How to Boost Pregnancy Energy Levels

Energy levels during the first trimester
Many women notice a drop in energy levels during the first trimester. In fact, falling asleep on the sofa before dinner may have been one of the first clues you might be pregnant. The pregnancy hormones and rapidly developing fetus can leave you feeling a little washed out in those first few months of pregnancy.

Energy levels during the second trimester
As the pregnancy hormones even out, and fetal development slows to a more manageable pace, you may experience an increase in energy levels during the second trimester. The second trimester is often thought of as the best trimester. For most women, the sickness and fatigue of the first trimester are behind them, and the aches and discomfort of the final months have not yet begun.

Energy levels during the third trimester
During the final trimester, the baby begins to pile on the pounds in preparation for for the birth. This excess weight can begin to take its toll on your energy levels. You may find it a bit more difficult to get around during the final months, and may be starting to feel those infamous aches and pains of pregnancy. You may also be finding it more difficult to sleep now, with your growing bump preventing you from getting comfortable, and the baby performing acrobatics in your uterus.

If you’re suffering from low energy during pregnancy, no matter which stage you are, there are some things you can try for an energy boost:

  1. Take regular exercise – if you’re struggling for energy, you may not feel like exercising, but it could help. Exercising regularly can help to keep energy levels up. Even a 30 minute walk around your neighbourhood could do you the world of good.
  2. Embrace naps – naps aren’t just for babies, they’re for pregnant women, too. If you’re feeling a little sleepy, go for a nap. There’s no shame in grabbing sleep while you have the chance.
  3. Listen to your body – don’t over do it. You probably have lots of commitments and things you feel you should be doing; but if you’re tired, spend some time resting. The low energy levels could be a sign that you’re doing too much, so give yourself chance to recuperate.
  4. Stay hydrated – you should be drinking eight 8-ounce glasses of water a day during pregnancy. Tea, coffee, fruit juices and sodas count towards this total – it doesn’t all have to be water. Staying hydrated can help keep energy levels high.
  5. Eat energy foods – not the sugary, processed snacks you might usually go for when you need a quick pick-me-up, but real energy food. Bananas, nuts, seeds and beans are all good high-energy foods to help give you a boost.
  6. Eat little and often – keep your blood sugar levels up by eating six small meals a day. Have healthy snacks, such as nuts and seeds, with you to snack on throughout the day.
  7. Eat iron – having low iron levels can leave you feeling exhausted, so make sure you have enough iron in your diet. Green leafy vegetables, nuts and seeds are all good sources of dietary iron.

What are you doing to boost your energy levels during pregnancy?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Feeling Tired? How to Deal With Fatigue During Pregnancy

In the first trimester of pregnancy, and sometimes later, experiencing extraordinary fatigue is very common. For some women, this fatigue can prevail throughout their pregnancy (very debilitating, I know!). However, it is not a worrisome condition. Sustaining another life inside can naturally take a toll on your body and drain it of energy. However, the fatigue often comes with some aches and pains and makes it difficult for you to carry on with your daily routine. Let’s first take a look at what causes fatigue, before you set off to deal with fatigue during pregnancy.

Causes of Fatigue

Pregnancy-related conditions that can be the underlying cause of fatigue include:

  • Anemia or lack of iron to carry oxygen to the baby sufficiently.
  • Lack of exercise (even if you hate it) since it slows down the flow of blood and affects your stamina.
  • Over-exertion, especially lifting heavy things.
  • Too much heat or dehydration.
  • Vitamin deficiency and lack of B-complex vitamins.
  • Improper diet that doesn’t fulfill the necessary nutritional requirements for pregnancy.
  • Depression, which can occur during pregnancy.

By knowing the underlying cause of fatigue, you can be in a much better position to cope with it. So, if you are feeling unusually fatigued, ask your doctor about these possible causes.

How to Cope With Fatigue

If you are finding the fatigue too much to cope with, there are several ways you can deal with it and try to keep it to a minimum.

  • Try to Take Short Naps: This may be an easy one for many of you out there, because who doesn’t like to nap! When you feel too tired, take a short nap. The good thing is that while you are pregnant, even a short nap of a few minutes can work wonders for you, making you feel refreshed and energized.
  • Cut Back on Your Activities: Cut back on your usual activities. Socialize less, let the housework go once in a while, take an occasional off day from work in the middle of the week, and send the kids to a friend or relative for the afternoon. Give yourself a break and put your feet up, you’re pregnant so you deserve it!
  • Eat a Healthy Diet: You need to get at least 200 extra calories every day during your pregnancy; and, as much as you want, you definitely can’t get them from junk food and snacks. You need to follow a proper and balanced diet consisting of fruits, vegetables, lean meat, diary, and whole grains that can give you energy.
  • Drink Water: Your body needs plenty of fluids during pregnancy to stay hydrated. However, you should cut back on drinks that have caffeine and instead drink plenty of water. While this may make you go to the toilet more than you like, it is important to have fluids in your body at this time.
  • Exercise Regularly: While there is no need to overexert yourself, believe it or not, too much rest can also be bad for you. Make sure you have a regular exercise regimen to follow, even if it means taking a short walk every day. However, for some women, exercising is not recommended so get a go-ahead from your obstetrician or midwife first so you can properly deal with fatigue during pregnancy.

In what ways are you fighting your pregnancy fatigue?

Written by Manal, first time mom, rearing an infant.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.