Postpartum Depression: The Inside Scoop

Posted on January 23, 2010

Postpartum Depressiondrshosh: The Inside Scoop

I had the great honor of working with a leading expert on postpartum depression, Dr. Shoshana S. Bennett, Ph.D., who is the Founder and Director of Postpartum Assistance for Mothers, and the author of Beyond the Blues, Postpartum Depression for Dummies, and Pregnant on Prozac. She generously contributed her knowledge and experience to the Nine Months Later Chapter in Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. After listening to all of her advice, spoken in her typically calm and reassuring way, I only regret that I didn’t know her when my daughter was born prematurely and I needed a shoulder to cry on.

I encourage any new mothers, who are experiencing even the tiniest bit of depression, to read Shoshana’s books and her valuable contribution to Eating for Pregnancy. Check out her website at http://drshosh.com/; her blog at http://drshosh.com/category/blog/; and her facebook page at http://www.facebook.com/pages/Postpartum-Depression-Recovery-Shoshana-Bennett-Ph/170096258486. I caught up with Dr. Shosh this month to ppd-dummies-142x150ask her  if there were any new developments on the postpartum depression scene. Here’s what she had to say.

Are there any new trends in the treatment of PPD that we will see in 2010? New drugs? Natural therapies? Alternative medicines? Women are becoming more and more interested in natural treatments for their PPD and this grass roots demand is driving more studies in the area.  The increasing research regarding the effectiveness of omega 3 fish oil in the treatment and prevention of PPD is one example.

You very kindly share your two experiences with PPD in my book. Have you experienced any depression since your PPD? Is it common for moms to experience another bout of depression down the road? Any advice for those who do? I have not experienced another bout of depression, but during perimenopause I did experience some mood instability.  I sought help from alternative practitioners and shortly thereafter was myself again.  Women are not more likely to suffer depression after PPD as long as they’ve been treated to complete wellness and they don’t have a past history of depression.  But even if they are high risk, there are ways to help them avoid more depression moving forward.  A comprehensive wellness strategy can be provided which will stand them in very good stead.

pregnantonprozacpic1Has the number of PPD cases risen in the world over the past 10 years, or are researchers just getting more effective at culling the numbers? If the numbers are increasing, what is the most likely cause? The jury’s still out on this question. PPD is not a new phenomenon – as far back as women have been birthing babies, a certain percentage have become depressed.  Regarding the increase in the number of women diagnosed, I think it’s a combination.  Professionals are now more capable of identifying the illness, and there are growing expectations of new mothers in various societies.  I also believe that in areas of the world (the United States very much included) we are nutritionally bankrupt due to many factors including the lack of minerals in our soil, not enough fish being eaten, and an excess of processed foods in our diet.

beyond-the-bluesPPD in fathers seems to be on the radar these days. Is this condition increasing or is it just being better researched? It’s being better researched.  PPD was regarded until relatively recently as a “mother’s” issue.  Now we know better, and dads have help as well.  Due to some excellent research, pediatricians are trained to ask new fathers (as well as mothers) a few questions regarding their mental health.  We now know that depression in either parent can lead to problems in the child(ren).

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Say NO to Trans Fats

Posted on December 14, 2009

High in fat

In a perfect world, there’d be no commercially processed trans fats. But since that’s not the case…it’s up to you to ban them from your world.

The only way to do this is to carefully read the labels of all the processed foods you place in your grocery cart, and to be aware that commercially fried foods and many frozen foods contain trans fats (aka partially hydrogenated oil or trans fatty acids). If you can afford to shop at Whole Foods, Trader Joe’s, and similar venues, your work is easier. Their trained teams have already screened products for you.

Many major-brand cookies, crackers, cereals,doughnuts, and similar items get their appealing texture and extended shelf-life from partially hydrogenated oils. Fast foods are commonly deep fried in hydrogenated oils, which can withstand high temperatures and can be reused. Basically, these mega-million-dollar-manufacturers are cutting their costs at a cost to your health. While their products may be comparatively less expensive on the grocery shelf or in the greasy fast food lane, your cholesterol levels and waistline will ultimately pay the real price.

So, what exactly are these nasty trans fats and why are they so unhealthy?

If an oil is labeled partially hydrogenated, it means that the regular, otherwise healthy, unsaturated version of that oil has undergone the process of being heated, then infused with hydrogen bubbles. The fatty acids in the oil subsequently acquire some of the hydrogenation, which makes them denser. If you fully hydrogenate oil, you create a solid fat out of a liquid (Crisco or stick margarine are examples). If you stop partway, you create a semi-solid, or partially hydrogenated oil, which has the rich consistency of butter.

Both hydrogenated and partially hydrogenated oils are harmful because they contain high levels of trans fats. Trans fats have been shown to raise LDL (bad cholesterol) and to lower HDL (good cholesterol), and to increase levels of lipoproteins and triglycerides—all factors related to heart disease. It is also associated with an increased risk of developing type 2 diabetes.

I banned trans fats from my family’s diet about eight years ago. Do the same  for yours! If you’re not yet convinced, check out these websites. Basic information is available at http://www.americanheart.org/presenter.jhtml?identifier=3045792. For encyclopedic and chemical definitions, history, nutritional guidelines, and tons more information click http://www.wikipedia.org/wiki/Trans_fat. For information on legal battles, news stories, and dubious products click http://www.bantransfats.com. Also, check out my book, Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

PS: Naturally occurring trans fats can be found in some meat and dairy products, but they are believed to be significantly less harmful, if at all. I’ll tackle that topic in another blog entry.

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Fiber Fix

Posted on December 7, 2009

fiber1

We all know we should eat more fiber…but before I rattle off facts and food sources, I’d like to give you a crash course on the ins and outs of digestion (no pun intended) and why fiber is so important.

Digestion begins in the mouth, where salivary enzymes break down starches into smaller molecules for the body’s nourishment and energy. After being chewed and swallowed, the food enters the esophagus, a long tube that runs from the mouth to the stomach. The stomach churns the food and bathes it in gastric acids, which help digest protein. Then, the chyme (or partially digested food) travels to the small intestines, where further breakdown occurs and nutrients are absorbed by the intestinal walls. Most of the absorbed nutrients enter the bloodstream and are carried throughout the body for storage or further chemical synthesis. The leftover roughage continues to move through the large intestines where it soaks up water to increase its bulk, and we all know what shows up at the other end.

An adequate intake of dietary fiber and fluids, particularly water, are the best ways to keep this machine moving smoothly and to prevent constipation. There are basically two types of fiber: soluble and insoluble. To receive the greatest health benefits, it is advisable to consume a wide variety of both types. Here’s an easy way to remember the differences.

Insoluble fiber, such as fruits and vegetables, wheat bran, and nuts, does not dissolve in water. This roughage moves material through your digestive system and forms the bulk of your stool. It is vital for regularity and maintaining a healthy intestinal tract.

Soluble fiber, including oats, peas, and beans, dissolves in water to form a gel-like substance—think of gooey warm oatmeal. In addition to ferrying chyme along the digestive tract, soluble fiber helps to lower blood cholesterol by sweeping the bad LDL cholesterol out of your system before it sticks to your arteries, and it can also reduce blood-sugar levels by slowing down the absorption of glucose in the blood. A high intake of soluble fiber is particularly recommended for diabetics or anyone diagnosed with pre-diabetes.

The recommended fiber intake for adults is 25 to 30 grams. Children need about half that, depending on their age and size. Most people get the bulk of their fiber at breakfast, through fresh fruit and cereals. Ideally, boxed cereals should contain at least 8 to 10 grams of fiber per serving. Because kids’ cereals contain nowhere near this amount, you might try mixing some high-fiber cereal with their favorite brand. During the rest of the day, fiber can come from whole wheat bread, whole wheat pasta, brown rice, vegetables, fruits, and beans. The following list comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be.

High-Fiber Food Sources and Grams of Fiber

½ cup General Mills Fiber One Cereal = 14 grams
½ cup Kellogg’s All Bran Cereal = 10
1 cup raspberries = 8
½ cup cooked lentils = 8
½ cup cooked black beans = 7
½ cup cooked chickpeas = 5
1 potato with skin = 5
½ cup canned kidney beans = 5
½ cup cooked green peas = 4
½ cup Kellogg’s Raisin Bran Cereal = 4
1 cup quick-cooked oatmeal = 4
1 cup blueberries = 4
1 medium apple with skin = 4
2 slices whole wheat bread = 3
1 cup strawberries = 3
1 medium orange = 3
¼ cup wheat germ = 3
5 dried dates = 3
½ cup broccoli = 2
5 whole wheat crackers = 2
½ cup Brussels sprouts = 2

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Got Fresh Garlic?

Posted on September 15, 2009

To reap the most cardioprotective benefits, eat crushed fresh garlic. Here’s a link to a New York Times article by Henry Fountain (published August 3, 2009) about a University of Connecticut School of Medicine study comparing the cardiac benefits of two garlic flurries served to rats: one made from fresh-crushed garlic and the other from garlic that had been crushed and left to dry for two days. “The researchers found that while both slurries provided some cardioprotective benefits, the hearts of the rats that had eaten the fresh-crushed garlic had less damage and better recovery after blood flow was restricted for 30 minutes. Among other things, the fresh-crushed garlic was better at suppressing chemicals that act as a ‘death signal’ for heart muscle cells.” Read more at http://www.nytimes.com/2009/08/04/science/04obgarlic.html?_r=2&ref=nutrition

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Vitamin D Deficiency

Posted on August 21, 2009

Vitamin D is on everyone’s lips these days. The big question is, do we get enough? The short answer is, most of us do from sunshine, fortified milk, certain fish (salmon, mackerel, tuna, sardines), and some dairy products. But if you do not drink vitamin-D-fortified milk, are home-bound, over fifty, use sun-block excessively, are dark skinned, obese, or suffer from malabsorption, you may not be getting enough.

Vitamin D is critical for calcium absorption, bone development, and preventing osteoporosis. The older you are, the more you need. An Adequate Intake (AI) of 200 IU (5 mcg) is needed from birth to 50 years old; from 50 to 70 years the requirement is 400 IU (10 mcg), and 71 and older is 600 IU (15 mcg). If you feel you may need a supplement, talk to your doctor. Read more http://ods.od.nih.gov/factsheets/vitamind.asp

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Five Top Sources of Calcium

Posted on May 17, 2009

The Recommend Daily Allowance for calcium for most adults (19 to 50 years old) is 1,000 milligrams. Natural ways to get calcium into your diet include these top-five dairy and non-dairy sources.

Dairy Sources: 2 ounces Swiss cheese = 545 mg; 1 cup plain yogurt = 488 mg; 2 ounces Monterey Jack cheese = 423 mg; 2 ounces part-skim mozzarella cheese = 414 mg; and 2 ounces cheddar cheese = 409 mg.

Non-Dairy Sources: 1 cup calcium-fortified orange juice = 350 mg; 2 tablespoons blackstrap molasses = 344 mg; 1 cup enriched soy beverage = 300 mg; 2 slices calcium-fortified bread = 160 mg; and ½ cup cooked spinach = 122 mg.

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