How to avoid postpartum depression

Although there's no proven way to avoid developing postpartum depression, there are steps you can take to protect yourself and reduce your risk. First of all, you should be proactive and find out if you are at risk. In addition to scrutinizing the risk factors we decribe in this chapter, set up an appointment with a qualified health-care professional to discuss your situation. He or she can help you minimize any risk factors within your control and help you come up with a plan to deal with PPD if it does occur. Diane G. was evaluated before getting pregnant, because she gave up a baby for adoption at age 16 and felt that she needed to resolve her past in order to move forward. She has three kids now and did not develop postpartum depression after any of the births. Here are 10 tips for reducing your risk:

1. Educate yourself
Learn everything you can about postpartum depression. This will enable you to recognize the condition if it occurs and get help for it quickly. You will also be able to give your health-care practitioners the information they need to help you recover.

2. Sleep and eat properly
A nutritious diet and a sufficient amount of sleep are critical to your health and well-being. Do your best to eat right and get as much sleep as you can, both during your pregnancy and your postpartum period.

3. Exercise
Exercise is a key component in reducing your risk for PPD. Squeezing in even 15 minutes of walking a day will elevate your mood and help you feel better about and in more control of your body.

4. Avoid making major life changes during or right after childbirth
If at all possible, don't make any big life decisions, such as buying a house or changing jobs, during or right after your pregnancy. Keeping your life as simple and stress-free as possible will make your postpartum recovery faster and easier.

5. Let your feelings be known in the delivery room
Don't be afraid to speak up and express your needs and wants in the delivery room. It's important that your delivery be as comfortable as possible. If you want an epidural, tell the attending physicians. If you're uncomfortable, tell them.

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Excerpted from Postpartum Depression Demystified: An Essential Guide for Understanding and Overcoming the Most Common Complication after Childbirth by Joyce A. Venic, RNC, and Suzanne McCloskey. Copyright 2007 by Joyce A. Venice and Suzanne McCloskey. Excerpted by permission of Marlowe and Company, an imprint of Avalon Publishing Group Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.