How can I prevent postnatal depletion?
Want to prevent the depletion occurring before birthing your baby? There are several things pregnant women can do to reduce their chance of suffering from postnatal depletion.
- Start with preconception care
- Preconception care isn’t just about supporting the development of your baby. It’s also about supporting your own needs during pregnancy and preparing you for after pregnancy.
- If timing allows, assessing your nutrient status 3-6 months before pregnancy is optimal. Work on your gut health, make sure your liver is functioning well, focus on your own mental health.
- Investing in a balanced diet now can make a significant impact throughout your pregnancy and as a new mum. Place extra focus on your omega-3 fatty acid intake, especially DHA, protein and a wide variety of vegetables.
- During Pregnancy
- Making sure, where possible, you continue to eat a nutritious diet during your pregnancy is one of the best ways to avoid nutrient depletion. Again, focus on your good quality protein and healthy fat intake as well as fresh fruit and vegetables. Invest in a quality prenatal supplement and consider an omega-3 supplement.
- It’s also important to look at your lifestyle habits in particular stress and sleep quality.
Nourishing yourself in the first year postpartum
As you ease into motherhood, especially for first-time mums, be kind and gentle to yourself. Growing and birthing an infant is a big deal and it can sometimes take years to recover, so a little self-care goes a long way.
Continuing to keep up with the above will help to prevent nutrient depletion from occurring. There are additional lifestyle and dietary habits you can adopt if you’re starting to feel exhaustion or “baby brain” creeping in.
- Rest. Avoid entertaining too many visitors in the early days and prioritise your sleep to support your body’s recovery and repair.
- Eat a balanced, nutrient-dense diet. It can be difficult preparing nourishing meals when you’re a new mother, however, it’s vital for recovery post-pregnancy, especially if you are breastfeeding.
- Assess your nutrient status, particularly iron, zinc, vitamin C and vitamin D and hormone profile for deficiencies or imbalances.
- Look after your gut. Consume probiotic and prebiotic-rich food or choose a good quality probiotic supplement.
- Spent 15 minutes a day outdoors in the fresh air and sunshine, exposing your arms and legs to boost your stores of vitamin D.
- Reduce your liver-loaders like caffeine, alcohol and refined sugar, to support your hormones and encourage optimal detoxification.
- Add gentle movement into your day such as walking around the block pushing the pram or some quiet stretching while your baby is sleeping.
- Reach out for help. If you’re feeling stressed or mentally or physically depleted, ask for help. Outsource your shopping, ask for someone to help run a few errands or to babysit for a short period of time so you can have a breather.
If you are looking for some help with your general well-being or to overcome postnatal depletion, please book in for a nutrition consultation. Replenishing your nutrient stores can help you feel revitalised and enhance the enjoyment of motherhood.
Originally published here.
Sarah Appleford is a bachelor-qualified nutritionist, mother, passionate foodie and founder of Nutrition For Kids. Through 1:1 consultations and workshops, Sarah’s mission is to inspire children to lead healthy, happy lives. She wants to help remove the confusion and equip parents with the tools and knowledge they need to nourish their kids with a whole food diet.
Find inspiration on the Nutrition For Kids’ website and follow on Sarah on Instagram or Facebook.
