What is Postnatal Depletion?
Tired, less energy…that’s how mums feel.
Is that “just normal” or is there something to help new mums feel better?
What is Postnatal Depletion?
Dr. Oscar Serrallach, a medical doctor, has discovered the syndrome and coined the term postnatal depletion after treating many (new) mums who felt very exhausted, didn’t feel like themselves anymore but felt like there was something wrong with them.
Postnatal depletion involves the physical and mental fatigue of (new) mums through the natural processes of pregnancy, birth and breastfeeding and the stress and social isolation of modern motherhood.
Symptoms of Postnatal Depletion
Dr. Serrallach writes in his book “The Postnatal Depletion Cure” that it’s a “constellation of symptoms, affecting all spheres of a mother’s life after she gives birth.”
The symptoms can include
Extreme fatigue,
Disturbed sleep (that isn’t caused by the baby),
Inability to cope,
Loss of self-confidence,
Poor immune system and
Worsening of pre-existing conditions.
What causes Postnatal Depletion?
Naturally, the process of growing, nourishing, birthing, breastfeeding and mothering a baby is taxing on the mum’s physical resources.
The baby needs vitamins and minerals to develop and grow and will take what it needs even if that’s on the expense of mum’s nutrients.
Most mums enter postpartum already being low in key nutrients like fatty acids, iron and vitamin B12.
Another totally normal physiological process is the brain changes in a pregnant and new mum. You can read more about baby brain here. The mum’s brain receives “upgrades” to focus more on the baby. Her brain and hormones (especially oxytocin) prime her to give all of herself to her baby.
Oftentimes, mums forget to eat or don’t rest much because they are so busy taking care of the baby and no one takes care of the new mum.
This lack of support just adds to the exhaustion and overwhelm that naturally comes with a new baby.
Postpartum though is supposed to be a time for the new mum to rest and recover from the strains of pregnancy and birth. She needs to be nourished to gain new strength for the months and years ahead.
Instead, new mums are left alone with the expectations and pressure of the “super mum” who has it all figured out and handles her baby, household, relationships and career with ease.
The general stress of modern life, sleep deprivation and matrescence are also potential causes for postnatal depletion.
What can you do?
You might not be able to completely avoid the natural strains of pregnancy, birth and early motherhood but there are ways to ensure you can recover well and don’t get depleted.
Before and during pregnancy
Take care of yourself through a healthy balanced diet, supplements and exercise, reduce stress and take time to relax.
Make a postpartum plan. A postpartum plan helps you to ensure you’ll have the time, space and support to recover well. (Find out more about preparing for your postpartum here.)
Ask for help and build your village. You were never meant to do this alone. Organise your family, friends, meal service or a postpartum doula.
Get the book “The Postnatal Depletion Cure: A complete guide to rebuilding your health and reclaiming your energy”. The book offers a lot of practical tips and a recovery plan.
In your postpartum
“When there are too many stressors and not enough time to recover, your levels become depleted.”
Dr. Serrallach
Even though pregnancy and birth aren’t sicknesses, they are major life events that take a lot of physical and emotional resources from the mum. Setting aside a period of rest to recover is crucial.
How do you do this?
Well, that’s what I am so passionate about. I call it Postpartum Oasis. You might call it confinement or golden month. It’s about setting aside the period of postpartum to
Rest.
Have lots of skin-to-skin with your baby.
Eat cooked, warm, nutritious meals.
Have one Oasis moment a day - a few minutes a day for yourself to do something that fills your heart with peace and joy.
Prioritise sleep.
Get support because you can’t and you were never meant to do this alone. (Btw all of the above is covered in the postpartum workbook).
Postpartum recovery exercises.
Continue to take supplements. My favourite is HQ’s Post Birth Vitality - a premium wholefood nutrient powder with plant-based organic vitamins, Traditional Chinese Medicine botanicals and superfoods to provide key nutrients, support recovery and healing, milk supply, mood, hormone regulation and energy. (Get yours here and receive free shipping with the code MUMSOASIS)
Beyond the fourth trimester
“If a new mum isn’t allowed to fully recover from the demanding requirements of pregnancy and birth, the aftereffects can last for years.”
Dr. Serrallach
Postnatal depletion can last for seven years. Breastfeeding, sleep deprivation, and mothering continue to take their toll on the mum. So, I know this sounds cliche but be gentle with yourself.
Have your nutritional profile and hormones looked at by your GP to determine any specific deficiency.
Continue to ask for help. Remember that the concept of the super mum who does it all is a modern concept but it actually takes a village to raise a child.
Continue to take care of yourself by prioritising sleep, eating nutritious food and exercising.
More:
Dr. Serrallach’s medical practice
HQ Intelligent Health - nutritious postpartum and breastfeeding drinks. Receive free shipping with the code MUMSOASIS.
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