Sadness, mood swings, insomnia, forgetfulness, and more are common symptoms during pregnancy and after childbirth. We can "accuse" hormones that indirectly affect your mood as guilty of causing these symptoms.
It's clear that women in pregnancy are sensitive. Mood swings are common - but depressed condition, which translates into irritability and tiredness along with drowsiness, can also be connected to food choices. Adequate nutrition can relieve the symptoms that accompany depression.
Proper diet helps increase the body's resistance to daily stress, especially during pregnancy. Even if you do not have a phase of depression, but you have a loss of will and energy, you will be surprised by the positive effects of proper nutrition. We suggest some of the following foods that you can use as natural anti-depressants during pregnancy.
Although it is known as one of the culprits for obesity, it also owns a range of good features: a source of mineral salts (phosphorus, magnesium, calcium, phytic and oxalic acid, iron, tannins, fluoride, phosphates), phenyl ethylamine (stimulates the brain in the production of endorphins), and significantly increases the level of serotonin. Small amounts of dark chocolate can elevate the mood during pregnancy. Dark chocolate also lowers blood pressure and increases the general feeling of well-being. It "cures" depression in a fast way, but only briefly. Enjoy chocolate, in the fullness of its taste, but at the same time do not forget the golden rule: you should be moderate in everything!
Fish is a natural remedy for depression because it is proven to reduce symptoms if consumed on a daily basis. Omega-3 fatty acids, which are present in fish, influence the secretion of dopamine and serotonin, and this in turn directly affects the reduction of depression. Omega-3-fatty acids are necessary for the growth and development of humans. They significantly reduce the risk of heart disease, appearance of asthma and allergy, have anti-inflammatory effects, help the development of baby's brain, and improve memory and learning processes. The body cannot produce these good fats and we can only get them through food, especially fish products.
Experts say that a diet that excludes carbohydrates can trigger depression. While simple carbohydrates like sugar and white flour are better to avoid, those arranged in the form of whole grains should be eaten every day, because they are essential to good health. Simple carbohydrates cause a sudden jump in blood sugar and its rapid decline, which makes us tired and listless, and may be harmful to the fetus during pregnancy. Whole grains are a source of fuel that the body prefers, and in addition - increase the level of serotonin, the "happy hormone." Our brain can produce serotonin only if we eat starchy carbohydrates, such as whole grain bread and cereals. It is best to start the day with whole grains if possible - oats, brown rice, barley or other grains in combination with dried fruit, nuts, and honey. This will give you more energy to go throughout your day.
A healthy breakfast is very important for good health, and especially so during pregnancy. Eggs are full of proteins that give us strength, as well as vitamin D, and zinc, which has anti-depressant properties. In addition, eggs contain choline and phospholipids which improve memory, and iron which helps with energy levels. These nutrients can help counter some of the symptoms of depression felt during pregnancy.
Beans, soybeans, chickpeas, lentils and other legumes are rich in tryptophan, an amino acid necessary for the formation of serotonin, which relieves symptoms of depression and other mental disorders. The secret of legumes? It's vitamin B content. Legumes are also rich in folic acid. Lack of folic acid in the long run causes insomnia, forgetfulness and irritability. Vitamin B9, or folic acid, during pregnancy is essential for proper fetal development, regeneration of cells and DNA synthesis. By supplementation of folic acid, the symptoms that accompany a depression can be removed. The effect of legumes will be felt best when combined with whole grains.
About the Author:
Theresa Brawner is a 28-year-old fitness instructor from Boston, MA, who writes articles for www.diet.st. in her free time. When she isn't helping new moms get back in shape, you can find her in the kitchen, working on new recipes.