--- title: What New Mothers Need Most | Health & Harmony Psychiatry description: Dr. Allison J. McDade, MD, joined providers who care for new mothers in The Woodlands. Here is what they shared on food, water, movement, and grace after baby. image: https://www.healthandharmonypsychiatry.com/hubfs/maternal-mental-health-gathering-the-woodlands-hero.webp --- [Skip to content](https://www.healthandharmonypsychiatry.com/blog/maternal-mental-health-gathering-the-woodlands#main-content) [![TB-Decorative-Horizontal-H&H-P-Logo](https://www.healthandharmonypsychiatry.com/hs-fs/hubfs/TB-Decorative-Horizontal-H%26H-P-Logo.webp?width=1709&height=962&name=TB-Decorative-Horizontal-H%26H-P-Logo.webp)Homepage](https://www.healthandharmonypsychiatry.com/) - [Care for You](https://www.healthandharmonypsychiatry.com/conditions) - [Women’s Mental Health](https://www.healthandharmonypsychiatry.com/conditions/womens-mental-health) - [Anxiety](https://www.healthandharmonypsychiatry.com/conditions/anxiety) - [Burnout](https://www.healthandharmonypsychiatry.com/conditions/burnout) - [Depression](https://www.healthandharmonypsychiatry.com/conditions/depression) - [ADHD](https://www.healthandharmonypsychiatry.com/conditions/adhd) - 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[Care for You](https://www.healthandharmonypsychiatry.com/conditions) - [Women’s Mental Health](https://www.healthandharmonypsychiatry.com/conditions/womens-mental-health) - [Anxiety](https://www.healthandharmonypsychiatry.com/conditions/anxiety) - [Burnout](https://www.healthandharmonypsychiatry.com/conditions/burnout) - [Depression](https://www.healthandharmonypsychiatry.com/conditions/depression) - [ADHD](https://www.healthandharmonypsychiatry.com/conditions/adhd) - [PTSD and Trauma](https://www.healthandharmonypsychiatry.com/conditions/ptsd) - [Bipolar Disorder](https://www.healthandharmonypsychiatry.com/conditions/bipolar-disorder) - [Schizophrenia](https://www.healthandharmonypsychiatry.com/conditions/schizophrenia) - [All Conditions](https://www.healthandharmonypsychiatry.com/conditions) - [Care for Your Child](https://www.healthandharmonypsychiatry.com/services/child-adolescent-psychiatry) - [Child and Adolescent Psychiatry](https://www.healthandharmonypsychiatry.com/services/child-adolescent-psychiatry) - [Children, Ages 6 to 10](https://www.healthandharmonypsychiatry.com/services/child-psychiatry) - [Teens, Ages 11 to 17](https://www.healthandharmonypsychiatry.com/services/teen-psychiatry) - [ADHD in Children](https://www.healthandharmonypsychiatry.com/conditions/adhd-in-children) - [Meet Dr. McDade](https://www.healthandharmonypsychiatry.com/about) - [How Care Works](https://www.healthandharmonypsychiatry.com/services) - [Your First Evaluation](https://www.healthandharmonypsychiatry.com/services/psychiatric-evaluation) - [Medication Management](https://www.healthandharmonypsychiatry.com/services/medication-management) - [Private-pay Model](https://www.healthandharmonypsychiatry.com/why-a-different-model) - [Telepsychiatry](https://www.healthandharmonypsychiatry.com/telepsychiatry) - [Services and Fees](https://www.healthandharmonypsychiatry.com/services) - [Learn](https://www.healthandharmonypsychiatry.com/blog) - [Learn with Dr. McDade](https://www.healthandharmonypsychiatry.com/blog) - [Psychiatry Glossary](https://www.healthandharmonypsychiatry.com/glossary) - [Refer a Patient](https://www.healthandharmonypsychiatry.com/refer-a-patient) - [How Referrals Work](https://www.healthandharmonypsychiatry.com/refer-a-patient) - [For Therapists](https://www.healthandharmonypsychiatry.com/refer-a-patient/therapists) - [For Physicians](https://www.healthandharmonypsychiatry.com/refer-a-patient/physicians) - [For Pediatricians](https://www.healthandharmonypsychiatry.com/refer-a-patient/pediatricians) - [For OB-GYN and Menopause Clinicians](https://www.healthandharmonypsychiatry.com/refer-a-patient/ob-gyn-and-menopause) [Schedule My Visit](https://www.healthandharmonypsychiatry.com/book-an-appointment) ![](https://www.healthandharmonypsychiatry.com/hs-fs/hubfs/maternal-mental-health-gathering-the-woodlands-hero.webp?width=1672&height=941&name=maternal-mental-health-gathering-the-woodlands-hero.webp) # What New Mothers Need Most | Health & Harmony Psychiatry ![Dr. Allison J. McDade, MD](https://www.healthandharmonypsychiatry.com/hs-fs/hubfs/dr-allison-mcdade-author.webp?width=48&height=48&name=dr-allison-mcdade-author.webp) Dr. Allison J. McDade, MD November 6, 2026 - Medically reviewed November 5, 2026 - Updated November 5, 2026 Recently, I had the opportunity to attend a Maternal Mental Health Collective meeting in The Woodlands alongside a wonderful group of professionals dedicated to supporting women during pregnancy and the postpartum period. The gathering brought together professionals from different disciplines, including doulas, therapists, and providers specializing in mind-body approaches to mental health. The focus of this month's discussion was nutrition and movement during the peripartum period, and one of the biggest takeaways was a simple reminder. Taking care of yourself doesn't have to be complicated, and it certainly doesn't have to be perfect. For many women, particularly new mothers, prioritizing their own well-being can feel like one more responsibility on an already overwhelming list. However, small, intentional changes in how we nourish and move our bodies can make a meaningful difference in our physical and emotional health. The answer **Small, realistic habits can support a mother's mental health, from regular meals and enough water to gentle movement and grace on the hard days.** Food that needs little preparation and a little more variety each week count too. That was the heart of the Maternal Mental Health Collective's November gathering in The Woodlands, where Dr. McDade joined doulas, therapists, and other providers who care for mothers. These habits work alongside psychiatric care when it's needed. **Small steps count, and reaching out for support is one of them.** Dr. McDade sees patients across [The Woodlands and Greater Houston](https://www.healthandharmonypsychiatry.com/areas/the-woodlands) by secure video. ## Who was in the room? The Maternal Mental Health Collective's Greater Houston gathering brings together people who serve mothers and families, in any role. In November it met at The Center for Postpartum Family Health in The Woodlands for 90 minutes of conversation, with a video link for those joining from farther away. I met five of the people there. WhoWhat they doWhere they work 1. 01Diana Galindo, FNPT What they doBrain Health Lifestyle Coach, and November's speaker Where they workColor My Food 2. 02Lauren Pasqua, PsyD, PMH-C What they doClinician with the host practice Where they workThe Center for Postpartum Family Health 3. 03Jenna Ramirez, Ph.D. What they doClinical Psychologist and Assistant Professor in psychiatry and in obstetrics and gynecology Where they workBaylor College of Medicine 4. 04Teneka Winton What they doDoula, Newborn Care Specialist, and CPR Instructor Where they workEarthside Beginning, a postpartum doula service 5. 05Alexia Sitaras What they doSomatic Practitioner Where they workUnmapped Meditation and Wellness A second doula and other providers joined too, and the gathering also welcomes pelvic floor therapists. Rooms like this one help the people who care for mothers know each other, so a mother who needs more support can be pointed to the right person. If you care for mothers too, the [referral page](https://www.healthandharmonypsychiatry.com/refer-a-patient) explains how to refer a patient to me. **Care for a new mother is a team effort.** ## How can you eat the rainbow without the pressure? One of the recommendations discussed was incorporating a wider variety of colorful foods into our diets. Different fruits, vegetables, and legumes provide different combinations of vitamins, minerals, fiber, and other nutrients that support overall health. The suggestion was to approach dietary variety in a more manageable way, one color of the rainbow at a time. For example, consider choosing one color or food group to explore each week. One week might involve incorporating more dark leafy greens, such as kale or spinach. Another might focus on purple vegetables, such as eggplant or purple carrots. The CDC encourages a healthy and diverse diet while breastfeeding, too. The idea is to gradually introduce variety and build habits that are sustainable over time. This approach also allows for something that is especially important during the postpartum period, which is giving yourself grace. Not every meal needs to be perfectly balanced or prepared from scratch. Sometimes lunch comes from a drive-through, and that's okay. What matters is the overall pattern of nourishment. **Grace belongs in the plan.** ## What can you eat when there's no time to cook? One of my favorite practical takeaways was the reminder that nutritious eating doesn't necessarily require spending significant time in the kitchen. For new mothers, preparing a meal can be challenging, particularly when caring for an infant who needs frequent feeding, soothing, or simply wants to be held. Fortunately, there are plenty of ways to incorporate nutritious foods into your day without extensive cooking or preparation. Some of the ideas discussed - Overnight oats or chia pudding prepared ahead of time. - Nut butters with minimal added sugar, paired with rice cakes or crackers. - Hummus with vegetables or whole-grain crackers. - Tuna or other lower-mercury tinned fish paired with crackers or bread. - Avocado added to toast, crackers, or simple meals. - Pesto or chimichurri incorporated into meals to add flavor and, depending on the ingredients, additional herbs, greens, and nutrients. These options can provide combinations of protein, healthy fats, fiber, and other nutrients while requiring relatively little preparation. Canned light tuna is one of the FDA's Best Choices for fish, including during pregnancy and breastfeeding. Another practical suggestion was to choose two main entrees for the week and prepare double batches. This reduces the number of decisions that need to be made throughout the week and provides leftovers that can be easily reheated. I particularly appreciated this recommendation because it addresses the mental load involved in planning and preparing meals, something that is often overlooked when discussing healthy habits. In a society where many parents are raising children without the extensive family or community support systems that previous generations may have relied upon, simplifying everyday responsibilities can be especially valuable. Sometimes the most helpful recommendation is to find a way to make what you're already doing easier. Keep water within reach too, especially while breastfeeding. Drink enough to satisfy your thirst, about 8 cups of fluid a day, and milk and soup count, MedlinePlus advises. **Your mental load is real.** You make sure everyone else is fed. Your care counts too. [Find Care That Understands Me](https://www.healthandharmonypsychiatry.com/book-an-appointment) ## How do food and supplements work together? Another important topic was the value of obtaining nutrients through food whenever possible, and choosing supplements deliberately. Vitamin D came up as an example of how too much of a supplement can cause harm. Toxicity is much more likely from high intakes of supplements than from food, and taking more than the daily upper limit over a long time raises the risk of harm, the National Institutes of Health's Office of Dietary Supplements explains. The discussion was a useful reminder that supplements are not necessarily risk-free simply because they are readily available. A varied diet can provide many essential nutrients, and incorporating different foods is an important foundation for overall health. That said, supplementation certainly has its place. During pregnancy and postpartum, certain vitamins and minerals may be particularly important, and prenatal vitamins or other supplements may be recommended based on individual needs. The takeaway is to use supplements thoughtfully and with appropriate medical guidance. Nutritional deficiencies can contribute to symptoms such as fatigue, difficulty concentrating, and changes in mood. However, these symptoms can also have many other medical and psychiatric causes, making individualized evaluation important. **Food first, supplements when needed.** ## What counts as movement after a baby? The discussion also emphasized the importance of movement for physical health, digestion, cognitive functioning, and emotional well-being. When we think about exercise, we often picture structured workouts, fitness classes, or time spent at the gym. Movement can take many more forms. It might be as simple as stepping outside for a walk, spending time in the fresh air, or incorporating brief periods of movement into activities you're already doing. For example, while waiting for something to heat in the microwave, you might do a few squats or another comfortable movement. A walk outside, whether alone or with your baby, can also provide an opportunity to get out of the house and enjoy a change of scenery. For mothers spending much of their day indoors caring for a newborn, these moments can be particularly refreshing. Regular physical activity can support mood, metabolic health, and overall well-being. It may also help with stress regulation and blood sugar management, both of which can influence energy and how we feel throughout the day. Of course, movement during the postpartum period should be individualized, particularly for women recovering from childbirth or experiencing medical complications. The goal is to let physical recovery take the time it needs and to find appropriate and enjoyable ways to incorporate movement when the body is ready. After a C-section, short walks build strength. Lift nothing heavier than your baby for the first 6 to 8 weeks, and save jogging, sit-ups, and most exercises for later, MedlinePlus advises. Ask your doctor when squats fit your recovery. **Movement is more than exercise.** ## How are physical and mental health connected? As a psychiatrist, one of the things I appreciated most about this discussion was its emphasis on the relationship between our physical health and emotional well-being. When evaluating symptoms such as depression, anxiety, fatigue, irritability, or difficulty concentrating, I consider the broader picture. What I consider - How is someone sleeping? - Are they eating regularly? - Are they staying hydrated? - Are they getting opportunities for movement? - What demands are being placed on them, and what support do they have? These questions are particularly relevant during pregnancy and postpartum, when women experience significant physical, hormonal, emotional, and lifestyle changes. Nutrition and movement are not substitutes for appropriate psychiatric treatment when it is needed. They are important components of overall well-being and deserve attention alongside other aspects of mental health care. ## When is it more than a hard week? Perinatal depression can begin during pregnancy or after birth, and it can bring extreme sadness, anxiety, and fatigue that may make daily tasks hard. Mild mood changes in the first 2 weeks after birth are common, and changes that are severe or last longer than 2 weeks may be signs of postpartum depression, the National Institute of Mental Health explains. If that sounds like you, an unhurried evaluation with a physician who knows this season of life is a good next step. **Support is part of postpartum care.** If you need help now If you are in crisis or thinking about suicide, call or text 988 or chat at [988lifeline.org](https://988lifeline.org/) to reach the 988 Suicide and Crisis Lifeline. If you are Deaf or hard of hearing, use your preferred relay service or dial 711, then 988. In an emergency, call 911 or go to the nearest emergency room. This practice does not provide emergency services. ## Why does caring for the mother matter, too? Perhaps my biggest takeaway from the meeting was the importance of making healthy habits realistic. During pregnancy and postpartum, so much attention is understandably directed toward the baby. But mothers need nourishment, hydration, rest, movement, and support as well. Sometimes that means preparing a few meals in advance. Sometimes it means keeping easy, nutritious snacks available. Other times, it might mean stepping outside for a short walk or simply finding a few minutes to care for yourself. The goal is consistency, flexibility, and recognizing that small actions can add up over time. > Supporting maternal mental health means caring for the whole person, and that includes making space for mothers to care for themselves. Dr. Allison J. McDade, MD I'm grateful to the Maternal Mental Health Collective for bringing together professionals from different disciplines to share perspectives on supporting women throughout pregnancy and postpartum. Conversations like these are valuable reminders that maternal mental health care is collaborative, and that even simple, practical recommendations can play an important role in helping women feel their best. Dr. Allison J. McDade, MD, is board certified by the American Board of Psychiatry and Neurology in psychiatry and in child and adolescent psychiatry, and she is the founder of Health & Harmony Psychiatry. [More about Dr. McDade](https://www.healthandharmonypsychiatry.com/about). ## What happens after you reach out? Here is each step, from the first call to your first follow-up. 1. 01 ### You reach out Book on the [booking page](https://www.healthandharmonypsychiatry.com/book-an-appointment), or call [832.387.6088](tel:+18323876088). Online or phone 2. 02 ### A brief screening A brief screening first confirms that telepsychiatry fits your needs. Before the visit 3. 03 ### Intake in the portal You'll complete a few intake forms in the patient portal, then meet with Dr. McDade for a full evaluation. Patient portal 4. 04 ### Your first evaluation Dr. McDade hears your story and reviews your history and your health, over 60 to 90 minutes. Understanding relies on context, and some stories need more time. Unhurried 5. 05 ### A plan built with you You and Dr. McDade discuss each option in depth. When therapy is the better starting point, she refers to therapists she knows well. Collaborative 6. 06 ### Follow-up with Dr. McDade Follow-up visits run 15 to 30 minutes by secure video. Steady The [psychiatric evaluation page](https://www.healthandharmonypsychiatry.com/services/psychiatric-evaluation) explains what the first visit covers, and the [telepsychiatry page](https://www.healthandharmonypsychiatry.com/telepsychiatry) explains how video visits work. **Your story comes first.** ## Questions about the gathering and care after a baby Who can join the Greater Houston gathering? Anyone who serves mothers and families in the Houston area, in any role, the host's invitation says. You can come to The Woodlands or join by video after you register. How do nutrition and movement fit with treatment for postpartum depression? They support your overall well-being and work alongside psychiatric treatment when it's needed, and they are not a substitute for it. Mood changes that are severe or last longer than 2 weeks after birth may be signs of postpartum depression, the National Institute of Mental Health explains. An evaluation is a good next step. Does Dr. McDade see patients in The Woodlands? Yes. Dr. McDade sees patients ages 6 to 70 in The Woodlands by secure video, and every visit is with her. Do I need an OB-GYN or another provider to start? No. You can begin care here without one. Will I see the same doctor at every visit? Yes. Health & Harmony Psychiatry is a physician-only practice, and every visit, from your first evaluation through every follow-up, is with Dr. McDade. How much does care cost? Care is private pay. A new evaluation with Dr. McDade is $465, and follow-up visits with Dr. McDade are $275. You receive a good faith estimate before your first visit. Is this an emergency service? No. Health & Harmony Psychiatry does not provide emergency care. If you are in crisis or thinking about harming yourself, call or text 988, or call 911. Sources for the facts on this page. - [Perinatal Depression](https://www.nimh.nih.gov/health/publications/perinatal-depression), National Institute of Mental Health, 2023 - [Maternal Diet and Breastfeeding](https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html), Centers for Disease Control and Prevention, August 25, 2026 - [Breastfeeding, self-care](https://medlineplus.gov/ency/patientinstructions/000631.htm), MedlinePlus, reviewed November 8, 2024 - [Going home after a C-section](https://medlineplus.gov/ency/patientinstructions/000624.htm), MedlinePlus, reviewed November 8, 2024 - [Questions & Answers from the FDA/EPA Advice about Eating Fish](https://www.fda.gov/food/resourcesforyou/consumers/ucm534873.htm), U.S. Food and Drug Administration, February 17, 2022 - [Vitamin D, Fact Sheet for Health Professionals](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/), National Institutes of Health, Office of Dietary Supplements The information on this website is for general education and does not constitute medical advice or create a physician-patient relationship. For care, please schedule an appointment. ## Keep reading - Guide[Women's mental health](https://www.healthandharmonypsychiatry.com/conditions/womens-mental-health) Care for mood and anxiety around PMDD, the postpartum period, and perimenopause. - Area[The Woodlands](https://www.healthandharmonypsychiatry.com/areas/the-woodlands) A plan that fits your life, here in The Woodlands. - Service[Psychiatric evaluation](https://www.healthandharmonypsychiatry.com/services/psychiatric-evaluation) What the first evaluation with Dr. McDade covers. - Guide[What should you expect from a private-pay psychiatrist?](https://www.healthandharmonypsychiatry.com/blog/what-to-expect-from-a-private-pay-psychiatrist) Your right to a good faith estimate, what fees include, and what costs extra. ## Care Through Connection A physician who understands this season, and the people who care for mothers around you. Book the first visit online, or call [832.387.6088](tel:+18323876088) with questions. A parent or guardian books for anyone under 18, and a brief screening confirms fit before your first visit. [Find Care That Understands Me](https://www.healthandharmonypsychiatry.com/book-an-appointment) Health & Harmony Psychiatry does not provide emergency care. If you are in crisis or thinking about harming yourself, call or text 988, or call 911. Ages 6 to 70. Health & Harmony Psychiatry provides care by secure video to patients physically located in Texas at the time of their appointment. ## Share this post [mailto:https%3A%2F%2Fwww.healthandharmonypsychiatry.com%2Fblog%2Fmaternal-mental-health-gathering-the-woodlands](mailto:https%3A%2F%2Fwww.healthandharmonypsychiatry.com%2Fblog%2Fmaternal-mental-health-gathering-the-woodlands) ## Keep reading ### [What Should You Expect From a Private-Pay Psychiatrist?](https://www.healthandharmonypsychiatry.com/blog/what-to-expect-from-a-private-pay-psychiatrist) ### [When Your Insurance Network Changes, What Happens to Your Psychiatrist?](https://www.healthandharmonypsychiatry.com/blog/insurance-network-changes-and-your-psychiatrist) [![Health & Harmony Psychiatry, home](https://www.healthandharmonypsychiatry.com/hs-fs/hubfs/TB-Gold-Decorative-icon-H%26H-P-Logo.webp?width=1254&height=1254&name=TB-Gold-Decorative-icon-H%26H-P-Logo.webp)](https://www.healthandharmonypsychiatry.com/) Private, evidence-based telepsychiatry for children, teens, and adults across Texas. 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Box 2018 Austin, Texas 78768-2018 Assistance in filing a complaint is available by calling the following telephone number: [1-800-201-9353](tel:+18002019353) For more information please visit our website at [www.tmb.state.tx.us](https://www.tmb.texas.gov/) Ver este aviso en español ## AVISO SOBRE LAS QUEJAS Quejas sobre médicos, así como sobre otros profesionales médicos de la Junta Médica de Texas, incluyendo asistentes médicos profesionales, acupunturistas, asistentes quirúrgicos, tecnólogos médicos en radiología, técnicos radiólogos no certificados, profesionales de cuidados respiratorios, físicos médicos, y perfusionistas se pueden presentar en la siguiente dirección para ser investigadas: Texas Medical Board Attention: Investigations 1801 Congress Avenue, Suite 9.200 P.O. 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Dr. McDade sees patients ages 6 to 70 in The Woodlands by secure video, and every visit is with her." }, "name" : "Does Dr. McDade see patients in The Woodlands?" }, { "@type" : "Question", "acceptedAnswer" : { "@type" : "Answer", "text" : "No. You can begin care here without one." }, "name" : "Do I need an OB-GYN or another provider to start?" }, { "@type" : "Question", "acceptedAnswer" : { "@type" : "Answer", "text" : "Yes. Health & Harmony Psychiatry is a physician-only practice, and every visit, from your first evaluation through every follow-up, is with Dr. McDade." }, "name" : "Will I see the same doctor at every visit?" }, { "@type" : "Question", "acceptedAnswer" : { "@type" : "Answer", "text" : "Care is private pay. A new evaluation with Dr. McDade is $465, and follow-up visits with Dr. McDade are $275. You receive a good faith estimate before your first visit." }, "name" : "How much does care cost?" }, { "@type" : "Question", "acceptedAnswer" : { "@type" : "Answer", "text" : "No. Health & Harmony Psychiatry does not provide emergency care. If you are in crisis or thinking about harming yourself, call or text 988, or call 911." }, "name" : "Is this an emergency service?" } ] } ```