Postpartum Depression
Diet Plan

Are You Eating The Right Foods?

With a new baby to worry about along with other duties such as chores, running a household, and work, one of the last things on a new mother’s mind is the connection between diet and depression.

She may not even consider whether her meals contain a healthy balance of vitamins and minerals. Moms need a healthy postpartum depression diet plan. When the signs of depression start to crop up, mom may begin to overindulge in junk foods or she may go the opposite way and skip meals.

A healthy postpartum depression diet plan is important. Studies have shown that while a well balanced diet may not be a standalone treatment for postpartum depression, it is a powerful tool when combined with other treatment methods such as therapy and stress management. Some studies have even shown a decreased occurrence of postpartum depression in women who maintained a healthy diet before and throughout pregnancy.

Protein 

Protein plays an important role in the human body. It is a vital component in the production of tissues, transports nutrients throughout the body, and provides a sturdy form of energy.

Protein is an important part of the postpartum depression diet plan, because protein enables the production and regulation of hormones for a woman who is pregnant or who has recently given birth. Healthier sources of protein include lean meat such as poultry or fish, lentils, peas, beans, and nuts. 

Some sources of protein, such as chicken, turkey, and tuna, also contain an amino acid called tyrosine, which can actually boost mood-lifting chemicals in the brain (primarily norepinephrine and dopamine). Women who are pregnant or who have recently given birth should be sure to eat two to three servings of protein a day, such as meat, legumes, or even mixed nuts as a snack. 

~Tips For Healthy Eating~

Eat foods low in fat 

Eat fruits and vegetables every day

Drink 8 glasses of water every day

Cut back on sweets and soft drinks

Carbohydrates

Carbohydrates are extremely beneficial in terms of energy production and distribution, but they have also been linked to increased levels of serotonin. Serotonin is a chemical in the brain that has a profound impact on mood - more specifically, it has a mood-boosting effect. It is thought that low serotonin activity could be related to maintaining a diet lacking in carbohydrates, which could explain why some women with postpartum depression experience cravings for carb-rich food. 

Although there is a lot of negative media surrounding carbs, one has to remember that “good carbs” are an important part of a well-balanced diet. Pregnant women or new mothers should attempt to avoid sugary foods and eat plenty of whole grain bread, legumes, leafy green vegetables, and fruit.

Fiber

A body that lacks fiber can feel run down, sluggish, and even produce physical pain due to constipation, diarrhea, or other digestive issues. It is recommended that women under the age of fifty consume at least 25 grams of fiber each day. 

A diet rich in fiber can ensure that mom has plenty of energy to keep up with the demands of her new role as well as keep her digestive system in tip-top shape. A well maintained colon means the body is able to absorb nutrients more efficiently so that little goes to waste. 

Nutrients

The nutritional value of the foods that mom eats should be  fairly rich, especially if she is nursing.

eat a healthy postpartum depression diet

Although you really can’t go wrong with fruits and vegetables, it is important to consider the nutrients found in certain foods and to rotate your diet accordingly. For instance, corn and potatoes may be easy to prepare and a compliment to almost any main dish, but their nutritional value is quite limited. There is nothing wrong with eating these vegetables, but in order to have a truly rounded diet, you should rotate your vegetable and fruit choices regularly to ensure that you obtain a variety of vitamins and minerals. It pays to be adventurous and try new vegetables or new preparation methods on a regular basis. 

Food And Drink To Avoid

Alcohol, caffeine, and sugar should all be avoided by a mom struggling with postpartum depression. Although a tired mom may feel caffeine could give her a needed boost of energy, it exacerbates anxiety, so it’s best to avoid caffeine. 

Alcohol is a depressant, so it can feed depression. Replacing alcohol and caffeinated drinks with plenty of healthy water is a smart choice. 

Depressed moms also often crave sugar, but like caffeine, it gives a quick boost, but then she’ll crash once it wears off. If a mom feels she can’t give these up completely, she should at least try to minimize her intake. This will lead to a better mood as well as a healthier body. 

A healthy postpartum depression diet plan is important to ward off depression and other postpartum mood disorders. Take the time to eat nutritious, healthy foods. Your body and your baby will thank you! 

Have A Great Question Or Wisdom About Your Postpartum Diet?

Do you have a great question about a healthy postpartum diet? Or perhaps you have some great postpartum healthy diet advise. Please share with other new moms.

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"No mother has to suffer from PPD needlessly. This is a fact. But until you know what you're up against, you'll still be trapped - without knowing why! A typical example is the common misconception that depression is "all just in the mind." Your first step is to keep an open mind; and allow Laura to take you by the hand and guide you step by step through the PPD universe. Using a "wellness" approach, and with her usual friendly and informative style, trust me, she can help you help yourself getting out of the rut - naturally - in no time."

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