Are you yawning most of the times? Do you feel the need to lie down every two-three hours? Do you feel lethargic and you keep on blaming pregnancy or your hormonal changes? You were giving a presentation at office, but somehow you were not able to control your yawning. How embarrassed you were! How to get energy while pregnant must be your question.
Did you just felt, that those lines are just for you? Well then just read this post to know the reasons of fatigue and ways to fight it.
What Is Fatigue?
As per Wikipedia, fatigue is exhaustion, tiredness, a feeling of tiredness but not same as weakness (1).
What Causes Pregnancy Fatigue?
Fatigue which you might experience mostly in the first trimester, are due to an increase in the hormone progesterone, which induces sleep in you causing fatigue. You tend to yawn, you feel exhausted, and you feel like resting every two-three hours (2).It’s quite a natural thing in pregnancy and you shouldn’t worry about it. However, you can
Is Pregnancy Fatigue Seen In Each Trimester?
Mostly it is seen in the first trimester, but it could happen that fatigue still exists because of some or the other reason (3).
1. First Trimester:
As mentioned above, a rise in progesterone hormone could make you feel lethargic. Also, the increase in blood flow, which reduces blood pressure is also supposed to be contributing towards fatigue in the first trimester.
As the first trimester is onset of pregnancy, and you are still adjusting to mood swings, anxiety and stress that could also cause tiredness in you.
2. Second Trimester:
The second trimester is considered to be “happy time” for expectant mothers, as many of the first trimester a sign like morning sickness, nausea goes away. So you may feel more energetic and relaxed. However, if you are still experiencing fatigue, in the second trimester never mind. Go with the flow and don’t try to challenge yourself.
3. Third Trimester:
With the apprehensions and anxiety of newborn, this trimester attains its peak in terms of weight gaining and growing size. Lack of sleep, your increasing body weight make it hard to feel fresh, and you may experience some lack of energy in this trimester also.
What Could I Do To Be Energetic In Pregnancy?
We bring you some tips and tricks which you are adaptable and could fit into your daily routine, leaving your more fresh, energetic and charming(4)(5).
How to get energy when pregnant ? Sleep.So, yes you were feeling tired and exhausted, what could be the best solution to overcome it? Get some sound sleep and wake up fresh and glowing! If you are a homemaker and could get some afternoon nap, it could do wonders. But if you are working, try to get some power naps during lunch hours if possible. A quick nap would keep you fresh, and you might not yawn, in your next presentation.
At night try sleeping on your left side, this would prove to be advantageous. As later in pregnancy when your belly grows; sleeping on your back may not be possible. Also, expert says that sleeping on left keeps the baby away from liver, and it also improves circulation in the uterus, fetus, and the kidneys.
Don’t use any medication or external aids to get sleep. They may harm the baby and also they could cause more drowsiness in you.
2. Diet Plan: How to Get Energy While Pregnant ?
How to get more energy during pregnancy? By eating right.As a pregnant woman, you are supposed to eat the most nutritious diet, which would aid in the development of the baby. Each food item provides some energy packed dose which could help you in fighting fatigue. So always go for fresh fruits and vegetables’. Drink lots of water, experts recommend about 7-8 glass of water daily. In fact, dehydration leads to fatigue so make sure to stay hydrated.
Try eating food rich in vitamin C and Vitamin A like broccoli or lot of vitamin B6, which is easily available in bananas, chicken, and sweet potatoes. Vitamin B6 could help healing and boosts your immune system. Also, bananas are rich in serotonin may help you fight anxiety.
At nights, if due to leg cramps your sleep gets disturbed, try calcium rich food like dairy products to help you with leg cramps. It’s best to avoid alcohol, caffeine intake during pregnancy as they have a tendency to reduce sleep, making you feel drowsier.