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.
Eat A Healthy Pregnancy Diet
Youll find that your taste in food changes with pregnancy. In addition to first-trimester nausea, some of the food you used to love might not appeal to you and you could find yourself craving strange snacks.
When it comes to your diet as a pregnant mommy, there are a few foods that you should avoid: unwashed fruits and vegetables alcohol caffeine and raw eggs, meat, and shellfish .
Other than avoiding those no-nos and curbing unwanted cravings, a healthy pregnancy diet isnt very complicated or hard to manage.
Simply eat balanced meals consisting of fruits, vegetables, lean protein, whole grains, healthy fats, and dairy. And, of course, drink plenty of water to hydrate from the inside-out.
Fighting Fitness Fatigue During Pregnancy
There are multiple ways you can cope with fighting fitness fatigue, we all experience it sometime during our pregnancy and it is, just downright exhausting. There were days I could barely think about getting out of bed, let alone chasing my toddler around the house!
Fresh Air- Depending on the weather, go outside and take a walk. Theres nothing more refreshing when you step outside and take a deep breath of fresh air.
Stay Hydrated- Keep your body performing at its best. When your body doesnt have sufficient fluids, you can start feeling really tired. You can also snack on foods with a high water content. A couple of Faves in my household are watermelon and cucumber.
Nutrient-Dense Foods- Foods that are full of vitamins, minerals, protein, and fiber will keep your energy up. Check out my post- https://mamasdreaming.com/nutritious-foods-to-eat-during-pregnancy/ For more info!
Nap it Out- A regular sleep schedule is important but with pregnancy comes bouts of insomnia. Try taking a midday nap to refresh your body.
Limit Your Sugar Intake- Consuming too many refined sugars and flour combined with a lack of nutrients can leave your body feeling sluggish. You might get an uplifting boost at first but quickly your body will crash making you feel more fatigued.
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Coping Steps For Fatigue During Pregnancy
- Rest Make sure you allow yourself to get extra bed rest during the times you feel fatigued. This can be accomplished by going to bed earlier or taking a nap during the day, if possible. Avoiding fluids several hours before bed is also a good way to cut down on the number of times you have to get up at night to use the bathroom.
- Adjust Schedule If your current commitments or activities prove to be too draining during pregnancy, you may have to temporarily adjust your schedule to be less busy. This can include cutting back your hours at work, if possible, or asking friends and family to assist you with housework/errands.
- Eat a Balanced Diet Eating nutritious meals will go a long way toward supporting your energy levels. Make sure you get enough iron, protein, and calories. Fatigue can become worse if you are not getting the proper nutrients. Also, you will need to ensure you stay hydrated during your pregnancy.
- Moderate Exercise Although you may feel like you do not have the energy to exercise, if you incorporate moderate activity, such as a 30-minute walk, this will actually make you feel more energized. Exercise is beneficial in pregnancy unless your healthcare provider has advised otherwise.
Compiled using information from the following sources:
Roger W. Harms, M.D., E.-I.-C. Mayo Clinic: Guide to a healthy pregnancy. USA: American Academy of Pediatrics.
You Can Easily Deal With This Pregnancy Fatigue By Taking Care Of Yourself And Making Some Changes In Your Daily Routine Read On To Know More
Written by Jahnavi Sarma | Published : October 2, 2020 10:26 PM IST
Pregnancy is a time for excitement and happiness. But it also comes with some minor irritants. Morning sickness, swollen feet and lethargy are some common side effects of this time. Your body goes through many changes to accommodate your baby and this can sap your energy and make you feel tired all the time. Pregnancy fatigue is not uncommon and many expecting moms go through this. This is more common than you may imagine and especially so during the first trimester. You will feel tired, or even exhausted in the first 12 weeks or so or your pregnancy.
This fatigue can also follow you to the later stages of pregnancy as your body makes space for your growing foetus. As your baby grows, you may find it difficult to get a good night’s sleep. Lying down may become uncomfortable. Frequent urges to urinate may also tire you out by interrupting your rest. So, what can you do to overcome this problem? You can easily deal with this pregnancy fatigue by taking care of yourself and making some changes in your daily routine. Here, we reveal a few easy ways to overcome this problem.
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Sea Sickness Bands And Acupuncture For Nausea
The sea sickness bands stimulate an acupuncture point called PC6, which has been shown to reduce nausea in pregnancy . Our patients who receive acupuncture on this point report a temporary reduction in nausea. I have had mixed reports about the bracelets but it is worth a try. If it doesnt work, please consider acupuncture.
Acupuncture on PC6 has been clinically proven to help reduce nausea.
Causes Of Mental Fatigue During Pregnancy
The mental exhaustion caused as a result of being pregnant can come from a variety of factors that are specific to being pregnant:
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Swelling Of The Hands And Feet
Slight swelling of the hands and feet are common in the later stages of pregnancy. Adequate fluid intake is always important. Improve the circulation in your legs and feet by elevating them as often as possible. Lie on a bed or floor and raise your legs up on the wall keeping your knees bent. If you are wearing elastic hose, drain your legs this way before putting them on.
UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.
Schedule More Time To Sleep
Simply giving yourself more time to sleep can help keep you energized throughout the day.
Listen to your body. Take a power nap if you need to, but try to limit the length to one hour, at most. Napping for too long may leave you feeling more sluggish.
Teresa Ann Hoffman, M.D. is an OB-GYN at Mercy Medical Center in Baltimore. Teresa suggests napping between 2 p.m. and 4 p.m. to avoid having problems falling asleep at night.
Take advantage of your burst of energy and, if possible, take a power nap when you are feeling sluggish. Its all about balance.
Not convinced? Check out WebMDs article on the Secrets of Power Naps.
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The Right Kind Of Sleep
Its not just the quantity of your sleep that matters, but also the quality. Sleep should be restorative, which means that it should make you feel relaxed and reset your body. Maintain a healthy sleeping position, the best being to sleep on your left side. Also keep a pillow in between your legs, while keeping your knees and legs bent.
Make Yourself Comfortable At Night
There are a million different things which could potentially keep a pregnant woman awake at night, not least her own mind going over everything she needs to do before the impending arrival.
Regardless of why youre not getting a good nights sleep make sure youre as comfortable as possible.
Wear loose clothing and try putting a pillow between your legs to give you extra support and comfort.
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Dont Hesitate To Ask Family And Friends For Help
You may not like to do so but this is an exception. Reach out to family and friends youll be surprised how many wont mind helping out at all.
Ask your partner to help you out more. Let other people cook, clean, and do childcare when you need a break.
You are growing a tiny human and that is exhausting work.
Your friends and family WILL know you are experiencing fatigue during pregnancy. Ask for help!
Why Do You Feel Tired During Pregnancy
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.
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Keys To Fighting Fatigue During Pregnancy
When fatigue strikes, healthy foods and smart choices can help you stay alert and energized. Sticking to a well-balanced diet, exercising when possible , and responding to your bodys need for rest can help. Try these tips to help reduce symptoms of fatigue:
- Choose nutrient- and protein-rich foods, such as low-fat milk, yogurt, beans, chicken breast, or peanut butter.
- Avoid turning to sugary foods or energy drinks for a quick fix. A donut or candy bar might be a temporary sugar fix, but these foods will leave you more hungry sooner and more tired in the long run. Energy drinks should be thought of as dietary supplements and often have ingredients that might not be safe for your baby. Check with your doctor for specific guidance.
- Eat every four hours , beginning with a balanced breakfast. Try to include at least one whole grain and a fruit or vegetable with each mini-meal or snack.
- Limit caffeine. While guidelines vary,* most professionals recommend consuming no more than 300 mg of caffeine a day while pregnant. Remember to count the caffeine in other beverages, such as tea or soda.
- Listen to your body, and get the rest you need. It sounds simple, but it can be easy to forget during this busy time.
- Exercise regularly .
- Get as much of the iron, vitamins, and minerals you can from iron-rich and energy-dense foods. Take your prenatal supplements as directed by your doctor.
- Hydrate. Try to drink at least 10 8-ounce glasses of water or other fluids a day.
Accept All Offers Of Help
Nows the time to call in favors and ask for help from friends and family. Send them this link!
If you have other children, organise some care outside the home with a trusted friend or relative so you can rest.
Discuss with your partner how they can help ease the load on you. You dont have to do it all on your own!
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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.
How To Cope With Fatigue During Pregnancy
Fatigue of various degrees can make your pregnancy uncomfortable. It may be eased in the following ways.
- Rest and sleep: Take adequate rest and breaks throughout the day. Take short naps during the day, if possible but avoid napping before your usual sleep time. If you are a working woman and unable to take an afternoon nap, find a place to sit with your feet up during breaks. Try to sleep earlier than usual.
- Sleep positions: Try to adopt sleep positions to increase comfort during late pregnancy. Lying on your side with knees bent instead of sleeping on your back may make you comfortable. Some healthcare providers advise sleeping on your left side to improve blood flow and keep pressure off the liver. Use pillows under your stomach and between your legs to ease the pressure .
- Eat healthy: Take healthy meals to address increased nutritional demands, but in small portions at a time. Small, frequent meals help with digestion and nausea.
- Stay hydrated: Take enough water throughout the day but reduce your water intake before bedtime to avoid getting up at night to urinate.
- Avoid caffeinated beverages: Caffeine may provide an energy surge, but consuming caffeine post-meals may meddle with your sleep. About 200 milligrams per day is the recommended safe level of caffeine , but it is better to avoid it to prevent sleep disturbances, which may contribute to fatigue. Check with your healthcare provider to know how safe it is for you to consume caffeine .
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Tips For Working Parents
Many people with healthy pregnancies work right up to their due date. For some, its a choice. For others, its a necessity. If youre going to be working during your pregnancy, these simple tips can help you stay safe and comfortable and get your work done.
Managing morning sickness all day long
The good news is you should start feeling better in your second trimester. Until then, try these tips for relief:
- Sip water, juice, or other caffeine-free drinks throughout the day.
- Take plenty of healthy snacks to work. Try to eat something every 2 or 3 hours.
- Have something with ginger in it, like ginger tea, ginger ale, or gingersnap cookies. Ginger is a natural remedy for nausea.
Being pregnant is exhausting especially during the early months. Try these tactics to keep your energy up:
- Keep a water bottle with you and drink from it all day long.
- Take breaks when you can.
- Rest during your lunch hour.
- Keep up your exercise routine it will help boost your energy.
- Get to bed early.
Sitting or standing all day can be tiring, too. To give your body a rest:
- If you sit at a desk, stand up and walk around as much as possible.
- If you stand all day, sit down when you can and put your feet up.
- Avoid dangerous fumes, chemicals, and extreme temperatures.
- Avoid tobacco smoke.
Taking time off
Ready to get maternity care?
When Is Fatigue A Sign Of Something Else
Although fatigue is generally nothing to worry about, sometimes it can be a symptom of a medical condition that needs attention. Pregnancy can increase your risk of anemia if you’re not getting enough iron, and fatigue can be one of its symptoms. Your medical practitioner will do a blood test to check your iron levels.
If fatigue is coupled with a persistent feeling of sadness and loss of interest, it may be a sign of prenatal depression. Around 14 to 23 percent of pregnant women experience depression during pregnancy, which may be related to the hormonal changes their bodies are experiencing. If you feel you may be affected, be sure to discuss your symptoms with your practitioner.
Feeling tired or exhausted is normal during your pregnancy, and it’s important to take care of yourself and your baby by eating well and getting plenty of rest. Not only is your body experiencing a variety of changes, but your mind is occupied with thoughts of meeting your little one and getting your home ready for her arrival. It’s only natural that you’ll feel tired and sleepy from time to time.
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