Omega 3's and preventing Postpartum Depression

Research has shown that omega 3’s are imperative for healthy brain development in babies in utero. If the mom is not taking in extra Omega 3’s during pregnancy than she herself can become depleted. Low omega 3 levels have been linked to symptoms of depression. Research has also been successful in showing that women who consumed at least 200 mg of fish oil per day while pregnant had less risk of developing postpartum depression. I have treated depression naturally with patients for the past 6 years and fish oil is always a must. I have seen marked improvement in the depression symptoms reported by patients when they are taking 500-1000mg or more of fish oil/day. So, if it is imperative for baby’s healthy brain development, and it could prevent postpartum depression, I believe every pregnant woman should be taking omega 3’s. You can also consume Omega 3’s in natural forms such as fish like salmon, sardines, and swordfish. Since mercury levels can be an issue in pregnancy with certain fish sources, I often recommend taking a high quality omega 3 supplement and eating chia and flax seeds.

Some other things to consider if you are dealing with postpartum depression, or have in the past and would like to prevent it, are blood sugar levels.  Eat frequent, small, low sugar, high fiber snacks and meals. Exercise at least 20 minutes of aerobic activity at least 3 times a week. Nap with the baby and rest when you can, and if you are still struggling with fatigue and sluggishness, get your thyroid levels checked. Happy mama, happy baby!

http://healthland.time.com/2011/04/12/study-fish-oil-may-prevent-symptoms-of-postpartum-depression/

Karen Hyden, WHNP-BC, MSN, MEd is the Medical Director and Nurse Practitioner at Hope Clinic for Women. She believes in educating and motivating clients in making healthy lifestyle changes and collaborating with the counseling and mentoring staff in order to produce the best possible outcomes for patients.

What are your Intentions for 2015?

I have a friend who decided that creating New Year's Resolutions simply sets us up for failure. It doesn’t allow for mistakes or grace, so she decided to make some New Year’s Intentions. I really liked that. While some may say it is not a strong enough word, intentions allow someone the chance to mess up and come back the next day not filled with shame and guilt. Recently I attended a Brene Brown-Daring Way conference and was reminded how much shame could paralyze us. I think we have enough shame to go around, don’t you? Let’s maybe have some good intentions this year instead.

When we shared intentions at our staff meeting, it was clear many of us desired not more clients, more money or more volunteers, but more meaningful interactions with those we come across. There seemed to be a universal desire to be more connected and more ‘authentically present’ in other peoples’ lives. We are all feeling a sense of being rushed and a longing to slow down. We want to matter and we want others to know they matter. While it is OK to want to get healthy, lose weight, go back to church, join a bible study, or other similar goal, we are beginning to sense the urgent need to enjoy the journey and not focus so much on the destination. 

For me,  the biggest takeaway  from the conference was the concept of being kind to myself (sometimes called self-compassion). If I cannot be kind to myself, I cannot be kind to someone else. It starts by really listening to the way I speak to myself. Is that how I would talk to a friend? It is about checking in with my body. Do I need rest? Food? A walk around the building? Laughter? Fun? Quiet time with God? If I don’t know what I need, how can I best meet the needs of others? I know some of you reading this may think this sounds selfish, but I am speaking to the person who is burning the candle at both ends, or the person who gives and gives and gives. The person who is flat out exhausted, angry, hurt, sad, and dissatisfied. I encourage that person to take a personal inventory of how well you are taking care of yourself. I promise, the more you are kind to yourself, the more capacity you have to be kind to others, not less. So while you are considering (or already reconsidering) your intentions for 2015, I pray it includes ‘being kind to myself’.