Nourish your body post-partum

Many women now understand they have higher nutritional needs when they are pregnant & at the very least take a prenatal multivitamin to support. But they often stop once the baby is born.

This is your reminder that you have higher nutritional requirements post-partum, especially if you are breastfeeding. In fact the World Health Organisation (WHO) states in pregnant women, the average physiological requirement of zinc is estimated to double in the third trimester & almost triple during lactation.

The post-partum period involves more than becoming comfortable with the role of parent. It’s a time of great emotional & physical changes. The human body requires nourishment & support to meet the demands of childbirth & post-partum healing. You may have had a rush of feelings just after birthing your baby that includes joy, relief & amazement. As well as the perfectly normal emotions of feeling overwhelmed, uncertain, frustrated or anxious.

In many cultures around the world new mums are given a confinement period which can range in time from 30 days, 40 days or up to 100 days where they stay home & are cared for by the extended family. Their only job is to feed the baby & focus on sleep & recovery. Western cultures don’t prioritise postnatal care in the same way. In fact it seems the opposite is true with many social media feeds celebrating being active as soon as possible.

Many mothers are often caught off guard by the massive challenge that is postnatal recovery & we are seeing an increasing number of mothers with physical & emotional consequences. The term postnatal depletion was first coined by Dr. Oscar Serrallach in his book, The Postnatal Depletion Cure. The term refers to the combination of physical, hormonal & emotional depletion that a mother can experience after giving birth.

Signs of post natal depletion may include:

• Fatigue

• Baby brain or brain fog

• Poor memory

• Hypervigilance

• Self-doubt

• Hair loss

• A sense of frustration, overwhelm & anxiety

• Low libido

• Worsening of existing medical conditions

• Hard to lose weight

Post-partum depletion care should always start with making sure that you're getting enough of the right nutrients. This is because nutrients are essential for maintaining our physical & mental health. The right combination of nutrients can:

• Support your energy levels

• Stabilise your mood

• Boost your immune system

• Help to prevent depression

Eating organic fruits, vegetables, protein & healthy fats is important but it can be hard to meet your nutritional needs from diet alone. Often mothers are trying to do everything correctly & will drop their own needs to look after their children even to the point where they don’t prepare meals for themselves.

As a clinical Naturopath I can test nutritional levels to check for deficiencies. Key nutrients are iron, vitamin D, B12, magnesium & omega 3 fatty acid called DHA. Copper is often too high while zinc is too low. Even though there is often zinc in a multivitamin it is not well absorbed because it competes with other nutrients such as iron & folate. It's best to take extra zinc at night with dinner. I recommend Ethical nutrients Mega Zinc as extra B6 also supports mood & hormones.

Testing thyroid function, adrenal health & hormones can also be key to understanding how to support your body. Hormones are often driving symptoms such as lethargy, brain fog, difficulty concentrating, poor libido & hyper-vigilance.

If you are feeling exhausted & low after birth, then consider that you may need extra nutritional support. Understand there is high demand on your body during this time so you have higher nutritional needs.

It's important to give yourself a period of grace where you take the pressure off & accept help from your family & friends. We sometimes feel as though we need to do everything ourselves but accepting help from others is a key part of reducing your risk for postnatal depletion.

I'm available at Flannerys Miami on Mondays & Tuesdays & at Flannerys Benowa Thursday & Fridays. You can also consult with your local store naturopath for personalised guidance on your health journey.

By Bianca Bawden Clinical NaturopathHerbalist & Nutritionist@healthbybianca