Depression Management for Stay-at-home Mums

How Full-time Mothers can Deal with Mild to Moderate Depression

Apr 19, 2009

Stay-at-home mums can manage mild to moderate depression through good nutrition, dietary supplements, regular exercise and herbal antidepressants.

Women are twice as likely as men to suffer from depression. And stay-at-home mums, who are often isolated from other adults and exhausted from performing endless rounds of household chores, are particularly susceptible.

According to the National Institute of Child Health and Human Development, in the long run, maternal depression will adversely affect the relationship between the mother and her children and those between the children with their peers as well as making the children more prone to depression.

Mothers with severe depression will probably need to be on antidepressant medication. However, those with mild to moderate depression can try the following approaches for dealing with depression.

Good Nutrition

Good nutrition is essential for both physical and mental health. That’s why a balanced diet is a good way to start when treating depression. A diet high in whole grains, vegetables and fruits and low in fat, refined sugar and caffeine is ideal. Foods rich in complex carbohydrates have also consistently been found to trigger serotonin and tryptophan, brain chemicals that promote a feeling of well-being. So a diet with plenty of complex carbohydrates may also help depressed mothers.

Dietary Supplements

Women who are depressed usually are low in vitamins B6, B12, folic acid and omega-3 fatty acids. Therefore, it is a good idea to supplement the daily diet with these vitamins and nutrients. Certain minerals also can help in preventing and dealing with depression. These include calcium, iron, magnesium, selenium and zinc.

Regular Exercise

Regular exercise is effective to treat and manage depression too. Thirty minutes of exercise a day for a least three to five times a week is recommended. Physical exercise boosts good moods by increasing the levels of serotonin and dopamine. It also releases endorphins, which relieve pain and also create a sense of well-being. Exercise has been known to relieve muscle tension, improve sleep and reduce the stress hormone cortisol as well. These changes in the body and mind will in turn reduce symptoms related to depression such as sadness, anxiety, anger, self-doubt, stress and fatigue.

Herbal Antidepressants

Herbal antidepressants are widely used by patients with depression because they are natural, often cheaper than prescription antidepressant medications and have fewer side effects. Most commonly used herbal antidepressants are St. John’s Wort, Exulin and Amoryn.

However, do note that some herbs may interact with any medication that a mother may be taking. So talk to the doctor first to ensure that an herbal antidepressant is safe for use before buying it.

Full-time mums need to resolve any problem associated with depression for themselves and their families. They can deal with mild to moderate depression via good nutrition, dietary supplements and herbal antidepressants. However, mothers with severe depression should seek medical treatment as soon as possible.

Kendall-Tackett, Kathleen A. The Hidden Feelings of Motherhood. Oakland: New Harbinger Publications, 2001.

The copyright of the article Depression Management for Stay-at-home Mums in Stay-at-Home Parents is owned by Wei Yin Wong. Permission to republish Depression Management for Stay-at-home Mums in print or online must be granted by the author in writing.