Pregnacy Week By Week
Posted by admin on Sunday Sep 25, 2011 Under Pregnancy
Post natal depression and Exercise
Post natal depression is a serious mental health issue. It impacts ten percent of pregnant women. It can affect the bond between baby and mother, it may also places strain between couples and within family relationships. It is often viewed negatively by the community and by family members. However it need not be. It is curable and a natural common occurrence.
A recent study by researchers A.Daley, K.Jolly and C.MacArthur Oxford University 2009 have found that exercise along with social support can help ward off postnatal depression. Post natal depression symptoms include sadness, fatigue, changes in sleeping and eating patterns, reduced libido, crying episodes, anxiety, and irritability.
The likely cause of postpartum depression is a number of factors. The most significant is changes in a woman’s hormones during Pregnancy. Couple this with exhaustion following labor and the emotional journey of becoming a parent.
Current treatments for post natal depression has included hormone treatment, however this has been shown to not be an effective treatment. Other therapies also include use of social support groups and counseling along with anti-depressant drugs.
Exercise has been known to reduce mild forms of depression in normal populations. It has shown to be more affective for mild forms of depression than anti depressant drugs. Recent research has shown that this may also be the case for women suffering from post natal depression.
Exercise as simple as pram walking within the first 3 months following birth, can reduce the risk of postnatal depression by fifty percent. Daily physical exercise can boost mood by increasing the levels of “happy feeling” neurotransmitters in the brain.
These neurotransmitters are called Endorphins they create feelings of well being, calmness and relaxation. They are released during exercise as well as during meaningful conversations.
Regular exercise that increases your heart rate for 30min at least twice a week can help regulate mood better than low dose anti depressant drugs. This occurs without nasty unwanted side effects that anti-depressant drugs may induce.
The only side effect exercise induces are positive. The added benefits of exercise are strengthening lower pelvic floor muscles, increasing bone density, aiding with weight loss and improved heart and lung function. All of which will boost energy and capacity to keep up with the children.
One important factor to take note when starting to exercise in particular after birth is to introduce exercise gradually and slowly. Start with simply being more active around the house and short bursts of walking around the neighbourhood. Later this can be improved with a structured exercise program that includes strengthening and higher intensity aerobic workouts. Higher intensity aerobic and strength workouts could be as simple as joining a ZUMBA class or following a structured weights program.
It is important to seek professional advice if you are not accustomed to exercise. Exercise if done incorrectly can increase risk of injury and cause muscular imbalances further on down the track.
In addition to exercise, support from professionals, family and friends are also crucial to recovery. Mothers with postnatal depression need emotional support from people close to them. Often people who suffer from depression tend to withdraw from social situations, but this often compounds feelings of sadness and isolation. It causes small insignificant issues to become large and over whelming.
Joining mothers groups, inviting friends over, having parents close at hand will help build a strong social network. Not only can they provide physical help with caring for the new born, by also provide a platform for meaningful conversations. Psychologists and counsellors can also provide structured sessions to over some thought processes that may be hindering your recovery.
Post natal depression is a common mental illness that occurs within our community. It is nothing to be ashamed of and should be considered as an acute mental illness. Eating Nutritious food, exercising regularly and having a strong social support network all aid in reducing the risk of post natal depression. In addition it can be used as a suitable and safe treatment for those who are already suffering from post partum depression.
Exercise has many add on benefits and so does having people around you all the time. Not only will it make you feel great, but it can make life feel easier and more for filling. Get out there and enjoy a workout today- start changing your life!
About the Author
Gabrielle is a qualified Dietician & Exercise physiologist with eight years experience in the fitness industry. Her goal is to inspire other people towards good health and self belief though proper nutrition and movement.
Pregnancy Week By Week