If you’re feeling more tired than usual during your pregnancy, it’s not hard to figure out one of the reasons why. Your body is going into overdrive to help create another human being (or perhaps more), and that takes a lot of work (even if you aren’t physically witnessing most of it). However, there’s more going on here than you realize.
No matter what the reason, being consistently fatigued during your pregnancy can be very inconvenient. You don’t get to take a nine month vacation while you’re pregnant – you still have things to do and a life to live! This is why beating the fatigues of pregnancy is so important, and it’s actually not as hard to do as you would think.
Understanding Pregnancy Fatigue
There are actually many factors that help contribute to your sudden need for lots of rest during pregnancy, and we’ve already covered one of them. During your first trimester, you’re going through a lot of hormonal changes, including a much higher level of progesterone than your body is used to. The foetus is also consuming a lot of your energy as the first trimester is one stage that experiences a lot of rapid growth.
Your third trimester fatigue can be explained by your recent weight gain due to the almost fully-formed baby, and carrying the fat you’ve gained eating for two, which slows down even further your lymphatic system. Thus you become more bogged down and fatigued. You’ll also find that your sleep is disturbed more and more, either by frequent restroom visits or the growing baby moving inside of you.
Combine this with your normal routine that can include taking care of a house, work, school, family and friends obligations and the usual inconveniences of life. When you take all of this into consideration, it’s a wonder you aren’t sleeping 20 hours a day.
How to Beat the Fatigue
The good news is that it’s relatively simple to start becoming more wakeful and alert during your pregnancy. The following tips can help keep you energized and get those synapses firing again.
- Ideally, you should be doing this already J Remember to eat a balanced diet! This includes organic fruits and vegetables, dairy and protein. Also try to avoid refined carbohydrates, coffee and lots of sugar. For an extra boost of energy and a healthy blood level, introduce more iron into your diet along with a prenatal vitamin. But always check with your specialist how much iron you should be taking. Too much can be toxic for the foetus.
- In addition to eating well, start eating more often. Just make sure your portions are smaller. You’ll be eating the same amount of food as you normally would, just space out the times that you eat it. As you started your pregnancy, you probably noticed – or read – that your digestion was slowed down, to enhance the absorption of minerals and vitamins, that are part of your nutrition. This means that when you eat any large amount of food, your digestion will take much longer to finish, and probably making you sleepy. By reducing the quantity of your portions, and eating more often, you will reduce that digestion sleepiness, and ensure that you have more consistent energy throughout the day.
- Drink lots of water, but do so during the morning and afternoon. Cut off your water intake about three hours before you have to go to bed to avoid as many midnight bathroom visits as possible. As you are pregnant and the amount of blood you have increased by 50%, you will want to be drinking between 2 and 2.5 litres per day.
- Start going to bed earlier. You may have to sacrifice some “me time,” but let’s face it – who wouldn’t like to nap during their “me time”?
- If at all possible, nap during the day. 15 to 20 minute naps can make all the difference. And, if you can’t nap, a short 5-10 minutes meditation practice, where you can close your eyes and relax your mind and body, can help you too.
- It’s important to discuss exercises with your doctor before committing to a routine while pregnant. Any exercise that would involve the pelvic floor are to be avoided, while light exercises like walking and pregnancy yoga are recommended. That said, if specific activities that you do hurt, which you don’t think should, please discuss this with your doctor as soon as possible as this is a sign of high-risk pregnancy.
Do you need more support?
Part of my Radical Wellness mission is to help you interpret what your body’s telling you. When you tune in and listen, you fast track your ability to create, enjoy, and maintain Radical Wellness! If you’d like help on your journey, I’d love to support you. When you register today for a Radical Wellness Wakeup Call session, a 60 minutes deep dive with me, you will get an individualized action plan that will help you reach your goals! Click here for details.
I know investing in your health may feel like a luxury. But Radical Wellness is actually the ultimate necessity. Without your body, you can’t enjoy the amazing life you have. So what are you waiting for?
- The best natural ways to fight pregnancy fatigue: http://www.fitpregnancy.com/pregnancy/pregnancy-health/best-natural-ways-fight-pregnancy-fatigue
- Fatigue during pregnancy: http://www.babycenter.com/0_fatigue-during-pregnancy_2911.bc
- How to beat your pregnancy fatigue: http://www.healthline.com/health/pregnancy/beat-fatigue
- 18 ways to beat pregnancy fatigue: https://www.modernghana.com/lifestyle/2187/18-ways-to-beat-pregnancy-fatigue.html
- Fatigue in pregnancy: 7 ways and remedies to cope: http://www.mypregnancybaby.com/fatigue-pregnancy-remedies/
- Pregnancy fatigue: 14 tips to combat fatigue in pregnancy: http://www.bellybelly.com.au/pregnancy/pregnancy-fatigue/
- Tiredness in pregnancy: http://www.madeformums.com/pregnancy/tiredness-in-pregnancy/32679.html