Do you have post-natal depletion ?The 4th trimester as its often called, can be a rollercoaster of a ride. It comes with many highs and lows, and always comes with some level of physical depletion, after all 9 months of growing a tiny human takes nutrients and energy! This recently coined post-natal depletion syndrome needs to be addressed and supported carefully in the 4th trimester, not doing so can lead to depletion that lasts longer than 4 months and in some can last for years !
Post natal depletion syndrome is a collection of health issues including deep fatigue, feelings of overwhelm, anxiety, hypervigilance, noise and sound sensitivity, hair loss, dental issues, sleep issues (apart from a crying child waking you) and aggravation of any inflammatory conditions such as thyroid disease or autoimmune disorders.
A lot of these symptoms have corresponding deep routed mineral or vitamin deficiencies and can indicate hormonal issues or thyroid imbalances from pregnancy and or stress.
Why does this happen?
It may seem obvious to most mums but just to clarify and validate, growing a baby does take many nutrients and demands many physical changes of a mum. One example is the intense need for fatty acids in pregnancy. A babies need for DHA fats is high in utero and a mother will transfer approximately 7 gm daily to her baby, and up to 50mg by the 3rd trimester. This can leave a mother with less-than-ideal levels to run her own hormones, nervous system, skin, hair, breast milk production and cellular function.
Research had shown that a woman’s brain is rewired significantly to connect and bond with her baby post-partum, areas of her brain actually shrink whilst other areas develop. All these changes require generous amounts of the right nutrients, and optimal gut absorption of your food get the nutrients. Often supplementation is needed to keep up with the demands.
The most common issues I see in practice are – severe deficiency in minerals such as magnesium or iron.
Iron depletion can lead to poor milk supply, depressed mood, exhaustion, thyroid dysfunction, insomnia, brain fog, restless legs, hair loss, anxiety, depressed immune function and more.
Magnesium deficiency has been linked to post-natal depression, fatigue, poor sleep (not able to fall asleep even when you child is a sleep!), poor milk supply, anxiety, headaches muscle cramps and the list goes on.
If you feel you are suffering with post natal depletion or if you are about to enter the 4th trimester then take note of these tips to keep on top of your health.
Tips to begin your recovery
- Get a full health check with your naturopath to determine your areas of deficiency, what impacts it is having on your health and emotions so you can plan your road to optimal health.
- As a minimum check your iron, thyroid, zinc, b12, vitamin D, with blood tests. Hot tip -Ensure that you are asking for iron studies to check your iron status.This is a thorough assessment of your iron, as iron deficiency is the most common deficiency in women post-partum, and is often missed if only the ferritin blood test is performed.
- Eat good quality protein – free range or organic meat, deep sea fish, eggs and nuts and seeds, legumes. This will help with your energy and nutrient intake.
- Omega 3’s sources – Deep sea fish, avocado, fresh nuts and seeds for your nervous system recovery.
- Highly nutrient dense foods such as – broccoli, beetroot, Brussel sprouts, raspberries, blueberries.
- Consider herbs that can aid in recovery such as withania – note these are only useful in certain circumstances and at the right doses. They are best prescribed by your naturopath.
- Supplement where needed – if your diet is often lacking – too busy, too tired too cook etc, then see me for the supplements that can get you through this period of time.
Remember most importantly that recovery from birth and 9months of pregnancy takes time, don’t push your self too soon, rest when you can and always get support with your health nutritionally, emotionally and physically.
Samantha Van Dort 