Postnatal Depletion
What is Postnatal Depletion?
The postpartum period is a time of immense joy and emotion for new parents. However, it can also be incredibly demanding and calls for significant adjustments around work, sleep, relationships, and time management. It is not uncommon for new mamas to experience a loss of their sense of identity and independence as they take on their new role of caregiver, prioritizing their baby’s needs over their own. I recall this time very well, and remember feeling a compulsion to get my pre-baby body back. While that may have seemed like a healthy goal at the time, I believe I did made this effort too soon and I suffered some real health consequences as a result. Pregnancy and birth takes an incredible toll on the the body exhausting its resources. Rather than adding to this burden, I wish I had focused instead on building up my nutrient stores and had a bit more patience with myself.
Postnatal depletion, produces a range of symptoms that emerge from the changes that pregnancy and birth layer on the new mother. Symptoms stem from hormonal and physiological changes, as well as emotional and psychological adjustments. Symptoms include fatigue, brain fog, mood instability, and other symptoms interfering with overall well-being and the demands of parenthood. We will explore some of the many contributing factors to postnatal depletion, common nutrients that become depleted, and effective prevention strategies.
Common Causes of Postnatal Depletion:
Many factors can contribute to the development of postnatal depletion and causes are extremely individual. However, the following are some commonly associated factors:
Nutritional Deficiencies: Pregnancy and breastfeeding can deplete essential nutrients from the mother’s body, to ensure that the growing baby is getting what it needs. Inadequate intake of nutrient-dense foods and/or replenishment of these nutrients with a high-quality prenatal vitamin can contribute to postnatal depletion. Other factors include delivering multiples (twins, etc.), spacing births less than 24 months apart, and blood loss during birth.
Hormonal Changes: During pregnancy and after childbirth, there are significant hormonal shifts in the body, including fluctuations in estrogen, progesterone, and thyroid hormones. These hormonal changes can profoundly impact energy and mood. And when specific nutrients are in short supply that provide the building blocks for these hormones, hormones can be disrupted even further.
Sleep Disturbance: The demands of caring for a newborn often result in disrupted sleep patterns, leading to chronic sleep disturbance issues. Quality sleep is essential to building and repair. Vaginal or c-section delivery increases the risk of infection, blood loss, and demand for nutrients necessary to support full recovery. Inadequate sleep on the other hand, can contribute to fatigue, cognitive impairment, and mood instability.
Emotional and Psychological Stress: Adjusting to the responsibilities of parenthood, coupled with the above factors can lead to significant emotional and psychological stress. It is not uncommon for mamas to experience a loss of their sense of identity and independence as they take on their new role of caregiver, prioritizing their baby’s needs over their own. Such stress not only strains intimate relationships, but also depletes certain nutrients, placing an added burden on the immune system.
Nutrients Commonly Depleted Postpartum
A well-rounded diet high in fiber from a diverse array of vegetables (colorful, leafy, and cruciferous), nuts, seeds, legumes, and high-quality animal protein/fat, such as fish, eggs, diary if tolerated, and moderate amounts of pasture-raised red meat will generally provide what is needed. However, nutrient-depleted soil and toxin exposure elevates our need for certain nutrients making a high quality multivitamin often a prudent addition to one’s dietary routine. Below is a sample of the nutrients often in higher demand during the postpartum stage of motherhood. Though not an exhaustive list, they give us a picture of the importance of good nutritional care.
Protein-the macronutrient typically spared for building and repair. Its amino acids are used in the production of hormones, neurotransmitters, immune cells, enzymes, and tissue repair letting carbohydrates and fat be reserved for energy production and storage
DHA-considerable amount of DHA is transferred from mom to baby especially in third trimester for rapid brain growth
Iron-blood volume increases during pregnancy and blood loss can be significant during birth contributing to low iron
Vitamin D-involved in immune function and mood, this vitamin, also referred to as a hormone, is best obtained from sun exposure which can be particularly lacking in the weeks post birth
Zinc-essential to immune regulation and tissue repair, both compromised during this vulnerable time.
B Vitamins-assisting in many of the metabolic processes involved in energy production, the B vitamins help combat fatigue
Prevention Strategies for Postnatal Depletion:
While postnatal depletion isn’t always entirely preventable, there are effective strategies that can reduce the risk or mitigate its impact:
Adequate Nutrition: Focus on a nutrient-dense diet that includes whole foods, proteins, fruits, vegetables, and healthy fats. Consider continuing supplementation with a high quality prenatal vitamin or multivitamin when good nutrition alone is not enough to meet your needs. Visit my supplements page for some recommendations here.
Rest and Sleep: Prioritize rest and sleep as much as possible. Establish a sleep routine, resting when the baby naps whenever possible. Enlist the help of a partner, family member, or friend to share nighttime parenting duties, to allow for naps during the day, or simply to allow for a bath or other uninterrupted personal care activities. If it is within the budget, consider hiring a postpartum doula who is trained to support mamas in this area.
Emotional Support: Seek support from loved ones, friends, or support groups. Know when to consider talking to a mental health professional. Visit Postpartum Support International for additional resources https://www.postpartum.net/. You can also check out my blog on Postpartum Mood Disorders for more information and resources here.
Be kind and patient with yourself: Don't be afraid to ask for help. Most people want to be asked and are glad to help. Accepting help also allows you to focus on self-care, bond with your little one, and engage in activities that bring you joy. We are better caretakers when we are taking care of ourselves well too. And finally, don’t rush intense exercise and full schedules. Easing back into your normal schedule ad activities is much more supportive of full recovery and nutrient repletion.
Book a free 30 minute consultation to explore how 1:1 nutritional support could benefit your postpartum experience!