Understanding Postpartum Depletion.

I don't want to take away the absolute bliss and love that can surround postpartum, but what I do want to do is advocate for women who struggle in this new normal.

I see women struggling to get by, not just because of the lack of sleep that a baby might bring, but because the body also required so much during the growing of your baby that you may end up becoming depleted when it comes to the postpartum stage, especially for those whom are exclusively breastfeeding. Even women 12 months in show signs of depletion; their blood results match this feeling.

So, What is postpartum depletion?

Postpartum depletion encompasses a range of physical and emotional symptoms that many women experience after giving birth. It refers to the significant demand for essential nutrients that a woman's body requires to support the growth and development of a baby during pregnancy and the subsequent depletion of these vital nutrients after giving birth. This depletion can impact the body's immune system and gut health in the months and years following childbirth.

After childbirth, women often experience nutrient depletion due to the demands of labor and breastfeeding, which can lead to exhaustion and depressive moods.

Carbohydrate & Protein Needs:

After birth, there is a significant increase in protein turnover, which plays a critical role in the processes of tissue repair and healing. This heightened demand for protein is especially important for supporting musculoskeletal health, as it aids in the regeneration of muscles, tendons, and ligaments. Proper protein intake during this period is crucial for ensuring optimal recovery and overall physical well-being.

Carbohydrate requirements can vary significantly from one woman to another, influenced by factors such as age, activity level, stages of life and overall health. Although there isn't a one-size-fits-all guideline for carbohydrate intake, breastfeeding mothers should gauge their individual needs by observing key indicators such as their milk supply, emotional well-being, and energy levels throughout the day. Additionally, mood changes or signs of fatigue could indicate that her energy levels are not being adequately met, prompting a review of dietary intake. Consuming a balanced diet that includes enough carbohydrates and proteins can help ensure that both the mother and her baby receive the necessary nutrients for optimal health.

Saying that, breastfeeding increases caloric needs by about 400- 600 calories daily, yet breastfeeding mothers lack specific guidelines for increased caloric intake. It is essential to focus on recovery rather than reducing calories on order to “bounce back” and lose “baby weight.”

Micronutrients:

Childbirth increases the risk of anaemia, especially with C-sections, due to significant blood loss. This can link to postpartum depression, recurrent illness and deliberating fatigue highlighting the importance of iron. Hormonal fluctuations post-birth can affect mood, and thyroid function may also be temporarily altered. Ensuring nutrients like iron, iodine, selenium, and zinc are included in your diet are important for recovery.

Some things to consider:

Did you see anyone pre-conception such as a GP, get some bloods done, see a nutritionist... get the right blood to see what you needed to be you and carry your birth optimally to be then able to be ok post birth?

Some questions to think about are: what were your blood results in the third trimester? What was your appetite like throughout your pregnancy? How active are you now? Do you exclusively breastfeed? Did you supplement throughout pregnancy? Have you got your period back? What type of birth and birth experience did you have? Have you seen your GP post-birth for some blood reviews?

You matter. Your health and well-being matters.

When you are depleted in certain vitamins and minerals and most of the time generally lacking the tools and effort to eat optimally, you may notice some of the following:

·         Constipation or diarrhoea

·         Depression and anxiety

·         Loss of libido

·         Painful, heavy periods

·         Thinning hair

·         Dry skin

·         Brain fog

·         Intense fatigue

·         Nails chipping

·         Weight gain or loss

Although other factors can cause all these things alone, these, in combination with one another, can signal some health concerns we may need to look into.

This means we may need to investigate some of the following:

• Iron

• B12

• Vitamin D

• Zinc

• Thyroid profile

• Sex hormones

Others depend on your health and history.

So, how can you support your well-being postpartum?

Ideally, you would have ensured you were prepared to eat well and get nutrients through food. Before birth, freeze meals like mince with grated vege to add to pasta, toast or wraps, and freeze snacks like muffins, vege tarts, bliss balls etc. This can be tricky when we don't know what to make or what is easy to prepare and then freeze. However, we never know what our bub is going to be like or what struggles we may come across - preparing meals and snacks before birth can set you up for great nutritional benefits once you become a mother or a mother again and save your butt!

Try not to brush off your concerns or chronic fatigue from being a new mum or you just aren't sleeping well. Depletion won't always disappear or come right, get some bloods done. Go see your GP, see a registered nutritionist and ensure you have the help you need and thrive in your motherhood. You deserve to mama.

Some other tips:

• Rest when you need to

• Get morning sunshine every morning when you wake up – even 10 minutes!

• Eat and eat some more

• Meal prep and plan

• Have coffee after you have eaten not before.

• Take time to get in what you need each day for mental well-being

• Eat lots of whole foods and foods you love.

• Keep hydrated and electrolytes up

• Reach out for support, please.

Lots of love,

Nicole (MSpExHe),

Nutritionist & Exercise Scientist.