Perinatal mood disorders are near epidemic levels in our modern culture. The apparent rise is due to many factors: better screening brings bigger numbers, fertility struggles are increasing and contributing to mood disorders, families are more geographically fractured than ever, neighbors are less involved, communities are disconnected—and, finally, moms have much higher (you might say impossible) expectations of themselves compared to previous generations. This is the age of the “do it all” woman, at great cost to her health: perinatal wellbeing needs to become a priority.
Just as there are many factors contributing to the increase in perinatal mood disorders, there are also many factors that support the emotional and mental well-being of the new or expectant mother. Peer support, a skilled counselor, a loving relationship, a great OB or midwife, exercise, rest, and medication when needed all help resolve and even stave off struggles with anxiety and depression.
Can Nutrition Play a Role in Mental Health?
What about the perinatal diet? How significantly does nutrition factor into not only physical health but also emotional well-being? Quite significantly—provided the many other factors that affect mood are tended to as well. You are what you eat, as they say, and we all know that too much junk food makes us feel, well, junky.
So what foods give you the most bang for your buck as you work to maintain balance during the crazy-hormonal-roller-coaster and unparalleled life change of the perinatal period?
Top Mood-Boosting Foods for Pregnancy & Postpartum
- Eggs – Packed with protein (a natural blood sugar stabilizer) and omega-3 fatty acids, which help fight depression and support your baby’s brain development.
- Flaxseed Oil – High in omega-3s and helpful in hormone regulation. Adding a couple of teaspoons to your morning smoothie or oatmeal keeps you full and satisfied longer.
- Cottage Cheese – Rich in protein, calcium, and tryptophan, an amino acid that promotes deep and restful sleep.
- Oatmeal – Helps your body produce serotonin, the chemical responsible for happiness. Postpartum, it’s also known to increase milk supply, supporting breastfeeding confidence and reducing mood disorder risks.
- Spinach and Kale – Dark, leafy greens loaded with folate, a vitamin B source that boosts mood, decreases anxiety, and helps produce dopamine, a hormone linked to pleasure and motivation.
- Almonds – A great source of protein and magnesium, which support gut health, sleep, and mood regulation.
- Yogurt – One serving of quality Greek yogurt contains as much protein as a lean piece of meat. It also balances gut bacteria, which has been linked to mood stability, and helps prevent yeast infections and thrush in nursing mothers.
- Dark Chocolate – Not just a guilty pleasure! Chocolate raises serotonin levels, has antioxidants for overall health, and provides a small energy boost without the jitters.
- Pinto Beans – Fiber for gut regularity, folate for energy and mood, and protein for blood sugar balance. Pinto beans can even help ease morning sickness—plus, they’re affordable and filling!
Here’s to your perinatal wellbeing and mental health! Happy eating!
For more support during pregnancy and postpartum, visit PHAwellness.com to find resources, more blogs like this, and our team of compassionate therapists.