Research shows that many therapeutic lifestyle changes can help you to improve and maintain your mental health and wellbeing. Not only has research shown them to be effective, they are also cheap, good for physical health and can complement any formal treatment you might be receiving.
If you are thinking of making changes to your lifestyle, especially to your diet or exercise routine, make sure you talk to your GP or another health professional first. This is especially important during pregnancy and in the first 6 weeks after the birth.
Exercise
There appears to be a dose-response relationship between exercise and wellbeing. That is, the more you do, the better you feel.
Exercise can boost your mood by increasing levels of serotonin and dopamine, which occur naturally in your body. Exercise can also release endorphins which create a sense of wellbeing and relieve pain.
Exercise can also help you just by getting you out of the house. It can be even better if you exercise with someone else, like your partner or a friend.
Ask your GP or obstetrician if it is safe for you to exercise during pregnancy. Also check when it is safe for you to start exercising after the birth. If your health professional agrees, and you have no other physical complications, exercise is likely to be great for you.
Diet
A healthy diet is essential to your physical and emotional wellbeing. It is especially important when you are pregnant or have just had a baby. There are major nutritional stresses on your body at this time.
A diet full of multi-coloured fruits and vegetables is a great way to take care of yourself and it can also boost your mood and sense of wellbeing. Fish is also excellent for its omega-3 oils.
Wherever you can, avoid excess calories and remember to drink plenty of water, especially if you are breastfeeding.
If you need advice, talk with your health professional about the type of diet you should be eating. Don’t take extra supplements or make major changes without talking to a professional first.
Relaxation, yoga and meditation
Learning ways to relax can assist with stress reduction by easing muscle tension and reducing anxious thoughts. You can teach yourself relaxation, but it can help to follow instructions from a professional or from an audio recording.
One of the most common relaxation techniques is progressive muscle relaxation, which involves tensing and then relaxing muscle groups one by one.
Yoga can also be used as a way to relax and reduce feelings of anxiety and depression. A typical yoga class usually involves a combination of physical postures, breathing techniques and meditation. Some yoga instructors specialise in pregnancy, post natal or ‘mums and bubs’ classes. As yoga is also a form of exercise you should talk to a health professional before taking a class during pregnancy or after the birth.
While meditation can be part of a yoga class, it can also be practised by itself. Although meditation was once more a spiritual practice, today it is also recommend by many health professionals as a form of therapy. There are many different types of meditation including visualisation, mindfulness and walking meditations. Different people are often drawn to different styles.
Alternative medications
Herb-based products are sometimes used to treat mild depression. However, these treatments may not be safe if you are pregnant, breastfeeding or have postnatal depression. Also, these treatments can interact with other medications prescribed by your doctor.
Fish oil is helpful in pregnancy and after birth. It is important to check that mercury levels in the fish oil are certified as low and in the safe range.
Talk to your doctor before using any kind of alternative medications. Alternative medications may not be appropriate for you.
