As promised, I want to give you some simple things to try for the fatigue and lack of energy that can be a big part of parenting – the mommy burnout. There is no doubt that parenting is the biggest fullest time full-time job there is, and to be clear I’m talking about daddy burnout too. You are the bottom line of responsibility and that can be a difficult weight to carry – especially when you’re up at 4:00 am for the fourth night in a row with a coughing child and you know you have to be functional at 7:30 for work. There are some things that you can do to help maintain your energy level and bolster the reserves. Too many parents forget to care for themselves while they are busy caring for baby.
It sounds too simple to be effective but B vitamin deficiencies are very common, especially in women. There are several B vitamins, but I think the easiest way to get them is in a B-complex, simply because the deficiency symptoms overlap and the functions overlap, so if you’re low in one you are likely to be low in others too. Make sure you’re getting a B-complex with 5-MTHF instead of folic acid because some of us (the MTHFR mutants) can’t convert the folic acid into the active form. Symptoms of B vitamin deficiencies include:
- Fatigue, low energy, weakness
- Depression, memory loss, difficulty thinking or brain fog
- Rashes, cracking skin, seborrheic dermatitis
- Anemia and elevated homocysteine in the blood.
If you are already taking a B complex but you’re still having fatigue one of the quickest pick-me-ups out there is B12 liquid or B12 sublingual. They can make a world of difference and give you an immediate energy boost. Again with the mutant problem – if you have an MTHFR issue or the related MTRR that changes the way you methylate B12 then look for the hydroxycobalamin or methylcobalamin forms.
Surprisingly, up to 75% of Americans are deficient in this common vitamin. In theory, we are able to manufacture vitamin D from our body’s cholesterol in response to sunlight. In reality, we just don’t get enough sunlight. Between skin cancer awareness, which has increased the use of sunscreens, sunglasses, and hats; and demanding schedules that don’t allow for outdoor time we are starved for this vital nutrient. Your doctor can test your blood levels and suggest a therapeutic dose based on those results. Generally, 2000IU per day is a good starting place. Vitamin D helps you with fatigue, depression, maintaining healthy bones, protecting against cancer and boosting your immune system in general.
Hormone Balance and Rebuilding
Pregnancy is one of those life events that literally takes everything you have and then some.
In terms of priority, your body will give your developing fetus nutrients instead of saving them for you in order to make sure that the next generation has a good start. This is a great system, just as long as you are taking care of yourself and working to get those nutrients built back up. It is best to work with your practitioner on this one because every woman is different. Some women notice declining thyroid function, some women develop blood sugar issues, for some women the adrenals bottom out and some women’s sex hormones never seem to recover. It is best to have a whole protocol specifically for you, but here are some basic ideas to get you started:
- Shatavari – this ayurvedic herb is an adaptogen for female sex hormones. We spoke about adaptogens in a recent post, but this one helps to normalize estrogen and progesterone. So if you’re low, it boosts you up and if you’re excessive it calms things down. Amazing.
- Iodine – this vital nutrient is often deficient in the modern diet, especially since a lot of people no longer use iodized salt because sea salt is generally healthier. It is found in high concentration in sea vegetables, but if you’re not getting a lot of those then it might be a good idea to supplement because pregnancy uses a lot of it – it’s vital to your baby for brain development – and women are often left deficient. Iodine is necessary for your own brain and also for healthy thyroid functioning so boosting your iodine can boost your energy too.
- Magnesium – this mineral helps your body relax for a restful sleep and also helps your adrenals – your main get-up-and-go glands – to function. If you’re lacking it might show up as restless legs, restless sleep or muscle cramps.
In great news, if you are looking for any of these, you can now order professional grade supplements at a 10% discount right here.
Yes, I know. It sounds too simple to help, but mild dehydration is the biggest cause of fatigue, headache and the afternoon slump. If you’re trying to lose weight it’s good to remember that it’s also the number one cause of the “hunger” signal. Also, if you’re still nursing, then your body is using more than normal. Just remember to drink 8-16 oz of water every time you pass through the kitchen. It’s a small change that adds up to big benefits. Water is easy to forget to drink when you’re running errands, running around after toddlers, or just running in general. Take a bottle of water with you everywhere (please no BPAs and no plastic water bottles if you can avoid them – plastics release hormone disruptors which are the last things your body needs. I use a glass bottle, but there are great options in ceramics and stainless steel as well.) Drinking eight 8oz glasses per day is the general rule of thumb but always try for more.
Melatonin has to be one of my favorite things. This is the hormone in your body that makes you feel sleepy at the end of the day. It is also the hormone in your body that opposes cortisol (your wake up/stress hormone). For parents, this can be a godsend. I have seen so many parents in the clinic who seem to lose the ability to fall asleep easily because they are stressed, overwhelmed, thinking about problems or just can’t wind down for the day in spite of the exhaustion. Melatonin is a simple, safe quick fix that will help your body get into that sleepy place simply by taking it before bed. It also acts as an antioxidant for brain tissue, which is a great bonus effect. After all, protecting the brain is always a good idea. The standard dose is 3mg and if this isn’t enough it’s safe to double or even triple. Also if your baby wakes up at night and needs you, you will still be able to get up and respond (although you may be a little groggy). It’s a great alternative to sleeping pills and can really help you to maximize whatever sleep time you have.
Homeopathy isn’t generally a one-size-fits-all type of medicine. It’s tiny doses of something that would cause the same symptoms if you took it in a toxic dose, which then helps your body to understand and move through that process. In a perfect world the remedy should be matched perfectly to your symptoms, but in the case of post-partum depression and typical mommy burnout stress and anxiety, this one is a pretty reliable win. Sepia helps with the irritability that comes with constant caretaking. The feeling that if everyone would just leave you alone for 20 minutes you might be able to function without snapping at them. The urge to cry, or run, or lash out because your kiddo is quite literally hanging on you and you really just need a minute. Those are pretty reliable parent feelings and sepia is a lovely, gentle aid. The 30C strength is sold commonly in health food stores and 3 pellets can be taken under your tongue as needed.
I know nothing fixes the overwhelming schedule, demands and stress of being a parent, but I’m hoping this will at least give you a little bit of help and support. It’s also a great reminder to me to remember that even though I’m busy being mom I get to have needs too. 🙂 Feel free to leave comments on how this is working for you, or if there are any areas that you really need support that I didn’t address.
I have never heard of sepia. I have a friend who is in the postpartum period right now and is dealing with a lot post partum depression and anxiety. I’m looking for things to help her naturally, and this is a new one I’ve never heard of so thank you so much for the suggestion!
It’s wonderful – very gentle but also effective. Not an overnight fix, but it certainly starts to take the edge off right away for most women. I’d love to hear how it goes for your friend if you get a chance!