Postpartum depression is a common childbirth complication that can occur anytime during the first year after childbirth. It can negatively affect a woman`s mood and ability to bond with her baby. Several factors increase a woman`s likelihood of developing the disease.
It is excellent to understand the risk factors and essential steps to improve your mental health can help you control postpartum depression.
What is postpartum depression?
Postpartum depression is a type of depression that affects about one in five new mothers. Moreover, some females with postpartum depression often experience sadness, anxiety, irritability, hopelessness, and sometimes postpartum anger. Other symptoms may include sleeping too much or too little, tiredness, significant weight or appetite gain or loss, agitation or lethargy, guilt or feelings of worthlessness, difficulty concentrating, and suicidal thoughts in the first year.
Mild depressive symptoms are common in the first few days after giving birth. This is called baby blues and affects up to 80% of new mothers. However, baby blues usually go away within a few weeks. While most women experience improvement when the routine changes, some develop postpartum depression. If your symptoms persist beyond postpartum depression, are moderate to severe, and make it difficult for you to work, care for yourself, and communicate with your baby, you may have postpartum depression.
How to suppress postpartum depression?
In most cases, with proper measures, postpartum depression is prevented. In most cases, females with low self-esteem, marital problems, poor support systems, and a history of depression or anxiety are at higher risk of postpartum depression. Women who have experienced baby blues or stressful life events are also at risk of developing depression after giving birth.
Additionally, if you are conscious that you may encounter postpartum depression, several measures can take to control it at the initial stage. Taking these steps can significantly reduce your risk of developing postpartum depression.
It`s important to remember that even if you take all precautions, it`s still possible to develop postpartum depression. Certain factors may be beyond your control, such as experiencing stressful life events. Mental health is vital in postpartum depression, so pay attention to your mental health and seek more help and treatment. However, many women recover from postpartum depression.
8 Measures You Should Take To Control Postpartum depression
Every woman, after childbirth, faces some baby blues due to lack of sleep, rest, pain, or any other thing. So, whether or not you are at chance for postpartum depression, you can help by taking steps to control it for other women. It can be helpful to prioritize your health, seek support, connect with others, and make time for motherhood. Noting to worry about if you still have some baby blues often, even if you try to control postpartum depression. If so, you may benefit from further help or treatment with Prof. Dr Rehana Aamer Khan.
Get all your concern clear with your gynecologist.
Suppose you think you may be at risk for postpartum depression. In that case, it may be helpful to alert your healthcare providers, including your obstetrician (OBGYN) or midwife, your primary care physician, and a psychiatrist or therapist ( if you have one). Moreover, Prof. Dr Rehana Aamer Khan (MBBBS, FCPS) observes you closely for signs of postpartum blues and depression and intervenes if required. If you feel sad, anxious, or irritable, you should speak sooner rather than later.
Be Active as much as you can
Exercise is an effective tool for greater well-being during pregnancy and postpartum. However, some research shows the results of exercise on postpartum women found that it can help relieve symptoms of depression. Plus, it also helps control depression from growing in the first place.
In addition to reducing and preventing depression, exercise can improve sleep and memory, reduce muscle tension, and increase the release of certain neurotransmitters, including endorphins, serotonin, and norepinephrine. Some studies have even found that exercise offers the same benefits as antidepressants but with a much lower risk of side effects.
If you are interested in starting an exercise routine, consult your doctor or midwife first. Strenuous exercise during pregnancy or after childbirth before your body needs time to recover can increase your risk. Professionals recommend two and a half hours of exercise per week, spread out over the week. 4 Good forms of exercise for postpartum women include walking, aerobics, stretching, and strength training. Whether pregnant or postpartum, exercise can be a valuable tool to help prevent postpartum depression.
Rest is best
This may contradict previous advice, but rest and good sleep are essential for physical and emotional recovery after childbirth. In many cultures around the world, women are encouraged to rest after giving birth with the help of family and friends so women can take the time to recover.
In the United States, people tend to focus more on a woman`s care during pregnancy than after childbirth. Once a woman gives birth, she will no longer receive the same level of help and support she had during pregnancy. Friends and family visits are usually more focused on the newborn than helping or supporting the mother.
If you`re tired or overwhelmed, don`t be afraid to ask about your needs and set your limits. For example, if entertaining friends and family are too intimidating, don`t overdo it. Your health always is your priority. Also, allow yourself to rest while your baby is asleep and develop good sleep habits to help you recover after birth.
Eat a healthy diet
After giving birth, food is the best way to control postpartum depression. For that, females should have the right nutrition diet to help control and reduce signs of postpartum depression. 6,7 Low levels of certain nutrients, such as omega-3 fatty acids, are associated with depression in postpartum women. Efforts to consume omega-3 fatty acids, whether in food or supplements, can help improve your mood. You can find this nutrient in some fish (such as salmon, tuna, sardines, and mackerel), nuts, seeds (such as flax, chia, and hemp), edamame, and beans.
A healthy diet is essential for women who are breastfeeding. If breastfeeding, you may need up to 500 extra calories per day for a total of 2,300 to 2,500 calories. Coffee. If you`re concerned about getting enough nutrition, talk to your doctor, dietitian, or dietitian.
Seek breastfeeding support
Breastfeeding is a great way to bond with your baby and provide good nutrition. However, it can also be a source of stress, especially if your baby is having difficulty feeding correctly. Experiencing breastfeeding challenges, such as sore nipples, swollen nipples, latching problems, and insufficient breast milk supply, is more common than most women realize. Many women blame themselves for having barriers to breastfeeding, which can lead to guilt and shame and contribute to depression.
Be sure to seek help if you find it difficult to breastfeed. Women who had difficulty breastfeeding were more likely to experience postpartum depression. 9 You can discuss your challenges with your obstetrician, midwife, pediatrician, or lactation consultant. They will be able to advise on how to overcome these challenges and decide if you should complement them with formulas. Seeking support can help improve your breastfeeding experience, and if you need formula, accept that decision.
Don`t hesitate if you need help.
There`s a reason the term "take town" is often used when discussing parenting. Caring for a newborn is a lot of work, and getting help from others around you can make all the difference. If you feel overwhelmed by the demands of motherhood, feel free to seek or receive support. Getting help with cooking, cleaning, or running errands can relieve some of your stress.
You can lighten some burdens by accepting help from friends and family, seeking help where possible, or building a support system with another family. For example, one night, you can cook for yourself and another family, and the other family can give back the next night. The same system can be applied to running errands, shopping, or babysitting. Finding creative ways to delegate chores can reduce stress, which may help prevent postpartum depression.