47 woman this month | October 2011 | bonding with their baby, but they avoid seeking help because they’re ashamed to divulge their feelings. However, depending on the severity of the condition, a series of interventions, including dietary changes, exercise and therapy can help these mothers shake away the blues. Eat healthy and exercise Since a major cause of PPD is changes within the body, a good diet and healthy eating habits are important to fight this condition. “We tell young mothers to develop healthy eating habits and ask them to exercise. If she can lose the weight she gained during pregnancy, it makes her feel light, energetic and good about herself,” says Julie Abillamaa, senior dietician at Health Watchers Bahrain. A diet rich in vitamins, minerals and antioxidants can help lift the mood of mothers who otherwise feel frustrated and lacking in energy. Increasing intake zinc-rich foods, such as eggs, sea food and legumes, boosts the immune system, while colourful fruits and vegetables are rich in antioxidants including Vitamin C, A and selenium, which help the body recover from tiredness. “Eating bigger portions is not required of new mothers. If breast feeding, a mother needs to increase her food intake by 400 calories at the most. Mothers who eat healthily can actually drop up to half a kilo of weight every week during the lactating time,” says Julie. Exercise causes the brain to release endorphins which make you “happy” and half an hour’s exercise could be enough to make a mother feel comfortable in her own skin. The trick, Julie advises, lies in preparing yourself during the pregnancy and monitoring your weight gain instead of acting when it’s too late. Talk it out Therapy is the most effective way to treat PPD when it is moderate to severe in nature. In cases where the illness is experienced with severe functional impairment or with psychotic or suicidal characteristics — which is rare — it is necessary to seek therapeutic as well as medical help. “It’s best to talk about what you’re feeling. Psychotherapy is a very effective way for mothers to communicate openly, in a non-judgmental atmosphere, about what they are experiencing. If you or someone close to you is suffering from PPD, it is important to seek professional assistance from a medical doctor and a mental health professional,” says Thoraiya. Ask for support Every mother needs some “me time” everyday, so that she can look after herself and simply “be”. For this, support from family and friends, especially her partner, is crucial. Furthermore, a support network is essential to every mother experiencing PPD. “Having a support group or network could be a pivotal part of a PPD treatment programme because, regardless of the difficulty one is encountering, it is comforting to know that there’s someone who offers non-judgemental support, is able to listen and provide sound advice, and who has experienced the same, but has come through the difficulty,” says structural yoga therapist, Lavina Faleiro. Lavina offers pre and post-natal yoga classes as well as birthpreparation workshops in collaboration with colleagues Jasmine Smith, doula and Vicky Honar, lactation consultant and midwife. The group also offers breastfeeding and early parenting support groups for mothers-to-be and mothers with babies. Lavina feels such a network is especially important in Bahrain, where a Bahraini mother might find herself isolated, if extended family members are working, and expat mothers, who may find themselves without support because their families are all back home. Mums In Bahrain is another social networking website where moms can meet and exchange notes with other mothers. Boasting over 5,000 members in Bahrain, the club recently held a seminar at the Royal Hospital in Bahrain with dedicated doctors advising mothers on PPD. The website is also launching an interactive section: “Ask the Doctor” on its website, where parents will be able to communicate directly with family doctors and paediatricians and have their queries resolved. For further information: Health Watchers Bahrain 17 811-449; Thoraiya Kanafani 36 692-377. those Baby Blues
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