What is postpartum depression?
Two of the most significant milestones in a woman’s life are becoming pregnant and giving birth. The arrival of a child causes abrupt and significant shifts in a woman’s responsibilities and duties. The initial weeks and months following childbirth can potentially be fraught with emotional instability for a new mother as she suddenly needs to attend to her baby’s requirements, adjust to her altered sleep schedule, and physically recuperate from the delivery process.
Hormonal fluctuations, exhaustion, the discomfort of the birth incision, swollen breasts, and painful nipples intensify the emotional upheaval of this time period. Furthermore, this postpartum period is often associated with changes in marital and family relationships, as well as being a source of additional financial hardship. Maternal postpartum depression is therefore most likely to develop during this postpartum period.
Postpartum depression, otherwise known as post-natal depression, is a serious mental health issue that requires professional treatment. It typically manifests four to six weeks after childbirth. Symptoms typically include mood swings, loss of interest, or diminished interest, in activities previously enjoyed, and insomnia. Postpartum depression impacts between 10% and 20% of mothers in Western nations. The degree of social support, past depressive illness, stress, psychological factors, and obstetric factors are all associated with the potential for postpartum depression.
The first four months after giving birth are when the incidence of post-partum depression peaks, but it can occur at any time during the first year after childbirth. A woman may experience physical or emotional difficulties in caring for her newborn, which can hinder the early bonding and attachment process between the mother and child. It can also impede the development of effective infant care skills.
If left untreated, this can negatively impact the mother-child relationship and have an adverse effect on the child’s cognitive, psychosocial, and physical development. It can also occasionally develop into a persistent depressive illness which can result in an increased risk of suicide.
What to do if you have postpartum depression
If you suspect you have postpartum depression, it is critical that you seek the help of a medical professional. They may prescribe antidepressants, psychotherapy, and social support as treatment options. Additionally, in the UK, US, and Australia, clinical practice guidelines now advise the inclusion of physical activity as a component of postpartum depression treatment.
International guidelines suggest a combination of strength and vigorous aerobic exercises, with at least two to three 30-minute sessions weekly. UK guidelines suggest group exercise programmes and offer general recommendations to increase any form of physical activity. Exercise is seen as a useful addition to medication, or even, in less severe cases, a substitute for counselling.
A comprehensive study conducted across 11 nations found that regular bouts of moderate-intensity exercise may help treat and, importantly, prevent postpartum depression. Exercise has been shown to improve a number of physical and cognitive outcomes. A word of caution though; experts advise against substituting first-line therapies such as psychotherapy and medications with exercise for severe postpartum depression. In the event of severe postpartum depression exercise should be used in conjunction with first-line therapies.
What are the benefits of exercise?
Studies reveal that although physical activity initially increases the body’s stress response, individuals who exercise regularly have overall reduced levels of stress hormones such as cortisol and epinephrine. Exercise offers the body an opportunity to practice coping with stress on a biological level. It induces far closer communication than usual between the physiological systems of the body, all of which are engaged in the stress response.
The renal system, which in turn connects with the muscular system, is in communication with the cardiovascular system. Additionally, the sympathetic and central nervous systems, which also need to communicate with one another, regulate each of these. The real benefit of exercise may, therefore, lie in this exercise of the body’s communication system. The more inactive we get, the less effective our bodies are at handling stress.
Physical activity is thought to trigger a release of endorphins and serotonin – both of which are known to improve mood. The brain’s pituitary and central nervous system create endorphins, which act as the body’s own natural mood enhancers. Endorphins enter the blood stream during exercise, stress, or danger, momentarily reducing pain and discomfort. Endorphins work by chemically numbing pain and facilitating the body’s flight or fight reaction. This is known to help the body deal with stress.
Serotonin serves a variety of purposes in the body, such as regulating appetite, sleep, libido, and digestion. Additionally, serotonin is important for memory and multitasking. Individuals who are deficient in serotonin experience anxiety, panic episodes, and compulsive habits. Exercise is one of the easiest ways to cause the release of serotonin into the bloodstream.
Both of these important hormones help with blood flow, relaxation, mood enhancement, and stress reduction. It’s important to note that exercises need to be challenging enough to allow the body to be pushed to a safe limit in order to boost the production of endorphins and serotonin. Not only will you feel better after exercising, but you will also experience an increased sensation of accomplishment and mental clarity once the hormones start working.
So, whether you are pregnant, or have recently had a baby, jump into some comfy clothes and get your body moving!
