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.
Give In To Your Desire To Sleep
Here’s the other side of the coin: If you’re craving your bed or feel your eyelids closing, it’s probably best to make time for shut-eye, says Dr. Friedman. In fact, the National Institutes of Health notes that pregnant women could need a few more hours of sleep every night or a few naps during the day. Look at it as helping your baby: “You don’t want to do anything that stresses you physically,” he says . “Resting can help maximize blood flow to the uterus.”
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.
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How Long Does Tiredness Last In Early Pregnancy
Fatigue is most common during the first trimester of pregnancy. During the second trimester, you often get some of your stamina back, which can make you feel revitalized and refreshed.
Fatigue during pregnancy often reappears towards the third trimester as your baby starts putting on fat. Youre also carrying around a lot of extra weight!
Can Fatigue Hurt My Baby
For the vast majority of women, fatigue during pregnancy is completely normal and wont harm you or your baby. After all, your body is undertaking the monumental task of making another human being, so it’s normal to feel more tired. While you might think you could fall through the floor, your baby doesnt feel a thing.
However if at any point during pregnancy your fatigue is severe and persistent, or if it lasts throughout your entire pregnancy, talk to your practitioner. Sometimes severe pregnancy fatigue can be a sign of a more serious condition that requires treatment.
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Increased Energy When Pregnant
Although fatigue is a more common symptom of pregnancy, some expectant moms report feeling great boosts of energy towards the end of the third trimester. Many women who do not experience outright increases in energy may still notice a heightened sex drive during all, or some parts of their pregnancy. In addition, because pregnancy fatigue is so common during the first trimester, women may notice a relative increase in energy during the second trimester as you exert less energy in building the placenta.
What causes it?
Surging hormones are the most likely cause for an increased sex drive throughout pregnancy, and also explain the elevated energy levels towards the end of gestation, as a surge in adrenaline towards the end of pregnancy is likely. Besides biological factors, pure emotion and the excitement of expectation could also be reasons for the increased energy.
If you are experiencing great surges in energy level and feel like you can single-handedly conquer the world, try to remember that youre still pregnant! Dont over-exert yourself even if you find yourself jumping out of your skin, and try to get plenty of rest.
Reviewed by Dr. Jamie Lo
- Sex during pregnancy. March of Dimes Foundation, Jun 2015. Web. Accessed 6/28/2017. Available at http://www.marchofdimes.org/pregnancy/sex-during-pregnancy.aspx.
- Kathleen R Beebe, et al. Symptom Experience in Late Pregnancy. JOGNN. In press, Mar 2017. Web. Accessed 6/28/2017.
Strange Dreams During Pregnancy
You may have strange dreams or nightmares about the baby, and about labour and birth. This is normal.
Talking about them with your partner or midwife can help. Remember, just because you dream something, it does not mean it’s going to happen. Relaxation and breathing techniques may be helpful in reducing any anxiety you might be feeling.
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How Long Does Pregnancy Fatigue Last
Beginning as early as conception and implantation, pregnancy hormones instantly affect your body, mood, metabolism, brain, physical appearance, and sleep pattern.
In the second trimester, which begins at week 13, many women get a fresh surge of energy. This is a great time to tackle those important before-baby-arrives chores, because as you enter the third trimester, which begins at week 28, that extreme exhaustion returns.
Managing Some Common Problems
The iron in prenatal vitamins and other things can cause constipation during pregnancy. So try to get more fiber than you did before you became pregnant. Try to eat about 20 to 30 grams of fiber a day. Your best sources are fresh fruits and vegetables and whole-grain breads, cereals, or muffins.
Some people use fiber tablets or drinks or other high-fiber products, but check with your doctor before trying them.
If constipation is a problem for you, your doctor may prescribe a stool softener. Be sure to drink plenty of fluids, especially water, when increasing fiber intake, or you can make your constipation worse.
One of the best ways to avoid constipation is to get more exercise. Drink plenty of water between meals each day to help soften your stools and move food through your digestive system. Sometimes hot tea, soups, or broth can help. Also, keep dried fruits handy for snacking.
Some pregnant women find that broccoli, spinach, cauliflower, and fried foods give them heartburn or gas. You can plan a balanced diet to avoid these foods. Carbonated drinks also cause gas or heartburn for some women, although others find they calm the digestive system.
If you’re often nauseated, eat small amounts of bland foods, like toast or crackers, throughout the day. Some women find it helpful to eat foods made with ginger. To help combat nausea, you can also:
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Nutrition For Expectant Moms
A healthy diet includes proteins, carbohydrates, fats, vitamins, minerals, and plenty of water. The U.S. government publishes dietary guidelines that can help you determine how many servings of each kind of food to eat every day. Eating a variety of foods in the proportions indicated is a good step toward staying healthy.
Food labels can tell you what kinds of nutrients are in the foods you eat. The letters RDA, which you find on food labeling, stand for recommended daily allowance, or the amount of a nutrient recommended for your daily diet. When you’re pregnant, the RDAs for most nutrients are higher.
Here are some of the most common nutrients you need and the foods that contain them:
|meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils
How To Get Energy During Pregnancy
Pregnancy is the stage when a woman gets a chance to become a mother. When you lack energy during this stage, it can cause you pregnancy fatigue which is a state of physical and mental illness associated with the time of pregnancy. In order to keep yourself energized during this time, you should relax while taking naps and you should keep on taking energy booster drinks as well as supplements. Most of the women feel a certain kind of weakness during this period and in order to cope up with that weakness energizing yourself to the desired value, you can bring in use the following tips:-
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What Causes 1st Trimester Exhaustion
During the first trimester, your body is literally creating an additional life-support system, heavily-taxing your energy levels.
While the biggest building process involves making the placenta, the following life changes can also contribute to your exhaustion:
- Mood swings
- Body aches making it hard to fall asleep
- Nausea and vomiting keep you up at night
Yes the first trimester of pregnancy is often the most exhausting. However, there are some things you can do!
Apply these seven tips to effectively manage fatigue and combat first trimester of pregnancy exhaustion:
Causes Of Fatigue In The Third Trimester
Tiredness from early pregnancy could return with a vengeance later on in pregnancy. Third trimester fatigue is due to:
- Your growing baby bump. Your baby is growing fast, and you’re carrying more weight than you were earlier on in pregnancy. Carting around all those pounds can be exhausting.
- Pregnancy insomnia and other symptoms. Your burgeoning bump along with pregnancy symptoms including heartburn, backache and restless leg syndrome may make sleep more elusive than ever.
- The stress of having a baby. Your baby-overloaded life, which may be jam-packed with shopping lists, to-do lists, baby-name lists and other decisions to be made, could also be costing you sleep and energy.
- Multi-tasking. Add responsibilities like a job and other kids to the mix, and the fatigue factor often multiplies.
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How To Energize Yourself During Pregnancy So That You Dont Feel Tired All The Time
Pregnancy Stress and fatigue are common annoyances, especially during your first and third trimesters. However, it is normal to feel like you have the heaviest weight to carry, especially in the first trimester. It can often make you feel tired almost throughout your day, and you may end up wondering what you can do to bring back all the lost energy!
Well, if you are in the same place, we entirely get your concerns. Here are some safe ways to rejuvenate yourself and boost your energy!
Don’t Push Yourself *too* Hard But Definitely Keep Exercising
If you’re extremely tired, your body’s trying to tell you something-likely that it’s time to rest. So, first and foremost, don’t overdo it.
That said, if you’re used to daily Spin classes or long runs and suddenly stop your exercise routine in its tracks, it could cause your overall energy levels to sink, and you might notice your mood take a dip thanks to a change in endorphin levels, says Dr. Friedman. “It’s important to stay active in pregnancy if you’re accustomed to it,” he says.
A few things to remember: With a baby on the way, your heart rate’s going to be higher than normal, which means you’ll feel the effects of exercise sooner and from lower intensities. This will continue as your baby grows, too.
This is all to say that you can still go to your Spin classes or out for a jog, but you might just have to crank down the resistance or cut back your mileage. As for strength training, Dr. Friedman suggests decreasing weight and increasing reps. Fortunately, research finds that even low- to moderate-intensity exercise can quash fatigue and improve energy in pregnancy.
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Energy Drinks And Pregnancy
The pregnancy can exhaust a woman. Fatigue is common during the first trimester. In the third trimester, the weight of the baby can also make the expecting mother very tired. Having an energy drink is tempting for pregnant women. However, the amount of sugar, caffeine, and sodium that every energy drink contains should make you think twice before you drink that energy drink.
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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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.
Exercising Or Doing Yoga
Exercising during the morning is the best way to keep the body active. During pregnancy, the body becomes lazy and heavy due to the fetus inside. Most women prefer to stay stationary at a point and avoid all physical activities. This leads to a decrease in the stamina of the body and the flexibility and agility of the body decreases. It is advised that pregnant women should prefer doing exercises and yoga as suitable to the body every morning. Because of this exercise, the body will be flexible and by doing exercises the stamina of the body will also increase which will ultimately lead to an increase in the energy levels as the body will be in a condition to do almost everything during the whole day.
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Get Your Other Children Involved
If you have other kids at home, its no wonder if youre feeling extra tired. Either way, it’s not easy but still important to make yourself a priority.
Explain to your kids that youre feeling sleepy because growing a baby is hard work. Ask for their help around the house. Spend more time on quiet pursuits together, like reading, doing puzzles, playing doctor where you’re the patient , and watching movies.
Squeezing in extra shut-eye may be difficult, but if you can time your rest with their naptime or quiet time, you may be able to swing it.
Sports Translates Into Energy
Except the fact when the doctor tells you otherwise, maintaining a regular schedule of physical exercises is beneficial to stimulate metabolism and reduce fatigue. Moderate physical activity, such as walking for a half an hour or swimming, might make you feel more alert during the day and help you sleep better at night.
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Energy Drinks And Breastfeeding
After youve delivered your baby, you might be breastfeeding your child and Im sure you also have your doubts about whether you can consume energy drinks while breastfeeding.
Unlike pregnancy, consumption of energy drinks while breastfeeding holds minimal risk to the babys health.
Again the main concern would be the caffeine content.
However, with breastfeeding, its much more forgiving than pregnancy because only 1% of the caffeine that the mom consumes goes into her breast milk, which is too small of an amount to harm your baby.
For further information on breastfeeding and energy drinks, you can refer to my previous post where Ive written about it in more detail.
Does Caffeine Cause Miscarriage
Caffeine doesnt primarily cause miscarriage but it can pose a threat. Consumption of caffeine during the sensitive window of pregnancy may cause epigenetic changes to occur to your baby.
Consuming more than 200mg of caffeine can increase the risk of miscarriage, but miscarriages can also occur due to many other factors.
If you feel uncomfortable about drinking caffeine, you should quit entirely during the duration of your pregnancy.
You and your babys health should have the utmost importance after all.
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How Do You Beat Pregnancy Fatigue
Pregnancy fatigue is something you might have to accept and lean into, rather try and avoid or beat. Of course, theres many factors that can make pregnancy tiredness worse, so looking after yourself and your baby is vital.
You made it to the end of the article. Congratulations, youve earned yourself a nap.