Postpartum fatigue is common among new mothers; some ways to cope

Adding to this, Dr Gayathri D Kamath, Senior Consultant, Obstetrics & Gynecology, Fortis Hospitals, Bannerghatta Road, Bangalore said, “This typically starts 48 hours after delivery and may last up to 6 weeks. Women may complain of very low energy levels and find it difficult to perform routine activities. Compared to their pre-pregnancy levels, their work efficiency can reduce remarkably. During pregnancy, the body adapts to high levels of hormones. Once the baby is delivered, these hormones leave the body, which can make women feel low in energy and libido.”

Signs and symptoms

The signs and symptoms can vary from person to person, according to the expert. However, some common signs and symptoms of postpartum fatigue include:

*Extreme tiredness and exhaustion even after getting enough sleep
*Difficulty concentrating and focusing on tasks
*Decreased motivation and energy levels
*Feeling overwhelmed and anxious
*Difficulty falling asleep or staying asleep despite feeling tired
*Aches and pains throughout the body, particularly in the back and joints
*Loss of appetite or overeating
*Reduced interest in activities that were once enjoyable
*Increased irritability and mood swings
*Feelings of sadness, hopelessness, or depression

Causes of postpartum fatigue

Try to go to bed at night after your baby is settled. Nap when your baby does during the day. (Source: Freepik)

There are several factors that can contribute to postpartum fatigue. Some of the most common causes of postpartum fatigue, as per Dr Kapoor are:

*Hormonal changes: After giving birth, a woman’s body experiences a significant drop in estrogen and progesterone levels. These hormonal changes can affect energy levels and mood, leading to feelings of fatigue.

*Sleep deprivation: Newborns typically wake up every few hours to feed, which can disrupt a new mother’s sleep patterns and lead to chronic sleep deprivation. This can contribute to feelings of exhaustion and fatigue.

*Physical recovery: Labor and delivery can be physically demanding, and the body needs time to recover. Fatigue can be a normal part of the healing process.

*Emotional stress: The postpartum period can be emotionally challenging, as new mothers navigate their changing roles and adjust to life with a newborn. The stress and anxiety of this transition can contribute to feelings of fatigue.

*Nutritional deficiencies: Pregnancy and childbirth can deplete the body’s stores of essential vitamins and minerals, which can contribute to feelings of fatigue and exhaustion.

*Lack of support: New mothers who don’t have adequate support from partners, family, or friends may struggle to manage the demands of caring for a newborn, leading to feelings of exhaustion and burnout.

How to cope with postpartum fatigue?

Don’t skip meals and make healthy diet choices by opting for foods with high energy such as complex carbs and protein. (Source: Freepik)

*Adjust your goals: Energy conservation for yourself and your infant is your priority right now. This can mean lowering your standards a little when it comes to household chores. Saving your energy means you’ll have more for the long run.

*Sleep when the baby sleeps: Try to go to bed at night after your baby is settled. Nap when your baby does during the day.

*Ask for help: Reach out to family and friends. If you can afford it, consider hiring a nurse or postpartum doula. Having more support can help combat fatigue.

*Healthy diet: Don’t skip meals and make healthy diet choices by opting for foods with high energy such as complex carbs and protein. Don’t rely on caffeine or sweets for boosting energy levels.

*Sip a cup of chamomile tea: This herb is known to promote sleep since it has a calming effect.

*Take a warm shower: Warm water has a relaxing effect of releasing stiff muscles and calming the senses.

*Drink plenty of fluids: Staying hydrated gives you energy. Breastfeeding mothers require about 16 cups of fluid daily. While water is most suitable, fruits, soup and other fluid-based foods are also good sources.

*Take prenatal vitamins: Especially if you’re breastfeeding, your body needs extra nutrition to recover from delivery and nourish your baby. Iron, vitamin B12 and D, and iodine are important postpartum nutrients.

*Workout: Walk with your infant outside. The fresh air and movement will help you sleep better at night. Start out gradually and increase the distance with time.

Concluding, Dr Kamath said, “The treatment for postpartum fatigue involves robust support from the family and involves the partner taking care of the baby. It’s important to catch up on sleep and reduce sleep debt. In cases of vitamin or hemoglobin deficiency, appropriate supplements should be taken.”

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