By Dr. Brenda Heinecke

“Postnatal Depletion.” I read those words on a book cover about 4 weeks postpartum with my first baby. At the time, I wasn’t knowledgeable about postnatal depletion and hadn’t even heard that term before. But once I finished the book, it opened my eyes to a huge clinical piece that is missing for postpartum women and I started learning and consuming everything I could about it.

You see, the concept of postnatal depletion just made complete sense to me but no one seemed to be talking about it or even acknowledging it. They still aren’t! And I see countless women every week in my clinic that are struggling from the same symptoms and issues. It seems unfair that women don’t know more about this and how to properly recover from it so they can feel energized again. So if you want to learn more about postnatal depletion and what you can do to resolve it, then stick with me!

What is Postnatal Depletion?

Postnatal depletion is a very common postpartum issue that most women aren’t aware that they have. It is the combination of physical nutrient depletion, sleep deprivation, and emotional changes with coming into a new identity as a mother that then presents as a collection of symptoms. It often looks like constant fatigue, low libido, brain fog, weight resistance, joint aches and pains, forgetfulness, and mood changes.

The symptoms of postnatal depletion can often mimic postpartum depression. Most of the symptoms overlap but the main difference is with postpartum depression, it is hard to find joy in anything. Postpartum depression also stems from a chemical imbalance within the brain while postnatal depletion stems from nutritional depletion and emotional overwhelm. After working with hundreds of pregnant and postpartum women, I think that it’s likely that women may be dealing with both issues simultaneously. 

I also believe that postnatal depletion can exacerbate postpartum mood disorders based on the research between gut health and mood disorders. If you suffer from postpartum depression or anxiety, I encourage you to seek help for it with the appropriate medical personnel*. I would also encourage you to try to implement some of the below tips to help replenish your body in order to address the issue holistically from all aspects. 

*Moms Mental Health Initiative is an excellent resource if you are struggling with any mental health issues or mood disorders. They are able to point you in the right direction and provide you guidance quickly.

What Causes Postnatal Depletion:

Over half of postpartum women experience postnatal depletion and these symptoms can last for over 10 years! But the great news is that it is treatable and these symptoms do not have to be your “norm.” Pregnancy depletes your body of a lot of necessary micronutrients such as B-vitamins, DHA (which comes from Omega-3s), Iron, Magnesium, Zinc, and Vitamin D. Being depleted of these nutrients are a big cause of the symptoms most women experience.

Most prenatal vitamins do not provide enough of these nutrients so they end up draining your body of them to provide to the growing baby. And once you are depleted of these, it is difficult to replenish them with diet alone. Then you add in the lack of sleep that often comes along with having a newborn. And the shift in your identity as a new mom and dealing with the emotional, hormonal rollercoaster of postpartum. This creates a perfect storm for postnatal depletion.

If the postnatal depletion is not addressed, it can lead to other issues such as thyroid imbalances, adrenal fatigue and chronic fatigue. Simply put, it is hard to return back to a busy lifestyle that is typical of our society when your body is drained and depleted. You are running on empty and if you keep pushing longer and longer while on empty, it can start to create more issues.

Postnatal depletion also creates a barrier for your physical recovery after having a baby. Having a nutrient depletion makes it hard for your body to build muscle again and heal tissue because it doesn’t have enough resources to do so. It also increases your cortisol levels and stimulates your nervous systems which can also limit any physical healing.

Do You Have Postnatal Depletion?

Below is a quick checklist of common symptoms of postnatal depletion. If you answer yes to 3 or more of these, it is likely that you have postnatal depletion. However, prolonged fatigue or crippling fatigue is not normal, no matter what. Emotional overwhelm is also not normal. If you are feeling these and do not answer yes to 3 or more of the below, I would still encourage you to seek help for these issues.

1. Constant fatigue 

2. Fatigue that disrupts your ability to function

3. Low libido

4. Brain fog

5. Weight resistance or gain

6. Forgetfulness

7. Feelings of anxiety

8. Irritability

9. Mood swings

10. Joint aches and pains

11. Hair loss

How to Overcome Postnatal Depletion:

Nutrition

As we discussed, postnatal depletion stems from a depletion of B-vitamins, DHA (which comes from Omega-3s), Iron, Magnesium, Zinc, and Vitamin D. Focusing on eating nutrient-rich foods can help replenish your body. This means leafy greens, nuts, seeds, salmon, grass-fed organic beef, and a variety of fruits and vegetables. It can be easy to forget to eat or put yourself last on the priority list with a new baby but it’s important to nourish your body and provide good fuel for you to function.

After I had my first baby, I distinctly remember so many friends and family that so graciously brought over meals for us. It was so kind of them but most of it I didn’t like or I couldn’t stomach because I had a lot of nauseousness for the first two weeks postpartum. So then I often didn’t have a healthy meal to eat (because my husband was eating the meals given to us) and resorted to take out or quick, convenient options that were not as healthy. 

I tell you this so that if you have found it difficult to eat healthy, nourishing meals, know that you are not alone. It is so challenging, especially with a baby at home with you. I eventually figured out what would work for my body during that postpartum healing phase because the nauseousness was a thing after each baby!

That is also why I highly encourage all of the women I work with to do a short-term supplement regimen to replenish these micronutrients. Even if you were eating great meals and nutritious food after having a baby, it is still hard to make up the nutrient deficit. If you want to know more about what I recommend for a supplement program, check out the postpartum recovery bundle here.

Sleep

Another unpopular opinion is that sleep is crucial and SOOOO important for you! Again, I absolutely understand the struggles that are involved with getting sleep with a baby at home. Some ideas are: 

• split the night with your partner so you each get a chunk of sleep

• utilize a bottle to have your partner be able to give one or multiple feeds

• hire a night nurse to help take the burden off of you

• have your partner help with nighttime feeding so you are able to maximize your sleep

• Move baby into their own room with a monitor to minimize wake-ups

Ensuring that the sleep you do get is quality sleep is also important. Sleeping in a dark, cool room while minimizing blue light and anything stimulating about 1 hour before bed can also help improve your sleep quality, even if you are waking at night.

Emotional

The postpartum phase is full of emotional ups and downs as you navigate all of the changes that occur as well as the hormonal shifts, which can exacerbate these. Having an emotional outlet is important such as journaling, meditation or even sitting outside in nature for a few minutes. Utilize your social support and talk to friends or family about what you’re feeling. Talk to your partner so they understand what you are going through and experiencing as well. 

Physical

Movement is helpful in regulating your body but in moderation. Walking and gentle exercise such as yoga is very helpful when you are in a depleted state. Oftentimes if you are doing more strenuous exercise such as strength training, running, or HIIT workouts, it is too much for your body to handle at that time. You may find that recovering from these workouts is much harder and they can often leave you feeling more fatigued rather than energized. Finding a good balance to help your body recover is crucial in making progress, as difficult as it can be when it may also be tied to your identity.

Healing From Postnatal Depletion:

If you are on this journey of recovering from postnatal depletion, just know that you are not alone and that it will not always feel like this. I have been there myself where I don’t know how I could possibly do anything because my fatigue was so awful. It is definitely a process and will not change overnight but stick with it, make little changes at a time and don’t be afraid of seeking out help. If you want more personalized help with your postnatal depletion, you can learn more about our hormone balancing services here. And don’t feel bad saying “no” to things, setting boundaries and focusing on healing yourself. While hard to do, it will give you the space to heal and regain your energy after navigating thie journey of postnatal depletion.