THERE’S an expectation that the period after giving birth – while daunting and tiring – will be blissful.
But many new mums can feel isolated, anxious and experience crippling depression after bringing home a new baby.
GettyDancing was found to release mood-boosting endorphins[/caption]
One in 10 women in the UK suffer mental health troubles within a year of giving birth, the NHS says – that amounts to tens of thousands every year.
Many can find it hard to open up about their struggles and recovery can take time.
But a new analysis has found that aerobic exercise can a positive impact on women going through postnatal depression, with dancing and group workouts deemed most effective.
Scientists from China’s University of Geosciences mined through 26 studies on pregnant and postpartum women, gathering data on 2,867 new mums aged 20 to 36.
They compared how different forms of exercise affected depression symptoms.
Author Renyi Lu said: “Our results demonstrate that aerobic exercise is effective for the prevention and treatment of postpartum depression.
“Team exercise, dance, supervised exercise and prenatal interventions were more effective than other types.
“The results showed that dance had the best effect.”
The so called ‘baby blues’ can kick in any time in the first year after birth and last for months, leaving mums feeling low, guilty and struggling to bond with or look after their tot.
Standard treatments can include talking therapy and medication.
But scientists found that workouts released mood-enhancing dopamine and endorphins that could help ease symptoms of depression mums experience.
Group workouts also created a positive environment for women to air emotions, gain knowledge on childbirth and reduce negative thoughts.
Women working out alone tended to miss out on the depression-busting benefits, as they were more likely to drop out of the habit.
Dance was found to be the best, along with swimming, cycling, walking and running.
Writing in the journal Plos One, scientists said three to four times per week was the ideal amount, with each session lasting 35 to 45 minutes.
They added that women who exercised while pregnant also felt benefits after the birth.
Charlotte Osborn-Forde, chief of the National Academy for Social Prescribing, said: “There’s lots of evidence that exercise is good for our physical and mental health.
“Social prescribing can help support people to get active, especially if they’re already feeling anxious or depressed.”
It goes without saying that finding the time and energy to work out when you’re a new mum can be challenging, and you shouldn’t feel pressured to hit the gym.
It doesn’t have to be an exercise class for you to feel the benefits of dancing – you could give it a go at home with family members or friends, or even try swaying gently to some music while holding your new baby.
Symptoms of postnatal depression
Postnatal depression affects one in 10 women, but dads and carers can also feel its effects.
If you’re suffering from the so-called ‘baby blues’, you might experience some or all of these symptoms:
depressed – feeling low, unhappy or tearful
irritable or angry with your partner, baby or other children
tired and lacking in energy
sleeplessness even though you’re exhausted
changes in appetite – forgetting to eat or eat more for comfort
inability to enjoy anything
negative or guilty thoughts about yourself as a mum or your baby
anxiety about your baby’s health
avoiding other people
thoughts of suicide or self harm
hopelessness
feelings of guilt, resentment or not feeling close to your baby
It’s important to remember that it’s not your fault if you’re feeling any of these things – it can happen to anyone and it doesn’t mean you’re a bad parent or going mad or that your baby will be taken away from you.
There is a range of help and support available, including talking therapy. You can also talk to a GP about being prescribed medication.
It’s also important to talk to your family and friends about how you’re feeling, and to make time to rest and do things you enjoy.
Exercising regularly and eating a healthy diet can help too.
Don’t try to be a “supermum” – accept help from others.
Sources: NHS, Royal College of Psychiatrists