Before Giving Birth
If you are diagnosed with depression while pregnant, your doctor will likely try to avoid medication in less severe cases to protect the fetus, but there are still some good practices to implement:
1. Change up your diet.
Cutting out caffeine, sugar, processed carbohydrates and artificial sweeteners can positively affect your mood.
READ: Blood Test May Help Rule Out Pregnancy Complications, Says Study
2. Try acupuncture.
Acupuncture can reduce depression symptoms when antidepressants aren’t safe, according to a study by researchers at Stanford University School of Medicine.
3. Supplement with mercury-free fish oil.
Omega-3 fatty acids, specifically EPA and DHA, already add to a baby’s growth and development, but adding fish oil supplements to your prenatal care can also decrease depression symptoms. Just make sure it’s mercury-free.
After Giving Birth
Depression is often treated with psychotherapy and if needed, antidepressants after you’re no longer pregnant. But, there are some good practices to implement into your post-pregnancy routine:
1. Get physical.
Exercise is a natural antidepressant. It releases your natural feel-good chemicals such as endorphins and serotonin, which stabilize your mood and lessen depression symptoms. Going outside for a walk with your baby or popping in a workout DVD during his or her naptime can help.
READ: Putting An End To These 5 Common Pregnancy Myths
2. Schedule time for yourself.
Although it’s easier to say than it is to actually do it, set aside some time for yourself to be alone. Seek whatever resources you’ll need to ensure that it happens often by asking family and friends. Getting a babysitter for a weekly Monday night yoga session or having dad take over at the same time every night while you refresh can make a difference in your mood and stress level.
3. Lean on someone.
When it comes to postpartum depression, you’re not alone. Up to 19 percent of women reported suffering from postpartum after giving birth, according to the Centers for Disease Control and Prevention, and that doesn’t include the women who suffer without seeking help. Aside from discussing your symptoms with family, friends, and your doctor, consider joining support groups or online forums to connect with other women who understand exactly how you are feeling.
For more information and resources for healthy pregnancy, click here.