Copied
For many new mothers, the arrival of a baby is a time of overwhelming joy and excitement. But for some, the experience can be marked by a deep, unshakable sadness known as postpartum depression (PPD). While the physical demands of childbirth are often well understood, the emotional aftermath is less talked about. Understanding and recovering from PPD is not only a matter of managing emotions, but also about navigating the complex interactions between the brain, body, and environment.
But what causes PPD? Scientists are still working to understand the exact triggers, but it is widely accepted that a combination of factors contributes to its onset. Hormonal changes play a significant role. After childbirth, a woman’s body undergoes rapid hormonal shifts, particularly a drop in oestrogen and progesterone, which can affect mood-regulating chemicals in the brain, such as serotonin. These fluctuations can leave women vulnerable to depression.
Additionally, the physical toll of childbirth, coupled with the overwhelming demands of caring for a newborn, can contribute to a mother’s mental health struggles. Fatigue, lack of sleep, and the anxiety of new motherhood all add to the emotional burden. For some women, a history of mental health issues or a lack of social support can further increase their risk of developing PPD.
Nur’s struggle with PPD lasted nearly a year, and she soon realised that the condition was much more complex than she had imagined. “It’s not just about feeling overwhelmed. There are multiple factors involved, including hormonal changes,” she explains. During pregnancy, her body had high levels of oestrogen and progesterone, which helped balance mood. After giving birth, those hormones dropped sharply, triggering a mental health decline.
Additionally, Nur’s history with gastroesophageal reflux disease (GERD) added another layer to her struggle. “The stomach is like the second brain, and when my GERD flared, it worsened everything. I felt like my mind was in constant turmoil,” she says. Complications during childbirth, including significant blood loss, also temporarily impaired her brain function, contributing to the fog she felt.
Nur’s recovery was a slow, multifaceted process. She took antidepressants prescribed by her psychiatrist and sought help from support groups. “But what truly helped was practising mindfulness meditation and taking spiritual steps to reconnect with myself,” she shares.
Diet played a crucial role in her recovery. “I made changes to manage my GERD and stabilise my hormones. I cut out fast food and high-sodium foods, and increased my intake of animal protein and high-fibre grains,” she says. Regular exercise, such as 30-minute daily walks while breastfeeding, also contributed to her healing.
Nur’s reflects, “In the end, self-awareness and the desire to help myself were the most important things. We are all responsible for what we eat and how we care for ourselves,”
In some cases, medication may also be necessary. Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), are often prescribed to help balance the brain’s mood-regulating chemicals. It’s important to note that medication is not a sign of failure or weakness. Just like any physical illness, mental health requires treatment, and seeking help is a sign of strength.
For many women, building a support system is a critical part of recovery. This might involve seeking out a partner, family members, or friends who can offer emotional support. Joining a support group where others can share their experiences and provide encouragement can also be invaluable. Social isolation can exacerbate PPD, so creating a network of understanding people can make a significant difference in a woman’s emotional well-being.
Mindfulness and relaxation techniques, such as yoga and meditation, have also been shown to reduce stress and improve emotional regulation. These practices can create space for mothers to reconnect with themselves, which is often difficult when the demands of motherhood feel all-consuming.
It's also crucial for women to be kind to themselves. PPD can create a sense of guilt and inadequacy, but it’s important to recognise that mental health struggles are not a reflection of one's ability as a mother. Recovery is a gradual process, and every step forward, no matter how small, is a victory.
DID YOU KNOW?
The perinatal period involves significant physiological and hormonal changes, requiring good nutrition. Women must meet the nutritional needs of both themselves and their babies.
Pregnant women are at risk of deficiencies, which can affect their health. Nutritional needs increase during pregnancy and lactation to support the mother’s tissues and foetal growth. Poor nutrition raises the risk of miscarriage and intrauterine foetal death (IUFD).
Nutritional requirements change throughout pregnancy based on foetal development and maternal wellbeing. However, excessive food intake can lead to obesity, negatively impacting the offspring’s cognitive development and the mother’s mental health.
Research shows that deficiencies in nutrients like B and D vitamins, n-3 polyunsaturated fatty acids (PUFA), folate, iron, and antioxidants increase the risk of postnatal depression (PPD). Studies also link low serum cholesterol, plasma tryptophan, and vitamin D levels to PPD.
For new mothers, recommended foods to be consumed include those with vitamin D (e.g., mushrooms, cow’s milk, and egg yolks), omega 3 (e.g., tuna and walnuts), and tryptophan (e.g., tofu or soy products).
Pregnancy’s increased nutrient demands can deplete maternal reserves, especially if pre-pregnancy nutrition was poor. For example, maternal docosahexaenoic acid (DHA) stores, vital for foetal brain development, decline by the second trimester and take six months to restore. A lack of omega-3s can lead to fatty acid deficiencies, linked to depression.
Maternal wellbeing is often overlooked, but it should be a healthcare priority. Improving diet quality during the perinatal period may enhance overall wellbeing.
Satti Raja Sitanggang, MD
Psychiatrist
Advisory Board of MotherHope Indonesia
Instagram: @motherhopeind and @sattiraj
We hope you found this article insightful and thought-provoking. At Healthful, we are always eager to hear from healthcare professionals, patients, and communities who are making a difference. If you have an interesting story, groundbreaking research, or a unique perspective that you’d like to share, we’d love to connect with you! Please reach out to us at [email protected].
References
10 mins read 
