Perinatal Blues in the Winter

For many, winter brings the "blahs." For those who suffer from a perinatal mood disorder, it can mean more than just the "blahs." Prepare for the winter by starting now with the following lifestyle and dietary tips to keep the winter blues at bay.

Make sure you are getting enough fiber and protein in your diet. Protein will keep your muscles strong and fiber helps keep your bowels moving...both of which will help keep you on track to staying energized throughout the day.

Small and frequent meals as opposed to three big meals will keep your blood sugars in check. Out of wack blood sugars will make you feel sluggish. Think protein and complex carbohydrates. Foods that contain complex carbohydrates include pasta, brown rice, potatoes. Protein rich foods include milk, peanut butter, nuts, cheese and eggs.

Seek out foods rich in iron and B- complex vitamins. Look for spinach, broccoli, chicken, turkey and salmon to boost your iron stores. B-complex vitamins are found in meat, fish, poultry, eggs, cereal grains, milk, legumes & fresh vegetables.

Get your water each day to maintain hydration. Avoid caffeine and alcohol. Caffeine dehydrates, as does alcohol, but alcohol consumption can result in vitamin B deficiencies and disrupted sleep patterns.

Keep your blood flowing with exercise, even if you only go for a brisk 10-minute walk. Blood carries oxygen to all our vital organs. A little bit of exercise will increase our body's oxygen consumption helping you feel more energized.