Issue link: http://cp.revolio.com/i/869597
High blood sugar over me leads to gesta onal diabetes, but can also lead to generalized inflamma on in the body, and the chemicals produced during an inflammatory response also depress the mood. So, make sure to avoid simple carbs (white flour products, white rice, pasta) and sugar, and emphasize a pregnancy-smart way of ea ng. Also, make sure that you are ge ng all the nutrients you need. Iron deficiency anemia, low vitamin D, low vitamin B12, can all increase depression in pregnancy, and are easily to supplement. Talk with your midwife or doctor about tes ng. 5. Get a Move On: Yoga and Exercise Really Help! 30 minutes per day of exercise has been shown to prevent and help with depression in pregnancy. One 12-week study done at the University of Michigan, found that group yoga classes in pregnancy substan ally reduced depression, increased mindfulness, and improved mother-child bonding a er the birth! 6. See the Light… Bright light therapy can be helpful in brightening your mood. The usual dose is up to 10,000 lx for 30–60 min/day using a light box. One side effect is a slightly "hyper" mood – use for a shorter dura on or every other day if you experience this. Even just si ng with your face toward a sunny window for 30 minutes each morning has been shown to improve mood. 7. Sleep Well … and Embrace the "Cat Nap" We don't need to be rocket scien sts to know that lack of sleep increases depression and irritability, makes us grab for quick sugary foods that later lead to a blood sugar crash, and generally rocks our boat. It also increases inflamma on so our health takes some hits when sleep is poor. Since pregnancy naturally makes it harder to sleep due to our growing belly size and frequent need to pee in the night, taking cat naps in the day rather than pushing through or grabbing for sweets or caffeine is the healthy way to catch up on rest and nip depression in the bud. 8. Spend Some Time in Nature It's so easy to spend most of our me indoors and to forget how upli ing even a li le bit of fresh air and sunshine can be. But ge ng even 15 minutes of fresh air each day can help us overcome the nature deficit disorder most of us suffer from, and with it, brighten our moods. Consider a brisk walk for the double benefit of fresh air and exercise for a be er mood and even be er sleep, or find a sunny spot for a quick media on to brighten your day! 9. Use these Pregnancy-Safe Herbs and Supplements to Reduce Inflammation and Support Your Brain and Nervous System Omega-3 fa y acids: There is good evidence to show that many pregnant women are deficient in omega-3 fa y acids, and when maternal intake is low, so is the mom's DHA level which can affect mood. Fish oil capsules (I recommend Nordic Naturals prenatal fish oil products) can be trusted to be mercury-free, and vegetarians can use a product such Page 54 | Abby's Magazine - www.AbbysMag.com