy fats, and su cient protein will also support your body while it finds its pre-pregnancy hormonal balance, which is in an upheaval post-partum.

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