Pregnancy! What an exciting time!!! Many women are excited about their pregnancy, but others are not, for various reasons. Perhaps the circumstances of their life are difficult in the current season, or maybe the pregnancy changes their hormonal patterns and results in anxiety or depression. Whatever the cause, the women may struggle to deal with their day-to-day life and experience anxiety or depression. Here are some tips for managing mental health while pregnant.

Note: Always watch a depressed person closely, since diligence is vital to prevent the person from committing self-harm. Seek professional help when you know a person is cutting, contemplating suicide, or mentions any thoughts of harming themselves or others.

Nutrition to consider:

A healthy diet is foundational for good mental health. Dietary improvements are a basic need for managing depression. An individualized food plan is best. A person’s diet supplies vitamins and minerals needed for many body processes. It is necessary that the foods that that individual eats are digested and used to fortify the body. A woman needs to avoid food that she is sensitive or allergic to.  Another consideration is keeping blood sugar levels even, since one symptom of hypoglycemia is depression. Folate containing food may be beneficial: legumes, eggs, citrus fruits, asparagus, leafy greens, beets, Brussels sprouts, broccoli, nuts and seeds, beef liver, papaya, bananas, and avocado are good sources. Also, try to include salmon or other low-mercury fish two or three times a week. Omega-3 chicken is another good choice.

Supplements to consider:

Omega 3 essential fatty acids are the only supplement that has been found to safely reduce depressive symptoms during pregnancy. One source I found recommended 300 mg for pregnant women. The usual dosage for depression is 1-3 grams. Don’t go over this amount. Consider starting with a lower dose and seeing how things go. Make sure you check to see if there are any Omega 3 essential fatty acids in a multivitamin that is being taken and adjust amounts taken accordingly. Aim to use a high quality source of mercury-free DHA supplements.

Research suggests that depression may be associated with a deficiency of a B vitamin called folate that is needed for neurotransmitter synthesis and methylation. B-complex vitamins can provide folate in a balanced way. (I prefer taking whole food B supplements, not synthetic ones. Let me know if you need suggestions.)

After the first trimester, there are some herbs that could be considered for body support for a pregnant woman with anxiety or mild depression. Always check with your health care professional before taking any herb.

Herbs to research and consider to drink in tea form:

Passionflower- first choice

Lemon balm– moderate amount may be okay

Lavender– moderate amount may be okay

Dosages: Start with a cup (or two?) per day of passionflower tea for 2-3 weeks and see how your body responds. 

Lifestyle Recommendations:

Visit a health care professional if depression is deeper than “mild.” The choice of treatment depends on the diagnosis. Regardless of the diagnosis, some general lifestyle improvements can often help some women.

• Exercise- Daily exercise, especially outdoors in the sunlight, is beneficial. It takes several weeks to make an effect. Combining aerobics and strength training is most effective in conjunction with other therapies for mild to moderate depression.
• Personal hygiene- Taking care of personal hygiene is a great daily step to take.
• Social support- Relationships are important. Family and friends are vital, if not they are not dysfunctional. A counselor is a valuable person to have on a women’s support team. Seeking a deep relationship with God through private study, group Bible study, or conversation with a pastor or spiritual mentor is also helpful.
• Routines- Morning and evening routines of self-care can help. Setting them up and following them helps to give a sense of accomplishment.
• Relaxation techniques- Managing stress through specific relaxation practices like deep breathing is beneficial.

Action Step

Nutrition, supplements, and lifestyle interventions can help a pregnant women normalize her mental health. They should see professional help if the help they need is beyond mild depression or anxiety.

May God bless you on your wellness journey!

Joni

P.S. What experience do you have with anxiety, depression or other mental health needs during pregnancy?