The four-stage process to regain control of Postpartum Depression

Postpartum depression (PPD) is characterized by a major depressive episode that begins within four to six weeks following delivery, as per international diagnostic criteria. Recurrence rates for PPD are high, with 40% of affected women experiencing depression again in their lifetime and nearly 50% facing another episode in subsequent pregnancies. Symptoms of PPD encompass fatigue, irritability, anxiety, lack of pleasure, feelings of helplessness, sleep and appetite disturbances, indifference towards life events, low self-esteem, and feelings of incompetence as a parent, among others. PPD is considered a multifactorial condition influenced by both environmental and genetic risk factors for depression.

Risk factors for PPD  include:

• Previous depression.
• Adverse life events.
• Lack of social support.
• Socioeconomic position.
• Personal and family psychiatry history.
• Stressful experiences (such as trauma).
• Specific pregnancy-related factors.
• Intimate partner violence (IPV) occurring close to or during pregnancy also elevates the risk of postpartum depression.

The impacts of PPD are significant and extend beyond the affected individual. They include poor attachment between the mother and newborn, potential stunted growth and low weight in the child, disrupted breastfeeding, and adverse effects on the infant’s cognitive, emotional, and social development. There is also an increased risk for psychiatric disorders in the child during infancy, childhood, adolescence, and adulthood. Women of color and those with lower incomes are more likely to suffer from postpartum depression and may face barriers to accessing treatment (Gopalan et al., 202).

The four-stage process to regain control of Postpartum Depression

Women experiencing PPD often undergo a four-stage process in an attempt to regain control:

1. In the initial stage, mothers grapple with intense worries, persistent obsessive thoughts, and difficulties focusing.
2. In the second stage, women feel a sense of loss of their “regular selves,” describing a robotic feeling while caring for their infants. Withdrawal may occur, and thoughts of self-harm or suicide may surface.
3. The third stage involves women planning strategies to overcome PPD, such as seeking help from healthcare providers, engaging in prayer, or finding comfort in support groups.
4. In the final stage, women regain control of their thoughts and feelings as despair lifts.
   Contributing factors to the High Obesity Rates Among African American Women

   Research reports that American women are disproportionately affected, with the highest obesity rates among all groups in the U.S. About 80% are classified as overweight or obese.

   Disparities in weight loss

   Research indicates that African American (AA) women tend to lose less weight compared to their Caucasian counterparts.

   Contributing Factors

   The contributing factors to the disparities are;

   • Limited access to nutritious food
   • Inadequate health insurance
   • Lack of safe spaces for physical activity

   Barriers to Weight Management

   Challenges that hinder weight management efforts include:

   • Personal beliefs
   • Limited time
   • Family dynamics
   • Lack of motivation
   • Financial constraints

   Cultural Influence on Body Image

   Cultural norms within the AA community, which often embrace larger body sizes and promote a positive body image, can also influence health behaviors. While fostering a positive body image has psychological benefits, it may reduce motivation to maintain a healthy weight. In Black culture, obesity and being overweight are often considered acceptable and carry little to no stigma. Cultural perspective may partially explain why general health promotion efforts are less effective in this community. The study reports that many Black female students aim to embody the culturally valued “thick and curvy” figure, consuming specific foods to shape their bodies while avoiding activities that might result in weight loss.

   Why it may be difficult to seek care

   A deep-rooted distrust of the healthcare system makes it difficult for many AA women to seek medical advice or treatment.

   Physical inactivity as a health risk factor

   Underestimating body weight can reduce engagement in healthy behaviors, such as regular physical activity. Physical inactivity is a major contributor to non-communicable diseases and mortality, emphasizing the need to address these issues within the AA community.

   How to Survive During Rising Costs and Government Shutdown

   With the government shutdown, many aspects of daily life have been severely impacted. The rate of food insecurity is increasing, and challenges related to housing, transportation, and other social determinants of health are becoming more pressing. SNAP benefits have been frozen, leaving many families struggling to put food on the table. As a result, more individuals and families are turning to food pantries and community resources for support.

   At the same time, the cost of food and necessities continues to rise, deepening the struggles faced by countless households. These are difficult times, but I want to encourage everyone affected to stay strong, remain hopeful, and trust that better days are ahead.

   Here are some practical ways to cope and survive during the rising costs and government shutdown:

   Prioritize Your Needs

   • You must focus on needs such as housing, food, transportation, utilities, and medication.
   • Decrease or pause non-essential spending, such as new purchases, entertainment, or dining out.

     Manage Your Money Wisely

   • Avoid any unnecessary debt.
   • Prioritize rent/mortgage and food.
   • Discuss with your utility company, landlord, or bank to explore any available payment plans or deferments during the shutdown.

   Explore any available community resources

   • Assess community and faith-based resources (Local food banks, churches, non-profits) for support with food and bills.
   • Check your city’s website to find out what supports are available to access.

      Protect Your Mental and Emotional Health during the difficult time

   • Financial insecurity can be draining. Stay connected with family, friends, and coworkers for emotional support.
   • Get good exercise, rest, and be consistent with your routines
   • Have faith and be hopeful that the challenges are temporary and will surely pass
   • Focus on what’s within your control.

   Maintain Perspective

   • Use this period to build your financial discipline and strength
   • Celebrate each time you pay a bill and make meals; a win is worth celebrating
   • Reflect on value by focusing on more relationships, essentials, and faith than on any material things

   Six Healthy Lifestyle Practices to Alleviate Depression Symptoms

   Causes of Depression

   Depression can arise from a multitude of factors, such as genetic, environmental, psychological, and biochemical ones.

   Risk factors for depression

   A person is more likely to experience depression if they have trauma, significant life changes, stress, a family history of depression, physical illnesses (like diabetes, cancer, or Parkinson’s disease), or as a side effect of certain medications.

   Diagnosis of major depression disorder

   A minimum of two weeks must pass with some of these symptoms and signs being presented almost daily to be diagnosed with Major Depressive Disorder:

   Common symptoms of depression
   The common symptoms of depression include.

   • Persistent sadness,
   • Hopelessness,
   • Pessimism,
   • Emptiness,
   • Lack of energy,
   • Feeling guilty or unworthy. The lack of interest or pleasure in pastimes,
   • Alterations in appetite that result in either weight gain or loss,
   • Slower speech, movement, or thought.
   • Increased fidgeting
   • Difficulty focusing, thinking coherently, or making decisions
   • Suicidal thoughts, suicidal attempts, thoughts of death, or self-harming behavior

   Lifestyle Practices to Alleviate Depression Symptoms

   1. Self-care. Practice stress-reduction techniques like tai chi or meditation. Get enough sleep, exercise, and eat a balanced diet. For the most part, adults require 7 to 9 hours of sleep. Refrain from using recreational drugs and alcohol, as these can exacerbate symptoms and complicate the treatment of depression.
   2. Educating family and friends about depression: They can assist you in identifying early indicators that your depression might be relapsing.
   3. Maintain your treatment regimen. Continue taking your medication and attending therapy sessions even after you feel better. Sudden medication discontinuation may result in withdrawal symptoms and a relapse of depression. If necessary, work with your physician to modify your medication or dosage to adhere to your treatment plan.
   4. Make modest, achievable goals: realistic goals to increase motivation and self-assurance. During the first stages of care, you might want to walk, have lunch with a friend, or make a bed. Gradually increase your goals as you get better.
   5. Identify the warning signs: Determine what triggers your depression, and if you notice any unusual changes in your feelings, thoughts, or behavior, speak with your doctor or a mental health professional. Keep a journal of your daily emotions, feelings, and reactions to identify trends and identify the things that lead to depression.
   6. Seek support. Maintaining relationships with people is crucial, especially during difficult times or periods, regardless of whether you receive support from family or a support group.

   Should we throw away our medicines after the ‘Best Before’ or Expiry date?

   Introduction

   One of man’s best inventions is drugs, especially disease-specific ones. Drugs are substances other than food, which can prevent, relieve the symptoms, or cure an abnormality or disease. Globally, the cost of drugs has soared over the years, resulting in a situation whereby low-income earners are unable to buy branded medications. In underdeveloped and developing countries where food and drug agencies have poor capacity to perform their regulatory functions optimally, we tend to see the proliferation of substandard or fake drugs. So many times, this ugly trend is energized by not just greed but by the market demands for affordable medications.

   Why Medication exceeds expiry date

    To mitigate the challenge of not being able to buy drugs, when necessary, people from resource-limited settings stack up some essential medications in their homes, which eventually exceed the best before or expiry dates on them. Sometimes, doctors could change a patient’s prescription because of reactions, allergies, or inability to purchase the drug, which could result in leftover drugs that eventually exceed the expiration date. Also, big pharmacies and patent-drug stores cannot sell all their stock, leading to the expiration of some drugs. This situation has raised many questions about the safety of these drugs after their expiration or beyond the “best before” date. Because of the importance of drugs and the health risks involved when taken wrongly, people have always consciously discarded unused drugs when it’s past the expiration date, even one day.

   How Safe is a drug after the expiry date?

   The debate about drugs being safe after their expiration date has persisted over the years, as many people still hold the opinion that pharmaceutical companies deliberately label their drugs with short shelf lives to guarantee steady patronage. Eventually, most of these unused drugs are discarded. The context that drugs can still be safe for a long time after expiration has gained several affirmations. In a recent study by Benjamin Davido and others titled ‘Efficacy of Expired Antibiotics: A Real Debate in the Context of Repeated Drug Shortages’ published in MDPI Journal “Antibiotics”, it was reported that when appropriately stored in line with the expected conditions, no expired antibiotics tested failed to be potent after one year of expiration. In another study by Sushil Sharma and others, titled ‘A study to investigate the chemical potency, physical stability, and efficacy of analgesic agents over a period of two years post their expiry date’ published in the “Medical Journal Armed Forces India”, it was seen that drugs such as Diclofenac, Piroxicam, and Ibuprofen retained their stability, analgesic efficacy, chemical active ingredients and by implication their potency up to a duration of two years after expiration.

   Important factors to consider

   However, the issues of proper storage and handling can play a big role, especially in the tropical climate of West Africa and other geographical regions. Hence, people in the tropics may have to rely on their capacity to store their drugs in the required condition in deciding whether to use a drug past the expiration date or not.

   Conclusion

   This article doesn’t advocate for the use of expired medication but to reduce anxiety about accidental use. It is essential to understand factors that impact drug stability.

   (Written by Ebenezer Dic-Ijiewere PhD.)

   NB: Always consult your healthcare professionals regarding expired medications to ensure medication safety and effectiveness.

   Seven ways to create a meaningful impact on the health and well-being of others

   Our connections with family, friends, and colleagues are crucial. Individuals who have strong social connections and supportive relationships are more likely to adopt healthy lifestyles and effectively cope with stress, anxiety, and depression, especially during difficult times. A supportive network of family members, close friends, and colleagues provides a sense of belonging and emotional support.

     Ways to create meaningful impacts are;

   1.Showing kindness: Providing a listening ear, checking in on them, offering assistance, or simply sharing a smile can profoundly influence the overall well-being of others.

   

   2. Promoting physical activity: Encouraging others to participate in physical activities such as organizing sports events, walking or running together, or engaging in group activities can enhance physical and social well-being.

   

   3. Spreading awareness and education: Educating others about healthy lifestyle choices, including proper nutrition, exercise, and stress management, can empower them to make positive life changes.

   

   4. Promoting a healthy diet: Sharing recipes, discussing healthy eating habits, organizing cooking classes, and advocating for nutritious foods can encourage healthier dietary choices.

   

   5. Supporting access to healthcare: Being present for others during difficult times is crucial and can significantly improve their lives. Providing transportation to healthcare facilities encourages them to seek professional help when needed, and assisting with paperwork can make access easier.

   

   6. Advocating for policy changes: Supporting policies and initiatives that promote public health, such as mental health services, water regulation, and access to healthcare, can have a broad impact on the well-being of entire communities.

   

   7. Assisting those with chronic illnesses: Offering understanding and support to individuals with chronic health conditions can help them manage their conditions and enhance their quality of life.

   

   Key Strategies to Cope with Stress

   Stress has a significant impact on overall health, playing a crucial role in the development of various diseases and placing a substantial strain on the healthcare system (Shchaslyvyi et al., 2024). It is closely linked to numerous long-term health problems, especially cardiovascular conditions, which are often worsened by daily psychosocial pressures like job-related stress (Shchaslyvyi et al.,2024) It is essential to understand the healthy ways to cope with or manage stress.

   Various strategies recommended according to the CDC (2025)

   1. Take Care of Your Mind

   Limit news and social media exposure: Excessive exposure to harmful or distressing news can exacerbate stress.

   Make time to unwind: Incorporate relaxation practices such as deep breathing, stretching, or meditation.

   Keep a journal: Writing can help you process emotions, reflect on your thoughts, and release tension.

   Spend time outdoors: Whether you are being active (walking, hiking) or just relaxing outside, nature can be a calming presence.

   Practice gratitude: Regularly noting things you are grateful for helps improve emotional well-being.

   Connect with others: Talking to trusted friends, family, or community/faith-based groups provides support.

   2. Take Care of Your Body

   Get enough sleep: The CDC recommends 7 hours or more per night for adults and suggests maintaining a consistent sleep schedule.

   Move more: Physical activity is one of the most effective ways to reduce stress; even small amounts can help.

   Eat well: A balanced diet (fruits, vegetables, lean proteins, whole grains, low-fat dairy) supports both physical and mental health.

   Limit alcohol and avoid substance misuse: Moderating alcohol intake, avoiding illegal drugs, and not misusing prescription medication are essential.

   Avoid tobacco: Smoking, vaping, and the use of other tobacco products can worsen stress or its effects.

   Stay up to date with healthcare: Regular check-ups, screenings, and vaccinations help you maintain your physical health — which can help buffer stress.

   3. Integrate Physical and Mental Health

   The CDC emphasizes that mental well-being and physical health are closely linked. Regular physical activity is not only good for the body but also supports emotional resilience.

   It encourages finding a “right combination” of coping techniques that work for you — not everyone copes the same way.

   4. Know When to Seek Extra Support

   The CDC notes that while stress is everyday, chronic stress (long-term) can lead to serious health problems.

   If you’re struggling to cope or stress is affecting your daily life, it’s okay to reach out for help. They list resources, including crisis lines.

   Sources

   CDC. (2025)

    International Journal of Environmental Research and Public Health, 21(8), 1077–1077. https://doi.org/10.3390/ijerph21081077

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