Do you have postpartum depletion?

What is postpartum depletion?

It is a condition that affects many new mothers and is characterized by physical and emotional exhaustion after childbirth. It differs from postpartum depression, which is a mental health condition, in that it also affects the physical side and is accompanied by symptoms that occur due to physical, psychological, and emotional stress a woman is exposed to due to pregnancy, childbirth, and motherhood. Although this extreme, debilitating state of exhaustion is very common among new mothers—studies have shown that childbirth depletion affects more than 75% of women—it is often not diagnosed by healthcare providers.

Symptoms of postpartum depletion

• Extensive fatigue.
• Joint pain.
• Decrease in activity.
• Low libido.
• Difficulty losing weight.
• Excessive hair loss.
• Irritability.

There is a common misconception that the postpartum period and all its associated symptoms last only six weeks. Although after six weeks, most women can return to most of their activities, postpartum exhaustion can last for several months after childbirth. In some cases, the symptoms mentioned may last for several years!

 If you suffer from these symptoms after giving birth, see your doctor and request tests to detect whether you suffer from any deficiency or any other health problems.

Prevention

After giving birth, a woman suffers from extreme physical and emotional depletion. The postpartum period is an essential time for recovery, bonding with your newborn, and taking the first steps on the path of motherhood. A mother can avoid postpartum depletion by resting and sleeping as much as possible, and here, the saying “sleep when your baby sleeps” is the best advice for this stage.

Also, ask for help and support from your husband, family, and friends, and if necessary, hire a home helper. This is not the time to appear as a superhero; you need to rest. Taking care of yourself is also essential, including light and relaxation exercises, stretching, and getting healthy, nutritious food.

The importance of healthy nutrition after childbirth

It has been shown that women during the postpartum period are prone to losing essential elements such as iron and vitamins. Women need healthy nutrition during the postpartum period to compensate for their loss due to pregnancy, childbirth, and breastfeeding, enhance the body's recovery process after childbirth, increase energy and activity, and support breastfeeding.

Postpartum nutrients

1| Proteins

Proteins are key in supporting postpartum recovery as they help with tissue repair, muscle recovery, neurotransmitter production, and overall postpartum recovery, especially after a cesarean section, as amino acids are essential for healing the cesarean section incision. Protein also helps in the production of breast milk, in addition to the fact that foods rich in protein increase the body's energy and activity and greatly enhance the mother's health after childbirth. The best foods rich in protein and beneficial during postpartum are red meat, fish, chicken, and eggs.

2| Collagen

It is essential for tissue repair and strengthening of the pelvic floor muscles after childbirth. It also has many benefits, such as increasing skin elasticity and strengthening hair and nails. It also supports recovery and increases energy and activity during the postpartum period. Its most important source is a soup prepared from bone broth, which is considered one of the most essential and beneficial postpartum foods.

3| Hydration

Water is essential for postpartum recovery, especially if you are breastfeeding. You will lose fluids and electrolytes during breastfeeding, and the busyness of motherhood may make you forget to drink water. So, use smartphone apps that remind you to drink water and stay hydrated, especially during breastfeeding.

4| Good bacteria

Don't be surprised, as beneficial bacteria are very important for the health of your digestive system and your mental health as well. Ensure you take probiotics and prebiotics daily during the postpartum period to meet your need for beneficial bacteria that promote digestive and brain health. They strengthen immunity and help prevent postpartum depression. The best foods for postpartum women that contain these elements are kefir, fermented vegetables, bananas, garlic, and onions.

5| Fibers

Fiber helps control weight, supports the digestive system, and promotes postpartum recovery. Women may experience constipation after childbirth, which can be reduced by eating fiber. Fiber also helps control blood sugar levels. The best foods rich in fiber are vegetables, fruits, legumes, chia seeds, and nuts.

6| Supplements

Among the most important supplements that a mother needs after childbirth:

• Vitamin D: Because vitamin D deficiency is a common condition among women, especially after childbirth, it is essential to take vitamin D supplements if tests show a deficiency. Studies have shown a direct link between vitamin D deficiency and postpartum depression.
• Iron: Iron supplements are essential after childbirth to replace blood lost during delivery, boost activity levels and energy levels during the postpartum period, and speed up postpartum recovery. Iron deficiency is one of the main reasons mothers feel drained and tired.
• Omega-3: Omega-3 amino acids, specifically DHA, play a vital role in brain development, supporting tissue health, and reducing the risk of postpartum depression. Therefore, it is essential to take omega-3 supplements that come from fish.

To sum up,

The postpartum period is often called the fourth trimester of pregnancy because of its importance and the care and attention the mother needs. Postpartum exhaustion or depletion is a very common condition and may last even after the postpartum period is over. This is due to the severe physical and psychological depletion that a woman is exposed to due to childbirth, motherhood, and breastfeeding. Rest, proper nutrition, and getting support and help are the most important means of combating this exhaustion. Don't worry, Mom, take care of yourself. Take care of your health, and you will recover from this depletion quickly.