Exercises » Post Natal Depression
The birth of a new baby is depicted as one of life's miracle events surrounded by joy and family contentment.
This is why Post Natal Depression is a particularly cruel and hard hitting form of depression.
However let's not confuse it with the baby blues.....
The Baby Blues is experienced by up to 80% of new mums.
Typically it starts 3-4 days after the birth as hormonal levels of progesterone & Oestrogen plummet
It can last for up to 2 weeks. The symptoms include being tearful, anxious and feelings of not being able to cope
What Causes Baby Blues?
The cause has been linked to adjusting hormone levels. In reality the cause can be attributed to physical exhaustion after labour and emotional overload from the new role of motherhood. (No pregnancy book can fully prepare you for this life changing experience). Add to the mix sleep deprivation, bruised ‘bits' and ‘jelly belly'; no wonder you feel a little blue. Congratulations.... you're human!
Tips to Beat the Blues
•Activity. A gentle walk in the fresh air not only raises your ‘happy' hormones, it changes your focus to the see the bigger picture and helps keep perspective.
•Eat nutritious food every 3-4 hours. Low blood sugar depletes your energy levels and your ability to cope.
•Say "yes" to help. Don't be a mother martyr and try to do it all yourself. Divide and delegate responsibilities with your partner, family and friends. Of course no-one can do it as well as you, but learn to let go.
•Share your anxieties with those you trust. They won't judge or think less of you. It truly is helpful to talk it out.
•Indulge yourself in a treat. Soak in a bath with a magazine or chill out with your favorite TV soap whilst nibbling on some 70% organic chocolate (it's packed full of iron & antioxidants so it's good for you!)
The baby blues should go away by itself after two or so weeks. If you are still feeling overwhelmed, panicked and your blues are affecting your life on a daily basis, then you must seek medical help
Post Natal Depression
Post Natal Depression is a very real and recognized mental illness and can be treated successfully with the right help and support.
Being told by family or friends to "get a grip" or to "Buck up and count your blessings for a healthy baby", will not cure you.
Post natal depression is a temporary and treatable illness which requires professional help.
Thankfully celebrities who we may think live charmed lives, such as Brooke Shields; are more willing to open up about their experiences of post natal depression.
(Brooke documents her journey of depression in her book ‘After the Rain'.)
Also recently Fern Britton, Gail Porter and Melinda Messenger have openly revealed the emotional pain of their Post Natal Depression and how it affected them, their family and friends.
Experts have linked its cause to the sudden drop in oestrogen and progesterone hormones. It has also been linked to low thyroid levels for which a simple blood test can diagnose. The onset is believed to be triggered by neurological changes, but exacerbated by social factors. For instance, a traumatic birth, demanding baby, unsupportive partner and family pressures
The illness exists in all known societies across the world.
It affects 1:10 women regardless if it is your first or fourth child.
A family history of depression increases your risk by up to 30%.
If you previously suffered Post Natal Depression then you are 50-80% more likely to have a repeat attack.
However forewarned is forearmed and early treatment is highly successful
Signs & Symptoms
•Restlessness
•Sadness and very tearful
•Fatigue with no energy
•Lack of concentration and finding even simple tasks confusing
•Horrible and sometimes violent intrusive thoughts
•Poor appetite
•Sleep problems
•Feelings of worthlessness and guilt
•Apathy or extreme interest in the baby
•Feelings of panic and heart palpitations
(There is a severe form of depression known as Puerperal Psychosis. The signs are often manic, hyperactive and aggressive behavior. Sufferers may have hallucinations and hear voices. This condition is very rare and needs urgent medical help)
Treatment
Seeking medical help from your midwife, GP or health visitor as early as possible will set you on the road to recovery.
The use of specialized antidepressant medication may be prescribed, even if you are breast feeding.
Counseling and support groups may be recommended to support you through this time. They can be of huge value to help you understand you are not alone with this illness or on your journey to recovery
The Powerful Role of Exercise
Research has positively endorsed the vital role that exercise plays in the recovery and management of post natal depression.
•Physiologically, exercise increases your serotonin levels. These are the hormones responsible for the ‘feel good' factor.
•Activity stimulates the release of endorphins which are the body's ‘natural high' opiates. Naturally increasing these through exercise helps raise your self well being and mood.
•When exercising your body is able to release stress hormones in a positive way. This ultimately reduces tension and stress and instills a calmer response.
•The mind/body connection when you exercise raises your self esteem and helps change your negative focus to a more positive one.
•In addition, exercise simulates your parasympathetic response which is the body's natural impulse to rest and relaxation
TV Presenter Trisha Goddard who has openly talked about her predisposition to depression quotes
"Studies have shown that exercise is a more effective way of handling depression than medication alone"
Trisha builds a daily walk or run in the fresh air into her life.
She says "Being active on a daily basis has saved my sanity"
The Mental Health Foundation positively endorses the use of exercise to help treat depression.
Visit http://www.mentalhealth.org.uk for more information about post natal depression.
Also:
The Association for Post Natal Illness (APNI) offers information and telephone counseling by volunteers with personal experience
Call: 0202 7386 0868
Or visit http://apni.org/
So even if you feel ‘blue' or develop post natal depression, please try to include BloomingFit exercise as part of your recovery..... and remember you are not alone and if you need further support or information please contact us below and we will help you .....