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….

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