What is postnatal depletion? Oscar Serrallach coined the term “postnatal depletion” in 2018 to describe a range of symptoms women experience after having a baby. These symptoms include lack of sleep, poor nutrition, hormonal imbalances, loss of libido, ongoing fatigue, hyper-vigilance, feeling overwhelmed with too many decisions, loss of confidence, confusion, poor concentration and memory, feeling run down and anxious. Postnatal depletion can affect women for many years after having a baby.
The above symptoms are far from the commonly portrayed picture-perfect image of motherhood and are more common than you might think. Furthermore, these symptoms, or any of them, can arise after giving birth or up to ten years down the track. Add to this the added stress of multiple pregnancies/births, and you may no longer wonder why you aren’t bounding with fathomless energy and joie-de-vie.
What can you do to prevent this depletion?
In my book, How to Have a Healthy Baby, I talk about post baby recovery and how essential it is to the mother’s (and baby’s) ongoing wellbeing. Much of what I recommend correlates with pre-conception care – that is, lifestyle and nutrition.
Ensuring that your body is at its absolute best prior to falling pregnant is important, not only for the baby developing inside you, but also for your own health and wellbeing. This maintenance of your health is also vital throughout pregnancy – again for the benefit of the foetus, but also for you. One very obvious and often experienced sign of a nutrient deficiency is brain fog.
Baby brain is a term often used to describe ongoing brain fog women experience during pregnancy and beyond. Often ridiculed as an excuse, baby brain is very real. Throughout pregnancy the baby’s brain and nervous tissue are developing rapidly, increasing the demand for essential fatty acids (EFA), in particular DHA (Decosahexaenoic Acid). If levels are low during pregnancy, and not replenished, low levels of essential fatty acids can have ongoing effects leading to chronic conditions, including mental health and depression.
This term is often used but remains as relevant today as it did thousands of years ago when Hippocrates first coined the phrase. A varied diet of fresh whole foods remains the foundation of good health and you can’t out-supplement a bad diet. Supplements are there to fill temporary additional needs for certain nutrients – during pregnancy and breast feeding due to higher demands, during and post illness to support recovery, or when even a healthy organic diet cannot provide sufficient specific nutrients.
Industrial agriculture has imposed rising exposure to unhealthy processed and packaged foods, which are nutritionally deficient but packed full of pesticides, toxic industrial chemicals and artificial additives. It is a fact of modern life that we are exposed to more toxic chemicals than ever before in our history. Over-consumption of ultra-processed foods has led to significant nutritional deficiencies as well as toxin-related conditions affecting health on many levels. It is for this reason that I highly recommend returning to a natural, whole-foods diet as much as possible. With a rise in local farmers’ markets and online ordering, sourcing fresh locally grown produce is becoming easier and more affordable.
Change can be daunting and challenging. Changing your diet can be one of the most challenging and stressful things a person does – after all, we have developed and continued ‘bad’ habits over many years and re-learning takes time. It also requires support. Which is why I recommend seeing a qualified naturopath, who is trained in all aspects of health and nutrition and therefore able to support your individual needs.
Stress has become known as the disease of modern life. In spite of many advances in science and industry, contemporary lifestyles are rife with stress. The rapid pace induced by technology has left many women (and men) feeling overwhelmed. Add to this work and financial pressures, starting a family can raise already elevated stress levels even higher.
Postnatal depletion is both a physical and mental state, often resulting from ongoing stressors associated with having a (or several) babies. The emotional component reflects in our digestive capacity, negatively impacting the gut microbiome and our ability to absorb essential nutrients from food. These effects of stress and gut dysregulation further affect our immune system and the brain.
The effects of stress on our overall health are widely documented but you can read more on my website at https://truemedicine.com.au/vitality/stress-and-health/, and how our microbiome affects overall wellbeing https://truemedicine.com.au/treatments/digestive-health/. The link between gut health and brain function are also explained at https://truemedicine.com.au/vitality/joy/the-gut-brain-link/. You’ll also find several more blogs on these topics on my website.
Preparation is always better than ‘cure’ and this adage applies to postnatal depletion as well.
· Ensure you follow the recommendations in my book for pre-conception preparation.
· Ensure you support your (and your developing baby’s) health throughout pregnancy and while breastfeeding with a varied, fresh, whole-food diet.
· Ensure your refrigerator/freezer and pantry are well-stocked with healthy foods before your baby is born so you have ready access to delicious and nutritious meals once baby is born.
· Ask for help when you need it – don’t be a martyr.
· Enlist the support of a qualified naturopath to assist you throughout your pre-conception, pregnancy and birth journey.
Due to TGA guidelines, a qualified practitioner can only recommend or prescribe remedies during a clinical consultation. This means that I am unable to name brands here but recommend that you speak to your local qualified naturopath for support.
In general, basic supplement support prior to and during pregnancy, as well as while breastfeeding include a quality balanced pregnancy multi, Omega 3 high in EPA and DHA, and minerals.
Microbiome, gut health and any further possible supplements will be assessed on an individual basis as needs vary considerably.
Regardless of where you are in your pregnancy journey, my book will provide valuable information and support for both parents. Available now on Amazon and most online bookstores – get your copy today or gift to a friend.
