Newsletter May 2025: Building a Life You Love — Not Just Surviving It
- Dr. Brenda Tapp
- May 15
- 6 min read
Updated: 6 days ago
Lately, I’ve been thinking a lot about mental health—not just in terms of managing symptoms, but in the deeper sense of building a life you genuinely love. A life that excites you to wake up in the morning.
So many of us spend years being “the reliable one.” The helper. The peacekeeper. And while kindness is a gift, constantly saying “yes” when we really mean “no” leaves very little room for what actually energizes us. It often leaves us feeling physically and mentally exhausted, resentful, and irritable.
But there is a fix—and yes, it can feel uncomfortable at first. Like any new skill, it takes practice. What is this skill? Saying “no” when you mean it, and saving time for yourself so you can reconnect with what lights you up inside.
It might feel selfish, awkward, or even boring to rest instead of overextending… to carve out time for joy… or to decline something that once felt like an obligation. But that discomfort? It doesn’t mean you’re doing it wrong—it means you’re doing something different. And with time, it gets easier.
The more authentic your goals, the more true you are to yourself. And when your goals come from that place, your relationships deepen. You show up with more presence, more energy, more clarity.
Caring for yourself is not a betrayal of others—it’s the foundation that allows you to care for them even better. Self-care isn’t narcissism. In fact, it’s the opposite: when you make your welfare as important as others’, you become more available, more compassionate, and more impactful.
An inauthentic “yes” is worse than an authentic “no.” Boundaries aren’t barriers; they’re bridges—to a more energized, aligned, and honest version of you. And the more you feel like yourself, the more you can offer—to your family, your friends, your community… maybe even the world.
This summer, I’m leaning into that myself. I’m heading to Scotland with Mike and Hannah for two weeks. We’ve rented a campervan—to chase coastlines, green hills, waterfalls, and adventure. I love nature. I love to travel. And I love giving myself permission to explore what makes me feel alive.
If you need a prescription for your hormones refilled, please reach out before June 1st—I won’t be processing any while I’m away. I want to make sure you’re supported while I take a little space to refill my own cup.
Here’s to saying yes only when you mean it—and building a life that feels like home.
Berry and Nut Bowl Recipe (10 minutes – 7 ingredients)
This recipe is a powerhouse of nutrition.
Antioxidants from strawberries and blackberries help protect your body, while heart-healthy fats from nuts and seeds support cardiovascular health.
Plus, with calcium, magnesium, and vitamin K, it’s great for keeping your bones strong.
Ingredients:
½ cup strawberries (chopped)
½ cup blackberries (cut in half)
2 tbsp walnuts (chopped)
2 tbsp almonds (chopped)
1 tbsp pumpkin seeds
1 tbsp hemp seeds
¼ cup unsweetened almond milk
Diets rich in vitamin D, omega-3 fatty acids, polyunsaturated fatty acids, and flavonoids may help reduce the risk or severity of depression, including postpartum depression. Click here for a free sample meal plan full of these nutrients.
Note: This meal plan is for inspiration and educational purposes only. It is not intended to diagnose or treat any condition. If you feel this approach may benefit you, be sure to discuss it with your healthcare provider.
Clinic News
PTBO Community Votes Are Now Open!
We’re excited to share that the Peterborough Community Votes are officially open!
Support your favourite local businesses, practitioners, and service providers—your vote truly makes a difference.
Voting is open until May 18th — Visit communityvotes.com to cast your vote.
Webinars
APRIL WEBINAR:
Unlocking Potential: Naturopathic Approaches to ADHD Support in Children and Teens with Dr. Cara MacMullin!
Missed the webinar? No worries — catch the recording. Watch it now and get inspired! Click here to watch.
MAY WEBINAR:
Hormone Replacement Therapy (HRT) Myths, Benefits & Finding the Right Approach For You with Dr. Nicole Edgar!
May 13th at 6:30 PM | Register here
Are you curious about Hormone Replacement Therapy (HRT) but feeling overwhelmed by all the conflicting information?
Join us for this eye-opening webinar where we’ll separate fact from fiction and explore:
The science behind HRT
How it can help manage menopause symptoms
How to find a safe, personalized approach that works for you
Whether you’re actively considering HRT or just want to understand your options, this session will leave you feeling informed, empowered, and confident about your hormonal health. Don’t miss this opportunity to learn, ask questions, and take the next step toward feeling like yourself again.
Reserve your spot now: Click here to register
JUNE WEBINAR:
Libido! The Sex Ed Every Woman Deserves: Reignite Your Desire and Enjoy Intimacy Again. I will be co-hosting this webinar with a secret guest, there will be homework given, as well as a discount at a local sex shop. You do not want to miss this! Yes it will be recorded, but you’ll get more out of it if you can join.
Date - last weekend of June, final date and time to be announced shortly
Dr. Kori Macarthur's Rate Update (Effective May 1st):
Initial Appointment (75 min): $287.50
60-minute Follow-up: $230
45-minute Follow-up: $172.50
30-minute Follow-up: $115
Dr. Brenda Tapp's Rate Update (Effective June 1st):
60-minute Follow-up: $280
45-minute Follow-up: $210
30-minute Follow-up: $140
Thank you for your understanding and we look forward to delivering the most transformational care for you.
Postpartum Depression vs. Baby Blues
It’s common for new mothers to feel overwhelmed—but how do you know when it's more than the “baby blues”?
Baby Blues:
Typically lasts up to 2 weeks postpartum
Symptoms include: mood swings, tearfulness, anxiety, and disrupted sleep
Postpartum Depression (PPD):
Symptoms persist beyond 2 weeks and begin to interfere with daily life
If you notice this happening, it’s important to reach out to your doctor or healthcare provider for assessment
While every mother’s experience is unique, certain patterns have emerged through evidence-based studies.
Risk Factors
History of depression
Gestational diabetes
Poor sleep or sleep disruption
Vitamin D deficiency (below 50 nmol/L)
Iron deficiency or anemia
Obesity or being overweight
Multiple births
Preterm or low-birth-weight infants
Negative birth experience
Low social support
Poor nutrition
Protective Factors
Skin-to-skin contact
High DHA levels & seafood consumption
Balanced, nutrient-rich diet (especially Mediterranean-style)
Adequate micronutrients: calcium, zinc, vitamin D, selenium
Strong emotional and social support systems
Note: Even with protective factors, PPD can still occur—early detection and support are key.
The Role of Blood Work
A comprehensive postpartum lab assessment can help identify contributing factors. Your naturopathic or family doctor may test for:
Thyroid function
Complete blood count (CBC)
Ferritin (iron stores)
Vitamin D levels
Evidence-Based Management Approaches
Nutrition:
Low levels of calcium, iron, and B3 are associated with mood imbalances
Higher omega-3 (EPA & DHA) intake = fewer depressive symptoms
Mediterranean diet linked to reduced postpartum depression symptoms at 8 weeks
Lifestyle:
Physical activity is strongly recommended postpartum (unless contraindicated)
Healthy sleep hygiene (cool, dark room, no screens before bed) supports mental wellness
Supplements:
Saffron
Shown to be as effective as fluoxetine (an SSRI) in mild-to-moderate PPD
Vitamin D
Ideal blood levels: 90–100 nmol/L for optimal mood support
Often needed in higher doses during pregnancy and breastfeeding
Iron
Canada defines anemia as Hemoglobin < 100 g/L post-delivery
Iron supplementation is often necessary if low levels are detected
Omega-3s
Particularly effective in omega-3 deficient, depressed postpartum populations
1–2g daily is typically enough
Most beneficial when used alongside other treatments
Mind-Body Therapies
Cognitive Behavioural Therapy (CBT) and Mindfulness-Based Stress Reduction have been shown to significantly improve postpartum mood
These approaches are often used in combination with nutritional and medical therapies
Final Thoughts
PPD is common, real, and treatable. Support, screening, and self-care all play essential roles in recovery and prevention. If you or someone you love is navigating the postpartum period, remember: You are not alone. Help is available.
- Dr.Shantel Simpson, ND
Does this resonate with you? Do you feel like this connects with your experience?
Book an appointment today with Dr. Shantel Simpson, ND — we’re here to support you. Book Here
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