Postpartum Depletion: The signs you should keep an eye out for
Without a doubt, being a mum is a demanding job and takes its toll hormonally, mentally & physically on women.
From life prior to becoming pregnant, pregnancy and birth, minimal and broken sleep, breastfeeding, tending to the needs of other children & family members, to life in general itself, it is no wonder mums are feeling like they have absolutely nothing left to give – they are deeply, deeply drained and exhausted to their very core. They are effectively running on empty with the fuel light flashing.
I have seen a common theme emerging from the women I work with – they are stressed, overwhelmed, anxious, wired, exhausted and feel isolated. And far too often, when they reach out and express their concerns to others, they are told what they are feeling is "normal" and that they are only feeling this way because they are sleep-deprived mothers - adding further confusion to the mix.
It is important to know, that yes, sleep deprivation can be a significant factor behind this fatigue, BUT it is not the sole cause of how you are feeling.
These commonly experienced symptoms are also known as postnatal depletion, a term first coined by Dr Serrallach, and are the combined effect of physiological, hormonal, sleep, psychological, mental and emotional changes that can be experienced by a mother after birth. The effects of postnatal depletion tend to arise during the postpartum period and can extend much further than the first few months of a baby’s life. Depending on the severity of the depletion, symptoms can be ongoing for many years; after children have long passed the baby stage.
Some of the signs to look out for include, most commonly: fatigue, exhaustion, brain fog, forgetfulness (hello baby brain!), issues with falling or staying asleep, waking up tired, irritability, strong emotions, hypersensitivity to noise or light, hyper vigilance, being in a state of “wired but tired”, anxiety, worry, or depression. Other symptoms can include: hair loss, food cravings, dry itchy skin, brittle nails, slow wound healing, menstrual cycle issues, low libido, worsening of, or the development of new medical conditions (such as thyroid dysfunction), poor immune function, gastrointestinal issues, a feeling of loss of self, or a loss of self confidence.
Some ways to help prevent postpartum depletion, or lessen the severity include:
Preparation: If you are wanting to start a family, preconception care is paramount to help ensure you enter pregnancy in a healthy, balanced state.
During pregnancy: Ensure you eat well, rest, supplement with a quality prenatal, exercise and generally take care of yourself. Pregnancy is a time in which your growing baby is rapidly taking nutrients from you to grow, and it is important to ensure you don't become depleted during this time.
After birth: Mother the mother – this is paramount during recovery from birth, in the period known as the fourth trimester. These early weeks and months are when a mother needs support. Plan ahead, have nourishing meals and snacks prepared and frozen in the freezer, reach out for help, and take help when it is offered. Don’t rush back into life, as you will become depleted and exhausted very quickly.
Consult with your healthcare support team: Or look to find a team that can help support you - think GP, and a support team such as the team you will find within Mama Base, to help you with recovery and set you on your motherhood journey in a state of optimal health.
Diet: Eat well, eat often, and stay hydrated. Keep it simple, and try to avoid sugary or salty snacks, and fried, fatty, processed foods. Choose from a variety of fresh fruits and vegetables, whole grains, legumes, nuts and seeds, high-fibre foods and plenty of lean meats, eggs, fish and poultry. Aim for at least 2 litres of water per day.
Sleep: Nap, rest, go to bed early – try to get any sleep where you can, because without it, we cannot function. It may be frustrating for you, but it truly is one of your main priorities – the dishes can wait, trust me on this!
Self-care: You need some time for yourself to clear your mind, and have some time for you. A massage, walk, reading a book, a coffee in the sun – anything that reconnects you, with you.
Rest, recovery, relaxation, eating well and accessing support when needed is crucial for every woman who is either thinking of having a baby, is currently pregnant, is a new mother, or is well into motherhood, to help ensure you stay healthy and well. Because let's be honest, motherhood - while beautiful - is not easy!
If you would like help with postpartum depletion, or any other health or dietary concerns you may have, please get in touch – I would love to help support you!
Emily Gardem
Emily Gardem Nutrition - Mama Base Illawarra
“Helping women struggling with health & low energy, to feel energised, healthy & happy”
