13 of 23

Write now Article Tools

Fatigue in pregnancy is not at all uncommon. Most women complain of fatigue in the first trimester and towards the end of pregnancy. Mother's body has to work extra hard for months together to create a new life. What causes fatigue? Growing demands of nutrition and raging hormones like progesterone are to be blamed.

Difficulty in sleeping can cause fatigue. During pregnancy, the body has to undergo a lot of stress along with hormonal changes and added body weight. Backaches,heartburn,frequent urination, abdominal cramps and anxiety contributing to sleepless nights can make the fatigue much worse.

Good sleep is essential to fight fatigue. Fatigue in pregnancy is unavoidable and body needs enough sleep for the mother to be. Going to bed early could give enough time for the women to add extra hours to sleep to wake up refreshed.

Small naps in addition to usual night's sleep could boost the energy levels. It is another way to relax sore leg muscles and back. Getting even 15 - 20 minutes of sleep can revitalize the body during the day.

Avoiding junk foods helps to fight fatigue. Try to avoid foods rich in sugar, salt
and fats. Such foods can make the mother tired and sleepy. Again, it adds up unnecessary extra pounds in mother and baby. Unable to fight the cravings?
Watch over the amount of intake.

Eat a well balanced and healthy food with lots of fluid intake. Add enough protein, fiber and vitamin supplements to diet. Poor nutrition can contribute to sluggishness. Make sure to include food rich in iron as its deficiency contributes to fatigue. A pregnant women needs about 300 calories a day.

No matter how tired the mother is, never neglect the exercise as a daily routine. Mild exercise or even a walk for half an hour breathing fresh air is enough. It can increase the energy levels and release endorphins. Mild exercises in water can be even more relaxing to body.

Find help for doing household chores. This can add few extra hours to find time to get rest and sleep. Doing all the household chores like before can be more tiring for the body working extra hard for two. If you have other children to be looked after, finding help to look after children can add extra time to get plenty of rest.

Using pillows to support the back and legs could relax the body. After about 20 weeks, it will be a good idea to sleep to sides rather than lying flat. It can also provide better uterine circulation.

A protein rich diet either during breakfast or while feeling fatigued, could boost the energy levels. Try to add a cup of fruit yogurt, a bean soup, egg white, sprouts or a banana to your diet. Right mix of carbohydrates and proteins could provide energy for a longer time than a diet just on carbohydrates.

Avoid food stuffs that cause heartburn. Some of the foods to avoid include fried foods, alcohol, peppermint and spicy foods. If you have frequent heartburn towards night time, avoid eating all foods two hours before sleep.

If fatigue lasts for few days or continues even after taking adequate rest, talk to your health care provider.

Your body tells that it needs rest through fatigue in pregnancy. Learn to listen to your body, to get plenty of rest and a balanced diet.

Learn more about this author, Nisha Danny.
Click here to send this author comments or questions.

Add your voice

Know something about How to fight pregnancy fatigue?
We want to hear your view. Write now!