Postpartem depression and natural cures

If you are a Hot-Mama with the post baby blues, here are some ideas that may lift your mood without having to resort to taking anti-depressants:

1. Eat animal based omega-3 rich foods such as salmon and sardines regularly. If fish is not your thing, try a supplement like krill oil which has not been contaminated with pcb's. Omega-3 fat supports healthy brain function and a deficiency can lead to depression and anxiety.

2. Exercise! Studies have shown exercise to be as effective in treating depression as prescription anti-depressants. Remember, the best time to exercise is when you don't feel like it!

3. Avoid sugar and refined carbohydrates such as white rice, white bread, commercial breakfast cereals, crackers, cakes, and white pasta. Over-eating sugar and carbohydrates causes a drastic rise and drop in blood sugar levels, which can seem like an emotional roller-coaster. Sugar is the first thing we want to eat when we are over tired, so do your best to rest when you are tired and take naps when your baby is napping.

4. Get outside for at least twenty minutes a day. Being exposed to the sun is necessary for the production of serotonin in your brain which is the "feel good" neuro-transmiter. Sun exposure also insures that you are getting enough vitamin D. Studies have shown that vitamin D deficiency can lead to depression and moodiness. If you are unable to spend enough time in the sun, take a quality vitamin D supplement daily.

Eat fiber, lose weight

Want to lose weight post-baby, prevent excessive weight gain during pregnancy, prevent painful hemorroids while pregnant, control blood sugar?

The secret is FIBER. While not a sexy topic of conversation, read on. All you have to lose is inches from your waist and numbers from your cholesterol reading.

Why do we need fiber?

Fiber is especially important for the following:

- reducing the risk of colon and rectal cancer by permitting carcinogens in food to pass more quickly through the intestinal tract

- helping to regulate blood glucose levels in diabetes and in those who are trying to regulate their blood sugar for weight loss purposes

- helping prevent cardiovascular disease

- helping prevent and treat diverticulosis, constipation, and hemorrhoids

- helps to satisfy appetite by creating a feeling of fullness (feeling full = eating less = weight loss)

- has a cholesterol lowering effect

Most Americans do not get enough fiber. How much is enough? The National Cancer Institute recommends 25 to 35 grams of fiber daily. If you are not accustomed to eating that much fiber, increase your intake gradually. Too much too soon can lead to intestinal cramps, bloating and yes, gas.

All vegetables, fruits, whole grains, and legumes have fiber. Animal products do not have any. Most of the fiber in fruits and vegetables is in the skin. Fruit and vegetable juices are usually striped of all fiber. To add more fiber to your diet, eat vegetables and fruits with their skins, whole grain cereals, whole grain breads, beans, peas, and nuts.