Mood-Boosting Foods to Have in Your Grocery List!
When it comes to planning for your confinement diet, most mothers focus on having nourishing food that can help with their physical recovery. While taking care of your physical health is certainly important after childbirth, do remember to show your mental health some love too.
In case you haven’t heard before, most mothers tend to experience a condition called postpartum baby blues after giving birth. Postpartum baby blues refers to the mood swings, sadness, anxiety and stress that new mothers feel during the first few days after labour. While the exact reasons of postpartum baby blues are not clear, medical professionals suggest that hormonal fluctuations, lifestyle changes, and sleep deprivation could be the contributing factors.
Some of the symptoms of baby blues include:
- You feel like crying most of the time, even over the smallest incidents
- You get irritated easily for no apparent reasons
- You feel unattached or unbonded to your baby
- You are feeling worry or anxious most of the time
- You are finding it difficult to fall asleep and stay asleep
If you find yourself in these situation after giving birth, chances are you are not alone. According to a study in the United States, about 80% of mothers experience postpartum baby blues. Now that you know that it’s a relatively common postpartum condition, is there any way to prevent or manage this? Of course! A study shows that having a well-balanced diet after childbirth helps in improving your mood and reducing the risk and development of baby blues and postpartum depression. So what are the foods you should have to achieve a balanced confinement diet? Here are the mood-boosting foods you should add in your grocery list!
First and foremost, eat fish for confinement! Fish, especially salmon, are rich in Omega-3 Fatty Acids. According to studies, people who consumed more fish are less likely to have depression symptoms. Other than being a mood stabiliser, the Omega-3 Fatty Acids can improve memory, maintain cardiovascular systems, as well as supporting the brain and general well-being.
For breastfeeding mommies, fish like salmon is one of the best breast milk boosting foods. The DHA in the breast milk helps the growth and developments of your baby’s brain. Another study found that mummies with lower levels of DHA in breast milk tend to have higher rates of postpartum depression. So, it’s encouraged for mummies to need to consume more fish during the confinement period. Check on our menu for our famous nourishing and milk-boosting soup which is green papaya fish soup.
Other sources of Omega-3 Fatty Acids are eggs, walnuts, red kidney beans, broccoli and cauliflower.
Whole grains are rich in Vitamins B which are important for energy and optimal brain health. Whole grain, the complex carbohydrates avoid you for mood-swings and anxiety. Eating whole grains can keep you energised for longer hours. In contrast, simple sugar like sweets and foods from white flour can give you a fast boost but leave you crashing in no time.
This is why Tian Wei Signature includes a lot of whole grains in the confinement meals. Some whole grains that you should include in your confinement meals are quinoa, brown rice and millet. Eat whole grains during confinement to keep yourself feeling good and energised.
Green Vegetables & Fruits
Did you ever notice that when you eat more vegetables and fruits, you tend to feel better and more refreshed that particular day?
Yes, eating more vegetables and fruits can decrease your risk of suffering from depression and helps for mood-boosting. Both vegetables and fruits are good for physical health in a long run. On the other hand, it is good for mental wellness in short term. This is because these foods are rich in Vitamins B which are important for mood and increase energy levels. Other than that, both vegetables and fruits are high in dietary fibre which helps to avoid constipation.
Some of the best vegetables to eat after delivery include broccoli, kailan, shanghai green, and spinach. These vegetables are rich in vitamin C that not only improve your physical and mental well-being, but also boost the nutritional quality of your breast milk too!
You May Also Read this : Best Postpartum Food for Weight Loss
Nuts are loaded with vitamins and minerals which helps to calm the nerves. Study found that people have higher levels of serotonin (known as a feel-good substance for our bodies) metabolites after they eat nuts.
Nuts are also a good source of fat, fiber and protein which can keep us full for a longer period. Mummies who breastfeed their babies feel hungry faster. Snacking nuts instead of other simple sugar is more beneficial for your health. Keep the nuts in a container which is easy and convenient for you. You can check on MumChecked for storage containers.
All in all, eating right is one of the key elements to boost your mood and embrace a brand new day. It’s challenging to adapt yourself into a new role as a mom. Keep yourself healthy and happy by eating balanced and nutritious food. It always helps to promote a positive outlook in your life.
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- Guide to Creating Your Confinement Menu After C-Section
- Things to Consider When Planning Your Confinement