Postpartum depression affects a significant number of women after childbirth and has been linked to cases of violence worldwide. With increasing awareness of its dangers, doctors now emphasize the importance of caring for mothers during the postpartum period—not only to protect their mental health but also to ensure the safety and well-being of their newborns.
Scientific research shows that certain herbal remedies can help reduce the symptoms of postpartum depression. Moreover, there are practical lifestyle tips that can lower the risk altogether.
In an exclusive interview with Nadormagazine, Dr. Mona Al-Safi, a clinical nutrition consultant, shared three important steps every new mother should follow to prevent postpartum depression — including good nutrition, proper sleep, and time in nature.
When Do Postpartum Depression Symptoms Appear?
Symptoms of postpartum depression often begin two days after delivery and may last up to two weeks — a phase considered normal.
However, when symptoms persist longer or worsen, this can indicate clinical postpartum depression.
The main cause lies in the hormonal changes that occur in a woman’s body after giving birth, particularly the fluctuation of thyroid hormones responsible for energy and mood regulation.
New mothers also experience major emotional and lifestyle adjustments, such as disrupted sleep, irregular meals, social withdrawal, and the pressure of caring for a newborn.
These changes, combined with exhaustion and a lack of support from a partner or family, can trigger psychological stress that leads to depression.
Mild, non-alarming symptoms of postpartum depression may include:
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Crying without a clear reason
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Constant fatigue or exhaustion
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Difficulty bonding with or caring for the baby
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Anxiety about neglecting the baby
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Insomnia or restless sleep
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General sadness or lack of focus
A temporary loss of appetite is also common due to uterine contractions in the first few days after birth, which can make eating uncomfortable.
When to Worry: Warning Signs of Postpartum Depression
You should seek medical help if the above symptoms persist for more than two weeks after delivery.
Concerning signs include:
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Negative or detached feelings toward the baby
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A lack of emotional connection
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Thoughts of harming the baby or oneself
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Inability to perform daily tasks or care for oneself
These symptoms indicate a need for immediate professional support to prevent harm and ensure recovery.
3 Powerful Steps to Reduce Postpartum Depression
1. Focus on Good Nutrition
Avoid caffeine, which increases tension and anxiety. Instead, drink soothing herbal teas traditionally recommended for postpartum recovery.
Eat plenty of fresh fruits and vegetables, rich in essential vitamins and minerals, and include lean protein sources like chicken, eggs, and fish to help rebuild tissues and restore strength.
Make sure to include foods high in Vitamin B complex — such as eggs and whole grains — or take supplements as advised by your doctor.
Vitamin B helps lower cortisol levels (the stress hormone) and supports neurotransmitter function, reducing anxiety and mental fog.
2. Get Adequate, Continuous Sleep
Sleep is one of the most powerful natural healers for new mothers.
Try to rest for at least two consecutive days without major effort — ideally sleeping no less than 10 hours each night, plus naps during the day.
To make this possible, family members—especially your partner—should take over baby care during this time so you can fully rest and allow your hormonal balance to recover naturally.
3. Spend Time in Nature
Expose yourself to daylight and sunlight shortly after childbirth.
Go for a gentle walk, leaving your baby with your spouse or a trusted caregiver.
Fresh air and sunlight help stabilize mood and prevent emotional decline.
Walking is not just a physical exercise—it’s also a form of mental therapy.
Re-engage in a hobby you enjoyed before pregnancy, such as painting, photography, or gardening, to reconnect with your sense of self and ease your transition into motherhood.
Herbal Remedies That Help Ease Postpartum Depression
Cardamom
Cardamom seeds help cleanse the body of toxins and improve overall mood.
Add freshly ground cardamom to tea or cinnamon infusions for a comforting and uplifting drink.
Asparagus
Often overlooked, asparagus is rich in folic acid and tryptophan, both of which support mental well-being and help combat depression naturally.
You can add it to salads or omelets for a nutritious meal.
Saffron
Known for its rich flavor and vibrant color, saffron is a spice that enhances mood and emotional stability.
Use high-quality, fresh saffron in food or tea. It contains Vitamin B and compounds that increase serotonin levels in the brain — promoting happiness and calm.
Barley
Mentioned in prophetic medicine, barley has been used since ancient times to soothe sadness and strengthen the heart.
When cooked and consumed as a warm porridge, whole barley helps reduce anxiety, eliminate toxins, and even increase milk production for nursing mothers.
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