Fatigue in pregnancy is very normal and inevitable. It usually appears during the first trimester and later towards the end of the pregnancy, however, in some cases it may occur throughout the pregnancy with the same intensity or on the contrary it may occur briefly, but it is something that varies in each pregnancy.
You must consider that your body makes a huge effort to house a life within you and for that reason you need to rest. Many women suffer from sleep disorders during pregnancy, which causes them to feel tired during the day.
According to Dr. Bernadette de Gasquet, the blood volume increases drastically from conception, so the woman feels more tired because her heart beats much faster than usual.
On the other hand, the lack of iron, which is usual during the pregnancy, as a result of high requirements for the pregnancy produces fatigue. Additionally, some hormonal changes such as increased progesterone, produces drowsiness, due to its tranquilizing effect, increasing the feeling of fatigue.
On the other hand, the discomforts experienced in pregnancy such as nausea, vomiting and the anxiety that awaits the moment of birth tend to take away strength and energy.
To combat tiredness in pregnancy it is vitally important that you rest when your body asks for it. Take short naps that will be very helpful. If you get up very early, take small breaks and try to go to bed earlier at night.
Have a healthy and balanced diet that includes a variety of nutrients. Forget the myth of “eating for two.” Certainly your body requires a little more energy, but 300 extra calories a day is enough. Include fruits, vegetables, grains, skim milk and fat-free food in your diet. It is advisable to eat less but more often, which will help prevent anxiety, nausea and heaviness, which are factors that affect your sleep.
Hydrate properly, since dehydration is a cause of fatigue. Specialists recommend drinking at least two liters of fluid per day. It may include infusions, juices, dairy products or water-rich foods. Prefer to drink fluids before you become thirsty and take small amounts during the day.
Perform moderate exercises such as a walk or small walks during which you can practice breathing exercises. These exercises do not involve efforts and should be supervised by your gynecologist. They will also help you recover your energy.
Avoid stressful situations that can increase fatigue during pregnancy. Relax and learn to breathe. A simple exercise that will promote relaxation of the spine can be done by lying on the floor, closing the eyes and concentrating on breathing, inhaling through the nose and exhaling through the mouth.
Learn to delegate house chores. If you have children, ask someone you trust to help you at least once a week so you can relax and rest properly.
ALFA