How to Deal with Fatigue During Pregnancy
Have you ever found yourself feeling really tired and just wanting to crash on the pillow while pregnant? It’s totally normal!
Your body is working hard to grow a baby, which can be exhausting. Even if the baby hasn’t arrived yet, you might still feel like you’re carrying around this tired body all the time. It’s tough to get out of bed and do things when feeling that way.
But don’t worry; it’s normal to feel tired during pregnancy. A study shows that fatigue is the most common complaint among pregnant women, especially during the first and third trimesters. Pregnancy fatigue can be tough, but there are things you can do to help relieve it.
Want to know what causes pregnancy fatigue and how you can manage it? Let’s dive in!
What Causes Fatigue During Pregnancy?
You might have noticed that when you feel more nauseous, you also feel more tired. Research suggests that there’s a connection between the two.
But there are several other reasons why women might feel tired during pregnancy. For example, anemia, depression, low blood pressure, and hormone changes can all contribute to fatigue.
However, the leading cause of fatigue during pregnancy is the increased production of the hormone progesterone.
What Does Pregnancy Fatigue Look Like?
Pregnancy fatigue is induced due to a lack of energy. It is a feeling that stops you from getting out of your bed or wanting to dig deep into your couch after completing a task. Or you may feel like lying all day while watching TV.
Fatigue during pregnancy can start as early as the first couple of weeks and last well into the third trimester.
During the first trimester, hormonal changes are the primary culprit behind fatigue. As your body adapts to the changes, this fatigue gradually diminishes during the second trimester.
But as the baby grows, the weight increases, and during the third trimester, fatigue returns because of the increased weight. A few symptoms of pregnancy fatigue include feeling hot, tired, dizzy, and discomfort in the body.
How to Deal with Pregnancy Fatigue?
So, it’s completely normal to feel tired during pregnancy, but if you’re experiencing extreme fatigue, it might be worth talking to your doctor.
Carrying the baby’s weight and all the hormonal and mood changes can affect your energy levels.
Before you turn to over-the-counter medications for your pregnancy fatigue, try some natural remedies first.
Here are a few natural ways to give yourself more energy and deal with pregnancy fatigue:
Eat Nutritious Meals and Stay Hydrated
A nutritious pregnancy diet is a must for staying healthy throughout your pregnancy. You should eat as many organic vegetables and fruits as possible and limit your intake of junk and processed foods.
Besides, processed foods and rapidly-digesting carbs like white rice and white bread can make you even more sluggish. It is essential to avoid such carbs during pregnancy; instead, switch to brown bread and rice.
Getting enough protein and iron will keep you energetic and prevent fatigue. Plus, drink enough water because dehydration can cause nighttime leg cramps. Ideally, you’d want to consume small nutrient-rich meals four to six times daily.
Too much caffeine and stimulants are rarely good news in daily life, let alone during pregnancy. Drinks containing caffeine or stimulants can keep you awake at night and disrupt sleep.
It might also keep your baby active throughout the night! An active baby means frequent kicking and moving inside you while you try to sleep.
If you’re a coffee lover, try to limit your caffeine intake to less than 200 mg daily. This means you can have around two cups of coffee daily, but it would be ideal to consume one cup daily max.
Exercising during pregnancy is challenging, but it helps, especially if you want to stay active and reduce fatigue. Daily walking and strength training can help beat fatigue and make you feel more energetic.
Walking 2 ½ hours per week is good for keeping you and the baby healthy and energetic. You can split this time into six or seven days so that you walk for 20 to 30 minutes daily.
Regular, light exercises can help you sleep better, deal with stress, lower your risk of getting gestational diabetes, and relieve some of pregnancy’s most common discomforts.
Get Enough Sleep
Lastly, it is essential to get enough sleep, as a lack of sleep can increase fatigue. Taking naps is the best way to avoid pregnancy fatigue and discomfort. Most women can’t sleep 6 to 8 hours straight through the night; thus, they feel lethargic and dizzy all day.
Taking small naps of 30 minutes to 1 hour during the day is important to compensate for the missed sleep at night. Whenever you feel fatigued during the day, a short nap answers your problem.
Always take breaks throughout the day and rest as much as possible.
It’s normal to feel exhausted during pregnancy, but that doesn’t mean you have to suffer through it. There are things you can do to help manage pregnancy fatigue and boost your energy levels.
Eating a balanced diet, getting some rest, doing light exercises, and staying hydrated can all make a big difference. If you’re feeling overwhelmed, don’t be afraid to ask for help from family and friends or treat yourself to a massage or a warm bath.
Remember, you’re not alone in this – lots of pregnant women experience fatigue, and it’s important to take it easy and relax.
If you’re feeling incredibly fatigued to the point where it’s affecting your daily life, talk to your healthcare provider for additional support.