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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One of the Little known Causes of Headaches

Posted August 15, 2017 by Dr. Steve Chaney

Your Sleeping Position May Be Causing Your Headaches!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Can sleeping position be one of the causes of headaches?  

A Sleeping position that has your head tilted puts pressure on your spinal cord and will cause headaches. I’ve seen it happen hundreds of times, and the reasoning is so logical it’s easy to understand.

causes of headachesYour spinal cord runs from your brain, through each of your vertebrae, down your arms and legs. Nerves pass out of the vertebrae and go to every cell in your body, including each of your organs. When you are sleeping it is important to keep your head, neck, and spine in a horizontal plane so you aren’t straining the muscles that insert into your vertebrae.

The graphic above is a close-up of your skull and the cervical (neck) vertebrae. Your nerves are shown in yellow, and your artery is shown in red.  Consider what happens if you hold your head to one side for hours. You can notice that the nerves and artery will likely be press upon. Also, since your spinal cord comes down the inside of the vertebrae, it will also be impinged.

In 2004 the Archives of Internal Medicine published an article stating that 1 out of 13 people have morning headaches. It’s interesting to note that the article never mentions the spinal cord being impinged by the vertebrae. That’s a major oversight!

Muscles merge into tendons, and the tendons insert into the bone.  As you stayed in the tilted position for hours, the muscles actually shortened to the new length.  Then you try to turn over, but the short muscles are holding your cervical vertebrae tightly, and they can’t lengthen.

The weight of your head pulls on the vertebrae, putting even more pressure on your spinal cord and nerves.  Plus, the tight muscles are pulling on the bones, causing pain on the bone.

Your Pillow is Involved in Your Sleeping Position and the Causes of  Headaches

sleep left side

The analogy I always use is; just as pulling your hair hurts your scalp, the muscle pulling on the tendons hurts the bone where it inserts.  In this case it is your neck muscles putting a strain on your cervical bones.  For example, if you sleep on your left side and your pillow is too thick, your head will be tilted up toward the ceiling. This position tightens the muscles on the right side of your neck.

sleeping in car and desk

Dozing off while sitting in a car waiting for someone to arrive, or while working for hours at your desk can also horizontal line sleepcause headaches. The pictures above show a strain on the neck when you fall asleep without any support on your neck. Both of these people will wake up with a headache, and with stiffness in their neck.

The best sleeping position to prevent headaches is to have your pillow adjusted so your head, neck, and spine are in a horizontal line. Play with your pillows, putting two thin pillows into one case if necessary. If your pillow is too thick try to open up a corner and pull out some of the stuffing.

 

sleeping on stomachSleeping on Your Back & Stomach

If you sleep on your back and have your head on the mattress, your spine is straight. All you need is a little neck pillow for support, and a pillow under your knees.

Stomach sleeping is the worst sleeping position for not only headaches, but so many other aches and pains. It’s a tough habit to break, but it can be done. This sleeping position deserves its own blog, which I will do in the future.

 

Treating the Muscles That Cause Headaches

sleeping position causes of headachesAll of the muscles that originate or insert into your cervical vertebrae, and many that insert into your shoulder and upper back, need to be treated.  The treatments are all taught in Treat Yourself to Pain Free Living, in the neck and shoulder chapters.  Here is one treatment that will help you get relief.

Take either a tennis ball or the Perfect Ball (which really is Perfect because it has a solid center and soft outside) and press into your shoulder as shown.  You are treating a muscle called Levator Scapulae which pulls your cervical vertebrae out of alignment when it is tight.

Hold the press for about 30 seconds, release, and then press again.

Your pillow is a key to neck pain and headaches caused by your sleeping position.  It’s worth the time and energy to investigate how you sleep and correct your pillow.  I believe this blog will help you find the solution and will insure you have restful sleep each night.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

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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