Thursday, May 23, 2024

How To Help Pregnancy Fatigue

Must Read

How Is Gestational Diabetes Diagnosed

How to Overcome Fatigue During Pregnancy

Youve probably noticed by now that your doctor asks for a urine sample at every office visit. Thats in part to check for sugar in your urine, which can be a sign of gestational diabetes .

In addition, the U.S. government now recommends that all pregnant women be screened specifically for gestational diabetes. Between week 24 and 28 of pregnancy, your practitioner will give you a glucose screening test, where you’ll drink a sugary liquid and have your blood drawn an hour later.

If your bloodwork picks up high sugar levels, your doctor will have you take a three-hour glucose tolerance test to determine whether you have gestational diabetes.

Psychological Issues And Fatigue

Studies suggest that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors. Suggestions include:

  • Talk about it Theres some evidence that talking therapies such as counselling or cognitive behavioural therapy might help to fight fatigue. See your doctor for a referral for talking treatment.
  • Reduce stress Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.
  • Assess your lifestyle for example, are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues.
  • Learn to do nothing one of the drawbacks of modern life is the pressure to drive ourselves to bigger and better heights. A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. If you cant find a few more hours, it may be time to rethink your priorities and commitments.
  • Have more fun maybe youre so preoccupied with commitments and pressures that you dont give yourself enough time for fun. Laughter is one of the best energy boosters around.

Make The Most Of Your Second Trimester

If youre still in your first trimester, you can look forward to more energy and get-up-and-go in your second trimester! Youll want to take advantage of that energy to get things done because fatigue might hit you again in the third trimester.

Make the most of your second trimester by preparing your babys nursery and buying the items that are still on your registry after your baby showers.

Make sure you have all of the essentials, like Mustelas Diaper Wipes, Nursing Comfort Balm, Foam Shampoo For Newborns. Also, prepare for any adventure that comes your way with our Bebe on the Go trio of travel-sized essentials.

Its a good idea to complete most tasks by your third trimester so you can sit back, relax , and await the arrival of your new baby.

Don’t Miss: Muscle And Joint Pain With Fatigue

Take Back Your Schedule

This ties in the first tip – you need to look over your schedule and take back time for yourself .

Pregnancy, birth, and motherhood profoundly change your life. That doesnt mean that you cant juggle everything – as a wife, mama, homemaker, and business owner, I juggle a lot across the course of a week – and Ive had 5 babies while juggling all of those parts of me!

So, I get it – youve got a lot going on in your life!

But its important to honor the profound, full-time work of pregnancy and how it impacts your life.

Take a look at your calendar and cross off anything thats not essential. Are your older kids involved in things you could scale back on? Perhaps choose just one extra activity for a week. Let your kids take the bus or carpool to the school.

Block off times on your work calendar that are just for your – close the office door so that co-workers cant bother you. Use that time for productivity

and then block off a little time for yourself in the mornings or evenings.

Even 1/2 hour a day can make a big difference in how you feel – so carve out that intentional time for yourself.

Reducing the obligations on your calendar helps you slow down the pace of life and conserve energy – and it helps you honor the awesome work that youre doing in growing your baby.

Why Do You Feel Tired During Pregnancy

Symptoms Of Early Pregnancy: Do You Know These 8 Signs?

Your body is working hard to support new life and adapt to the many physical changes that come with the development of a baby.

  • Early in pregnancy, levels of the hormone progesterone increase significantly, which can add to fatigue.
  • Increased blood production, lower blood sugar levels, and lower blood pressure all common in early pregnancy might sap your energy.
  • Sleep disturbances and nausea also can make you more tired.

Don’t Miss: Adderall For Multiple Sclerosis Fatigue

Accept The Fact That You Need Extra Rest And Pace Your Daily Life Accordingly Take Naps When You Feel Tired

Pregnancy is hard. The fatigue you feel is real. Dont feel guilty for needing an afternoon nap.

Naps are a great way to reboot yourself and can really help you relieve your fatigue. If you are having trouble sleeping, a great way to get more sleep is to use apregnancy pillow.

You can get oneHERE

If a certain task doesnt need to be done, dont do it. Pace yourself.

Drink Plenty Of Water

Dehydration zaps energy and impairs physical performance. âOur research shows that dehydration makes it harder for athletes to complete a weight lifting workout,â says Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton. “Itâs reasonable to think that dehydration causes fatigue even for people who are just doing chores.”

Dehydration has also been shown to decrease alertness and concentration.

How to know if youâre drinking enough water?âUrine should be pale yellow or straw colored,â Judelson says. âIf itâs darker than that, you need to drink water.â

Read Also: Antivirals For Chronic Fatigue Syndrome

Help Your Kids Be More Independent

Helping your children – even little ones – learn to follow a good routine brings major benefits for you. One of the biggest? Time for you to rest without worrying about your child.

Children also benefit from time for creative, independent play. Adult-organized activities can be great, but all children need time for their own creativity and problem-solving to lead the way.

Even if you schedule your childs day , build in periods of free play. Here are ideas for free periods for your child:

  • Quiet time or nap time
  • Alone time
  • Independent outside play

Your child doesnt have to be completely alone – for example, you can sit nearby and read a book or do some work while your child plays in the yard or garden.

Many children are not used to having unstructured time to themselves and may need encouragement from you that theyre fine and can play during this time.

Young children may need to build up confidence with alone time. Listen to my podcast on Teaching Toddlers to Have an Alone Time for help. Your toddler can have an afternoon nap plus a morning and afternoon alone time, giving you time to rest and take a break.

If you have multiple older children, this time can be a welcome break from sibling squabbles and hands-on parenting!

Eat A Nourishing Diet

How To Survive Pregnancy Fatigue | Tips For Getting MORE Energy!

This is one of the most difficult tips during the first trimester because nausea can be a real issue. Food is a Catch-22 because not eating makes you feel worse, which makes it harder for you to eat!

But a nourishing diet is essential to giving you energy and actually helps to reduce nausea – which in turn reduces fatigue.

One of the bigger triggers of nausea during pregnancy is low blood sugar – which also causes feelings of extreme fatigue.

Avoid snacking on food thats just empty carbohydrate – that will spike your blood sugar quickly and you may feel better, but it will crash just as quickly, leaving you more depleted than before.

You May Like: How To Combat Severe Fatigue

Can Anemia Cause Miscarriage

Anemia itself doesnt directly cause miscarriage. But it could be a sign of a thyroid condition that may slightly increase the risk of pregnancy loss.

Very rarely, hypothyroidism can cause anemia during pregnancy. This type of thyroid disorder spurs antibodies to attack the thyroid gland. Some research suggests that hypothyroidism is linked to a slightly elevated risk of pregnancy complications.

Try not to stress. Let your doctor know if you have a family or personal history of thyroid disease, and report any symptoms of thyroid conditions that you notice.

Your practitioner can detect and effectively treat anemia and thyroid problems before either can cause a bigger problem.

Ways To Reduce Fatigue During Pregnancy

Nikki is feeling a teeny bit worn out in her Smoothie Crop’ in confetti/black. Fair enough too, this photo was taken during her fifth pregnancy with four others running around!

I distinctly remember when I was pregnant with my first child, and not even four weeks along…and I just had to eat and sleep…ALL. THE. TIME. My fiancé Matt and I went on a massive road trip just after we found out I was pregnant to get to our own wedding, and Matt had been doing most of the driving and was tired, so I said Id take the reins for a time. After only about five minutes I had to pull over and get him back in the drivers seat, I was falling asleep at the wheel! Never had I known such fatigue! Now that Im pregnant with my third child, the fatigue hasnt been as severe, and I dont know if its because I am already a mother of two and Im just used to functioning on less sleep, or if its because Im a little wiser to what my body needs to grow a human! I’m trying to eat well, I’m exercising, I’m letting a few things go, I nap on days when I can, and I’m always in bed, usually asleep by 8:30pm, if not earlier! Last Saturday night I was asleep by 7pm…so good.

Its always fun writing these blogs, but especially fun when I get to research a topic that actually pertains to me…right this instant. Very handy. To figure out the best ways to reduce fatigue during pregnancy Ive collated a bunch of tips from a variety of experts, so you know youre getting the good oil!

You May Like: Amino Acids For Adrenal 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.

Tiredness In Later Pregnancy

Fatigue During Pregnancy: Causes and 7 Useful Tips

In the latter part of your pregnancy, fatigue will again creep up on you, this time for a different reason. As your baby gets heavier your body is carrying 9-11kg of extra weight. Think of it as carrying around a 10kg bag of dog food. One can see why your body takes some strain, and why its important to spend some time off your feet.

Also, its difficult to get good quality sleep if youre uncomfortable and constantly moving or changing positions in bed. Night sweats may add to the problem, as well as getting up frequently to use the loo! Other causes of fatigue during pregnancy include anaemia, lower blood pressure, shortness of breath, poor nutrition, stress, and tension.

Fatigue is a natural and normal aspect of pregnancy and while it cant be prevented, there is a lot you can do to reduce it.

Read Also: Is Fatigue A Symptom Of Heart Disease

Making Healthy Lifestyle Changes Now Will Have Life Long Benefits

You owe it to yourself and your baby to stay active and to eat well. It’s the foundation, and if you do it, then chances are you’re going to send the right messages to your baby, and as your children or your child grows up, you’re going to be showing them these really healthy habits that are going to help them in their life, so it’s a beautiful ripple effect that you can start right now, and I guarantee you it’s going to make you feel better. I hope this has inspired you to go for a walk and eat really well, and if you need more help, then get in touch with me. You can head over to my website, which is annamaria.com.au, and I’m more than happy to assist you and help you feel strong and healthy throughout pregnancy and in motherhood. Read my more detailed blogpost about pregnancy fatigue here.

Get A Free Gift

Is It Common To Be So Tired In The First Trimester Of Pregnancy

Feeling dog tired, cant summon the energy to do much of anything, and craving your bed? For many women, the extreme tiredness of the first trimester is quite a surprise. And its an especially hard transition for those who are normally go-getters with lots of energy. Women who usually need only 6 hours of sleep at night often find they need nearly double that during these first weeks of pregnancy. And, for others, daytime tiredness is paired with trouble sleeping deeply or for more than a few hours at night. Nausea and vomiting can also be a big drain on your energy.

Don’t Miss: Hot Flashes Nausea Dizziness Fatigue Stomach Pain

Have A Regular Sleep Schedule

Whether you are pregnant or not, a regular sleep schedule can help you to make the most of the time you are resting. If possible, try to get into a habit of going to bed and waking up at the same time each day.

Sticking to a set bedtime can make it easier for your body to recognise when it is time to start winding down for bed so you may find that you are able to get more sleep each night.

Needing To Urinate More Often

Top 10 Tips For Beating Fatigue During Pregnancy

You may notice that you need to wee more often than you usually did. This often starts in early pregnancy thanks to hormones and continues as your growing womb presses on your bladder.

You might also find yourself being thirstier than you usually are. Your body needs extra fluids during pregnancy to support baby’s blood circulation, amniotic fluid and your own higher blood volume. Find out more about how much water to drink in pregnancy here.

Also Check: Constant Fatigue And Body Aches

How Does Chronic Fatigue Syndrome Affect Pregnancy

Very little is known about the conditions impact on pregnancy beyond anecdotal evidence, which suggests that ME/CFS affects different women differently when they’re expecting .

Some moms-to-be with ME/CFS say their symptoms improve during pregnancy, while others say they get worse. Of course, it may be hard to tell, since pregnancy is physically exhausting for all women, even those not dealing with ME/CFS. Being chronically tired isnt normal during other times of life, but it can be considered normal when youre expecting, especially during the first and third trimesters.

Still, its important not to confuse the fatigue and symptoms of ME/CFS with the typical fatigue of pregnancy. Being tired during pregnancy even very tired does not mean youve developed ME/CFS, which is characterized by an extreme feeling of exhaustion that limits your ability to function as usual and lasts for six months or longer.

Happily, moms-to-be with ME/CFS dont have any higher chances of developing pregnancy complications like preeclampsia, gestational diabetes, premature labor or having a low birthweight baby. While some research has shown that women with ME/CFS are slightly more likely to have pregnancy loss, more research is needed to say for sure.

Pregnant people with ME/CFS may also be prone to morning sickness that lasts all day . The serious form of pregnancy nausea and vomiting called hyperemesis gravidarum is also more common among expectant moms with ME/CFS.

Make Your Bedroom A Sleep Haven

Your bedroom has an impact on the quality of your rest, too.

If at all possible, keep your room cool, dark, and clean. Studies show that sleep quality is better in cool rooms. A fan can help cool the room down and circulate air. If possible, allow fresh air into the room .

Also keep your bedding turned down for a few minutes – while you get dressed and go through skin care and hair routines in the morning is a good period of time. Make your bed after the bedding has aired out.

If possible, use your bed only for sleeping. Nap and sleep in it, but avoid using devices, watching TV, etc.

If your bedroom must be used for other things, try to create zones. For example, I read for about half an hour in the afternoons while my children have a nap/quite time – but I have a chair in my room for this purpose. I also record the podcast in my room , so I have a small desk to do that, which separates out my sleeping space from work space.

A clean room actually makes a difference in how you feel – now is a good time to spend 10 minutes or so each day decluttering and getting your room fresh and clean. Consider everything you have in your bedroom and ask yourself if its really needed – or if you can stow it somewhere else.

Good quality sleep comes in the dark – use black-out curtains to create a darker room and keep glowing lights to a minimum.

Candles, essential oils, and other accessories can help your room feel like a true haven. Have fun creating a space thats restful for you!

Read Also: Headache Nausea Fatigue Abdominal Pain

More articles

Popular Articles