Journal Entry

How to fight off pregnancy fatigue

It’s six o’clock and you fall into bed, exhausted. Pregnancy fatigue claims another victim. Your husband throws his hands up in confusion; you got twelve hours of sleep yesterday. You wonder how anyone ever gets through this.

There are a number of reasons that pregnancy causes fatigue. In the first trimester, rising progesterone levels can cause everything from nausea and vomiting to intense fatigue. If you couple that with disrupted sleep from using the bathroom a few times a night, it’s no wonder you’re tired.

Your body is also going through changes that you don’t directly feel that will also make you tired. Increasing blood volume means that your heart has to work harder to get that blood through your body. While you don’t actively feel your heart pumping, fatigue is its way of telling you how hard it’s working.

As you get into the third trimester, your reasons the source of your fatigue begins to change. You are probably tired from carrying around a heavy baby. And your much-needed rest might be disrupted by backache or heartburn that seems to only flare up when you lay down.

Other third trimester fatigue culprits are leg cramps and a moving baby. Daytime movement can lull a baby to sleep but when you settle in to rest for the night, stillness is his cue to start the Mambo, keeping you awake. You may be using the bathroom non-stop again, something you were given a reprieve from during your second trimester.

But there’s good news, you can combat some of these energy zappers. Here are some tips:

Sleep

Start with sleep. Get as much of it as you can. Go to bed early and take “catnaps” throughout the day if you are able. Your body is building another person and it needs rest to do it.

You can also improve your sleep by investing in pillows to prop your back or put between your legs to reduce aches or cramping. There exist body pillows especially made for pregnant women.

Exercise

As tired as you feel and as counterintuitive as it may seem, exercise will also help combat fatigue. Exercise helps your body produce endorphins, which are “feel good hormones.” Movement also gets your blood circulating, giving you a natural charge. Try to get at least a light walk in when you are feeling tired. A short walk or a yoga tape in the morning is a great pick-me-up for starting your day.

Nutrients

You need about 300 extra calories a day to accommodate for your growing baby. Sugars and sweets will give you a quick energy boost but have you crashing down quickly, more tired than you were to begin with.

Fill your diet with fruits, vegetables and lean proteins to maximize energy. Get plenty of carbohydrates through starches and whole grains. Starches are absorbed slowly and will help you feel full longer. They also provide you with vitamins, minerals and fiber.

Pregnancy fatigue is inevitable. With some simple changes in your diet and routine you can limit its affect on your body, your work and your family time.