Following a healthy diet in the postpartum period has been associated with fewer postnatal
depression symptoms. However, when you're exhausted and emotional, making decisions
about what to eat can feel overwhelming. In this episode of Nourish, I'm going to share my top 5
favourite foods for eating if you have any symptoms of postpartum depression. Stay tuned.
Hello! If this is our first time connecting, welcome!
My name is Melanie McGrice and I'm a pre and postnatal dietitian. I help couples give their
baby's the best start possible with the power of good food. Make sure you subscribe and connect
with me on my socials... you'll find all the details in the description box below this video.
I know how difficult it can be to eat well when you're depressed,
but conversely the right foods can help to improve your symptoms of postnatal depression.
So, I've put together my list of my 5 favourite recipes and foods
that help with postnatal depression to help get you back on track.
Number 1: start with nuts - nuts are an easy to grab snack. There's nothing that you need
to do to prepare them and they are nutrient-rich. Although all nuts are beneficial, my favourite for
postnatal depression are walnuts. Data from the National Health and Nutrition Examination Survey
in America found that those who eat walnuts were 26% less likely to experience depression.
Walnuts are rich in omega 3 fats and antioxidants making them a great choice
for reducing postnatal depression symptoms. Aim for fourteen walnuts halves each day.
Number 2: whip up some salmon and veggies - salmon is one of the richest sources of omega 3
fats providing around 2000 milligrams of long chain omega 3 per serve. This is around ten times
the amount of omega 3 found in most fish. Current research suggests that omega 3 is one of the most
helpful nutrients for reducing postnatal depression symptoms. Salmon fillets are really
quick to cook, either in a griller or in a pan with a splash of extra virgin olive oil if needed.
You can also purchase frozen salmon fillets which can be quickly cooked in the microwave. Serve them
up with some veggies for additional antioxidants and you'll have a fast and nutrient-rich meal.
Number 3: grab a banana - bananas are rich in a prebiotic fibres such as inulins and oligofructose
which have been found to stimulate the growth of good gut bacteria. There is now
significant research to show that optimising your microbiome is beneficial for postnatal depression.
In my view, when it comes to improving your gut microbiome, bananas are one of
the best snacks you can eat. And, you have to agree, that they are a super quick and
easy snack, even when you're time poor and doing everything one-handed as you juggle your baby.
Number 4: freeze some lentil patties - when we're busy with a little one,
we don't always have time to cook; especially if you throw postnatal depression on top.
That's why it's helpful to have a nutritious meal that you can just pull out of the freezer
and heat. Lentil patties are a great option. They freeze well, heat quickly and can be eaten as is,
without needing to prepare sauces or sides if you don't have time. Furthermore, numerous
studies have found that a diet rich in legumes are associated with reduced rates of depression.
Number 5: begin your day with bircher muesli - oats have a very low GI or glycemic index
which research suggests may be helpful for postnatal depression.
Bircher muesli is a fantastic option as it can be prepared in advance, then saved in
individual portions, then just pulled out of the fridge and eaten when you're ready.
I'll post some links to some great recipe options in the description box below this video.
I'll also include the details for my team of dietitians should you decide that you'd like
some personalised dietetic advice. And, let me encourage you that every change you will make
will help you to take one step closer to recovery, so do the best that you can.
Please reach out if there's anything else that you need.
I'll look forward to seeing you in my next video!