Nothing prepares you for motherhood. Not the overdramatised TV shows, or your friends' horror stories or the cautionary tales from your own mother. There have been days I have wished away, moments I'd questioned what on earth I'd done to myself and periods of time where I've just wished everyone would go away and leave me alone. They are completely normal feelings that every mother has at some point.
I've also had days where I've felt so proud I wanted to shout from the rafters, felt more love than my heart can hold and just enjoyed every moment. And there are the weeks inbetween where you 'keep on truckin' and each day seems to melt into the next, almost monotonously, while simultaneously taking comfort from the routine and fleeting order.
However, for many new mums, those first two years are the hardest they will ever endure. Too many do so silently, some do so without realising they may need some help. And thankfully others identify they are struggling and ask for help. One in five first time mothers experience symptoms of postnatal depression in the first two years of their child's life.
There is mounting evidence, across the board that our diet can have a significant impact on our mood. This too is the case for postnatal depression. Although I did not look at the whys and hows when I wrote my Masters thesis, I did look at the whats. Mums whose diets were high in fruit, vegetables, wholegrains, healthy fats and lean proteins had fewer symptoms of depression than mums whose diets were higher in saturated fat, discretionary foods like chocolate, chips and alcohol or sugary drinks. My research, and the growing body of evidence worldwide, also found that mums who participated in some form of physical activity also had better mental health outcomes.
We are now beginning to understand that our diet affects our gut health and that is most likely a major contributor to our health, beyond just the physical.
Putting this into practice...
Its never too late to start to build new, healthier habits. Whether you're trying to conceive, already pregnant, or have just given birth. No matter where you are in your journey, the same rules of nutrition apply:
- Eat food regularly- don't wait until your stomach is growling at you, your head is pounding and you're ready to eat a house. As mums we walk around with handbags full of food for our kids. Why on earth don't we do the same for ourselves? There are plenty of easy to grab foods like nuts, a piece of fruit, a few wholegrain crackers with cheese, or even a nut bar that you can leave in there for weeks on end for that emergency
- Fill your plate with vegetables. Aside from them being high in fibre which is great for your gut, they are full of wonderful nutrients that you can't get anywhere else. So make sure you eat a rainbow every day.
- Fruit is a great way to indulge your sweet tooth, especially during the warmer months when there is such an abundance of beautiful fruits.
- Don't be afraid of, or obsessed with food groups - you don't need to avoid carbs, or drink protein powder. Just eat real food.
- Have an occasional treat because if you deprive yourself you'll only binge later.
- Move your body. Find something you love. It could be yoga, or walking, running, the gym, riding your bike up a mountain. It doesn't matter. Just find something and make time for it because it makes you feel good.
That's pretty much it. While it won't solve all of your problems, if you practice these regularly, life will feel a little bit easier to manage, and a little bit more under control.
Speaking from experience
I'm very open with anyone who asks, including my clients, that I too have had my own mental health challenges over the years. Looking after yourself and asking for help are the two most important things you can do for yourself and your family. As a teenager I struggled with depression, by the time I was a young adult I was having panic attacks and I worked very very hard to manage those feelings. I'm fairly certain, retrospectively that I had postnatal depression after the birth of my son and my panic attacks returned a few years ago after I lost my third child in my second trimester. I asked for help when I needed it and sometimes it was from my family, or a psychologist, or medication, and over time I've learnt more about myself, my own triggers and what works for me. But above all, when I look after my body with good food, and regular movement there's nothing that the world has been able to throw at me yet that I haven't been able to handle.
If you think you need help, you can contact the PANDA National Helpline on 1300 726 306 or visit www.panda.org.au
