It's not uncommon to feel down in the first few months after childbirth. Your body is recovering physically from labor and delivery, you're dealing with postpartum hormonal swings, and you're adjusting to life with the newest — and most demanding — member of your family. All of this can leave you feeling exhausted, cranky, and anxious. And while feeding yourself may be last on your to-do list, eating healthy foods, having regular meals and snacks, and following a few simple nutrition strategies can help boost your energy level and your mood. Read on for our best tips.Note: If you suspect you're suffering from postpartum depression rather than a temporary case of the "baby blues", tell your doctor or care provider right away. Postpartum depression (PPD) is a serious condition that requires treatment, and though a healthy diet can improve your mood, it can't substitute for professional help. Warning signs for PPD include insomnia, a change in appetite, weepiness or sadness that persists all day, and thoughts of harming yourself or the baby.
Stock up on omega-3 oils
Although research on the effects of omega-3 oils — found mainly in fish and some nuts and seeds — is still in the early stages, studies have found that countries whose populations eat large amounts of fish have lower overall rates of depression, including a lower incidence of postpartum depression among new moms.Pediatrician James Sears, co-author of The Baby Book, tells new mothers to stock up on foods rich in omega 3 oils — like wild salmon, flaxseed oil, and walnuts — which he believes enhance brain function and can help with depression. "Omega-3 oils really help the brain work better," Sears says.Many experts recommend having a gram (1,000 mg) of omega-3 oils a day. That's roughly the amount you'll get from any one of the following:
2 teaspoons walnut oil
2.5 teaspoons canola oil
1/3 teaspoon flaxseed oil
1.5 oz. herring
2 to 3 oz. of cooked salmon (a serving about the size of a pack of playing cards)
4 oz. of canned albacore tuna (not "light" tuna, which contains much less omega-3)
1/2 oz. walnuts
Omega-3-fortified eggs are also an option — two eggs will provide about half the daily allotment recommended above, or more, depending on the brand.Supplements are a good idea if you're having trouble getting enough omega-3s from the foods you eat, for instance if you're limiting your fish intake because of mercury concerns. (Nursing moms should eat no more than 12 ounces of cooked fish or canned "light" tuna a week, according to joint FDA/EPA guidelines, and avoid having more than 6 ounces of canned albacore tuna.) Omega-3 supplements made from fish body oils are considered safe for nursing moms — a 2001 analysis found no detectable levels of mercury or toxins in the top-selling brands. But avoid cod liver oil supplements if you're breastfeeding, because they can contain excessive amounts of vitamins A and D.If you're taking a supplement, read the label to determine how much omega-3 fatty acid each capsule contains. If you can, buy supplements in 500- or 300-mg doses and take two or three pills a day to equal 1,000 or 900 mg. Spreading your pills out across the day lessens the chance of having side effects like diarrhea, bloating, and nausea.
Although research on the effects of omega-3 oils — found mainly in fish and some nuts and seeds — is still in the early stages, studies have found that countries whose populations eat large amounts of fish have lower overall rates of depression, including a lower incidence of postpartum depression among new moms.Pediatrician James Sears, co-author of The Baby Book, tells new mothers to stock up on foods rich in omega 3 oils — like wild salmon, flaxseed oil, and walnuts — which he believes enhance brain function and can help with depression. "Omega-3 oils really help the brain work better," Sears says.Many experts recommend having a gram (1,000 mg) of omega-3 oils a day. That's roughly the amount you'll get from any one of the following:
2 teaspoons walnut oil
2.5 teaspoons canola oil
1/3 teaspoon flaxseed oil
1.5 oz. herring
2 to 3 oz. of cooked salmon (a serving about the size of a pack of playing cards)
4 oz. of canned albacore tuna (not "light" tuna, which contains much less omega-3)
1/2 oz. walnuts
Omega-3-fortified eggs are also an option — two eggs will provide about half the daily allotment recommended above, or more, depending on the brand.Supplements are a good idea if you're having trouble getting enough omega-3s from the foods you eat, for instance if you're limiting your fish intake because of mercury concerns. (Nursing moms should eat no more than 12 ounces of cooked fish or canned "light" tuna a week, according to joint FDA/EPA guidelines, and avoid having more than 6 ounces of canned albacore tuna.) Omega-3 supplements made from fish body oils are considered safe for nursing moms — a 2001 analysis found no detectable levels of mercury or toxins in the top-selling brands. But avoid cod liver oil supplements if you're breastfeeding, because they can contain excessive amounts of vitamins A and D.If you're taking a supplement, read the label to determine how much omega-3 fatty acid each capsule contains. If you can, buy supplements in 500- or 300-mg doses and take two or three pills a day to equal 1,000 or 900 mg. Spreading your pills out across the day lessens the chance of having side effects like diarrhea, bloating, and nausea.
Don't skimp on protein
It's especially important to get enough protein in your diet now, says Shoshana Bennett, president of Postpartum Support International, an advocacy and support group for women suffering from PPD. The brain needs proteins like those found in dairy products, soy, lean meats, and fish to produce the neurotransmitter serotonin, which has a calming effect on the brain. (Note: Carbohydrates are also an important part of this process, so aim for a balanced diet — not one that restricts carbs.) To increase your protein intake, try scrambled eggs for breakfast, a turkey or roast beef sandwich for lunch, and yogurt or some cheese and crackers at snack time.Protein recommendations are 71 grams a day for nursing moms and 46 grams a day for non-nursing moms, according to the Institute of Medicine's Food and Nutrition Board. To get a sense of how much protein is in various foods, see the list below or get more information from this article.
3 oz. chicken, turkey, or meat = 25 grams protein
3 oz. fish = 20 grams protein
Two-and-a-half 8-oz. glasses milk = 20 grams protein
three 8-oz. glasses soy milk = 20 grams protein
Three large eggs = 19 grams protein
3 oz. Swiss cheese = 15 grams protein
1 cup firm tofu = 20 grams protein
2 cups yogurt = 22 grams protein
6 tablespoons peanut butter = 24 grams protein
3 oz. dry-roasted peanuts = 21 grams protein
1 1/2 cups cooked beans such as chickpeas (garbanzo beans), kidney beans, baked beans, pinto beans, refried beans, or black beans = between 18 and 22 grams protein
1 1/2 cups cooked lentils = 27 grams protein
Drink plenty of liquids
Dehydration may make the blues worse — in fact, fatigue and anxiety are also symptoms of moderate dehydration. So drink eight to ten 8-ounce glasses of water a day, and don't wait until you feel thirsty (by the time you notice your thirst, mild dehydration may have already kicked in). This is especially important in the early days of breastfeeding, when nursing can make you extra thirsty. Grab a tall glass of water, juice, or even decaf iced tea before sitting down to nurse your baby.
Dehydration may make the blues worse — in fact, fatigue and anxiety are also symptoms of moderate dehydration. So drink eight to ten 8-ounce glasses of water a day, and don't wait until you feel thirsty (by the time you notice your thirst, mild dehydration may have already kicked in). This is especially important in the early days of breastfeeding, when nursing can make you extra thirsty. Grab a tall glass of water, juice, or even decaf iced tea before sitting down to nurse your baby.
Limit your alcohol intake
Though it may give you a quick buzz, alcohol is a depressant, so limit your drinking until you're on a more even keel. An occasional glass of wine in the evening to unwind isn't a problem, but regular heavy drinking may make your mood worse and disrupt your sleep. Depression and alcoholism often go hand in hand, so if you find your drinking spiraling out of control, talk to your healthcare provider.There are other reasons to abstain from drinking during the postpartum period. Having more than an infrequent drink can affect your ability to nurse and to be an alert, aware caretaker for your child.
Though it may give you a quick buzz, alcohol is a depressant, so limit your drinking until you're on a more even keel. An occasional glass of wine in the evening to unwind isn't a problem, but regular heavy drinking may make your mood worse and disrupt your sleep. Depression and alcoholism often go hand in hand, so if you find your drinking spiraling out of control, talk to your healthcare provider.There are other reasons to abstain from drinking during the postpartum period. Having more than an infrequent drink can affect your ability to nurse and to be an alert, aware caretaker for your child.
Moderate your caffeine intake
A cup or two of coffee can help get you going in the morning, but if you're guzzling caffeinated beverages all day long to counteract sleepless nights, you're more likely to end up jittery, frazzled, and unable to sleep at night. "Caffeine is public enemy number one — it is horrible for anxiety," says Bennett. "It makes people agitated, irritable, and restless," she says, noting that those are also symptoms of mood disorders. Plus, if you're breastfeeding, doctors recommend having no more than 300 mg of caffeine a day (about what you'd get in two or three cups of coffee) to avoid affecting your baby.Abruptly cutting out all caffeine can cause temporary headaches, lethargy, and crankiness. So if you consume a lot of the stuff, don't quit cold turkey — just slowly wean yourself to a few caffeinated beverages a day, or to none if you want to be caffeine-free.
A cup or two of coffee can help get you going in the morning, but if you're guzzling caffeinated beverages all day long to counteract sleepless nights, you're more likely to end up jittery, frazzled, and unable to sleep at night. "Caffeine is public enemy number one — it is horrible for anxiety," says Bennett. "It makes people agitated, irritable, and restless," she says, noting that those are also symptoms of mood disorders. Plus, if you're breastfeeding, doctors recommend having no more than 300 mg of caffeine a day (about what you'd get in two or three cups of coffee) to avoid affecting your baby.Abruptly cutting out all caffeine can cause temporary headaches, lethargy, and crankiness. So if you consume a lot of the stuff, don't quit cold turkey — just slowly wean yourself to a few caffeinated beverages a day, or to none if you want to be caffeine-free.
If you're craving sweets, go for dark chocolate
It can be easy to reach for junk food when you're tired and in need of quick calories, but try to resist the urge. Junk food may give you a temporary lift — but that surge comes with an eventual crash. If you do indulge occasionally, don't beat yourself up about it. But "if you have to eat something with a lot of sugar, eat some chocolate," says registered dietician Jo Ann Hattner. High-quality dark chocolate — with cocoa levels of 70 percent or higher — can improve mood by increasing serotonin levels in the brain. And some studies indicate that chocolate consumption triggers the release of endorphins, brain chemicals responsible for euphoric feelings.
It can be easy to reach for junk food when you're tired and in need of quick calories, but try to resist the urge. Junk food may give you a temporary lift — but that surge comes with an eventual crash. If you do indulge occasionally, don't beat yourself up about it. But "if you have to eat something with a lot of sugar, eat some chocolate," says registered dietician Jo Ann Hattner. High-quality dark chocolate — with cocoa levels of 70 percent or higher — can improve mood by increasing serotonin levels in the brain. And some studies indicate that chocolate consumption triggers the release of endorphins, brain chemicals responsible for euphoric feelings.
Don't forget your vitamins
Although a supplement is no substitute for a healthy diet rich in fruits and veggies, it can be difficult to cover all your nutritional bases with diet alone — especially during the first few busy weeks and months with a new baby.So it's a good idea to stick with your prenatal vitamin for the first few months postpartum. Prenatal vitamins generally contain more iron than regular multivitamins, which is important because your iron stores may be depleted after pregnancy and giving birth (especially if you had a cesarean section). Low iron levels can leave you feeling fatigued and down. Also, antioxidants — including vitamins A, C, and E — may improve overall brain function, according to Bennett.
Although a supplement is no substitute for a healthy diet rich in fruits and veggies, it can be difficult to cover all your nutritional bases with diet alone — especially during the first few busy weeks and months with a new baby.So it's a good idea to stick with your prenatal vitamin for the first few months postpartum. Prenatal vitamins generally contain more iron than regular multivitamins, which is important because your iron stores may be depleted after pregnancy and giving birth (especially if you had a cesarean section). Low iron levels can leave you feeling fatigued and down. Also, antioxidants — including vitamins A, C, and E — may improve overall brain function, according to Bennett.
Pay attention to your appetite
It's normal to skip meals and forget to eat on a regular schedule during the harried first weeks of caring for a newborn. But if you find that you're rarely hungry and that pushing yourself to eat is a chore, your loss of appetite may be a symptom of postpartum depression. (Eating poorly can also contribute to mood problems — your body needs regular, balanced meals and snacks to keep blood sugar levels stable. If they're not, it can affect your mood.) If you're consistently having to force yourself to eat, talk to your care provider.
It's normal to skip meals and forget to eat on a regular schedule during the harried first weeks of caring for a newborn. But if you find that you're rarely hungry and that pushing yourself to eat is a chore, your loss of appetite may be a symptom of postpartum depression. (Eating poorly can also contribute to mood problems — your body needs regular, balanced meals and snacks to keep blood sugar levels stable. If they're not, it can affect your mood.) If you're consistently having to force yourself to eat, talk to your care provider.
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