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From Seed to Bump and Beyond

    Preconception, Pregnancy and Postnatal Nutrition

Mother Centred Care for Postnatal Depletion




Have you heard of Postnatal Depletion during the fourth trimester?


While postnatal depression is commonly discussed, a lesser-known term, postnatal depletion, deserves attention. Coined by Australian Doctor Oscar Serrallach, it encompasses a spectrum of symptoms stemming from hormonal, physiological, psychological, and emotional changes following childbirth. These symptoms may resonate with many mothers, irrespective of when they gave birth.


Symptoms such as intense fatigue, anxiety, hypervigilance, and difficulty concentrating are often brushed off as part of the "baby brain" phenomenon. However, they can significantly impact a mother's well-being. Poor libido, weakened immune function, and diminished confidence further compound the challenges of new motherhood.


In clinic, I frequently encounter mothers grappling with these symptoms. While some degree of exhaustion is expected post-birth, the severity and frequency of these symptoms shouldn't be dismissed. Proper nutrition, including macro and micronutrients, along with supplements if necessary, can play a pivotal role in alleviating postnatal depletion.


Here are some proactive steps to support your well-being throughout pregnancy and beyond:


  1. Prioritise Prenatal Care: Get blood work done in each trimester of pregnancy to monitor nutrient levels. The more you can keep an eye on your health while pregnancy the more you will inevitably feel better postpartum.

  2. Ensure you're eating a balanced diet of nutrient-dense foods and supplementing with high-quality supplements. A good prenatal vitamin, such as Biocare's Prenatal, Thorne Basic Prenatal, or Wild Nutrition Pregnancy + New Mother range, can provide essential nutrients to support mother and baby.

  3. Omega-3 Supplementation: Take a high-quality Omega-3 DHA supplement throughout pregnancy, postpartum, and breastfeeding. Brands like Bare Minerals Mum's and Bumps offer excellent options to support maternal and foetal health with their sustainably source Norwegian fish oil capsules.

  4. Plan for Postpartum: Anticipate the challenges of postpartum recovery and plan accordingly. Setting realistic expectations and seeking support can ease the transition into motherhood.

  5. Set Intentions for Postpartum: Establish achievable intentions for your postpartum period, considering your needs and those of your family. Whether it's prioritising self-care, establishing routines, or seeking help when needed, clarity of intention can guide your postpartum journey.

  6. Prepare Nutrient-Dense Meals: Stock your pantry, fill your freezer, and organize a meal train of nutrient-dense foods to support your recovery and nourish your body during the postpartum period. Having healthy meals readily available can alleviate stress and ensure you're getting the nutrition you need.


By integrating these proactive measures into your prenatal and postpartum care, you can nurture your body and mind, promoting resilience and vitality throughout the journey of motherhood.


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