Ah, I am feeling tired. Sounds familiar? This is what you will hear from most of the pregnant women. Pregnancy is a beautiful but tiresome period. During pregnancy, a woman's body goes through a lot of physiological transformations and faces pressure. Pregnancy fatigue is one such problem that a woman has to face, especially in the first and third trimester.
Pregnancy not only changes your appearance but also affects the mood, metabolism, thinking, body and sleep patterns. Not only is it diverting your nutrients to your fetus (placenta) but also goes through a lot of physical changes. Due to that, it is normal to feel tired and exhausted.
What Causes Pregnancy Fatigue?
You are growing life in you and this is the main reason that your body feels tired. When pregnant, a woman goes through physical, hormonal and emotional changes and these changes make her feel low and tired. However, in scientific terms, there are a number of factors that can cause pregnancy fatigue that include
i. Increased progesterone and estrogen levels
ii. Placenta formation
iii. Insufficient sleep
iv. Increased blood flow
v. Hormonal changes
vi. Decreased blood pressure and blood sugar level
vii. Morning sickness and so on.
Do you need to see your doctor?
If your pregnancy fatigue is troubling you more than usual, it is best to make an appointment to your gynecologist. To identify if you need to see a doctor or not, check for the below things
a. Feeling Dizziness
b. Your body parts such as hand, feet or ankles are swollen
c. Experience breath shortness
d. Not able to urinate properly
e. Any change in your eyesight
If you have such symptoms, it is better to consult with the healthcare expert.
How to Combat Pregnancy Fatigue?
To combat fatigue during pregnancy, you need to understand what your body wants to tell you. Understand the signals and avoid taking stress. There are some tips to battling up with tiredness and boost your energy levels during pregnancy. Mums Mall has come up with 7 most-effective ways to deal with pregnancy fatigue.
Say no to Unhealthy & Spicy Food
Unhealthy and spicy food can cause burning or irritating sensations in your stomach. It is best to eat nutritious food such as organic fruits, nuts, yogurt, green veggies, salads, etc. Do not consume processed food and avoid carbs like “white bread”. These quick digesting carbs can make you feel sleepy and tired.
Increase your intake of iron and protein with a low fat diet. A nutrient rich diet can boost your energy level and keep you stable throughout the day. Also ensure that you are taking proper calories else you may feel morning sickness.
Get Enough Sleep
When it comes to fatigue, the chances of falling asleep anytime are high. However, a healthy night sleep can make these chances less. Adults are prescribed to take a sleep of 7-8 hours while a pregnant woman can add 1-2 hours in it. Adding hours can help with your energy levels but don’t sleep more than 8-9 hours, else you may feel tired and restless all day.
Also, you can take short naps to combat fatigue. Holding a good sleeping position, such as on your left side, gives you a healthy and relaxing sleep in pregnancy. Keep your legs and knees bent and place a pillow between legs.
Cut Down on Caffeine
Avoid using caffeine products as much as you can. Go for fruit juices that are rich in Vitamin C or anti-oxidants. Caffeine is known to boost energy and keep people awake. It may affect your sleep quality along with the quantity. Caffeine rich products can make you lazy and slow your metabolism.
Take small meals and stay hydrated
Adopt the habit of consuming frequent and small meals. Eat five to six times a day instead of consuming three meals. While pregnant, your body needs more food as your baby is developing by consuming it. Moreover, your blood sugar and energy level are not stable. To stabilize it, eat frequent meals which help to combat pregnancy fatigue. Healthy food consumption leads to a good baby care because fetus gets proper nutritional value inside you.
Consume protein and nutrients rich food such as cereals, veggies, grapes, dry fruits, etc. Such light meals are easy on your body’s digestive system and adds a benefit to fight pregnancy fatigue. Along with the meals, it is equally important to stay hydrated to avoid exhaustion. Drinking 8-10 glasses of water daily can be good. You can also opt for fresh juice or fruits with more water content.
If morning sickness is not leaving your company, then exercise is the best way to deal with pregnancy fatigue. You can go for yoga, a short walk or pilates to reduce your tiredness. Before beginning with any form of exercise, it is better to check in with your healthcare provider.
Meditation and yoga can increase your energy levels and you may feel good and positive. Just remember that you need to do the right exercise in the right amount and at the right time. Exercising not only eliminates exhaustion but also makes you sleep better at night.
Learn to Ask for Help
Whether you are a working woman or a housewife, you should learn to ask for help. During pregnancy, there can be a number of household chores that you may not handle on your own. There is nothing wrong in taking another hand and easing your daily chores.
Also, prioritize your tasks to handle your work effectively. Don’t stress or burden yourself with numerous tasks. Don’t feel shy to say no on things you are not comfortable at. You are making life inside you and there is nothing more important to you than yourself.
Although pregnancy period is manageable, yet it is better to be in touch with your healthcare expert. Pregnancy fatigue can happen due to lots of reasons. Sometimes, it can happen due to iron deficiency or other health issues. If you have anemia or any other health concern, the best option is to check with your health care expert.
In a Nutshell
Pregnancy comes with a lot of surprises for a woman. Not just it affects your body but also mental health. It is important for you to pamper yourself in this stage to give birth to a healthy baby. Listen to your body needs and consume healthy food.