Post Natal Depletion & Nutrition

Written By Zahlee Mcguire

What is Postnatal Depletion?

Postnatal/postpartum depletion, the term refers to the combination of physical, hormonal and emotional depletion that a mother can experience after giving birth.

Postnatal depletion usually occurs in the postpartum period, when women are still recovering from childbirth and attempting to keep up with the new demands of motherhood. It is often exacerbated years and years after giving birth!

On top of the already sleep deprived MUMMA - the condition basically zaps your energy just when you need it the most, making you feel exhausted and overwhelmed.

Nutritionally we can do so much to support the mum during this time.

Symptoms of Postpartum Depletion:

Physical:

  • Exhaustion

  • Fatigue

  • Poor libido

  • Insomnia

  • Excessive hair loss

  • Weakened immune system

  • Gut disturbances

  • Weight fluctuations

Mental:

  • Baby brain

  • Hypervigilance

  • Brain fog

  • Trouble concentrating/focusing

  • Anxiety

  • Depression

  • Loss of confidence

  • Feeling powerless

Emotional:

  • Feelings of anger

  • Feelings of rage

  • Irritability

  • Touched out

  • Comfort eating

  • Mood swings/fluctuations

  • Short fuse

Key Nutrients to support

Vitamin B12

Role: Supports red blood cell production, energy metabolism, and nervous system function.

Sources: Meat, fish, dairy, eggs

Vitamin A

Role: Crucial for immune function, vision, and skin health.

Sources: Liver, carrots, sweet potatoes, spinach

Vitamin D

Role: Supports bone health, immune function, and mood stabilisation.

Sources: Sunlight, fatty fish, egg yolks, sunned mushrooms

Choline

Role: Vital for brain health, memory, and cellular repair. Particularly important for breastfeeding mothers, as it supports infant brain development.

Sources: Eggs (especially yolks), chicken, beef, fish, soy products.

Iron

Role: Replenishes stores depleted during childbirth, supports energy levels, and combats postpartum fatigue.

Sources: Red meat, poultry, legumes, dark leafy greens

Zinc

Role: Aids in wound healing, immune support, and hormonal balance.

Sources: Oysters, meat, seeds, nuts, whole grains

Selenium

Role: Acts as an antioxidant, supports thyroid function, and boosts immunity.

Sources: Brazil nuts, seafood, eggs, whole grains

Iodine

Role: Essential for thyroid health and hormone regulation, particularly important for breastfeeding mothers.

Sources: Seaweed (kelp, nori, wakame, dulse), seafood, dairy products

Omega-3 Fatty Acids (DHA and EPA)

Role: Supports brain and mood health, reduces inflammation, and is crucial for infant brain and eye development during breastfeeding.

Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts

Some Practical Tips:

  • Plan Ahead: Stock up on easy-to-prepare, nutrient-rich foods before delivery (one handed snacks are always good!)

  • Meal Trains: Organise meal support from friends and family to ensure consistent nourishment. Friends - also organise this for your friends and community!

  • Batch Cooking: Prepare and freeze meals in advance to reduce stress and workload.

  • Cook Once - Eat Twice: Prepare meals that you can reuse or turn into something else - e.g Pulled pork, sandwiches, with veges, pizza etc!

  • Supplements: Consult a Clinical Nutritionist or Naturopath to determine if additional supplements are needed, particularly for nutrients like iron, and omega-3s.

  • Learn to say NO!

  • Ask for what you need: Speak up if you need more support.

  • Additional testing: We recommend getting blood work 3 months PP, then again 9-12 months.

  • Consult a professional: Invest in yourself postpartum, book in with a practitioner for 1:1 support.

By focusing on these key nutrients and seeking support when needed, postpartum mothers can ensure their health and energy levels are prioritised, enabling them to care for themselves and their families effectively.

Zahlee x

Zahlee Mcguire