5 Evidence-Based Steps to Support Your Mental Health During and After Pregnancy

stephaniehorna
Jul 24
2 min read

1. Get Daily Sunlight

Why it matters: Exposure to natural sunlight boosts serotonin, improves circadian rhythm, and helps produce vitamin D—all crucial for stabilizing mood and energy.

How to do it: Aim for 10–30 minutes of morning sunlight daily (e.g. stroller walk, coffee on the porch).
If sunlight is limited (e.g. winter), use a 10,000 lux light therapy box for 20 minutes in the morning.

Backed by science:

Sunlight exposure is linked to lower depression risk and faster recovery postpartum (American Journal of Psychiatry, 2005)
Vitamin D deficiency is associated with increased rates of perinatal depression (BMC Pregnancy & Childbirth, 2018)

Reference: National Institutes of Health (NIH), American Psychiatric Association

Youtube video: How Light Impacts Your Sleep and Mood: Easy Daily Tactics from Dr. Andrew Huberman (8:40)

2. Protect Your Sleep

Why it matters: Lack of sleep severely affects mood, increases anxiety, and makes it harder to recover from depression.

Share night feedings or naps with your partner or support system.
Use naps strategically — even 20–30 minutes helps.
Don’t use screens before bed; opt for calming routines.

Backed by science: Poor sleep quality is strongly linked with increased risk and severity of postpartum depression (JAMA Psychiatry, 2013).

3. Talk to a Trained Therapist

Why it matters: Talking to a perinatal therapist helps you process identity shifts, hormonal changes, and stressors.

Look for therapists trained in CBT or IPT for perinatal care - check if your insurance covers it first. If not, you may be able to use your HSA if you have one. Alternatively, look for licensed therapists online- which tend to be more cost-effective
Use free services like Postpartum Support International (PSI) to get matched.

Backed by science:

Psychotherapy, especially CBT and IPT, is proven to significantly reduce perinatal depressive symptoms (Cochrane Review, 2014).

4. Nourish Your Gut–Brain Axis to Support Mood

Why it matters: Your gut and brain are deeply connected via the vagus nerve, which regulates inflammation, mood, and stress. An unhealthy gut can contribute to anxiety and depression.

✅ What to Do:

Eat fiber-rich, fermented, and whole foods: yogurt (with live cultures), kefir, sauerkraut, kimchi, bananas, oats, beans.
Avoid ultra-processed and sugary foods that disrupt gut microbiome balance.
Chew slowly and breathe deeply before meals — this activates the vagus nerve, calming your nervous system.
Consider a daily probiotic (talk to your doctor first) to support gut health.

🧠 Science Says:

The gut microbiota impacts the production of neurotransmitters like serotonin and GABA — both key in mood regulation.
Stimulating the vagus nerve (via breathwork, cold exposure, humming, or even light exercise) helps reduce inflammation and symptoms of depression.
Studies show gut dysbiosis (microbial imbalance) is associated with higher rates of postpartum depression (Frontiers in Neuroscience, 2019).

Resource: Youtube video: How to activate the Vagus Nerve (3:39)

❤️ 5. Don’t Do It Alone — Accept Help