No pregnant woman escapes from exhaustion. And it is that forming a life within you is a fact that implies a lot of energy-wasting and a series of changes in your body that can alter your hormones and the way you sleep, obviously causing fatigue that can even turn into fatigue and make that you don’t want to get out of bed all day. Do not worry! It happens to most future mothers.
Once it has been clarified that feeling fatigued during pregnancy is expected, we give you the good news that this fatigue that seems never to end can be cured. In most cases, it is enough for the pregnant woman to make some changes in her daily routine and even modify her diet or do a little exercise so that everything returns to normal. So do not worry and read the tips to avoid fatigue in pregnancy that we offer you here at FastlyHeal.
Table of Contents
Causes of tiredness in pregnancy
Yes, feeling fatigued during pregnancy is normal, but why? In the first place, it is good that you know that 70% of pregnant women have a sleep disorder, which undoubtedly uses up your energy and makes you want to sleep at all hours and even anywhere the next day. Sleeping and enjoying a deep rest are vital to improving fatigue.
Hormones don’t run away either. The hormonal changes that we go through during pregnancy can affect our energy and emotions, causing us to feel more exhausted than usual, or our mood somewhat changes; one time you are happy, the other you are sad, and suddenly you are more irritable. Finally, any change in diet can affect your energy levels and cause fatigue during pregnancy, and it is through meals we receive all the nutrients and vitamins that allow us to be healthy and active. To regain your energy and fight fatigue, here are some tips.
In this article, we explain what the first symptoms of pregnancy are.
If food is the engine of the body, then you must offer your body and your baby the best selection so that both remain healthy, strong, and very energetic. Of course, that motto that pregnant women should eat for two should be eliminated from your head; it is not about quantity but quality. We recommend reading this article if you want to know how often you should eat during pregnancy.
So, to avoid fatigue during pregnancy, you should enjoy a varied diet rich in fruits, vegetables, carbohydrates, and proteins. The ideal is to eat small portions several times a day, that is, eat breakfast, lunch, snack, and dinner and have a snack before going to bed, which, in addition to reducing fatigue, will also help you feel less heavy and fight nausea. Food, preferably light, low in fat, and cooked with a bit of salt on the grill or in the oven, since the quality of your diet also influences the quality of your sleep, so the healthier and lighter you eat, the better you sleep.
So, based on the above, we can tell you that an ideal menu for lunch and dinner would be the following: a cup of vegetables, vegetables or legumes, grilled or baked meat or chicken, and a slice of bread or a potato. Small or a cup of rice. If you are a dessert lover, eat a cup of fruit after each full meal, and if you are lucky and have your pregnancy at home, do not hesitate to take a nap.
One of the main consequences of dehydration is continuous fatigue, so staying hydrated will help reduce fatigue during pregnancy. You must know that the ideal amount of liquid that we should ingest daily is 2 liters; however, when we are pregnant, this figure increases, so carry a thermos with water wherever you go, and count the amount of liquid you drink Daily is vital to staying hydrated and rested.
Herbal teas, liquids like soup, juices, and water-rich fruits like watermelon are also a way to help you stay hydrated during pregnancy. Also, do not expect to thirst; drink water to avoid feeling dry since thirst is the main symptom of dehydration. Hydrating, in addition, will help you reduce the swelling of the feet and combat the fluid retention common in the last months of pregnancy.
Tiredness wins the battle with zero rest. Playing sports is one of the best tips to avoid fatigue during pregnancy because exercise gives you more energy than you invest in it. So, it is advisable that you look for an activity that you like and that is not high impact and dedicates yourself to discovering all your skills with it. Consult with your gynecologist about the ideal options for you. The most common is to opt for a daily walk, swimming, or a prenatal yoga class, which will also help because you will be surrounded by pure women who live the same as you. Cheer up! All of these are the health benefits of meditation.
Although all pregnant women would like to combat the fatigue of pregnancy from home, the truth is that in these times, most have to deal with this symptom from the office. In these cases, it becomes more challenging to get deep, and restorative rest since the woman gets up early to go to work and spends the whole day in the office, expending energy on her homework and then arriving home in the afternoon when tired is already very heavy.
Do you feel identified? It is likely that you come home and feel bad because fatigue has not let you finish all your activities or because you still have endless things to do at home because the ideal is that you postpone some of your responsibilities to go to bed. To sleep earlier. This will help you to have more energy the next day, but above all, it gives you the number of hours that your body needs to keep the health of your body and your baby stable.
Relax your body
Many times, perhaps most nights, we take all the worries, to-dos, and headaches of the day, the week, and even the next month to bed. It is essential that before trying to fall asleep, you dedicate yourself to relaxing your body for a few minutes so that it prepares to receive the rest it needs and have a sound sleep, free of stress and interruptions.
To relax before going to sleep, the idea is to take a shower with lukewarm water and take as long as you want; you can even use a lavender-scented soap to induce tranquility in your mood. Another form of relaxation is to opt for techniques such as meditation, which will bring your mind to the best state of peace through breathing and concentration exercises.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Tips to avoid fatigue in pregnancy , we recommend that you enter our Pregnancy and baby health category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.