Eating more fish could reduce postpartum depression

Low levels of omega-3 may be behind postpartum depression, according to a review lead by Gabriel Shapiro of the University of Montreal and the Research Centre at the Sainte-Justine Mother and Child Hospital. Women are at the highest risk of depression during their childbearing years, and the birth of a child may trigger a depressive episode in vulnerable women. Postpartum depression is associated with diminished maternal health as well as developmental and health problems for her child. "The literature shows that there could be a link between pregnancy, omega-3 and the chemical reaction that enables serotonin, a mood regulator, to be released into our brains," Shapiro said. "Many women could bring their omega-3 intake to recommended levels." The findings were announced by the Canadian Journal of Psychiatry on November 15, 2012.

Because omega-3 is transferred from the mother to her fetus and later to her breastfeeding infant, maternal omega-3 levels decrease during pregnancy, and remain lowered for at least six-weeks following the birth. Furthermore, in addition to the specific biological circumstances of pregnant women, it has been found in the US that most people do not consume sufficient amounts of omega-3. "These findings suggest that new screening strategies and prevention practices may be useful," Shapiro said, noting that the study was preliminary and the further research would be needed to clarify the link and identify the reasons for it.

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How to avoid postpartum depression

First of all, you should be proactive and find out if you are at risk. In addition to scrutinizing the risk factors we decribe, set up an appointment with a qualified health-care professional to discuss your situation. He or she can help you minimize any risk factors within your control and help you come up with a plan to deal with PPD if it does occur. Diane G. was evaluated before getting pregnant, because she gave up a baby for adoption at age 16 and felt that she needed to resolve her past in order to move forward. She has three kids now and did not develop postpartum depression after any of the births. Here are 10 tips for reducing your risk:

1. Educate yourself

Learn everything you can about postpartum depression. This will enable you to recognize the condition if it occurs and get help for it quickly. You will also be able to give your health-care practitioners the information they need to help you recover.

2. Sleep and eat properly

A nutritious diet and a sufficient amount of sleep are critical to your health and well-being. Do your best to eat right and get as much sleep as you can, both during your pregnancy and your postpartum period.

3. Exercise

Exercise is a key component in reducing your risk for PPD. Squeezing in even 15 minutes of walking a day will elevate your mood and help you feel better about and in more control of your body.