Empowering Maternal Wellness: World Maternal Mental Health Week

In the whirlwind of motherhood, amid the baby giggles, sweet cuddles, and joy, one important thing often slips through the cracks - our own mental health. World Maternal Mental Health Week is a special moment to remind ourselves to prioritize our own wellbeing. It's an opportunity to open up about the things we usually keep to ourselves and discover ways to nurture ourselves while caring for our little ones.

Motherhood is indeed a wonderful journey, but let's be real – it's also challenging. It's easy to feel overwhelmed at times, leading many mothers to struggle with issues like postpartum depression and anxiety.

While there are countless options available to help us feel like ourselves again, what we eat can play a significant role in promoting self-love and wellness. Ensuring we consume the right vitamins and minerals during pregnancy and after childbirth isn't a magical solution, but it can positively impact our mental health and overall wellbeing.

Omega-3 Fatty Acids: They're not just for your baby's brain; they're good for yours too! Omega-3s, especially DHA, can help keep with postpartum blues[1] and elevate your mood.

Vitamin D: Vitamin D is not just for sunny days; it's also crucial for keeping your mood up[2]. Most of us aren’t getting enough Vitamin D in our daily lives, can could use a little boost, especially when we're pregnant or breastfeeding.

B Vitamins: Folate, B6, and B12 are like the perfect supplements for mental health and keeping your brain sharp[3]. Also, making sure you've got enough folate is important during and after pregnancy.

Iron: If you’re feeling tired and down, you might need a little more iron in your system. It's common to run low on iron when you're pregnant, and that can really bring you down. This can also be supplemented by eating leafy greens and lean meats.

Magnesium: Magnesium plays an important part for your nerves, helping you relax and de-stress[4].

It's not just about taking vitamins and supplements; maintaining a balanced diet filled with nutritious foods is essential for feeling our best. Think leafy greens, fatty fish, nuts, seeds, and legumes – they're like little bundles of goodness that can give you the boost you need.

Maternal Mental Health Week is your moment to shine as a mother! Let's raise our voices about the importance of self-care, both inside and out. When we understand how crucial good nutrition is for our mental health and ensure everyone has access to the right information and support, we empower ourselves and others.

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[1] Hsu MC, Tung CY, Chen HE. Omega-3 polyunsaturated fatty acid supplementation in prevention and treatment of maternal depression: Putative mechanism and recommendation. J Affect Disord. 2018 Oct 1;238:47-61. doi: 10.1016/j.jad.2018.05.018. Epub 2018 May 16. PMID: 29860183.

[2] Hsu MC, Tung CY, Chen HE. Omega-3 polyunsaturated fatty acid supplementation in prevention and treatment of maternal depression: Putative mechanism and recommendation. J Affect Disord. 2018 Oct 1;238:47-61. doi: 10.1016/j.jad.2018.05.018. Epub 2018 May 16. PMID: 29860183.

[3] Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.

[4] Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.