As many as 70-80 % of new moms experience "baby blues", a mild change in mood beginning in the first few days after having baby. Up to 10% of women will develop complete postpartum depression; women with a history of thyroid illness, severe pms, or a personal or family history of depression have a higher risk.
Symptoms of Postpartum depression (PPD) include loss of appetite, insomnia, severe anxiety, memory loss (beyond that new mommy brain), or feeling or resentment towards your new infant.
PPD is a very treatable illness, but dealing with it quickly is important! Here are some tips on how to avoid the "baby blues":
EAT OMEGA-3s:
You should get at least 1 gram of Omega-3s a day. Sardines, cooked salmon, shrimp, avocados, and flaxseed oil are all great sources of Omega-3. Fish oil capsules are also a great way to get your daily dose.
SNOOZE:
This may seem like a joke to the new mom! It is very tempting to try and catch up on daily tasks while baby sleeps, but DON'T. Sleep deprivation is a major risk factor...so REST UP!
GET ACTIVE:
Exercise is a natural mood booster! The endorphins released during exercise can help combat your stress levels. Don't want to leave baby at home to hit a class or the gym? I can help you choose a wonderful at-home program suited for you!
PLAN BABY-FREE TIME:
Don't feel guilty about this! It is very important to regain what it feels like to have your own body back. This can fall back into the category of GET ACTIVE; take this alone time to work on your health. A bath is also ALWAYS a great option.
PROPER NUTRITION:
Foods rich in folic acid like green leafy vegetables, wholegrains, fortified breakfast cereals, maize meal and bread; foods rich in vitamin B2 including milk and dairy products, wholegrains, fortified breakfast cereals, maize meal and bread and ones rich in calcium, especially milk, yoghurt, cottage cheese and other cheeses - have at least 3 or more servings a day. Use low-fat milk, yogurt and cottage cheese if you have to watch your weight gain.
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