Minimising Postpartum Depletion
From Renae with Love photography
Pregnancy and the postpartum period can invoke a whole range of mental and physiological challenges, not least the exhaustion of keeping up with the demands of a newborn. We find ourselves wondering if it’s normal to feel so utterly exhausted all the time.
And the answer is no, it’s not normal. But sadly, it appears to be affecting a growing number of women within our community.
Many new mothers will lack energy, feelings of tiredness but wired; especially before bed, notice reduced libido, anxiety symptoms, difficulty concentrating, poor immunity, an intensification of existing medical conditions, find it difficult to cope or just generally feeling off. These are some of the classic warning signs that you could be in a state of postnatal depletion.
In traditional society there are very complex postpartum practices where a mother is encouraged to rest for 40 days. This is a restorative period, when the mothers body repairs from a hormonal point of view. However, our culture doesn’t have these postpartum practices.
Another factor is the change of direction and purpose instigating confusion around the women’s role, and an expectation to be the perfect mother who does everything. This is the perfect recipe for depletion. Postnatal depletion occurs on an emotional and psychological level, and on a social and a spiritual level. It’s not as simple as lacking a single nutrient, or having a hormonal imbalance, it’s a multi-factorial condition.
Ways to minimise postpartum depletion
Hiring a Postpartum doula to get the personalised help you and your family need.
Make self-care a priority.
Ask for help and accept it with grace.
Get a referral for nutritional profile and hormones, in order to determine whether you are suffering from deficiencies - I can assist with this!
Get good sleep when you can.
Take practitioner recommended supplements for your specific needs as recommended by a health professional.
Eat regularly and drink lots of water.
Ensuring main meals include a good source of protein and aiming to incorporate foods that are rich in healthy fats.
Reduce your intake of processed foods, and make sure you eat plenty of nutrient dense vegetables.
Incorporate gentle exercise into your life such as yoga, pilates or walking.
Invest in your relationship. Becoming parents can really rock its foundations. You might need to reconnect with your partner to rebuild the loving support both of you deserve.
Be kind to yourself.
Try not to entertain visitors, unless they are going to help!
Limit social media.
Practice mindful breathing exercises, gratitude mantras or visualisation.
Acknowledging the significant transition of this time and the changes that your body has undergone through the process of pregnancy and birth. Removing any expectations of jumping straight back into normal life routines is important.
For further reading, I would recommend the following resources to help every mother restore energy, replenish her body, and reclaim her sense of self in that transitional postpartum period:
The Postnatal Depletion Cure by Dr Oscar Serrallach.
The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality by Kimberly Ann Johnson.
Mama Rising by Amy Taylor-Kabbaz.
Golden Month: Caring for the World's Mothers After Childbirth by Jenny Allison.
The First Forty Days: The Essential Art of Nourishing the New Mother by Amely Greeven, Heng Ou, and Marisa Belger.
Mothering the New Mother: Women's Feelings & Needs After Childbirth: A Support and Resource Guide by Sally Placksin.