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.

Iron During Pregnancy

Iron is an essential mineral needed by the body to help make red blood cells to transport oxygen around the body. During pregnancy, you need to ensure you are getting enough iron for your baby’s needs as well as your own. Your iron intake becomes increasingly important after week 20 of the pregnancy.

Iron is stored in the body, but by week 20 these stores will be running low. From week 20 onwards, your baby requires more iron than before. If you aren’t getting enough iron during the second half of the pregnancy, you may find yourself lacking in energy.

Eating enough iron during pregnancy

It is possible to get all of the iron you need during pregnancy through your diet. Be sure to eat lots of iron-rich foods every day as part of a healthy balanced diet. Green leafy vegetables, nuts, dried fruit, seeds, pulses and lean meat are all foods naturally high in iron. Breakfast cereals fortified with iron, black molasses, seaweeds, parsley and watercress are also good sources of dietary iron. Cooking food in ironware also adds a small amount of iron into your diet.

Liver is a good source of iron, but should not be consumed during pregnancy. Liver is rich in vitamin A which can harm the baby if consumed in large quantities during pregnancy, so pregnant women are advised to avoid liver.

Consuming vitamin C with iron aids iron absorption. Try to have a glass of orange juice, or eat an orange, with your iron-rich lunch. If you’re taking iron supplements, take them with a glass of orange juice to help your body get the most out of them.

Iron supplements during pregnancy

In the UK, women are not advised to routinely take iron supplements during pregnancy because of the risk of side effects. Possible side effects include constipation, diarrhoea and nausea. If you are suffering from low iron levels or anaemia, however, your healthcare provider may recommend that you take supplements for the remainder of the pregnancy.

In the US, it is more common for pregnant women to take iron supplements during the second half of pregnancy, and many prenatal vitamins contain added iron. Speak to your healthcare provider about the possible need for iron supplements during pregnancy.

Anaemia during pregnancy

Anaemia is a common complaint during pregnancy. You require extra iron during pregnancy to ensure your baby is getting enough oxygen and nutrients in the womb. You have an increased risk of developing anaemia during pregnancy if you suffer from severe morning sickness, are carrying multiple pregnancies or have recently had a baby. Symptoms of anaemia include feeling tired and weak, as well as dizziness, headaches and heart palpitations. Contact your healthcare provider if you think you may be suffering from anaemia.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

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.

5 Tips for Coping with Sleep Deprivation

There are no guarantees in motherhood. Well, aside from sleep deprivation, that much is absolutely 100% guaranteed. Sleep deprivation is real, almost too real, and there’s no escaping it. If there’s a new baby in your house, then you will definitely be experiencing some lack of sleep.

First of all, you were exhausted after giving birth and in need of some serious relaxation time. You didn’t get any, of course, you were far too busy staring lovingly at your new baby. The baby who, by the way, is nocturnal.  You probably spent the first few weeks of your baby’s life welcoming guests during the day and trying to stay awake at night. Thankfully, the nocturnal stage didn’t last long and within a couple of weeks your baby knew the difference between night and day. Not that it made much difference since your baby still didn’t seem to fancy sleeping at night all that much.

So here you are, 10 weeks later, tripping over your eye bags and sobbing into your cold cup of coffee. Don’t worry, your child will sleep one day. No guesses on when that will be, but fear not, it will be. In the meantime, try the following tips to survive sleep deprivation:

  1. Be kind to yourself

You’re tired and have been for a long time now, don’t judge yourself too harshly. You’re going to forget diapers, answer the door without a top on and get your days mixed up sometimes. That’s just what happens when you’re tired. Lower your expectations. You don’t need to have a showhome tidy house, a red carpet ready outfit and a completed to-do list. These days, you don’t even need matching socks. Take it easy, prioritize things that need to be done, and other than that simply focus on getting some rest.

  1. Remember you’re both tired

Try not to fall into the I’m-more-tired-than-you trap. It’s not a good place to end up. Once there, it’s easy to get stuck and, most importantly, there are no winners. You are both tired, being a new parent is tough and it doesn’t really matter who got the least sleep last night. What matters is that you both feel supported, loved and appreciated during this time. Try to keep your irritability in check and be aware that emotions can run high when you’re low on sleep.

  1. Ask for help

You don’t have to do this alone. Looking after a baby isn’t easy and, as they say, it takes a village to raise a child. These days, we don’t live in tribes and not many villages collectively raise babies, but that doesn’t mean you have to do it alone. If you’re tired, ask for help. Friends and family will be more than happy to help you out. People will happily fetch groceries, hoover the living room and entertain your older child for a few hours so you can catch up on sleep. All you have to do is ask.

  1. Take care of yourself

Sleep isn’t always possible, especially when you have a new baby in the house. Even when you can’t sleep, however, there are things you can do to lessen the blow of exhaustion. Make sure you’re eating a healthy, balanced diet rich in fresh vegetables and greens. Make an effort to get some exercise each day, it doesn’t have to be anything too intense, a half hour walk with the pram is enough. Set some time aside to relax each day, even if all you manage is a short soak in the tub, it might be enough to reset your batteries.

  1. Sleep when the baby sleeps

It’s not always possible, in fact sometimes it might be impossible, but do try to catch up on sleep whenever you can. Ignore the mountains of laundry waiting to be done, and instead snuggle up in bed when your baby goes down for a nap. If you have another child demanding your attention, don’t be afraid to ask a friend or family member to help out so you can nap when the baby sleeps.

Most importantly, remember this won’t last forever. You are exhausted now, but one day your child will sleep better and you will feel human again. Promise.

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

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 2016. All rights reserved.