Postpartum depression (also called PPD) is a medical condition that several women undergo after giving birth to a baby. It is characterised by strong feelings of sadness, anxiety (worry) and tiredness that last for a long time after giving birth, according to our expert, Dr Syed Zafar Sultan Rizvi (PhD), Assistant Professor, Department of Psychology, Mohammad Ali Jauhar University.
PPD can make it difficult for new mothers to bond with their baby and deal with the demands of motherhood. Symptoms may include changes in eating, problems sleeping, feelings of humiliation or worthlessness, and difficulty concentrating.
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What Causes PPD?
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“The exact cause of PPD isn’t entirely deciphered, but factors like hormonal changes, sleep deprivation, and the stress of caring for a newborn are believed to contribute”, said Dr Rahul Chandhok, Head Psychiatrist, Mental and Behavioural Science, Artemis Hospital, Gurugram in a conversation with the OnlyMyHealth team.
Furthermore, feelings of loneliness and a lack of support from a partner, family, or friends can all contribute to depression.”Sociocultural influences, like societal pressure to be a” successful “mother or unrealistic expectations about childbirth and motherhood, can also contribute to feelings of inadequacy and distress,” he further noted.
Key Findings From The Research Challenge The PPD Landscape
New research published in the British Journal of Sports Medicine shows that exercising for at least 80 minutes per week can significantly reduce the severity of postpartum depressive symptoms. This systematic review and meta-analysis analyzed data from 35 studies involving 4,072 participants across 14 countries.
What Did The Researchers Uncover?
- Women who exercised had 40% lower odds of developing postpartum depression compared to non-exercisers.
- Starting exercise within 12 weeks of childbirth led to greater reductions in depressive symptoms than starting later.
- Activities like aerobic exercise, strength training, yoga, and stretching were effective. Sessions lasted between 15-90 minutes, spread across 1 to 5 days per week.
As little as 80 minutes of moderate-intensity exercise per week, such as brisk walking, water aerobics, or stationary cycling, showed significant mental health benefits. Higher exercise volumes led to even greater reductions in depressive symptoms.
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What Else Can You Do To Manage PPD Symptoms?
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- Talk about your feelings and concerns with your loved ones to create a supportive environment.
- Practice mindfulness, meditation, or yoga before and after labour.
- Understand the difficulties of parenthood and childbirth to feel better prepared by setting realistic expectations.
- If you have a history of depression, talk to your doctor about preventive treatments including therapy or medications.
While PPD cannot always be avoided, obtaining early help and therapy is crucial for recovery.
What Do We Understand From This?
Incorporating 80 minutes of weekly exercise can be a powerful tool in reducing postpartum depression symptoms. Whether it’s a brisk walk, yoga session, or strength training, regular physical activity supports both physical and mental well-being. While regaining control of life after a drastic event in life can be really difficult, taking good care of yourself will help you get started. Start small, indulge in fitness with less effort activities, and reap long-term benefits!
If you or someone you know is struggling with PPD, don’t hesitate to seek help from a healthcare provider.
