- By Priyanka Munshi
- Tue, 21 May 2024 03:02 PM (IST)
- Source:JND
Did you know that eating the right foods has a big impact on mental health? This is especially true for new moms who are struggling with depression. Eating a healthy, well-balanced diet high in omega-3 fatty acids—found in fish and flaxseeds—can lift your spirits. Antioxidant-rich foods, such as fruits and vegetables, lower stress and inflammation. Stable blood sugar levels and consistent energy from whole grains help to avoid mood swings. Furthermore, sufficient consumption of vitamins and minerals, such as magnesium and vitamin D, promotes overall brain function.
Making a healthy diet a priority can also help new moms feel better emotionally and reduce signs of depression. In a conversation with Jagran English, Dr. Triveni Arun Akkiraju, a consultant in Obstetrics & Gynecology, Laparoscopy, Fertility, and High-Risk Pregnancy at Rainbow Children’s Hospital, Hebbal, in Bangalore, talked about the importance of postpartum nutrition and the essential food items that can prevent depression in new mothers.
Dr. Triveni stated, “I witness personally the difficulties that new mothers encounter throughout the postpartum period. It's a time of great joy and love, but also of profound bodily and emotional transformations. One of the most important things a new mother can do for herself and her baby is to prioritize good nutrition. While you may be tempted to emphasize everything else, remember that a nutritious diet is the basis for your recovery, energy levels, and even your mood.”
Motherhood is a joyful adventure, but the postpartum period can be emotionally and physically demanding. New mothers are frequently sleep-deprived, overwhelmed, and completely focused on their adorable newborns. However, prioritizing your own health, particularly your nutrition, is critical during this time. Also, it is very important to know about the five key food groups that can have a big impact on your mood, energy levels, and overall postpartum experience.
She further added, "While there is no one-size-fits-all prevention method for postpartum depression, a balanced diet can improve a new mother's overall well-being and potentially lower her risk. Instead of focusing on specific individual foods, consider these five fundamental food groups:
Protein-Rich Foods: Protein is essential for building and repairing tissues, which is crucial postpartum. It also helps with mood regulation and energy levels. Sources include lean meats, poultry, fish, eggs, beans, tofu, and lentils.
Fatty Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have been linked to improved mood and a reduced risk of depression.
Whole Grains: Whole grains like brown rice, quinoa, and whole-wheat bread provide sustained energy and complex carbohydrates, which help regulate blood sugar and mood.
Eating a healthy, well-balanced diet high in omega-3 fatty acids—found in fish and flaxseeds—can lift your spirits.(Image Credit:Freepik)
Fruits And Vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health and well-being. They can also help with fatigue and improve mood.
Healthy Fats: Healthy fats from sources like avocados, nuts, seeds, and olive oil can contribute to feelings of satiety, improve hormone balance, and potentially reduce inflammation, all of which can influence mood.
Also Read: Heatwave Alert In India: 5 Home Remedies To Get Instant Relief From Scorching Heat
Dr. Triveni concluded, "While there's no guaranteed prevention method for postpartum depression, nourishing the body with a balanced diet can lay a strong foundation for overall health and resilience. By making mindful choices and incorporating these nutrient-rich foods into their meals, new mothers can better navigate the joys and demands of motherhood with vitality and strength. Remember, taking care of yourself is not only essential for your own well-being but also for the health and happiness of your precious newborn."