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What if you’re depressed after having a baby?… This kind of exercise 3 times a week is effective

1 in 8 suffers from postpartum depression… Prevention and treatment effects through exercise

Research results have shown that exercise is effective in preventing and treating postpartum depression, which can easily occur after giving birth. [사진=게티이미지뱅크]

Pregnancy and childbirth are very joyful and happy events, but surprisingly, many women complain of suffering from depression after giving birth. Symptoms of depression that persist for up to a year after giving birth are called ‘postpartum depression’, and in the United States, it is a common condition that affects one in eight mothers.

Research is attracting attention with the results of a study showing that exercise can be a useful way to prevent and overcome postpartum depression, which further exhausts mothers who are already weak from childbirth.

It is good to exercise for 40 minutes 3-4 times a week.

A recent study published in the international academic journal PLos One showed that moderate-intensity exercise can be more effective in relieving symptoms of postpartum depression than general treatment. Researchers at the China University of Geosciences located in Wuhan, China, conducted a meta-analysis of 26 studies involving 2,867 people from 11 countries and regions, including China, and found that aerobic exercise such as swimming, cycling, walking or running, yoga, and dancing It was confirmed that exercise is effective in reducing and preventing postpartum depression.

As a result of comparing the participants who participated in aerobic exercise with the control group who received general treatment for postpartum depression, it was more effective than general treatment and was especially effective in terms of prevention. Researchers found that exercising at moderate intensity three to four times a week for 35 to 45 minutes at a time was most effective. In addition, although it was expected that exercise would have a positive effect on the prevention and treatment of postpartum depression, it was confirmed that there was a surprising level of change when a certain intensity and frequency was maintained, which made us look again at the potential value of exercise in the management and prevention of postpartum depression. I praised myself.

Exercise is not a substitute for general treatment

However, it is pointed out that it still needs to be proven through many studies whether exercise can replace basic treatments such as antidepressants or psychotherapy. U.S. health information media ‘Healthline’ cited expert opinions and pointed out that although research showing the benefits of exercise for postpartum depression continues to increase, it only results in a slight decrease in symptoms. He emphasized that the greater effect of exercise does not mean that antidepressants or psychological treatment are not necessary if you exercise, and that thinking this way is a dangerous approach.

However, as its effectiveness has been proven, the value of exercise as an adjunct therapy for preventing and treating postpartum depression is worth noting. So, is it okay to exercise unconditionally during pregnancy or after giving birth? What is important is the doctor’s permission. After giving birth, a woman’s body undergoes significant changes and it takes at least 9 to 10 months to return to a state similar to that before pregnancy. Therefore, it is best to start exercising after your doctor determines it is safe.

So what kind of exercise should you do? Of course, the effect of a particular exercise may be greater, but the most important thing is that it should be an exercise that you can enjoy without burden. Experts are of the opinion that excessive exercise while feeling pressure with the goal of losing weight gained due to pregnancy and childbirth does not help with postpartum depression at all. This type of exercise can actually increase depression due to disappointment, stress, and anxiety about not meeting expectations.

It is also important to eat well and rest well

In addition to exercise, a healthy diet, sufficient sleep and rest, and conversation with others can help relieve symptoms of postpartum depression. [사진=게티이미지뱅크]

In addition to exercise, there are ways you can practice it in your daily life to prevent postpartum depression and relieve its symptoms. Representative examples are a healthy diet and sufficient sleep time. A healthy diet that provides a balanced supply of the nutrients your body needs can increase your physical vitality and improve your mood. It may not be easy to raise children day and night, but it is also important to rest as much as possible and sleep well. As the saying goes, “When the baby sleeps, it’s when the mother rests,” it’s best to sleep or rest whenever you have time.

Regular intake of omega-3 fatty acids such as docosahexaenoic acid (DHA) may also be helpful. According to a paper published in the journal Affective Disorders, women with low DHA levels are more likely to suffer from postpartum depression.

It is also important to go out as much as possible and make time to meet and chat with other people. Research has shown that just sharing the hardships of parenting and talking about how you feel can lower the level of depression among mothers. Despite these efforts, if symptoms are severe enough to interfere with daily life, it is recommended to seek treatment through consultation with a specialist.

2023-12-02 08:30:53

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