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If you're an expectant mother, you * probably * can relate to it: one day fatigue hits you hard, and this is not the usual kind of tiredness you feel after a long day, it comes out of nowhere, and it's a never-felt-something-how-can-hardly-do-it-through-it-all Day tired somehow. But while it can stink (and cause you to go to work or seriously engage other children), all you need to know is that exhaustion is completely normal.
"Fatigue as well as nausea and emotional fragility are the three most common complaints in early pregnancy," says Jenna Flanagan. MD, a head nurse at the Beth Israel Deaconess Medical Center in Boston. A study published in the journal PLOS One found 44 percent of women I felt totally gassed in the first few months. If you feel safe, be sure to mention that your fatigue is occurring in your ob-gyn. Sometimes fatigue can be an indication of other problems, such as anemia.)
You can blame all the fatigue on a whole series of changes, the first of which is hormonal. A hormone, especially progesterone, that rises during pregnancy can lower blood sugar, lower blood pressure, and cause drowsiness, Dr. Flanagan. (See also: Everything that got me through my first trimester of pregnancy.)
Then there is the whole thing which creates a life . "To maximize baby growth, mom's activity could slow down," he says. After all, developing new tissue and life in your uterus is not an easy task and can deplete your energy.
The good news? Fatigue tends to peak in the first trimester when your body changes rapidly (possibly for the first time), Dr. Flanagan. And if you can not work at your usual speed, it can be frustrating, but there are ways to combat fatigue. What do women suggest?
. 1 Do not push too hard, but keep training.
When you are extremely tired, your body is trying to tell you something – it's probably time to rest. So do not overdo it in the first place.
If you are used to daily spin lessons or long runs and your exercise program suddenly stops, it could cause your overall energy levels to drop. And you might notice that your mood is dropping due to a change in endorphin levels, Dr. Friedman. "It's important to stay active during pregnancy when you're used to it," he says. (See: 4 Ways to Change Your Training When You Get Pregnant)
A few things to keep in mind: When a baby is on the move, your heart rate will be higher than normal, which means you will feel the effects Exercise (you are out of breath, you sweat) earlier and of lower intensity. This will continue as your baby grows. (Pregnant workouts are similar to anything that comes with a weight sack.)
That just means you can still go to your spin classes or run a jog, but you may just have to crank Press down resistance or reduce your kilometers. For the strength training dr. Friedman plans to reduce weight and increase repetitions. Fortunately, research has found that even low-to-medium intensity training can reduce fatigue and improve energy during pregnancy.
. 2 Give in to your sleep wish.
Here's the other side of the coin: If you're longing for bed or feeling your eyelids close, it's probably best to take your time to close, Dr. Friedman. The National Institutes of Health notes that pregnant women need a few hours more sleep every night or need to take a few naps during the day. Think of it as an aid to your baby: "You do not want to do anything that physically incriminates you," he says (as if he has a lack of sleep). "Rest can maximize blood flow to the uterus."
. 3 Often, snack on lightly digestible, stimulating foods.
If you're having breakfast, lunch, and dinner, remember to take smaller, more frequent meals. Friedman in front. Even if you may not want to *, it can help you ward off nausea if you keep your stomach full. And it's probably more physiologically and better than three solid meals for energy, helping you avoid fluctuating blood sugar levels that can mess up with energy, he says.
So it's really better to eat four to five smaller snacks a day instead of trying to fill everything into bigger meals, "adds Dana Hunnes, Ph.D., RD, a senior nutritionist at Ronald Reagan UCLA Medical
Super Nausea – Energy can come in the form of more attractive foods that are gentle on the stomach: pineapple, berries, whole grains, hummus, whole wheat crackers, and non-curly vegetables such as zucchini, says Hunnes.
4 On plant proteins.
You may nibble on bagels or just have stomach-toast, but if you can, protein gives you more energy than carbohydrates, Dr. Friedman says Best and healthiest bets, says Hunnes, look for protein options that do not smell (like hard boiled eggs) if you're sick in the stomach, take peanut butter, hummus or avocado instead health concerns that may arise during pregnancy)
5. Consider Vitamin B 6 .
Feel like nausea. Take in some Vitamin B 6 . The American Congress of Obstetrics and Gynecology (ACOG) recommends 10 to 25 mg of vitamin three to four times a day to relieve nausea and vomiting during pregnancy (something that can * seriously * erode your energy). The vitamin can even help to improve your mood and your sleep. Be sure to touch the base with your ob-gyn before starting supplements.