Depression Prevention

The use of the placenta during the postpartum period to prevent depression can be invaluable.  But in addition to placenta supplementation there are several other steps you can take to help prevent or even treat postpartum depression.

Over two thousand years ago, Hippocrates said "All diseases begin in the gut" and more and more research is being done that proves that he was correct.  So when treating any disease, including depression, the best place to start is in the gut.

*BACTERIA*
The gut is home to between 500 and 1,000 species of bacteria.  The human body contains about 10 trillion cells, but the human gut contains about 10 times as many micro organisms in the intestines.  That's a lot of bacteria!!  And this bacterium is responsible for many bodily functions.  As it turns out over 90% of the serotonin in the body is produced in the gut. Serotonin is a neurotransmitter that is responsible for producing feelings of relaxation and a positive mood.  It is also responsible for regulating mood, sleep, and appetite.  Doctors started using SSRIs (selective serotonin reuptake inhibitors – normally prescribed to patients for the treatment of depression) to treat IBS in patients because they noticed that it was alleviating IBS in patients prescribed the medication for depression.  An interesting correlation for sure!

Certain bacteria in the gut have even been shown to increase GABA receptors in the brain.

What is a GABA receptor?

To give an example, when you drink alcohol, many people get a "feel good" or a "buzz" because alcohol (as well as benzodiazepines and barbiturates) increases GABA receptors in the brain.  The more GABA receptors in the gut the better, because that means there are more GABA receptors being put to use in the brain (although alcohol is not a long term solution to creating more GABA receptors).  So how does a person get their gut to produce more GABA receptors naturally and increase their serotonin production!?

Supplement with bacteria!  Bacteria influences communication between the gut and the brain so a high supply of good bacteria is absolutely essential!  Good sources of bacteria include high quality yogurt, kefir, water kefir, kombucha, fermented foods, and probiotic supplements.  Among its many other benefits, probiotics also help absorb nutrients out of the food that we eat which helps with other nutritional deficiencies that may also cause mood disorders.  A good reference book that includes recipes to make kombucha, kefir and fermented foods is Nourishing Traditions by Sally Fallon.  There are also several great blogs that have information and recipes including www.cheeseslave.com, www.mommypotamus.com, www.nourishedkitchen.com and www.wellnessmama.com. 

*NUTRITIONAL DEFICIENCIES*
Vitamin D deficiency has been linked to depression, heart disease, insomnia, osteoporosis and cancer.  Vitamin D can be obtained from just a few minutes in the sun each day (between 10 – 20 minutes).  In the winter it can be more difficult (and in some places impossible) to obtain vitamin D so it’s good to stock up in the summer (…winter blues anyone..?!).  Some good food sources of vitamin D to add to your diet in the winter months include lard made from pastured pigs, fermented cod liver oil and high quality eggs.
Omega 3 fatty acids are a great way to increase serotonin production naturally.  Studies have shown a correlation between low fatty acid intake and depression.  Countries that have a high dietary intake of omega 3’s can have a 10 times lower rate of depression!  Good sources of omega 3’s are wild caught fish such as salmon, sardines, anchovies, herring, cod liver oil and flax seeds.
Magnesium is a truly miraculous mineral!  Magnesium deficiency can cause a variety of symptoms ranging from depression to heart palpitations.  A great book about magnesium is The Magnesium Miracle by Dr. Carolyn Dean.  Good food sources of magnesium are spirulina, seeds, nuts and whole grains.
B Vitamins are essential to our emotional and physical health.  Although most Americans consume plenty of B vitamins, they are destroyed by alcohol, sugar, nicotine and caffeine so many of us are at risk for deficiencies.  Good sources of B vitamins are eggs, fish, beef, and leafy green vegetables.
Iron deficiency is becoming more common as our soil and food sources are depleted.  While iron deficiency in and of itself does not “cause depression” it is very closely linked with fatigue.  Fatigue is the number one predictor of postpartum depression so ensuring that a woman’s iron stores are adequate is very important during pregnancy and the postpartum period.  Iron rich foods include organ meats, red meat, blackstrap molasses, dried apricots, dark chocolate and green vegetables.

*EXERCISE*
A great way to boost your immune system, mood, circulation, and overall health is exercise!  Even getting out and going for a walk for 30 minutes a day can give noticeable benefits!  Exercise releases neurotransmitters and endorphins which is why people feel good after a workout and can become “addicted to the gym.”  Depression caused by devastating circumstances can also be helped by using exercise as a healthy coping mechanism.  Exercise can also help a person gain confidence!