How to recognize Postpartum Fatigue
New parents are always tired. It’s just the way things go, right?
Well, there’s tired (‘normal’). And then there’s postpartum fatigue (not ‘normal’). And how tired do you need to be to get help? Let’s take a closer look.
What the heck is Postpartum Fatigue?
We hear a lot about Postpartum Depression (PND)—and rightly so—but Postpartum Fatigue is often overlooked. It sometimes happens alongside PND, but not always. And the symptoms probably sound very familiar if you’re a new parent:
· Extreme exhaustion
· Lack of mental clarity
· Decreased ability to interact in normal activities… that goes on and on… and on
Well…here’s the thing: it’s not normal. And you don’t have to feel like that. Just because it’s super common doesn’t mean we should ignore it, or accept it as our new normal. There is absolutely another way.
What to do if you’re suffering from Postpartum Fatigue
The first thing to recognise is that extreme exhaustion isn’t normal, no matter what anyone tells you. And if you have a support network, this is the time to activate it. Ask for any and all help you can get—your body is healing from the trauma of childbirth. You. Need. Help.
If you can afford it, a postpartum doula is worth their weight in gold, and a wonderful investment during this time. Let other people help with tasks like running errands, doing chores, cooking or delivering meals or caring for the baby while you take a nap. Seriously.
I know first hand how hard this can be - so if you don’t feel comfortable asking, get in early - ask for IOU’s (for meal trains, for a house clean, for an hour baby snuggle/sit so you can nap) instead of baby shower gifts. (This is perhaps the best advice I can give you!)
Here are a few other tips that you can try and do at home:
· Don’t skip meals Your body needs all the nourishment it can get
· Sip a cup of chamomile tea This herb has been used for centuries to promote sleep because of its calming effect
· Take a warm shower This can help to relax tense muscles and promote relaxation
· Lavender The scent of lavender has been shown to improve sleep quality—plus it smells nice
Look, let’s get real. this stuff is nice. Lovely even. And they can help in some ways. BUT if you literally laughed at this list, good - that’s a clear sign that you need more help, and you might be struggling with chronic postpartum fatigue. If that’s the case - it’s likely time for additional support, such as acupuncture.
How acupuncture can help with Postpartum Fatigue
According to Chinese Medicine (CM), fatigue of all kinds is caused by a deficiency of Qi, the life force energy that flows through the body. Traditionally when Qi is low, the body becomes weak and tired and the immune system is compromised. There are a number of ways to counteract this, including acupuncture and herbs such as ren shen (ginseng), huang qi (astragulus) and dang gui (female ginseng) (1).
Here are a few of the ways acupuncture can help with chronic fatigue:
· Reduce fatigue levels and improve overall energy levels (2)
· Improve sleep quality (3) (unfortunately not quantity—but it’s a start!)
· Alleviate pain such as headaches, joint pain and muscle aches (4)
· Reduce anxiety and depression symptoms (5)
Chronic fatigue is tough—especially when everyone tells you it’s normal. But I’m here to tell you that it is not normal and you can feel better. Acupuncture can help in reducing fatigue and managing the associated symptoms like poor sleep quality (unfortunately the amount itself may rely on your bub’s sleeping habits—but quality we can improve) and even alleviating pain and reducing anxiety and depression.
Again my sweets, it is not normal to suffer from chronic fatigue. Also, it’s super important to get on top of this depletion, as it has a compounding effect years down the track. You do not have to suffer alone, so please reach out if you think I might be able to help. I practice in both Newtown and Bondi, and do at-home postpartum visits as well.
Sources:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9351926/
2. https://www.researchgate.net/profile/Haoxu-Dong/publication/333853284_Acupuncture_for_chronic_fatigue_syndrome_a_systematic_review_and_meta-analysis/links/5e0718894585159aa49f91f2/Acupuncture-for-chronic-fatigue-syndrome-a-systematic-review-and-meta-analysis.pdf
3. https://www.sciencedirect.com/science/article/abs/pii/S0965229916300164
4. https://pubmed.ncbi.nlm.nih.gov/22965186/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7847562/