Nutritionist Jessica Giljam-Brown shares her top tips on how you can support yourself and avoid postnatal depletion following pregnancy and delivery.  

Do you have postnatal depletion? 

It's expected to feel exhausted after having a baby. You have just grown a human inside you for nine months, then spent hours labouring or undergoing serious surgery to deliver the baby. After that, you feed, change, and watch over your new bundle of joy at all hours of the day and night for months on end. While people might reassure you that the exhaustion will pass, many women aren't recovering as they should. This has led to a surge of mothers experiencing what is now known as 'postnatal depletion’. You might wonder why this term seems new despite women having babies for centuries. The modern pace of life has changed drastically, leaving women more stressed and depleted even before pregnancy. The rise in hormonal issues, auto-immune conditions, and mental illness reflects this. Gone are the days of a village of people supporting a new or growing family; many women find themselves on their own after the birth, with their partner returning to work a week later and family scattered across the country, offering limited support from friends. It’s impossible to maintain parenting responsibilities, run a household, recover from birth, and maintain your health without support.

What is postnatal depletion? 

Postnatal depletion is the depleted state a woman can find herself in after pregnancy. It is when she is suffering from severe nutrient depletion caused by pregnancy or by several pregnancies without adequate time to recover in between. It can cause sexual and thyroid hormone changes and contribute to extreme fatigue, mood changes, a feeling of hopelessness, immune conditions, gastrointestinal symptoms and postnatal depression.

This syndrome can be recognised by the following symptoms:
- Brain fog
- Debilitating fatigue
- Insomnia, even when the baby is sleeping through the night
- Dry skin, thinning hair, and nails that chip easily
- Anxiety and painful, heavy periods
- Weight gain despite a good diet and exercise
- IBS - bloating, cramps, diarrhea, constipation
- Development of thyroid disorders
- Depression, loss of libido, and the development of eczema  

What can we do about postnatal depletion? 

Prevention is the best approach. Entering pregnancy in a healthy state and focusing on nutrition during pregnancy to prevent deficiencies is crucial. Ensure your healthcare provider checks your blood nutrient levels and helps you maintain appropriate levels of iron, zinc, B6, B12, and vitamin D. It is an instinctive behavior to put yourself second (or third or fourth) as a mother. You’re built this way to ensure the species survives, but it’s important to be proactive with your health. You know your body better than anyone, and when you feel that something isn’t right, don’t brush it off as baby-induced fatigue. Don’t let other moms, doctors, or midwives tell you that you will get over it because the simple fact is that sometimes you won’t. Postnatal depletion won’t always resolve itself and can be the cause behind thyroid disease, mood disorders, and fertility issues long after you have given birth. Sometimes, women are living in this depleted state 10 years or more after having children.

What can you do today if you suspect you are a depleted mother:

Get some blood tests - ask your GP or nutritionist to look at how well your thyroid is functioning, check your iron, vitamin B12, D, and zinc levels, and check your sex hormones to see if your cycle has returned. Start tracking your cycles and see if you are ovulating - ovulation is a good indicator of health. Ovulation should resume 6 months post-birth if you are not breastfeeding, or 6-12 months post-birth if you are breastfeeding. Ask for help, and don’t stop asking until you get what you need - reach out to a qualified nutritionist or your GP. If your mental or physical health isn’t right, you need to keep pushing for help. Focus on eating real food - switch out processed foods for fruits, vegetables, whole grains, lean meat, and high-fat dairy. Keep simple snacks on hand so that you don’t miss meals when you are busy.

Here are some snack suggestions that I recommend:
- Hummus with seed crackers
- A spoonful of peanut butter
- Bliss balls
- Protein powder and a banana to make quick smoothie

These snacks are convenient and nutritious options to keep you energized throughout the day. Prioritize rest when needed, say no to additional responsibilities, and take time to slow down. Remember to put yourself first. Ease up on the coffee, while you might think that you need it to get through the day, the fact is that you are increasing your stress hormone production, compounding hormonal issues, and reducing sleep quality. Take some time to do something for yourself each week. This can be as simple as an hour to read a book, meeting a friend for a walk on the beach, or attending a fitness class you enjoy.

Jessica Giljam-Brown (BSc Human Nutrition, PgDip Herbal Medicine) specializes in helping women with hormonal issues like PCOS, endometriosis, and acne, as well as infertility and nutrition for pregnancy and the prevention and treatment of postnatal depletion. You can read more about the courses she offers here: www.wellnessbyjessican.com