How To Get Energy When Pregnant?
Besides being nauseous, lack of energy and fatigue are the most painful signs during the first pregnancy months. It`s estimated that over 50% of expecting mothers report this particular pregnancy sign.
Table of Contents
- 1 Do You Sense a Lack of Energy while Pregnant?
- 2 How to Get Energy when Pregnant?
- 3 5 Types of Foods that Would Give You More Energy
- 4 5 Smoothies That Offer Lots of Energy
Do You Sense a Lack of Energy while Pregnant?
In early pregnancy, the organism is in a hormonal free-for-all state, which leads to the production of more progesterone. This may make you feel sleepy at times. Your body attempts to produce more blood to carry the required nutrients to the baby, therefore causing more effort when it comes to your heart or other important organs. All of these changes lead to additional effort for the body and might lead to a lack of energy. Emotional stress can also be added to the list of causes why you might feel without energy sometimes.
As pregnancy evolves, you might have troubles sleeping. You might wake up frequently to use the toilet or experience heartburn and leg cramps that interrupt your sleep. – Click here!
While it`s rather normal to feel tired sometimes, lack of energy and fatigue can be signs of anemia (more specifically iron-deficiency anemia). This type of anemia affects over 50% of expecting mothers. Your organism requires iron to create hemoglobin, that particular substance in red blood cells which enables them to transport oxygen where it`s required. According to ACOG, the iron requirements while pregnant are double. This is mostly because of the baby`s necessities, the increased blood produced by the pregnant body, as well as the blood loss which happens at birth.
How to Get Energy when Pregnant?
Don`t Skip Meals
Women with a normal weight in early pregnancy need to add around 300 calories per day to their diet. So, although it may be possible for you to experience nausea, don`t try to get rid of it by skipping meals. Calories mean energy, and lack of food might lead to fatigue and loss of energy. Maintaining a diet rich in vitamins, minerals and proteins help you to be full of energy. Eat less and often, 5 – 6 times per day! You`ll feel more full of energy and combat sensations of vomiting and nausea. Nutrition while expecting a baby needs to contain a bit of everything. However, sweets, fats, fries and spices in excess need to be avoided.
Sports Translates into Energy
Except the fact when the doctor tells you otherwise, maintaining a regular schedule of physical exercises is beneficial to stimulate metabolism and reduce fatigue. Moderate physical activity, such as walking for a half an hour or swimming, might make you feel more alert during the day and help you sleep better at night.
Get Enough Rest!
Try to get enough rest! Talk to your partner or other close friends to help you with the chores around the house. And most importantly, learn how to listen to your body. When you feel without energy, lie down for a few minutes on your cough at home or at your office.
In case that these sensations persist in the second trimester of pregnancy, or if you still feel without energy although you get enough rest, you need to talk about these signs with your doctor. In rare cases, fatigue may be the sign of more severe illnesses, such as hypothyroidism, anemia and depression. – Find out more!
Drink Lots of Water!
You probably already know that a healthy body needs a proper hydration, and a pregnant body that much more, not to mention that you want to prevent water retention (which is treated with water as well). Besides this, the fact that you drink a lot of water prevents loss of energy, keeping the brain into function. A study performed a few years ago in 2013 in London has outlined this idea, showing that a glass of water drank increases the speed of brain function with 14%.
Buy Yourself a Pregnancy Pillow!
Seriously, you need to believe that this accessory didn`t appeared on the market for nothing. It looks like a big sausage/pretzel that you placed between your legs, somehow under your belly (it takes the shape of the belly anyway) and under the head. There`s the commercial option of the classic combination that you used by now – the pillow between the legs – only that any time you change your position, you would struggle to rearrange this set-up. So a pregnancy pillow will make sleep easier and offer you the possibility of feeling fuller of energy afterwards.
5 Types of Foods that Would Give You More Energy
A natural laxative, oat is one of the nourishing foods and contains beta-glucans (β-Glucans) – which strengthen the immune system, relieves hunger, and reduces the level of cholesterol. Additionally, it aids to adjust the tension (an essential thing during pregnancy, when the increased blood volume may cause tension-related issues). Start your day with oat and dried fruit cakes – you`ll most certainly feel more energetic for a longer period of time and you won`t have other issues with constipation.
Apricots or blueberries should be added to the pregnancy diet. They are full of iron and vitamin C, and very rich in minerals. They provide more energy if consumed during pregnancy, keep you from urinating infections (quite common while pregnant), and regulate intestinal transit.
Lots of women avoid eggs while pregnant because of the risk of salmonella. But eggs represent a quality source of proteins, they contain amino acids that our body needs, as well as omega-3, lutein, zinc and choline. Eggs have real deposits of group B vitamins, folic acid, iron, manganese, phosphorus, copper, and their shell contains lots of magnesium and calcium.
They contain magnesium and consist of a handy anti-nausea snack. Bananas need to be a part of your pregnancy menu because they contain lots of potassium, which regulate the water balance within the body. However, be careful to counterbalance the risk of constipation by consuming lots of liquids – unsweetened teas and plain water. – Click for more!
While expecting a baby, the future mother needs an additional 10 g of proteins per day (and should consume at least 50 – 60 g of proteins). They represent the bricks which make up all the cells and organs within the body, and are indispensable for the good development of the baby. Lentil is a great source of proteins and contains fibers, which prevent constipation. Moreover, it`s rich in group B vitamins and offer body energy for a lot of hours.
5 Smoothies That Offer Lots of Energy
Smoothie of Pineapple & Basil
It may seem unusual to add basil when preparing a smoothie with fruits, but the combination of flavors will most certainly convince you.
- 200 ml of coconut milk.
- 1 banana.
- 1 cup and half pineapple cubes.
- 2 basil leaves.
- Very little shaven ginger.
Smoothie of Spinach, Cucumbers & Avocados
The combination of spinach, avocado and cucumbers not all that it brings lots of healthy benefits, but it has a fresh and revitalizing taste as well. The fruits and vegetables that you need to prepare the drink have an increased content of fibers (take care of digestive health), and ginger relive the states of nausea.
- 250 ml of coconut milk.
- Half a cup of spinach.
- Half of avocado.
- 1/3 of a cup of cucumber cut in cubes.
- 1 cup of grape
- A little ginger.
- Agave or maple syrup, depending on what you prefer.
Smoothie of Peaches and Honey
In combination with flaxseed, which are recognized for their high content of fibers and Omega-3 fatty acids, slices of frozen peaches and honey make this smoothie to have a creamy texture and delicious taste. – Read this!
- 200 ml of milk.
- 100 g of Greek yogurt.
- 1 cup of slices of frozen peaches
- 1 handful of flaxseed.
- 1 tablespoon of lemon juice.
- 1 tablespoon of honey.
Smoothie with Raspberries & Oranges
Do you need fibers and vitamin C? Then you need to prepare a smoothie with oranges and raspberries
- Half a cup of coconut water.
- Half a cup of orange juice.
- 1 cup of raspberry.
- 1 banana.
- 1 cup of sliced strawberries.
Smoothie with Vanilla and Cranberries
You can benefit of a large content of proteins and calcium if you prepare yourself the following recipe of smoothie of vanilla and cranberries. If you don`t really like cranberries, then you can replace them with strawberries or any other similar fruit that you like. –More similar content!
- 200 ml of milk.
- Half a cup of Greek yogurt.
- 1 cup of frozen cranberries.
- Half a teaspoon of vanilla extract.
- A bit of cinnamon.
- 2 teaspoons of maple syrup.
Note: All the ingredients are placed in a blender and mixed together until you obtain the consistency you want!