Understanding Postnatal Depletion: What Is It and How to Prevent It
When I became a mother, I expected the exhaustion. Everyone told me about the sleepless nights and the constant demands of a newborn. But what I didn’t expect was how long that exhaustion would linger—how deeply it would seep into my body and mind.
Looking back, I realize I was suffering from postnatal depletion. It went undiagnosed, but I now recognize the symptoms: constant fatigue, mood swings, brain fog, and a sense of depletion that no amount of sleep could fix. My iron levels were low, my vitamin D was deficient, and no matter how hard I tried, I just couldn’t regain my energy. It was only when I started researching and learning about postnatal nutrition that I began to connect the dots.
This journey led me to want to help other mothers navigate the postpartum period with more knowledge and support than I had.
What Is Postnatal Depletion?
Postnatal depletion is a condition where a mother experiences prolonged physical, emotional, and mental exhaustion after childbirth. Unlike the initial postpartum recovery, which many expect to last a few weeks or months, postnatal depletion can persist for years if not addressed.
Common Symptoms:
Deep Fatigue: A persistent exhaustion that doesn’t improve with rest.
Brain Fog: Difficulty concentrating and frequent forgetfulness.
Mood Swings: Increased anxiety, irritability, or feelings of depression.
Nutrient Deficiencies: Low levels of iron, vitamin D, B12, and omega-3s.
Sleep Disturbances: Trouble falling or staying asleep despite extreme exhaustion.
Why Does It Happen?
During pregnancy and breastfeeding, a mother’s body prioritizes the baby’s needs, often at the expense of her own nutrient stores. If these are not replenished through proper nutrition and care, depletion occurs. Add to this the stresses of modern motherhood—lack of sleep, societal expectations, and minimal support systems—and it’s easy to see why so many mothers silently struggle with postnatal depletion.
How to Prevent and Recover from Postnatal Depletion
Prioritize Nutrition
Eat a balanced diet rich in proteins, healthy fats, whole grains, and colorful fruits and vegetables.
Incorporate iron-rich foods like spinach, red meat, and lentils to support energy levels.
Include omega-3s from sources like salmon, chia seeds, and walnuts for brain health.
Get Your Vitamin Levels Checked
Many mothers (myself included) struggle with vitamin D and iron deficiencies. A simple blood test can determine if supplementation is needed.
Stay Hydrated
Drinking enough water supports energy levels, digestion, and overall recovery. Aim for at least 1,5- 2 liters a day, or more if breastfeeding.
Prioritize Rest and Sleep
Sleep deprivation is unavoidable in early motherhood, and I know that this tip sounds “stupid” but the idea here is: whenever your body feels tired, prioritise a nap over anything else that is not so important and if you feel overwhelmed by all the things that have to be done, start asking for help when needed, it can make a big difference.
Seek Support
Whether it’s from your partner, family, friends, or a postpartum support group, having a village to share the load is essential. I was missing that also because it was covid time, so my personal tip to you is to really make the best out of human connection 🫶🏼
Move Your Body
Gentle movement like walking, yoga, or stretching can help boost mood and energy levels without overwhelming an already tired body.
My Mission
My personal experience with postnatal depletion is what led me to dive deeper into postpartum wellness. I don’t want other mothers to suffer in silence the way I did just because I did not know better at the time and I thought that was normal and I just had to go through it.
Through education, nourishing food, and community support, I hope to empower mothers to prioritize their own health as much as they do their baby’s.
If this resonates with you, know that you are not alone. Postnatal depletion is real, but with the right support and nourishment, recovery is possible. Let’s make postpartum care about the mother, too.
Have you experienced symptoms of postnatal depletion? I’d love to hear your story—let’s continue this conversation in the comments below or on my instagram post.
