Help Prevent Postpartum Depression with Omega-3s?

Written by Dr. Steve Chaney on . Posted in Omega-3 Deficiency, Postpartum Depression

What Does Science Say About Depression During & After Pregnancy?

Author: Dr. Stephen Chaney

prevent postpartum depressionCan you help prevent postpartum depression by using omega-3s?  Pregnancy and breastfeeding should be a wonderful time in any woman’s life, but sometimes the dark days of depression take hold. Postpartum depression used to be taboo. It was never talked about unless a mother did something terrible enough to make it into the headlines. Nowadays we realize that it is nothing to be ashamed of. In fact, it is fairly common.

The CDC estimates that 11-20% of women will suffer some degree of depression after childbirth. A similar percentage of women will experience prenatal depression (depression during pregnancy). To put these numbers into perspective, 20% of women can expect to suffer depression during their lifetime.

Of course, that doesn’t make prenatal or postnatal (postpartum) depression any easier to understand for any woman who has suffered from it. How could such a joyous time in their lives lead to depression?

The causes of prenatal and postnatal depression are multifactorial. Some, such as genetic predisposition and hormonal imbalances, may be beyond a woman’s control. Others may require medical intervention.

However, many women ask: “Is there something natural, some change in diet and lifestyle, I could undertake that might help with the depression?” This week we will look at a study suggesting that omega-3s might help with prenatal and postnatal depression.

 

Can Omega-3s Help With Prevent Postpartum Depression?

can omega3 prevent postpartum depressionThere are several reasons for suspecting that omega-3s might help with both prenatal and postnatal (postpartum) depression.

  • Many studies have suggested that omega-3 deficiency is implicated in depression.
  • A recent study DHA During Pregnancy  reported that pregnant women in the US are only getting around 1/5 the recommended amount of omega-3s from their diet.
  • During the second and third trimester, the fetus requires tremendous amounts of omega-3s, particularly DHA, to support its developing brain. This could be another instance of the fetus robbing an important nutrient from the mother’s body.

However, clinical studies to date have been inconclusive. Some have shown a clear correlation between omega-3 deficiency and pre/postnatal depressions. Others have not.

The authors of this study (Lin et al, Biological Psychiatry, doi.org/10.1016/j.biopsych.2017.02.1182 ) did a meta-analysis of all studies measuring both omega-3 status and pre/postnatal depression. They included 12 studies with a total of 7739 women in their analysis. Of the women in the study 1094 (16.6%) suffered with prenatal and/or postnatal depression.

Their findings were:

  • Levels of total omega-3s and DHA were significantly lower in the women with prenatal and/or postnatal depression.
  • The ratio of omega-6 to omega-3 fatty acids was higher in the women with prenatal and/or postnatal depression.

 

What Does This Study Mean To You?

healthy livingThis study showed an association between omega-3 deficiency and depression during the prenatal and postnatal periods. It suggests, but does not prove, that omega-3 deficiency predisposes to pre/postnatal depression.  So, taking the recommended amounts of omega-3s may help prevent postpartum depression.

If this were the only reason to suggest adding extra omega-3s to your diet during pregnancy and lactation, it might not be sufficient to spur you to action. However, recent studies suggest that increasing your omega-3 intake during pregnancy and breastfeeding is also important for your child’s brain development. Thus, there are at least two important reasons to make sure your omega-3 intake is optimal during pregnancy and breastfeeding.

It is important to recognize that increasing your omega-3 intake may not be sufficient to cure pre- and postnatal depression by itself. It is probably best as part of a holistic approach. You should also:

  • Make sure you are getting adequate B vitamins (especially folic acid, B6 and B12). Clinical studies have also linked deficiencies of these nutrients with depression.
  • Make sure your protein intake is sufficient and limit sugars and simple carbohydrates. This helps stabilize blood sugar swings that can affect your mood.
  • Keep caffeine to a minimum and avoid alcohol.
  • Employ stress reduction techniques such as yoga, meditation, or conversations with friends.

Of course, there is nothing radical about any of these recommendations. These are the same recommendations every pregnant mother is being given for the health of their baby. For example, the importance of folic acid has been recognized for decades. The importance of omega-3s for your child’s brain development has received increasing recognition in recent years.

Finally, if natural approaches don’t work, consult your physician.

 

The Bottom Line

 

  • A recent meta-analysis has shown an association between omega-3 deficiency and both prenatal and postnatal depression.
  • That is significant in light of a recent study showing that pregnant women in the US are getting only 1/5 the recommended amount of omega-3s from their diet.
  • This study showed an association between omega-3 deficiency and depression during the prenatal and postnatal periods. It suggests, but does not prove, that omega-3 deficiency predisposes to pre/postnatal depression.
  • In addition, recent studies suggest that increasing your omega-3 intake during pregnancy and breastfeeding is also important for your child’s brain development. Thus, there is more than one reason to make sure your omega-3 intake is optimal during pregnancy and breastfeeding.
  • Increasing your omega-3 intake may not cure pre/postnatal depression by itself. It is probably best as part of a holistic approach. You should also:
    • Make sure you are getting adequate B vitamins (especially folic acid, B6 and B12).
    • Make sure your protein intake is sufficient and limit sugars and simple carbohydrates.
    • Keep caffeine to a minimum and avoid alcohol.
    • Employ stress reduction techniques such as yoga, meditation, or conversations with friends.
  • There are many other things that can contribute to depression. If natural approaches don’t work, you should consult your physician.
  • For more details, read the article above.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Latest Article

Relieve Hip Pain After Sitting or Driving

Posted June 20, 2017 by Dr. Steve Chaney

Relief is Just a Few Movements Away!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

relieve hip pain after sittingI’m on a long business trip, speaking and teaching in Tennessee and New York, and the drive from Sarasota, FL meant many hours of driving over several days.  One of my stops was to visit with Suzanne and Dr. Steve Chaney at their home in North Carolina.  It was that long drive that became the inspiration for this blog.

After all those hours of driving, my hip was really sore. It was painful to stand up. While talking to Suzanne and Dr. Chaney I was using my elbow to work on the sore area, and when we were discussing the blog for this month it only made sense to share this technique with you.  So, Dr. Chaney took pictures and I sat at his computer to write.  I thought others may want to how to relieve hip pain after sitting or driving for long periods.

What Causes Anterior Hip Pain?

As I’ve mentioned in posts in the past, sitting is the #1 cause of low back pain, and it also causes anterior hip pain (pain localized towards the front of the hip) because the muscles (psoas and iliacus) pass through the hip and insert into the tendons that then insert into the top of the thigh bone.  When hip pain reliefyou try to stand up, the tight muscle tendons will pull on your thigh bone.  The other thing that happens is the point where the muscle merges into the tendon will be very tight and tender to touch. You aren’t having pain at your hip or thigh bone, but at the muscular point where the muscle and tendon merge.

It’s a bit confusing to describe, but you’ll find it if you sit down and put your fingers onto the tip of your pelvis, then just slide your fingers down toward your thigh and out about 2”. The point is right along the crease where your leg meets your trunk.

The muscle you are treating is the Rectus Femoris, where it merges from the tendon into the muscle fibers.  Follow this link, thigh muscle, to see the muscle and it will be a bit easier to visualize.

You need to be pressing deeply into the muscle, like you’re trying to press the bone and the muscle just happens to be in the way.  Move your fingers around a bit and you’ll find it.

Easy Treatment for Anterior Hip Pain After Sitting

relieve hip painHere is an easy treatment for hip pain after sitting you can administer yourself.  First, sit as I am, with your leg out and slightly turned.

Find the tender point with your fingers and then put your elbow into it as shown.

It’s important to have your arm opened so the point of your elbow is on top of the spasm.  It’s a bit tricky, but if you move about a bit you’ll come on to it, and it will hurt.  Keep the pressure so it’s tolerable, not excruciating.

After you have worked on this point for a few minutes you can move to the second part of the treatment.

hip pain treatmentPut the heel of your “same-side” hand onto your thigh as close to the spasm as you can get.  Lift up your fingers so the pressure is only on the heel of your hand.  You can use your opposite hand to help give more pressure.

Press down hard and deeply slide down the muscle, going toward your knee.  You can also kneed it like you would kneed bread dough, really forcing the muscle fibers to relax.

I’m putting in a picture from a previous blog to explain how you can also treat this point of your rectus femoris by using a ball on the floor.

As shown in this picture, lie on the floor with the ball on your hip muscle, and then slightly turn your body toward the floor so the ball rolls toward the front of your body. You may need to move the ball down an inch or so to get to your Rectus Femoris.

When you feel the pain, you’re on the muscle.  Just stay there for a minute or so, and if you want you can move so the ball goes along the muscle fibers all the way to your knee.

pain free living book coverIt may be a challenge to find this point, but it’s well-worth the effort!

In my book, Treat Yourself to Pain Free Living, I teach how to treat all the muscles that cause pain from your head to your feet.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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