What is postpartum depletion?
Postpartum depletion is a term coined by Dr. Oscar Serrallach, an Australian doctor who wrote the book The Postpartum Depletion Cure. He defines it as a condition that affects many mothers after giving birth, and it can last for up to 10 years if not treated properly. It is not the same as postpartum depression, although it can lead to it if ignored.
Postpartum depletion is caused by the physiological changes that happen during pregnancy, childbirth, and breastfeeding. These changes include hormonal shifts, nutrient depletion, sleep deprivation, stress, and emotional challenges. They can affect your energy, mood, memory, cognition, immunity, and overall well-being.
Many mothers suffer from postpartum depletion without even knowing it, because they are too busy taking care of their babies and families. They may feel exhausted, overwhelmed, anxious, irritable, forgetful, or depressed. They may also experience physical symptoms such as hair loss, weight gain, skin problems or low libido.
Unfortunately, postpartum depletion is often overlooked in favour of medication as the primary course of treatment for postpartum challenges. But curing postpartum depletion requires a holistic approach to health and recovery beyond medication. Some recommendations from Dr. Serrallach to help combat postpartum depletion:
Get a comprehensive blood test to check your levels of hormones, vitamins, minerals, and other markers of health. This will help you identify any deficiencies or imbalances that need to be corrected.
Take high-quality supplements to replenish your nutrients and support your hormonal balance. Some of the most important ones are iron, zinc, magnesium, B vitamins, vitamin D, omega-3 fatty acids and probiotics.
Eat a nourishing diet that is rich in protein, healthy fats, complex carbohydrates, and antioxidants. Avoid processed foods, sugar, caffeine, and alcohol as much as possible. Drink plenty of water and herbal teas.
Prioritize sleep and rest as much as you can. Try to nap when your baby naps, go to bed early and ask for help from your partner or family members if you need it. Sleep is essential for your healing and mental health.
Incorporate gentle exercise into your daily routine. This can be anything from walking, yoga, pilates, or swimming. Exercise can boost your mood, circulation, metabolism, and immunity. It can also help you regain your strength and confidence in your body.
Practice self-care and stress management techniques such as meditation, breathing exercises, journaling, or aromatherapy. These can help you relax, cope with your emotions, and reconnect with yourself.
Seek support from other mothers who understand what you are going through. Join a local or online group, attend a workshop, or hire a coach or therapist if you need more guidance. You are not alone in this journey.
Remember that you are doing an amazing job as a mother and that you deserve to feel happy and healthy. Don't hesitate to reach out for help if you need it.
