Post-Natal Depletion Syndrome Prep Talk
Postnatal depletion syndrome is a term used to describe the physical, hormonal and emotional depletion that a mother can experience after giving birth. A certain level of fatigue post birth is normal and often brushed off but how do you know when it is a bigger problem?
Here are some signs you may be experiencing postnatal depletion:
Accidentally falling asleep or struggling to wake up in the morning
Brain fog or ongoing “baby brain”
Worsening of existing medical issues
Hair loss, acne
Low or no libido
Poor recovery from colds and autoimmune conditions
Anxiety, frustration, self doubt, overwhelm, hyper-vigilance after giving birth
Who is more likely to experience post-natal depletion syndrome:
Breastfeeding mothers
More than 1 pregnancy
Going into pregnancy already nutritionally depleted
Already existing health conditions - thyroid, autoimmunity,
Nutrients that get depleted:
The mother’s stores of iron, zinc, magnesium, Vitamin B12, Vitamin B9, iodine, selenium and especially DHA are dipped into.
Vitamin A, E, Folate, Choline, Vitamin K
And these are the nutrients, vitamins and minerals we see most commonly lacking in the postpartum period.
Nutritional and supplement advice:
Nourishing through foods is going to make such a big difference in preventing post-natal depletion and exhaustion, as these nutrient stores can be filled back up again before mental and physical deterioration is experienced.
Foods to focus on - Iron-rich foods such as red meat, eggs, spinach, Magnesium foods such as dark chocolate, kale, spinach, DHA foods such as fatty fish, salmon, tuna, eggs, avocado, olive oil
A good quality multi vitamin and DHA
Post birth blood test roughly 3 months after - thyroid, vitamin d, iron, b12 and folate, red cell zinc,
Lifestyle advice
Prioritise sleep, rest
Learn to say no
Ask for help!
See a naturopath who can help you replenish nutrients and balance to your body
Meet other new mums who can help you to not feel so isolated
Meal train or ready made meals
Take the pressure off yourself. You’ve grown an entire human, birthed it and possibly are breastfeeding too. This is a massive change and it’s normal to take some time to adjust and also normal to need some help
Put some water bottles (hydration is key) and healthy snacks, like whole washed apples, nuts, or dried fruit next to the spot where you feed your baby. Feed the baby, feed yourself—it’s one simple way to move towards better nutrition and a simple act towards curing postnatal depletion.
Get moving. You don’t have to do a full-on workout or weight lift the baby. Taking a walk around the block with the baby in the carrier or stroller goes a long way for your energy, your mood, and your overall health. Getting outside also helps to improve your mood. Vitamin D is crucial and lack of vitamin D can lead to postnatal depletion.
Start a self-care habit. It can be 5 minutes a day if that’s all you have, just do something for yourself. Try a 5-minute morning routine such as: waking up and lightly stretching, take three big deep breaths, have a glass of water and a piece of fruit, and take your supplements. Doing this daily will become a habit. Don't forget to take a break when you can, or start a new skincare routine you enjoy. Write down 3 things that brought you joy that day or 3 things that you are grateful for as a part of your morning routine. Listen to audiobooks while you feed the baby.
Get those freezer meals stocked up while you’re in full-on nesting mode! You can also ask friends and family to send home-cooked meals or food delivery gift cards instead of a baby gift.
Know when to identify post-natal depression