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Page: Nutrition / Prevention
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Nutrition: Nutrition has shown itself to be a factor in the condition known as postpartum depression. Many scientists in the medical community have begun to publish their findings in the area. Some aspects of what role nutrition plays in a woman’s chance of suffering from this condition have become quite controversial while others have been embraced as useful aids to help combat suffering from postpartum depression. One area of the nutrition factor that is shrouded in a great deal of controversy and is fiercely debated by both sides of the issue is the use of aspartame and other sugar supplements during the course of a pregnancy. Many independent studies claim that aspartame is a carcinogen and that when ingested produces large amounts of phenylalanine in the body which can lead to birth defects such as mental retardation. This is due to the fact that the phenylalanine can disrupt the connections being made in the fetuses developing brain. Aspartame has also been linked to causing abnormal serotonin production in the brain. Due to these findings some doctors caution pregnant woman not to use aspartame, based on the concern that low serotonin levels in the brain could greatly increase the risk of suffering from the effects of postpartum depression. Despite the findings of these independent studies done on aspartame the FDA, Searle / Monsanto (the company that birthed the chemical), and the Food and Beverage Association of America vigorously defend the safety of their product and claim that the findings against aspartame should be viewed as “urban myths.” One factor in regards to the diet of pregnant women that most doctors agree upon is the increased need for omega-3 fatty acids. It is recommended that pregnant women ingest at least 1,000 mg (1 gram) of omega-3 oils every day. This amount of oil can be obtained through any of these examples: 2 teaspoons of walnut oil, 2 to 3 oz. of cooked salmon, or 1/3 teaspoons of flaxseed oil. Pregnant woman choosing to eat fish as a way obtain their necessary amount of omega-3’s should limit their intake to 12 oz a week. This is due to the mercury levels found in fish that could be potentially harmful to a mother’s unborn child or to infants being reared on breast milk containing high amounts of the toxic element. Along with omega-3’s, protein also plays an important role in the diet of a pregnant woman. When the body breaks down protein it allows the brain to produce the neurotransmitter serotonin, which helps to relive anxiety. It is recommend that nursing mothers ingest 71 grams of protein per day while non-nursing mothers only need 46. Protein can be found in a wide variety of foods. Some examples along with their protein content are as follows: 3 oz of most meat products contain about 25 gm, 3 large eggs will hold 19 gm, and 3 oz of Swiss cheese will have about 15 gm.
Hydration: One of the most important roles in any diet (especially for pregnant and nursing mothers) is that of hydration. Drinking enough liquid is a key part in combating postpartum depression. Studies have shown that dehydration can cause feelings of fatigue and anxiety.[citation needed] If a woman already suffering from postpartum depression failed to keep herself properly hydrated, the chances of her condition worsening would be almost certain. It is recommend that pregnant women make sure to consume ten 8oz glasses of water every day. Mothers who are nursing are strongly urged to drink a tall glass of water, milk, or juice before sitting down to breast-feed their child. Another aspect of liquid diet concerning postpartum women is the consumption of alcohol and caffeine. Despite the feelings of light euphoria alcohol may seem to induce it is a depressant. It is recommend that postpartum women greatly limit their alcohol intake until they feel emotionally stable and physically recovered from the strains of giving birth. Caffeine consumption is also a concern in the diets of pregnant and postpartum women. While it is common practice for someone to use caffeine as a way to raise ones alertness, when consumed in large amounts it has been shown to cause a variety of side effects such as: restlessness, anxiety, and headaches. All these conditions can be very detrimental to pregnant and postpartum women. It is recommended that pregnant and nursing mothers consume no more than 300 mg of caffeine a day. It is also recommended that if one decides to stop using caffeine they should wean them selves off the drug slowly. This is due to the concern that by eliminating caffeine abruptly (rather than in small steps) it may induce intense headaches, feelings of irritation, and lethargy.
Vitamins: While vitamins cannot be relied upon to solely provide an individual with all the nutrition they need, vitamins can do a great deal to help combat postpartum depression. It is highly recommend that postpartum women take a daily prenatal supplement to aid them in meeting all their nutritional needs. When choosing a prenatal vitamin one should look for a supplement containing high amounts of iron and vitamins A, C, and E. Warning: While vitamin A is essential to normal fetal development, high amounts are teratogenic, ie. cause birth defects. Even twice the daily recommended amount can cause severe birth defects, while certain acne medicines contain enough amounts to be teratogenic after a single use.
Appetite: It is extremely important for pregnant and postpartum women to maintain a healthy appetite. A proper calorie intake is a key part in keeping one feeling healthy and positive both during the pregnancy and in the first few months after the birth. If a woman finds herself with a strong lack of appetite she should consult her physician. This may be a sign of postpartum depression and therefore should be brought to the attention of ones doctor. Cortisol is produced as a response to stress and cannot be converted into serotonin. the intake of any substance, including caffeine may produce an overload of cortisol, which in turn limits the production of serotonin, causing a higher risk of postpartum depression. amino acid tryptophan and vitamin B6 is essential in the process of building serotonin.
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Important notice:
The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other
qualified health provider with any questions you may have regarding a medical condition.
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