Friday, June 21, 2024

How To Fight Fatigue During Pregnancy

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What Is Chronic Fatigue Syndrome

How to Overcome Fatigue During Pregnancy

ME/CFS is a complex chronic condition affecting more than a million American men and women of all ages, though women are two to four times more likely to suffer from it than men. While its dominant symptom is, not surprisingly, fatigue, the illness affects so much more than a persons state of exhaustion.

A Nutritionists Guide On Foods That Help Fight Fatigue

Fatigue is one of the common problems many of us face in todays world. It can be a symptom of various diseases like mental health disorders, insomnia, chronic fatigue syndrome, internal and physical problems, and the ageing process. In addition, some of the common associations are premenstrual syndrome, periods, and pregnancy. Your lifestyle and eating patterns have a significant impact on your energy levels. For example, lack of physical activities, sleep, too much caffeine, drug consumption, excess junk food and less nutrition can lead to fatigue. According to research, fatigue reduces the ability to work, affecting sleep quality and the ability to enjoy everyday activities and life.

We all need a healthy diet and proper nourishment to thrive in the basic metabolic processes that support core cellular functioning. The importance of a balanced diet for brain and muscular function stems from their roles in energy-yielding metabolism, DNA synthesis, oxygen transport, and neural activities. As a result, cognitive and psychological processes, such as mental and physical tiredness, are affected. B vitamins , vitamin C, iron, magnesium, and zinc have a role in combating fatigue. The same is covered in great length in the article.

Why Do I Have Fatigue During Pregnancy

Mild fatigue can be one of the early signs of pregnancy. Many women experience fatigue during the first trimester, but others may experience it throughout their entire pregnancy.

Fatigue during the first trimester may be due to your body producing more progesterone. This hormone is important to promote the thickening of the uterine lining necessary for pregnancy and encourage the growth of glands in the breasts that produce milk.

Sleeping well at night during pregnancy can be challenging due to difficulty getting comfortable with your growing belly, getting up more often to urinate, and experiencing restless legs syndrome.

Also, many pregnant women struggle with nausea and vomiting, which can add to fatigue. It is important to note that managing fatigue may help improve these symptoms.

How much sleep do I need during pregnancy?

According to the National Sleep Foundation, adults typically require 7-9 hours of sleep per night. Pregnant women, however, may require more than that.

One observational study of women in their ninth month of pregnancy found that those who slept 6 hours per night or less had longer labors and were more likely to have a cesarean section. This study provides yet another reason to get more sleep during pregnancy. It concluded that healthcare professionals should prescribe 8 hours of sleep per night to their pregnant patients.

Also Check: Can Depression And Anxiety Cause Fatigue

How To Fight Pregnancy Fatigue

Feeling exhausted throughout the day can be hard on you both physically and mentally. There are some ways that can help you manage pregnancy fatigue.

  • Ask for help-communicate with your family members and let them know how exhausted you are. Your spouse or other family members may need to pick up some slack on tasks so you can get some rest
  • Eat healthy food-Eating healthy foods such as fruits, vegetables and nuts can help you maintain your energy. If your fatigue is linked to an iron deficiency make sure you eat foods that are rich in iron such as dark leafy green vegetables.
  • Get a little exercise-although this is the last thing youd want to hear, moderate exercise will actually give you more energy. Some light exercises include going for a walk, light jog or yoga.
  • Drink water-since your body is working what seems like 4 times as hard as it normally does, make sure you stay hydrated throughout the day. You may want to slow down on the water closer to bedtime to help with the frequent urination.
  • Take a nap-your body is telling you to get some rest. If youre home with other kids, try to take a nap when your kids go down for a nap. If youre at work, sneak away to your car for a quick 15-minute nap. Any bit of rest will help.
  • Adjust your sleep schedule- many women find that getting 10 hours of sleep helps with extreme exhaustion. Go to bed a few hours early so you and your baby can get the much needed rest.

Dealing With Fatigue During Your Pregnancy

Tired of Being Tired During Pregnancy? Here are Five Ways How to Beat ...

3-minute read

Feeling hot, tired or faint is quite common during pregnancy. Hormonal changes taking place in your body at this time can make you feel nauseous and emotional.

Being tired and run-down can also make you feel low. Try to look after your physical health by eating a healthy diet, doing some gentle exercise and getting plenty of rest and sleep.

Its common to feel tired, or even exhausted, during pregnancy.

Also Check: How Long Does Fatigue Last During Menopause

How To Beat Fatigue During Pregnancy

Fatigue is a mental and/or physical exhaustion, and it can be your bodys way of letting you know that you need more sleep and relaxation. Fatigue during pregnancy is common, and at times, it can feel pretty debilitating.

Many women cope by taking naps, but this may not be possible in the workplace and home, caring for their families. The good news is with some lifestyle changes you can beat fatigue and make it through the day without feeling like crashing on the nearest couch. In this article, we answer some common questions about fatigue during pregnancy and share tips for minimize it.

What Is Thyroid Disorder

The thyroid gland, located at the front of the neck just below the voice box, is part of the endocrine system, which produces all of the hormones in your body. The hormones your thyroid creates play a key role in regulating your metabolism the way your body uses energy along with your temperature, weight, cholesterol levels and other key body functions.

Production of thyroid hormones, in turn, is regulated by levels of thyroid-stimulating hormone , generated by your pituitary gland . The levels of thyroid hormones in your blood naturally fluctuate throughout the day usually, the pituitary gland responds by creating more or less TSH.

Hypothyroidism , can cause many of the bodys functions to slow down, or hyperthyroidism , can cause many of the bodys functions to speed up.

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Causes Of Pregnancy Fatigue

Many people compare being pregnant to running a marathon. If this analogy were a good one, pregnant women would be feeling motivated and energetic in the beginning. The opposite tends to be true, unfortunately it’s very possible that you’ll have trouble staying awake at work even before you miss your period. Fatigue could well be your first indication that you are expecting a baby. During the first trimester of pregnancy, pregnancy hormones have got to be responsible for your tiredness.

While your friends, relatives and coworkers wonder why you turned so lazy all of a sudden, your body is doing a whole lot of hard work. Your baby’s brain and internal organs are starting to develop, as well as the placenta. Basically, a miracle is happening inside your body. It’s really no wonder that you need an afternoon nap! Later on, as you are finishing up your second trimester and entering the third and final trimester, the reasons behind your fatigue are even more obvious. Of course, those hormones are still bugging you. Along with that, your baby and its entourage are placing quite a strain on your body. Pregnancy is like a workout that never ends! Apart from those things, you may also be tired because you find it hard to sleep at night. There are plenty of reasons a pregnant woman gets less sleep more frequent urination, pregnancy heartburn, weird nightmares and just not being able to find a comfortable positions in which you can sleep for longer than 30 minutes or so.

Pregnancy Help : Things That Can Make Pregnancy Fatigue Worse

HOW TO COMBAT PREGNANCY FATIGUE || How to Boost Energy During Pregnancy

Pregnancy fatigue can feel worse when the following conditions exist:

  • Anemia. Anemia is the bodys response to a lack of iron. Iron is necessary in pregnancy for helping to develop the babys blood supply and to support the increase in volume of your own blood supply. Without enough iron, you develop anemia, which has side effects including dizziness, fainting, and fatigue.
  • Thyroid problem. The thyroid is a gland that helps control the thyroid hormone, thyroxine, necessary for regulating metabolism in your body. Too little of this hormone can make you feel tired. Too much of this hormone can make you be fatigued, experience insomnia, and much more.
  • Lack of exercise or too much exercise. A lack of exercise can worsen the effects of pregnancy fatigue, especially if you are used to sitting down for the majority of the day. On the other hand, too much exercise can leave you feeling fatigued.
  • Taking care of other children. If this is not your first pregnancy, you may feel even more tired from taking care of your other childrens needs while also taking care of your pregnant self.

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Pregnancy Fatigue: Whats Normal And Whats Not

Are you dragging these days? Does a nap sound fantastic right now?

Life can be exhausting at times, but especially when youre pregnant. Its totally normal to have some degree of fatigue right nowyou are growing a human inside of you!

Fatigue may be one of the most common first symptoms of pregnancy a woman experiences, said Kelley Saunders, MD, an OBGYN at Banner University Medicine Womens Institute in Phoenix, AZ. It is very common and quite significant in the first trimester. For many women, this improves in the second trimester and returns in the late third trimester.

Although its common among pregnant women, you may still wonder why.

First Trimester Pregnancy Fatigue

Nausea and fatigue are two of the main symptoms of pregnancy in the first few weeks.

Your hormones are changing rapidly, your body is building the foundation for a new life, and both your blood pressure and blood sugar are lower. All of this will make you drag during your first trimester.

Luckily, most women feel better when the second semester comes. Then, the fatigue typically comes back in the third trimester, although its a bit different.

Also Check: What To Take For Chronic Fatigue

How Do I Overcome Fatigue During Pregnancy

Fatigue is one of the more common pregnancy symptoms, however, there are some effective ways to combat it naturally, such as:

  • Although it can be tricky to sleep comfortably while pregnant, try to get sufficient sleep during pregnancyâaround 10 hours a night. Cut back on fluids before going to bed so your sleep remains undisturbed by bathroom breaks. Take naps whenever required. If you are working in an office during your pregnancy, rest for 10 to 15 minutes at your desk whenever possible.

  • Introduce light exercises to your daily routine. Step out for a walk and let the fresh air rejuvenate you. Practice yoga poses, stretches, and deep breathing exercises.

  • Follow the pattern of six meals a day for a healthy pregnancy. Do not miss out on any of these as they help keep your blood sugar level steady.

  • Eat foods rich in protein, iron, carbohydrates, and vitamin B6 and B12. Maintain a nutritious, balanced diet comprising whole grains, lentils, dairy products, fruits, and vegetables. Avoid caffeine and junk food.

  • Curb your sugar cravings. Though it gives you an instant energy boost, it will leave you even more tired later.

  • Rest as much as you can. Lie down or sit with your feet up. Avoid exertion. Slow down the pace of work at the office and at home. Take help from your family and friends to ease your tasks.

Organize your daily schedule to accommodate the above and make your prenatal journey easier to bear.

Dried Beans & Lentils

10 Genius Tips To Fight Fatigue During Pregnancy

Women typically need about 10 extra grams of protein a day during pregnancy. To fulfill this need, the consumption of dried beans and lentils is highly recommended for all pregnant women. Just a single cup of dried beans and lentils can provide up to 15 grams per cup. The best part is that these are also high in fiber, which will go a long way in terms of combating constipation.

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What Causes Pregnancy Fatigue

There isnt really one set cause of pregnancy fatigue. There are a lot of factors to take into consideration when thinking about this exhaustion that pregnancy is causing you.

Rising hormone levels, specifically progesterone, are normally the main culprit for making you feel sleepy during early pregnancy. Hormones rising quickly can also cause mood swings that put you on an emotional roller coaster which can cause a decrease in energy.

Low blood pressure and an increase in blood can also make you feel tired. Pregnant women have an increase in blood volume to flow to the uterus.

Many pregnant womens iron levels are lower as most of the nutrients go to your baby first, and then to mom. One of the symptoms of low iron is fatigue. Your doctor will most likely let you know about your iron levels through your blood work in early pregnancy.

Other pregnancy symptoms can disrupt your sleep at night which can increase fatigue. Lets not forget about the dreaded morning sickness in the first trimester. Nausea and vomiting can zap your energy. Having to frequently get up in the middle of the night to go to the bathroom can prevent you from getting enough sleep at night.

How To Deal With Pregnancy Fatigue

While fatigue is inevitable, there are ways for you to restore a little more energy into your daily routine.

  • Rest: You may feel like you have to be superwoman and get everything done, but you need your rest. You shouldnt expect to accomplish just as much now as you did before you were pregnant. It is OK for that load of laundry to wait until tomorrow. Try to cherish these last moments of you being the priority, and make sure you are taking care of yourself. Go to bed early, and take that extra nap you have more than earned it.
  • Ask For Help: If you feel pressured to accomplish many tasks, dont be afraid to ask your partner to help balance the load. Some women feel guilty doing this, but its OK to ask for help. You and your partner are in this together. Being pregnant is a full-time job, so asking for help with the groceries or chores around the house is definitely warranted.
  • Watch Your Diet: You are eating for two, and if you are slacking in the meals department, you could be adding to your fatigue. Your body relies on extra nutrition, and eating often can help maintain your blood sugar levels. If your blood sugar gets low, it can directly affect your energy levels. A healthy, well-balanced diet is the best option for you and your growing baby. You can dodge those super fatiguing sugar crashes by avoiding any sugary pregnancy cravings. Eat a diet with a good balance of protein and healthy carbohydrates to maintain blood sugar levels.
  • Remember

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    How To Fight Fatigue During Pregnancy

    Every woman experiences pregnancy very differently, but one of the symptoms common to everyone is fatigue. Generally, it appears in the 1st trimester, disappears in the second and returns during the third trimester of pregnancy.

    Fatigue during pregnancy is quite a symptom normal and current. The problem arises when you feel tired all the time and are lazy until you get out of bed. It is a difficult feeling to manage. But don’t worry, as there are many tips you can use to improve this situation. Some are as simple as change diet or exercise, and they will help you fight fatigue! Be ready, because from now on you will have no excuses thanks to our expert advice.

    Why Am I So Tired During Pregnancy

    5 Tips to fight pregnancy fatigue

    Pregnancy fatigue can be caused by a few factors. It occurs most often in the 1st and 3rd trimesters, although it can also occur throughout an entire pregnancy.

    1st trimester acceleration in growth. When you first become pregnant, your body kicks into overdrive. It has so much to do, from helping the baby to grow, helping your muscles and joints prepare for birth, increase your blood supply and everything else it needs to do to support a healthy pregnancy.

    This usually lessens by the fourth month when the growth of the baby becomes a steady growth instead of the accelerated growth seen in the first three months. Fatigue can, however, still be an issue, depending on other factors of your pregnancy and your daily activities, even though it may not be as severe.

    3rd trimester preparations for birth. Once you enter into the third trimester, your body goes into overdrive once more, getting ready for the impending birth. It is also the time when you are straining to carry the extra weight of the baby, having trouble sleeping, and most likely not moving as much as you were in the beginning due to the extra weight.

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    The Best Natural Ways To Fight Pregnancy Fatigue

    Pregnancy fatigue during your first and third trimesters is a common annoyance. Here are some safe solutions to help boost your energy and combat exhaustion.

    There’s tired, and then there’s pregnancy tired. It’s normal to feel like you’ve got the world’s worst case of jet lag when you’re pregnant, especially in the first trimester. In fact, for some women, this early pregnancy fatigue is even more of an adjustment than morning sickness. Even though it’s frustrating, being tired is actually a good sign, since it indicates that your pregnancy hormones are circulating and your body is hard at work helping your baby grow. There are many reasons why you feel tired all the time now, including:

    • You’re not sleeping as well these days.
    • Chronic morning sickness is exhausting and makes it hard for you to eat, which is how you get re-energized.
    • Increased levels of the hormone progesterone can make you extra sleepy.
    • Your heart is pumping harder to accommodate an increase in blood volume.
    • Sharing vital nutrients with your baby can leave you deficient and fatigued.
    • Carrying extra weight is tiring .

    The good news is that you can increase your energy levels with a few simple steps, according to Andrew Weil, M.D. Here are some natural ways to combat pregnancy exhaustion, giving you more energy to conquer your everyday tasks.

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