Post Natal Depletion - How To Avoid Feeling Completely Wiped Out Post Baby
Health Changes During Pregnancy
It’s been said that becoming a mother isn’t something that just happens at the birth of a child, it’s a transition that continues well after the baby is born.
This is important because there are key stages that occur from a psychological, emotional and physical level. Being clued into some of these stages can help mothers navigate them and reach out for support as and when they need too.
In this post I’m going to delve into post natal depletion as a common phenomenon, what it is and offer some tips around what you can start doing to get the support you need to start lifting the fog.
A Brain That Changes
Did you know a mothers brain shrinks approximately 5% during pregnancy? This is a part of the remodelling process that the brain undergoes and is similar to the one experienced by adolescence.
We know that in most cases the brain reforms it’s volume 6 months postnatally. These changes in the brain are essential to forming a deep bond with the child but we know that if there is a lot of inflammation or high cortisol levels due to stress this remodelling process in the brain can be negatively impacted leading to issues with post natal depression (PND)
Scientists who’ve studied this phenomenon have said that you can tell if a woman has gone through a full term pregnancy when put through a fMRI. Your body is amazing!
Why is this important? Asking for help early
There is a certain amount of inflammation that occurs during pregnancy that is essential for the pregnancy to be healthy, too much inflammation and both you and the baby can run into issues.
Apart from these changes in the brain that pregnant mums are experiencing there’s also a hormonal avalanche with the placenta producing over 200 types of hormones.
A pregnant woman will be exposed to more oestrogen during one pregnancy than the total amount in an average lifetime. In addition hormones like progesterone and oxytocin also increase.
There is a dance of the hormones some going up while others come down and this changes rapidly again post birth.
These hormonal shifts have a direct impact on many functions in your body, including sleep, mood and even how you think.
One study found that mothers who exclusively breastfed their infants were twice as aggressive as women who didn’t, they also had lower BP.
The changes in brain circuitry and hormones can leave new mums feeling like they’re going a little batty with what seems to be inexplainable changes.
Some new mums can get stuck in this inflammatory state or experience a real imbalance in the hormones post labour. Having the right emotional and physical support can make all the difference during this time.
The earlier you get the right support to bring the inflammation and hormones in your body back to balance the better for both you and the baby.
There have been some reports that 40% of mothers feel overwhelmed, depressed or anxious after the first 3 months of giving birth and 1 in 5 Australian mothers will experience a mood disorder around the transition to motherhood.
Having a holistic team of healthcare providers on board for this transition to help support along side family and community can make a huge difference in outcomes for both mother and baby.
Postnatal depletion- What Can I Look Out For?
Please keep in mind that any transition in life is going to bring with it some stress however the key here is if some of these key symptoms continue longer term or appear to become a stable feature in your daily life…
Consistent fatigue and overwhelm- that can continue well beyond the first year after giving birth.
Digestive issues
Key cognitive symptoms that include brain fog, issues with memory and concentration
Hyper vigilance, anxiety and worry.
Food sensitivities, hair loss, dental issues, receding gums, and a worsening of exisiting health issues that may have been present prior to conceiving your baby.
Living in the twilight zone, where you neither feel fully awake or fully asleep. (A key point here is that a lack of sleep can contribute to an increase in inflammation in your body)
Lowered or abnormal hormonal function- You can have these tested with your health practitioner.
A test commonly used in functional medicine to get a closer indication of the state of your hormones is called the DUTCH test. You can read more about this here.
What Causes Post Natal Depletion?
As we’ve all heard before prevention is better than cure, and in many cases can save a fair amount of pain. Some of the major contributing factors to post natal depletion are:
The average age of having children is 30 years in Australia.
Many women are depleted of many essential nutrients before they even attempt to fall pregnant. (This is key, even if you eat well, and exercise Australian soils are very depleted in certain minerals and so many women just aren’t getting enough.) Preconception pathology testing and care is vital.
Less familial or communal support during the first year of motherhood- It’s estimated that a woman will loose 700 hours of sleep in the first year after having a baby. With all of the research we’ve recently heard on the importance of sleep for health and healing its no wonder many women are running into issues. Putting strategies in place is important.
Living in an environment filled with hormone disruptors like phalates and BPA’s may mean that new mums are taking much longer to regain a balanced hormonal rhythm. Find out more about these factors here.
False and unrealistic ideals around motherhood and mother care, and this can create significant issues with how a new mum feels emotionally and psychologically.
Labour or birthing trauma, this is one that I’ve seen clinically and it can significantly impact a new mum. With continued flash backs, nightmares or higher levels of anxiety.
Many of these factors feed into each other and create a loop resulting in a system that’s stressed, overwhelmed and unable to properly heal let alone function at an optimal level.
Postpartum practices from the past
Say that 3 times quickly! 😂
If we look to some of the older cultures and traditions and what they did to support new mums it appears that they had a very good understanding of the importance of a graceful and supported transition for the long term health of both mum and baby. Things like;
Initial confinement period for mother and baby- Mothers were given a time of deep and supported relaxation and recovery without any responsibility other than the baby.
Special post natal diets, including cooked foods, broths high in proteins and fats.
Staying indoors and spending time connecting with the baby and taking rest when the baby is sleeping and also napping throughout the day.
Certain hygiene practices were common to help the mother relax and build herself up post giving birth.
It seems almost every traditional culture has some ritual around this very important month after giving birth and for good reason. The drop of certain feel good hormones in the days after giving birth can leave a new mum feeling very unbalanced. Commonly referred to as the baby blues.
How can you manage post natal depletion?
In this current climate it’s a challenge with everyone being super busy and mums feeling the pressure to get back to work and get their bodies back into shape.
As a Sydney naturopath I understand all too well the pressures we face in a fast paced city. However the following is here to provide you with some actionables that will make a world of difference:
Build your healthcare team
Start building your holistic health care team either in your preconception period or as soon as you know you’re pregnant. It’s your relationship with these practitioners, naturopaths, GP’s, psychologists, OBGYN’s, Doulas that can make a world of difference when you need the support most.
In depth testing
Understanding where your hormones are, your vitamin and mineral status, as well as checking routine inflammatory markers like homocysteine, HsCRP and others. Some of these can be done with your GP, but also with your naturopath both during and post pregnancy. This will help you formulate key clinical goals that will get you feeling better faster.
In a future post I’ll discuss some of the key nutrients and optimum levels for better health and cognitive outcomes in both mother and baby.
Get sound nutritional advice
Having a baby is the most metabolically taxing thing a human body can do. So having a naturopath or nutritionist who can give you very clear and concise recommendations and portion breakdowns will make a huge difference in a range of things, including improving breast feeding outcomes, energy levels, and over all brain and body function.
Be kind to yourself.
As women were often extremely hard on ourselves and have unrealistic expectations around how we should feel, be and look. This leads to a lot of tension and stress, and you guessed it more inflammation. So speak to your naturopath about strategies, herbs and nutraceuticals that are safe and likely to help you long term.
There are some beautiful herbs which are perfectly safe both during pregnancy and breast feeding to keep mumma and baby a little more calm.
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