It’s completely normal to feel tired when you’re pregnant. Your body is working overtime and huge changes are taking place in virtually every system in your body, which can make even the most energetic mom feel extremely tired.
Throughout pregnancy, but especially in the first trimester, your body works tremendously hard. You’re growing a baby from the ground up, after all! You’re making the placenta, which is your baby’s life-support system. Your hormone levels and metabolism are rapidly changing, while your blood sugar and blood pressure levels tend to lower. This all contributes to your sense of constant fatigue.
The good news is that there are some simple pregnancy energy boosters that help with fatigue and extreme tiredness.
1. Prioritize sleep.
You’ll need more sleep in early pregnancy, so rest and get plenty of sleep whenever you can. Even a 15-minute nap can make a difference.
2. Don’t stop your workouts.
Even if it’s the last thing you feel like doing, make sure you stay active. Will you always feel like getting up and out of bed for a workout? Of course not! But you’ll feel better afterwards, and will notice that your energy levels are higher throughout the day on days that you’ve worked out. Even just going for a walk can make you feel better and boost energy during pregnancy!
3. Eat a well rounded diet.
A healthy diet made up of complex carbohydrates, healthy fats fibrous fruits & veggies and lean meat can help you to boost energy during pregnancy. I know that eating well while you’re feeling sick isn’t easy, but try to eat little and often, as having an empty stomach can make you feel even more queasy and tired. Ideas include:
Whole Grains like brown rice, and oatmeal are grain options that keep your blood sugar and energy levels stable.
Cashews and Almonds are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy.
Lean meats such as pork, beef, and chicken, contain vitamin B-12, which may help ease insomnia and depression.
Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables.
Leafy green vegetables, such as spinach and romaine lettuce, contain folate, a nutrient that may lower the risk of depression.
4. Eat often.
Eating every 3 to 4 hours can help to fuel a healthy pregnancy, reduce morning sickness and promote a feeling of fullness between meals. More frequent meals means that your energy will stay boosted throughout the day and your blood sugar levels will stay steady.
5. Snack on protein.
Snacking on protein and fiber-rich foods will provide lasting energy and are much better options than high sugar, processed carbohydrates. Try something like, cottage cheese, apples and peanut butter, a protein bar, handful of almonds or walnuts, carrots dipped in hummus, string cheese, or Greek yogurt topped with fruit.
Give yourself a break, mama! Remember that while you may feel like a lazy bump on a log, you’re body is constantly busy at work doing the work it knows to do to grow your baby!