Postpartum depression is well-known in women who have given birth.  As many as 15 percent of new mothers may experience all the symptoms of major depression in the months following a delivery.  These symptoms can include low mood, low energy, tearfulness, altered sleep patterns, changes in appetite, inability to concentrate, low self-esteem.  They can even include suicidal thinking or bizarre and false beliefs called delusions, which are a form of psychosis. 

Thankfully, awareness of postpartum depression in women has increased dramatically amongst clinicians and the general population. 

What many fewer people realize is that new fathers can fall victim to postpartum depression, too. In my own practice I have seen it happen several times, and research indicates that perhaps 10 percent of men become acutely depressed in the postnatal period.  Their symptoms mimic those of women with the disorder, but they may be even less likely to get help because they believe admitting to their suffering would make them look weak at a time when they want to be seen by others as especially strong.

In the men I have treated, the joys of having a new son or daughter have mingled with complex worries about whether they would be able to support larger families, whether they would lose the affection of their wives and whether they would be equal to the daunting task of being role models for their children.   For some, becoming fathers seemed to bring them uncomfortably in touch with their own mortality, as they contemplated being survived by their offspring.

I have noticed a particular vulnerability to postpartum depression in new fathers who had strained or frankly painful relationships with their own dads.  The recreation of a father-child bond, albeit in a different time and place, with a very new role, can bring a man into unbearably close contact with unresolved conflicts from his own childhood.   “How am I supposed to be a father when I wasn’t fathered at all myself?” one of my patients asked me.

Fortunately, postpartum depression in men responds to the treatments that relieve clinical depression in other settings.  Psychotherapy can be invaluable, as can antidepressant and anti-anxiety medications.  A new technologies, called rTMS (repetitive transcranial magnetic stimulation), has also been approved by the FDA. 

Using the tools in our therapeutic armamentarium, psychiatrists can defeat depression in over 90 percent of cases.  That means that recognizing the signs and symptoms of the condition is half the battle. 

So if you know a man struggling with his mood and his energy level weeks or months after his partner gives birth, don’t assume it’s all about staying up with the baby. Share what you now know about postpartum depression:  It doesn’t just affect new mothers.

Of the nearly two thirds of U.S. adults surveyed, 64 percent agree that they are filled with greater joy soaking up the summer sun, then bundling up in winter coats. According to studies done at Cornell University, the winter blues and its more severe foil, Seasonal Affective Disorder (SAD), affects about four times as many women as men.

Although the science is still relatively new, research has begun to reveal how mindful eaters can choose their fuel to help achieve or maintain a desired mental state.  Our moods are linked to the production or use of certain brain chemicals. Scientists have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

So the next time you want to change your mood, take a walk to the kitchen — it might just save you a trip to the therapist!

To ease feelings of depression:  Eat more fish!  Omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines and tuna) may help ease depressive symptoms.  A recent study showed that eating fish twice a week was associated with lower risk of depression and suicide. Magnesium, can also ease symptoms of depression. Enjoying a bowl of whole-grain cereal and soy milk topped with walnuts will supply you with magnesium and increase your intake of omega-3 fatty acids, which will ease your frame of mind into the afternoon frenzy when your kids come home.

To get out of a bad mood: A lack of selenium can cause bad moods. Individuals suffering from too little selenium have been shown to be more anxious, irritable, hostile and depressed than people with normal levels of selenium. Pistachios, salmon, and shitake mushrooms can instantaneously get you out of this funk.

When you want to feel pleasant and alert: Eating foods that stimulate the release of dopamine may produce enjoyable feelings. Phenylnine is an essential amino acid found in the brain and blood that can convert in the body to tyrosine, which in turn is used to synthesize dopamine instantly increasing your energy and alertness. Start your morning off with a bowl of hot oatmeal to warm you up try adding skim milk and sliced bananas to add a boost of dopamine and to leave you feeling happy throughout the day. Breakfast is a must because it provides glucose to your brain, making you mentally efficient and vigilant.

When you want to feel happy:  When we don’t get enough exposure to sunlight our moods and physical health may suffer. More specifically, serotonin levels, a hormone associated with elevating your mood rises when you’re exposed to sunlight. So we often feel sad during the darker, winter months.  An amino acid, tryptophan helps raise serotonin levels in your body, causing you to feel upbeat once again. Eating foods that are high in tryptophan such as, simple carbs, low-fat cottage cheese, nuts, and chicken will help cure your winter blues.  A slice of whole-wheat toast with low-fat cottage cheese and jam is a sure way to boost your mood. 

Get Moving: Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on your mood. When we exercise our body releases endorphins that help us to feel happy, but it also has been shown to reduce stress, which often intensifies feelings of depression brought on by the winter blues.  It can also increase your joy by making your skinny jeans and little black dress fit better, and is there any greater feeling then that?!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

If you’ve ever opened your refrigerator and thought, “What am I in the mood for?” you have intuitively acknowledged what researchers have begun to explain scientifically – that food and mood are intimately connected in biochemical, as well as emotional, ways.

Although the science is still relatively new, research has begun to reveal how conscious eaters can choose their fuel to help achieve or maintain a desired mental state.  Our moods are linked to the production or use of certain brain chemicals, scientists have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

So the next time you want to change your mood, take a walk to the kitchen! It might just save you a trip to the therapist!

When you want to feel alert and energetic: Dopamine and norephinephrine produce a feeling of alertness, an increased ability to concentrate and faster reaction times.  Levels of dopamine and norepinephrine are increased by the consumption of protein rich foods. Try beans, meat, chicken, fish, cheese.  For example, have tuna fish for lunch to be alert in the afternoon.

When you want to chill out and relax: Serotonin production in the brain has been associated with a more calming, anxiety-reducing effect and even drowsiness in some people. Cereal with milk (both carbohydrate based foods) is a great late-night snack to eat before bedtime for a good night’s sleep.

When you want to feel happy:  Simple carbs that lack protein or fat allow an amino acid called tryptophan to flood your brain, where it morphs into serotonin and boosts your mood.  Try whole wheat toast with strawberry jam.  Eating foods that stimulate the release of dopamine may produce pleasant feelings.  Try Bananas, milk, chicken and leafy greens.

To ease feeling of depression:  Eat more fish!  Omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines and tuna) may help ease depressive symptoms.  A recent study showed that eating fish twice a week was associated with lower risk of depression and suicide.

When you want to feel frisky/more sexual: Asparagus contains folate, which boosts histamine production necessary for the ability to reach orgasm in both sexes. Plus watching you eat asparagus, a phallic food, is sure to get him in the mood.

Zinc has been linked to male fertility, potency, sex drive, sustained sexual health and is essential to sperm production. The daily requirement for zinc can be gained by eating just one oyster so imagine what serving your boyfriend an appetizer of a few oysters could do… schwing! If oysters aren’t his thing, turkey, lean beef, and beans are other good sources of zinc.

When you feel fatigued: Drink water!  Symptoms of dehydration include feeling tired, weak and shaky.  Often, people confuse the symptoms of fatigue with hunger and end up eating in order to feel better. When in reality, having a large, zero-calorie glass of water would do the trick!

To get out of a bad mood: A lack of selenium can cause bad moods. Individual suffering from too little selenium have been shown to be more anxious, irritable, hostile and depressed than people with normal levels of selenium. Good sources of selenium include Brazil nuts, tuna, sunflower seeds and whole-grain cereals.

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.