Postnatal Depletion is considered "The combination of physical, emotional and hormonal depletion that occurs during motherhood due to a combination stressors and the pressure that can arise of being a parent”
This term was first described by Dr. Oscar Serrallach to provide a "diagnosis" to depleted mothers, who did not meet the criteria for postnatal depression or any other health condition.
A key hormone that drives the feeling of exhaustion in motherhood is Cortisol.
What is Cortisol and how does it influence postnatal depletion?
Cortisol is a key glucocorticoid hormone essential in regulating stress, sleep, energy, mood, blood sugar and even your blood pressure. It is a necessary hormone, however, too little or too much cortisol can detrimental to your postpartum recovery and energy as a mother.
What are signs and symptoms of high cortisol?
*Anxiety, Depression or Anger
*Trouble sleeping
*Low energy
*Unstable blood sugar
*Inability to loose or shift weight
*High blood pressure, heart palpitations or sweating
*Digestive discomfort (bloating, irregular stools)
Factors in Motherhood that lead to Postnatal Depletion
*Lack of sleep (that 4 month sleep regression anyone??!)
*Worrying about yourself, your baby/ other children, your relationship with your partner
*Stress about going back to work or not going back to work
*Worried about your milk supply or how your baby is feeding
*Poor nutritional intake
*Lack of hydration
*Excessive exercise
*Limited YOU time
Holistic tips to reduce cortisol & overcome postnatal depletion
FOOD
You need proper fuel to regulate your cortisol levels and provide energy to your body to overcome the exhaustion associated with postnatal depletion.
Your body cannot function on low calorie/empty calorie foods. If you don’t have time to sit down for a nice big home cooked meal, it is important to have readily available snacks that you can grab that will support your energy and cortisol throughout the day. Easy snacks to have on hand include boiled eggs, hummus and crackers, smoothies with our very own Postpartum Protein Mothers Boost nut & seeds mix, fresh fruit, vegetable sticks with guacamole, corn thins, yoghurt tubs, sourdough bread with your choice of topping, apple slices with nut butter, seaweed thins and bone broth.
HYDRATION
Mineral rich drinks support energy and give your cells key nutrients and minerals needed to regulate cortisol levels.
Why not trying making a mineral rich "adrenal mocktail" by combining coconut water, fresh orange juice, a scoop of the Mothers Boost Postpartum Protein and a pinch of celtic sea salt. Water, Herbal tea, Smoothies, Bone Broth and Coconut Water are also great options to keep hydrated.
SLEEP
Take that rest when you can. The house work can wait, the dishes can wait.
These general household chores can be done (although slowly) while your baby is awake. If your body is telling you to nap- have a nap. Try to go to sleep early at night as well. It is tempting to stay up and watch TV, read books & catch up on things- however, your body needs to prioritise rest
