Fatigue, a word that us mothers know well. As new mums we experience so many new things, fresh baby snuggles, wider hearts, loads of sleep deprivation, hugely changed nutritional needs, and a whole lot more. It’s a time when we need truly nourishing support around us, but in today’s modern societies our support structures are often lacking. This results in fatigue, mood changes and depletion on all levels of a mother’s being. The term ‘Post Natal depletion’ was coined by Dr.Oscar Serrallach, and we are going to delve into what this is, the main symptoms, and how you can best support yourself or another new mum in your life.
According to Dr. Serrallach, post-natal depletion encompasses four key factors that work together to create fatigue, often depression and ultimately depletion.
The four key factors are:
- Stress
- Social expectations and supports
- Inflammation and other pre-existing health conditions
- Environmental toxins
Stress is not a new concept to women when they become mothers, many of us already had a high stress load before motherhood. The job of growing, birthing and caring for a baby adds a new kind of physiological stress that is compounded by sleep deprivation. When a mother experiences this and she does not have social or family supports around her, people to help clean her home, cook her meals and allow her a break from mothering, the result is very often life fatigue. She just can’t be bothered anymore, isn’t interested in much, lacks energy and enthusiasm, and life feels generally tough.
Inflammation is a key hallmark of post-natal depletion and is also a consequence of it. This can cause any pre-existing medical conditions to worsen during this time, adding an extra dimension to the stress load. Lastly, toxins are a big part of whether we are healthy or not. During post-partum we are especially sensitive to environmental toxins, those that come from our food and drinks, our skin and body care products, and the products we use to clean our homes.
Key symptoms of post-natal depletion
All of the above factors combine to produce some key symptoms that signify you may be dealing with post-natal depletion. These symptoms include:
- Brain fog – baby brain
- Poor memory
- Severe fatigue
- Low sex drive, or none at all
- Anxiety
- A sense of overwhelm and inability to cope
- Can’t lose weight, maybe putting on weight
- Physical signs of ageing worsening, such as losing hair, more wrinkles appearing etc
What can you do about post-natal depletion?
With the right help and support, you can resolve symptoms of post-natal depletion and get your joy for life and sense of wellbeing back!
Nutrition for mums
The factors that go into creating post-natal fatigue and depletion can all be addressed and changed, and it starts first with your nutrition. When your body receives the right foods and supplements, it is able to balance out your hormones, create energy that you never thought you’d have again, handle stress much easier, achieve a healthy body weight and so much more.
Some beautiful foods to include regularly in your diet include:
- Eggs – baked, scrambled, however you like them
- Quinoa, buckwheat and millet – whole grains
- Rolled oats – porridge’s are so good for mums
- Green smoothies – add things like spinach, banana, chia seeds, frozen berries, zucchini, avocado etc
- Beans and lentils
- Salmon
- Slow cooked meat and vegetables
- Soups and stews made with homemade bone broth
- Lots of fresh fruit and vegetables, as much as you like
Sleep and post natal fatigue
Sleep is another highly important factor in recovery from post-natal fatigue and depletion. This is a big area, but there are some simple things you can try. Start with limiting things like blue light and screens in the hour before bed, making sure your bedroom is cool and practicing relaxing activities like reading or meditation before bed. You can work on sleep hygiene practices for your specific situation with your Naturopath. And of course, if you’re not sleeping because your baby is not sleeping, seek some help for this so that you can both get some better sleep.
Energy creation for mums
Energy is vital for mums, without out it we can’t do the things we need to. One of the best ways to start building up more energy in your body is through movement. Gentle exercise such as a daily nature walk, or a gentle yoga or tai chi practice is a wonderful and nourishing way to start moving your body. If you are severely fatigued, steer clear of all types of strenuous exercise and gym. Think gentle and nurturing movement, that is good for both your body and your soul.
Soul support and motherhood
Lastly, a big factor for mums who are fatigue or depleted is the way they feel. If motherhood has come straight after working in a corporate career or full-time role, we can often feel like we are not doing anything of value, and our self-worth plummets. If this is you, seeking support for this through a counselor, psychologist, life coach etc will help you to reassess your life and realign your values, so that you can get to a place of finding joy in your day to day again.
If this blog has resonated with you at all, or you feel you may be experiencing post-natal depletion, please head to my services page to book an appointment with me today.
Alternatively, you can book a discover call, and we can discuss the ways in which my Naturopathy offerings can help you.
I look forward to supporting you to better health.
Nicky
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