The journey of motherhood is filled with moments of overwhelming joy, profound love, and exhaustion. This journey brings a host of challenges, including the risk of postpartum depression, the relentless exhaustion and not quite feeling like yourself. Amidst the sleepless nights and constant demands, it’s easy for mothers to overlook their own needs.
Although these feelings are common, it doesn’t mean there isn’t anything you can do to improve or mitigate the chances of them controlling your life. Prioritizing proper nutrition even before the baby comes, can be a powerful act of self-care that can help mothers navigate this transformative period with resilience and vitality.
In this blog, we’ll uncover the vital link between nutrition and postpartum well-being, empowering you to thrive during this beautiful yet demanding chapter of life.
The 411 on Postpartum Depletion
Postpartum depletion is a condition that affects many new mothers, characterized by physical and emotional exhaustion following childbirth. Unlike postpartum depression, which is a more widely recognized mental health condition, postpartum depletion encompasses a broader range of symptoms related to the extensive physical, mental, and emotional demands of pregnancy, childbirth, and early motherhood.
Postpartum depletion is highly prevalent but often underrecognized and underdiagnosed. Research indicates that a significant proportion of new mothers experience symptoms of postpartum depletion, with estimates suggesting that up to 76% or more may be affected to varying degrees.
The effects of postpartum depletion can persist for months or even years after childbirth. Contrary to the popular belief that it only lasts 6 weeks. Some studies even suggest that women can experience symptoms for up to three years postpartum.
Preventing Nutrient Depletion Starts in Preconception
It’s no surprise that pregnancy and childbirth demand a significant amount of energy and nutrients. During pregnancy, a mother's body prioritizes the needs of the developing baby, often at the expense of her own nutrient stores. However, research shows that over 90% of pregnant women are not meeting expectations for key nutrients that support pregnancy. This is why it’s so important to focus on building up nutrient reserves in preconception and pregnancy.
Combating Postpartum Exhaustion
Experts say that most of postpartum exhaustion comes from either low iron or dehydration. Exhaustion is a common challenge for new mothers, who often face disrupted sleep and increased physical demands. Proper nutrition can provide the energy needed to cope with these challenges.
- Protein: Essential for muscle repair and energy, found in lean meats, eggs, and legumes. Aim for AT LEAST 100 grams of protein a day.
- Hydration: Staying well-hydrated is crucial for energy levels and overall health. Water, herbal teas, electrolyte packs and broths are excellent choices.
Key Nutrients To Focus on In Postpartum
Despite the undeniable fact that our nutritional needs increase in the later stages of pregnancy as well as postpartum, more often than not, we are not meeting those increased needs. A recent study found that because of this, we are at a higher risk of nutrient deficiencies including vitamin D, folate and iron. This same study also found that during the postpartum period, intakes of fiber, vitamin E & C also were decreased as compared to during pregnancy.
This is why it’s SO important to continue your prenatal supplement well after the baby comes. Here are 4 important nutrients that are crucial for mom’s recovery and the development of the baby if breastfeeding:
Other Practical Tips for Postpartum Nutrition
Incorporate a variety of foods: Aim for a balanced diet that includes a mix of proteins, healthy fats, whole grains, and plenty of fruits and vegetables.
Snack smartly: Keep healthy snacks with low sugar, protein, fat and fiber: like nuts, beef sticks, and fresh fruits on hand to provide quick energy and nutrients.
Seek support: Don't hesitate to ask for help from family, friends, or a postpartum doula, especially when it comes to meal preparation and grocery shopping and taking time for yourself.
Postpartum nutrition is a cornerstone of a mother's health and well-being after childbirth. By focusing on a nutrient-rich diet, new mothers can replenish their bodies, support their mental health, and combat the exhaustion that often accompanies caring for a newborn. Prioritizing proper nutrition not only benefits the mother but also enhances her ability to care for and nurture her new baby.
