EFAs - the most important supplement for depression
In terms of the natural route, more recent studies have discovered a distinct lack of EFAs (Essential Fatty Acids of Omega 3, 6 & 9) in mothers who suffer from PND as opposed to those who do not. EFA's are like a lubricant for the brain and skin- without which it cannot function optimally and various conditions such as depression, ADHD, and even alzheimers (sp?) are more likely, as well as skin conditions such as eczema.
Fish is a very rich source of omega 3, however due to the whole mercury issue - you may wish to opt for vegetarian sources of EFA's.
The richest forms are;
-Avocadoes (replace butter and marg with avocado - its also free of harmful saturated fat and cholesterol. Try toast or ryvitas with thickly slathered avocado topped with tomato and cheese for a healthy EFA rich savoury snack).
- Nuts (ie - Almonds, Brazil and Cashews - NOT peanuts). Try the balanced protein spread which includes the aforementioned 3 nut varieties by Melrose (health section of Woolies), or simply eat a handful of these nuts (unsalted) during the day.
- Seeds (ie Flaxseed/Linseed, hemp seed, sunflower seeds, pumpkin seeds etc) Flaxseed Oil is arguably the richest and most balanced source of Omega 3,6 & 9. You can buy it in capsule form or liquid form from a health food store. The liquid form can be tossed through a salad or pasta, or added to some juice. A handful of mixed nuts and seeds a couple of times daily is a great way to ensure your EFA intake is adequate.
To increase your absorption of EFAs - taking a probiotic 'friendly' bacteria supplement is recommended (avail from the fridge of your nearest health food store - needs to be kept in fridge). This is particularly important if you have taken antibiotics or the contraceptive pill - both which kill off friendly digestive bacteria responsible for optimum nutrient absorption. Taking sufficient EFA's along with a probiotic supplement will also increase the nutrient quality and quantity of your breastmilk - and can prevent skin conditions and improve digestion in your baby.
HTH!
PS - from personal experince from having suffered depression in the past, and having tried both 'conventional' drugs and natural routes of medicine - I am now a very strong advocate for Natural Medicine (Naturopathy) for the treatment of depression.
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