Experts from National Institute of Mental Health affirm that 15% of the women who give birth suffer from postpartum depression. This condition (PPD) is caused by a series of emotional and biological factors. After childbirth, the levels of progesterone and estrogen change intensely in a woman’s body. The hormones have a connection with the neurotransmitters that are in charge of someone’s mood and these changes can lead to postpartum depression.
We’ve made a list of methods in which you can prevent and overcome postpartum depression.
It’s well known that exercising can increase the level of serotonin, thus treating depression. It’s not necessary to go to the gym or have an intense physical activity. Stretching yoga exercises, doing exercises at home or taking walks for 30 minutes are good for you.
Sleep deprivation is associated with depression. It can be hard to sleep 8 hours a night when you have to take care of a baby, but you can take naps in order to feel rested.
Acupuncture is the process during which an expert introduces small needles in certain vital pressure areas in the body. Numerous studies, including one published in the Journal of Affective Disorders in 2012, have revealed that acupuncture can prevent and treat postpartum depression.
A calming massage is good in any situation, but it ca help you if you’re tired or you have negative emotions. Besides, a massage can improve breastfeeding, make you sleep better, reduce the swellings or it can control your hormones.
As a new mom, it’s indicated to talk to someone who is not your friend, partner or family member. You can share your thoughts and feelings with a social worker, psychiatrist, psychologist or therapist. Moreover, if you want to treat postpartum depression, you can try cognitive behavioral therapy or interpersonal therapy.
It’s important to know that breastfeeding relieves endorphins, thus making you feel good. Besides, through breastfeeding, the new mother connects emotionally with her baby.
- Foods that contain Omega-3s
Foods that are rich in Omega-3 fatty acids can increase your level of serotonin, therefore making you feel happier. You can consume walnuts, salmon or flaxseed in order to prevent or treat postpartum depression.
- Vitamin D
Vitamin D can also increase the level of serotonin. Usually, pregnant women have a vitamin D deficiency. If you want to take your necessary intake of vitamin D, you can stay in the sun during the morning or you can eat dairy and grain products, egg yolks and fish.
You can practice mindful meditation if you want to be calmer and control your feelings.
- Bright light therapy
During this type of therapy, people have to regard an amount of light for a determined time. It has a good impact on the following hormone:s dopamine, noradrenaline, and serotonin. Therefore, bright light therapy can prevent and treat postpartum depression.
Consult with your doctor before you choose any of these methods.