4 Nourishing Foods to Brighten Your Mood and Boost Your Energy in the Postpartum Journey

Holly Barnes
Nov 21, 2024
4 min read

Updated: Jan 14

Beautiful Mumma, I see you.

Those sleepless nights, the emotional rollercoaster, the fog that sometimes seems to cloud your days—I've been there too. Postpartum depression (PPD), PMDD and postpartum anxiety, with their draining effects on our mood and energy are real, and it's tough. But I want you to know something: you're not alone, and there is hope.

As someone who's walked this path, I know that some days, even thinking about what to eat feels overwhelming. But I've discovered that nourishing our bodies can be a powerful act of self-love, one that can help lift our spirits and refuel our energy. So, let's explore some delicious foods that not only taste good but can also help us feel more like ourselves again.

Beautiful Berries

Why They're Your New Best Friend: Berries are like little bursts of joy—not just in flavour, but in how they nourish us. Packed with antioxidants and vitamin C, they're our allies in fighting inflammation and giving our immune system a much-needed hug. Plus, they offer a gentle, natural energy boost—something we could all use a little more of, right? But here's the real magic: Berries are rich in folate, a B vitamin crucial for producing serotonin, which is a feel-good neurotransmitter. They're nature's way of helping us find moments of brightness, even on the cloudiest days.

Embrace Them: Stir a handful into your warm oatmeal or porridge. On days when even that feels like too much, try a warm berry compote over pancakes or toast—it's quick, comforting, and oh-so-soothing. If you're up for baking, incorporate them into muffins or a cosy berry crumble for a delightful treat that nourishes both body and soul.

Decadent Dark Chocolate

Why It's Soul Food: Let's be real—sometimes we just need chocolate. But dark chocolate isn't just a treat; it's a mood-boosting, antioxidant-rich superstar. It can help increase serotonin levels, potentially brightening our outlook on even the toughest days. Here's something amazing: dark chocolate contains phenylethylamine, a compound that encourages your brain to release endorphins. So when you're savouring that square of chocolate, you're not just treating yourself—you're giving your brain a little happiness boost.

Savour It: Melt dark chocolate and drizzle it over warm oatmeal or porridge for a comforting breakfast. Stir small pieces into your warm milk for a soothing hot chocolate. You could also bake dark chocolate into brownies or cookies for a comforting dessert that feels like a warm hug. These are perfect for those moments when you need a little indulgence to lift your spirits.

Power-Packed Pumpkin Seeds (Pepitas)

Why They're Your Hidden Gem: Mama, let me introduce you to these tiny powerhouses. Pumpkin seeds, or pepitas, are bursting with zinc, a mineral that's crucial for our brain health and mood regulation. They're also rich in magnesium, which helps with relaxation and stress reduction—a true gift during those anxious moments. And let's not forget tryptophan, an amino acid that helps our bodies produce serotonin. These little seeds are like nature's mood-lifting allies, wrapped in a crunchy, delicious package.

Sprinkle Some Joy: Stir a handful into your warm oatmeal or porridge for a satisfying crunch and nutrient boost. Add them to hearty soups or stews, where they'll soften slightly and add delightful texture and richness. On those days when you're craving something savoury, try roasting them with a bit of sea salt and warming spices like cinnamon or cumin—it's a simple, nourishing snack that warms you from the inside out. You can also incorporate them into homemade breads or muffins for a comforting treat that's both delicious and nourishing.

Nutritional Yeast: Cheesy Mood Booster

Why It's Your New Pantry Staple: Don't let the odd name fool you—nutritional yeast is a powerhouse of goodness, especially for us mamas navigating the postpartum period. It's packed with B vitamins—including B6, B12, and folate—which are crucial for energy production and mood regulation. These little flakes are like fairy dust for your nervous system, supporting it as it adapts to the new normal of motherhood. Plus, it has a deliciously cheesy flavour, perfect for when you're craving comfort food but want something nourishing.

Sprinkle Some Happiness: Stir it into warm soups or stews to enhance their savoury flavour and add a nutrient boost. Use it to create a creamy sauce for your pasta or casseroles—it's an easy way to make dishes feel indulgent while nourishing your body. You can also sprinkle it over roasted vegetables or baked potatoes for a comforting side dish that's rich in flavour and nutrients. Even on those days when cooking feels like climbing a mountain, adding a dash of nutritional yeast can elevate simple dishes into something special.

Remember, beautiful mama, healing and thriving in the postpartum period is a journey, not a destination. By nourishing your body with foods like berries, dark chocolate, pumpkin seeds, and nutritional yeast, you're taking gentle steps towards feeling more energised and emotionally balanced. It's not about perfection—it's about progress and self-care.

Some days, just getting through is an achievement. On other days, you might feel ready to embrace these nourishing foods. Both are okay. You're doing an amazing job and every small step counts.

If you're feeling overwhelmed or have questions about nurturing yourself through this journey, please reach out. As someone who's been where you are, I'm here to support you.