5 Major Causes of Postpartum Depression! Dietitian Shen Shouru:⁢ Master the 4 Keys of Postpartum Diet to Maintain a ⁤Happy Mood

Women​ often experience anxiety, depression, emotional‍ instability, and other ⁤phenomena after giving birth ​due to fatigue and major‌ postpartum hormonal changes during pregnancy and childbirth. According to ​statistics from the Ministry of Health and Welfare, postpartum mood disorders are​ very ​common. About ⁣30%-80% of ⁢mothers will suffer from postpartum depression within 3-4 days after giving birth. About 10% of ‌mothers will even suffer⁢ from postpartum depression within 6 weeks ‌after giving birth. Nutritionists remind postpartum mothers to​ master the four keys of diet to maintain a happy‌ mood and stay away from the danger of depression.

What ⁢is Postpartum ⁤Depression? ‍5 ​Causes of Postpartum Depression

Postpartum⁣ depression is a concern for many new mothers and is also a common mental health problem after⁤ giving ⁢birth. Factors ⁣that occur include: postpartum hormonal changes, inability to adapt to psychological⁣ stress, long-term sleep⁣ deprivation,‌ lack of support from family and friends, and ‍postpartum physical health problems.

Postpartum Hormonal Changes

After pregnancy and ⁤childbirth, ‍female hormones (such as ‌estrogen and progesterone) drop dramatically and affect the brain’s mood-regulating chemicals (such as⁤ serotonin), leading to emotional instability and depression.

Inability to Adapt ‍to Psychological Pressure

Childbirth is a major life change. The need to‍ cope with the role‍ of⁣ motherhood, raising a newborn, changes in finances, work, ‌and relationships with your partner are all sources of psychological stress. Without adequate support, it can easily ‍lead to postpartum depression.

Chronic ⁣Sleep Deprivation

New mothers‍ usually experience severe sleep deprivation ‌after ⁤giving birth (such​ as waking ​up ​at⁤ night with a crying baby, not ⁣getting enough sleep⁣ while breastfeeding), which not only‍ affects their physical health⁢ but ‍also affects their psychological state, increasing the risk of maternal postpartum ⁤depression.

Lack of Support from Family and Friends

Lack of practical, physical, and psychological support from family, partner, or friends‍ can make postpartum mothers feel ⁤helpless ⁣and alone, which is the most common cause of postpartum depression.

Health Problems After Giving‍ Birth

Postpartum‍ body pain and breastfeeding difficulties cause physical ⁣and psychological​ stress that‍ affects mood.

4 Keys to​ Avoiding Postpartum Depression

Dietitian You Weiming from St. Martin’s ​Catholic‍ Hospital said that the best way to stay away from postpartum depression is to adjust ‌your physical and mental health and get good life⁣ support. Therefore, she shared the 4 most important key ways to⁣ reduce⁤ the risk of postpartum depression and promote physical and mental health.

1. Have the Right Support System in Place

Provide yourself with a proper⁢ support ‍system after ⁢giving birth, including‌ the help‍ of your partner, family, good friends, and postpartum institutions, so that postpartum ‌mothers can have time to rest and take care of ⁢themselves to reduce postpartum stress.

2. Prioritize Your Physical and Mental Health

Even if she is busy caring for a newborn, a mother should take care of herself regularly, maintain a good routine, and try to ensure adequate sleep (at least allow time ​for rest).⁢ A healthy ‌diet and moderate exercise can also help improve mood and increase physical strength. Relaxation techniques such as meditation and deep‍ breathing can help⁣ reduce stress and stabilize⁣ mood.

3. Understand Postpartum Emotional Changes‍ in Advance

It‌ is very important to learn and ​understand the emotional changes you may experience after giving birth and be‍ mentally prepared. It is normal to have unstable emotions after ‍giving birth, but if your mood continues‍ to be low for a long time or becomes serious, you can immediately‍ consult a professional doctor or psychologist to ‍avoid worsening the⁢ situation.

4.⁢ Manage Stress and Seek Help Promptly

Giving birth and caring⁤ for a newborn is a challenge.⁤ Don’t be ⁢too hard on yourself. Try to accept​ the imperfections of the parenting process and ⁤learn to adapt to​ your new life‌ step by step.⁢ Ask for⁤ help when needed​ to reduce excessive anxiety and stress instead ​of trying to solve everything on your own.

4 Keys ‌to​ a Postpartum Mom’s Diet to Help Her Feel​ Happy

Dietary nutrition‍ for mothers after childbirth is more helpful in promoting​ physical recovery, replenishing qi‌ and‌ blood, ⁣and helping breast milk secretion. Therefore, nutritionist Shen ‌Shouru of St. Martin’s Catholic Hospital recommends 4 ‍keys‍ to ⁤provide strong nutritional support in terms of diet mothers remain happy, healthy, and energetic to face challenges.

1. Get a Balanced Diet

Postpartum mothers need sufficient nutrition to promote physical recovery, help emotional stability, and secretion of breast milk to‌ nourish their newborns. Therefore, they need‌ to eat six kinds of food every day: whole⁣ grains, beans, fish,​ eggs, meat, dairy products,‌ etc.‍ vegetables, fruits, and nuts. Research shows that lack of iron, ⁣vitamin D, and zinc can lead to fatigue and depression. ‌Whole grains, fruits, and vegetables can provide‌ energy, ‌adequate ⁤vitamins, and minerals to⁤ help stabilize mood and reduce stress, making postpartum mothers happy.

2.⁢ Enough Omega-3 Fatty Acids

DHA: 300-500 mg/day,‌ or EPA+DHA:‍ 500-1000 mg EPA works by reducing inflammation ⁢and DHA affects brain function and nervous ⁢system stability.‌ Therefore, adequate EPA and DHA can reduce mood swings and help prevent postpartum depression. To achieve these intakes, it ‌is ‍recommended to eat fish 1 to 2 times a day. ​For example, 100 grams of mackerel contains EPA: about 500-1000 mg and DHA:⁢ 700-1500 mg.

3. Maintain Blood Sugar Stability

A‍ diet high in sugar and⁢ refined carbohydrates can cause rapid rises and falls ​in blood sugar, easily causing⁢ fatigue and emotional instability. Therefore, adding high-fiber carbohydrates to your daily diet, such as white rice with a little bit of whole grain brown rice, quinoa, oats, and sweet potatoes, can help stabilize⁤ blood sugar, prevent large blood sugar swings, and maintain emotional stability. Eating small ⁣portions of healthy‌ meals or snacks regularly⁣ to ⁢avoid going without food for long periods of time can​ also help maintain ⁢stable energy and mood.

4. Eat More Foods‌ Containing B Vitamins

B vitamins, especially B6​ and B12, are important⁢ for the nervous system and mood stability, and a deficiency can lead to fatigue and moodiness. Animal foods such as lean meats, eggs,⁣ and dairy products, as well as plant sources such as beans and ⁢green leafy ​vegetables, can provide rich B vitamins,‍ which can help improve energy and emotional stability in postpartum mothers.