Many women know it: the annoying feeling of fatigue during pregnancy. It arises due to the changes in our organism while the newborn is developing. Therefore, you should know how to effectively combat this fatigue.
Many women know it: the uncomfortable feeling of tiredness during pregnancy. It arises due to the changes in our organism while the newborn is developing. Therefore, you should know how to effectively combat this fatigue.
Physical exhaustion accompanies pregnant women during the nine months. For this reason, the question often arises of how to get rid of fatigue during pregnancy .
Suggestions for Combating Fatigue During Pregnancy
Doing light exercise that doesn’t strain you or taking a walk in the morning can help keep your body fit.
This also has a beneficial effect on your flexibility and weight control and at the same time reduces fatigue during pregnancy.
- You can start with stretching and warming up to prepare for other recommended exercises.
- There are many exercises that you can do alone or with the help of a trainer: running to strengthen the cardiovascular system, swimming, light aerobics, dancing, and running.
- For example, yoga or tai chi are suitable for flexibility.
A balanced diet helps against tiredness during pregnancy
In this new phase of life, nutrition plays a particularly important role in promoting the development of the baby. But also for the mother – especially if she often feels dull. In many cases, one reason for this is iron deficiency anemia.
Iron deficiency often occurs during this stage. It is recommended to consume foods rich in iron. These include, for example, meat, grains and vegetables.
These should be supplemented with those that contain a lot of vitamin C so that the organism can better absorb the nutrient.
Of course, you can also consult a nutritionist beforehand. He can help you to create more precise results from laboratory results, if you want to be supported in the right diet.
Avoid drinks that contain caffeine, as these inhibit the body’s absorption of iron. Remember, you should still drink enough: at least 1.5 liters of water a day.
An easy and common way to relax and relieve fatigue is to bathe with warm water. Ideally, aromatic fragrance essences can also be used.
It is advisable to take a bath in the morning – preferably after getting up – or in the evening before going to bed.
Ask your partner to give you a light massage during this , as this also has a positive effect on fatigue during pregnancy. It also strengthens the new bond between him and the new family member.
Get enough sleep
If insomnia is the cause of your tiredness, you can also eat foods that contain tryptophan.
This amino acid is often used in the treatment of sleep disorders. Therefore, appropriate foods should be consumed during dinner.
Pregnant women usually find it difficult to fall asleep. Nevertheless, you should make sure you get enough sleep in any case.
We recommend eight hours at night and one hour a day. If you can’t sleep during the day, you should at least lie down and rest.
- Choose a suitable position before going to bed. This is especially important in the last three months, when your stomach will be quite big.
- Make yourself comfortable with pillows. You can place them between your knees, lumbar vertebrae, hips, and shoulders for a comfortable sleeping position.
In conclusion, it is best to combine these methods for the best results. However, it is important to get the opinion of a specialist in order to know which diets and exercises are suitable for you.
Don’t forget that a healthy mother is the most important thing. If you are constantly tired, you will not be able to fully enjoy this wonderful stage in your life.
Most likely, the recovery period after the birth of your child would also be very slow. You will need all your energy for your little one who will definitely keep you busy!