Often referred to as the “fourth trimester”, the immediate months following birth present many unique experiences and emotions for new mothers. In addition to navigating the presence of a newborn and the physical changes of the body, mental well-being is an equally important aspect requiring attention and care. When discussing overall wellness for mothers, it can be of benefit to explore the relationship between nutrition and postpartum depression (PPD).
Commonly known and discussed, postpartum depression (PPD) is reportedly experienced by 14% of women, or 1 out of 7, during the first year after giving birth. Defined as “major or minor episodes of depressive symptoms which arise within one year after delivery”, PPD may present as:
- Sadness
- Hopelessness
- Disinterest
- Inability to complete daily tasks
- Withdrawal tendencies
It’s important to note that this is different from ‘baby blues’, a more common occurrence among new mothers that normally resolves on its own.
Lifestyle habits may play a role in the occurrence, severity, and management of PPD, including nutrition. When discussing the relationship between mental health and dietary habits, positive correlations have been found which support the call for nutrition education. By playing a role in brain functioning and neurological processes, a nutritious diet has been known to positively counteract the effects of mental illness.
Certain dietary practices have been shown to lead to higher incidences of depression. For example, research has shown that a diet containing large amounts of fat may have the ability to induce postnatal mood disorders. To add, findings indicate that a deficiency in certain nutrients may be associated with a higher risk of PPD. When looking at the make-up of the typical Western diet, normally comprised of processed foods, high saturated fats, sodium, and sugars and refined grains, we see that it can have the potential to play a role in the development of PPD symptoms.
Research has shown that a diet containing large amounts of fat may have the ability to induce postnatal mood disorders.
As expecting and aspiring mothers think ahead of ways to optimize their postpartum lifestyle, the incorporation of nutritious eating patterns should be considered. Working to attain the proper nutrients throughout the duration of the pregnancy may be key. It’s been shown that a small, yet positive, impact can be made on decreased PPD between 8 weeks and 33 months postpartum. This is observed when a healthy dietary pattern was implemented at 32 weeks gestation.
Healthy dietary habits are those that include nutrient-rich foods and foods low in added sugars, sodium, trans fats and saturated fats. When addressing postpartum depression, specifically, foods rich in omega-3 PUFAs, magnesium, zinc, vitamin D, and B-group vitamins may be of greater priority. Lower intakes of these vitamins and minerals were shown to be associated with a higher risk of PPD.
- Omega-3 PUFAs: Walnuts, flaxseed, salmon
- Zinc: Dairy, legumes, protein sources, specifically organ meats
- Vitamin D: Egg yolk, butter, whole milk, vitamin-D fortified dairy products and cereals
- B Vitamin Complex: Whole grains, cereal products, lentils, lima beans, mushrooms
- Magnesium: Green leafy vegetables, whole grains, legumes, nuts
The journey of motherhood is mixed with a wide array of experiences, emotions, and learning curves. Looking more into the relationship between nutrition and postpartum depression may be one way of enhancing the postnatal journey. Women who are seeking to expand their families are encouraged to speak with a licensed dietitian or nutritionist to design the best course of action for their nutritional goals.
Rashida A. Marshall, MS is the creator of AFIYA Magazine, a digital health and lifestyle publication for Black women. This creative venture grew out of her love for learning, teaching, and sharing valuable wellness information to help improve the quality of life. Rashida is also a Pilates and dance instructor specializing in women’s health.
