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A healthy and balanced diet it is key to the recovery of the mother after giving birth. In this way, the woman will be able to recover iron stores and have enough energy to care for her baby and continue with her daily routine. But what happens when the woman has Postpartum depression? What foods are best for fight postpartum depression and lift your spirits of the recent mother?
Behind the BirthIt is very common to find yourself low in energy, in a bad mood and with little desire to do anything. Although this is completely normal, partly due to hormones, blood loss, and largely due to lack of rest, the situation can be aggravated because the mother is unable to recover physically and psychologically and become an episode of Postpartum depression.
If this occurs, it is preferable not to leave it and consult with the doctor, who will determine if it is simply the usual fatigue of the first weeks with the newborn or on the contrary we are facing a case of postpartum depression.
He will determine how to proceed in this case, taking into account the seriousness of the case, the woman's family situation, the background, and if medication is necessary. What can help you, and here is what we want to tell you, is having a good diet and a diet to help you fight the symptoms of postpartum depression and lift your spirits.
Good hydration is absolutely vital and, although it can be generalized with a recommendation on fluid consumption, it is preferable to emphasize that water is the best choice to avoid symptoms of fatigue and anxiety related to dehydration.
- Blue fish, nuts and seeds
The effect that omega 3 and omega 6 fatty acids They have on neurons, brain connections and brain function in general, making them ideal in the postpartum diet. Additionally, some studies have revealed that populations of women who consume high amounts of oily fish show a lower tendency to having postpartum depression. Thus, a postpartum diet rich in these foods (especially nuts, salmon, and tuna) can help the mother feel better.
- Meat, dairy and eggs
Consume small amounts of protein rich foods in all the intakes of the day it is more than recommended in the postpartum. Protein helps keep blood glucose levels stable, while helping to control mood swings. Additionally, given the relationship of these foods with the production of serotonin, whose relaxing effect is more than proven, their appeal is even greater.
- Dark chocolate
Chocolate with a high percentage of cocoa (70%) is related to an increase in the production of serotonin in the brain, as well as the secretion of endorphins, thus ensuring a better mood in the new mother.
- Fruit and vegetable
They provide a cocktail of vitamins and minerals that ensure that everything in the body works perfectly. Many of these micronutrients are directly or indirectly involved in the biosynthesis of hormones and other substances that are related to relaxation and stress control -such as serotonin or melatonin-, thus ensuring that these mechanisms are 100% It's essential.
During the postpartum period, there are a number of dietary guidelines that all women should follow. Do you want to know what "rules" we mean?
- No diets
Although the mother is willing to lose that weight that she has gained in pregnancy and has not lost after giving birth, starving is not recommended at a physical or emotional level.
- Correct distribution of meals
Time is short when you have to care for a newborn baby, so it may be more useful to resort to small meals throughout the day than to large feasts. An appropriate distribution of energy in six or more meals a day helps a woman not to notice the rises and falls of glucose and feel emotionally affected by them, facilitating a good mood and minimizing stress.
- Alcochol and postpartum
Alcohol consumption, for example, is related to depression, so it is not recommended in the postpartum period, and even less if the mother is breastfeeding.
- Forget caffeine, better at another time
Caffeine, on the other hand, causes anxiety, stress and seriously affects rest, something not recommended to control the mood swings of the new mother, who already suffers enough with the awakenings of her baby.
- Control sugar
Also the consumption of sweets, loaded with simple sugars, can cause undesirable postpartum mood swings, due to the sudden release of glucose they generate, so they should be avoided.
Take note of these tips and worry only about enjoying your baby! The rest will come rolled!
You can read more articles similar to Foods to fight postpartum depression and lift your spirits, in the category of Depression on site.