Studies have shown a connection between nutrition and maternal depression that can occur during pregnancy and up to 1 year postpartum. Poor nutrition has been linked with symptoms of postpartum depression.
Postpartum nutrition plays an essential role in helping moms recover from all the stress of childbirth. It is essential for your physical and emotional recovery and well-being. The right nutrients and meals can speed up healing, help nourish your baby if you're breastfeeding, and positively impact your mental health.
Optimizing postpartum nutrition through diet is one of the effective ways to decrease the risk of experiencing postpartum depression.
See some tips to managing a healthy diet during postpartum depression below:
Try to eat healthily by planning your meals ahead. As a new mom, having your meals planned will help you reduce the risk of maternal mental health concerns. It will also prevent you from skipping meals often. Do not exclude any food groups. Include eggs, fruits, vegetables, legumes, nuts, fruit and yoghurt smoothies in your diet. Also, you can opt for quick and easy to make meals.
Don't underestimate the importance of hydration. Drink at least 6 cups of water everyday and eat your fruits and vegetables. Hydration can aid in the healing process, so create a routine for yourself that involves water, such as making yourself a fresh cup before sitting down to feed your baby, or bringing a water bottle with you whenever you go somewhere.
Try to exercise. Take a walk and get out of the house to get sunlight from time to time.
Find someone to talk to. Keep in touch with your families and friends, most especially, always communicate with your partner and make time for each other.
Join support groups for new parents. It is good to be in a community of like-minded people where you can share your problems and get feasible solutions, especially from experienced moms.
Prioritize rest for yourself. You should sleep and take naps whenever you have the chance, especially when your baby is asleep.
Go out with your friends or talk to them on the phone.
Find time for self-care and doing things you enjoy, like reading or other hobbies.
Get help with household chores or errands. This is very crucial! Motherhood is special, but you don't have to undertake it alone!
As a new mom, try not to get too overwhelmed meeting everyone else’s needs that you forget to eat. You can also set an alarm to remind yourself, if needed.
Ultimately, you can partner with a registered dietitian nutritionist at Simple Eats With Kiki to guide you along your journey for a healthy pregnancy and postpartum recovery.
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