Table of Contents
What Is Pregnancy Fatigue?
Fatigue refers to extreme tiredness one may experience after a challenging physical or mental exercise. Pregnancy fatigue refers to the normal high-level tiredness you may feel during pregnancy. You are most likely to experience pregnancy fatigue during the first trimester.
However, if you’re worried about the effects that pregnancy fatigue may have on you, then you may start to look into pregnancy fatigue and the safe, natural ways to curb it. Well, look no further; this article is for you!
What Causes Pregnancy Fatigue?
Pregnancy fatigue is a common experience for most women during pregnancy. This kind of fatigue is caused by certain physiological factors and changes in your body, causing you to slow down. While some turn to energy drinks during pregnancy for a quick boost, it’s essential to consider safer alternatives.
Some of the significant causes of pregnancy fatigue include:
1. Hormones
During pregnancy, various hormonal changes cause you to feel tired. One such hormone is progesterone, which elevates sharply during your first trimester.
2. Emotional Factor
As a pregnant woman, you will likely encounter emotional stress that can contribute to fatigue. During pregnancy, there are a lot of hormonal changes and fluctuations. These changes may result in feelings of anxiety and stress. This, accompanied by the social pressure of maternal responsibilities during pregnancy, can result in fatigue.
3. Increased Blood Production
Pregnancy causes an increase in blood production, which is mainly due to your body coping with your baby’s fetal circulation and development. This increase in blood volume and fetal circulatory support through the placenta causes your heart rate to increase. This results in a faster and stronger pulse and increased breathing rates.
4. Physical Discomfort
The physical discomfort associated with pregnancy is a common cause of pregnancy fatigue. Back pain, nausea, leg cramps, and the discomfort of a growing belly are all parts of the physical demands of carrying the baby, which can contribute to difficulty in sleeping as well as exhaustion.
Is It Safe to Take Energy Drinks During Pregnancy?
Due to the high caffeine and caloric content as well as the various unknown ingredients energy drinks may contain, there is constant discourse surrounding their effects on maternal and child health. Recent studies indicate that women who consume high amounts of caffeinated energy drinks during pregnancy have a heightened risk of developing gestational hypertension, miscarriage, low birth weight, and stillbirth.
Abrupt stoppage in caffeine intake may also induce certain withdrawal symptoms like headaches, irritability, and fatigue in pregnant women.
Seeing as inadequate research studies have been carried out to understand the effects of high amounts of caffeine on pregnant women. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women have a daily limit of 200 milligrams of caffeine (less than 2 cups of coffee). This is because moderate caffeine consumption during pregnancy is considered relatively harmless.
Alternatives to Energy Drinks During Pregnancy
A variety of homemade energy drinks and beverages are healthy to consume during pregnancy, offering a natural and nourishing alternative to commercial energy drinks during pregnancy. Some of the popular homemade energy drinks include:
- Water
- Coconut water
- Lemon water
- Fresh pressed juices
- Buttermilk
- Herbal tea
- Vegetable juices
- Diary drinks
- Chia-infused water
The intermittent use of these homemade energy drinks will give you the energy boost you require to combat fatigue during pregnancy.
Other Ways to Boost Your Energy During Pregnancy
There are various other ways to energize yourself rather than take energy drinks. Some of the ways you can use to give yourself an energy boost during pregnancy include:
1. Foods
Eating many healthy foods like whole grains, lean protein, healthy fats, fruits, and vegetables can help you get energized quickly. These meals are usually light, easy to digest, and provide energy, precisely what you need during pregnancy.
2. Regular exercise as recommended by a doctor
The benefits of regular exercise during pregnancy cannot be overemphasized. The ACOG suggests that engaging in certain mild forms of exercise, such as stretches, taking walks, jogging, and swimming for a minimum of 150 minutes, can be beneficial during pregnancy.
3. Supplements
Taking supplements or meals alone can also help you overcome pregnancy fatigue. Supplements of minerals like folate, magnesium, vitamin B12, and iron can help boost your energy level and improve your baby’s growth and development.
4. Get enough sleep and rest
You should always prioritize sleep and get well-rested when necessary during your pregnancy.
5. Yoga and meditation
Yoga and meditation help clear the mind and improve relaxation. Yoga stretches and peaceful meditations can help relieve anxiety and stress, which may be significant contributors to fatigue.
6. Drink enough water
Dehydration can result in feeling fatigued. Seeing as pregnant women lose a slightly higher amount of body water than the average individual, drinking enough water during pregnancy helps combat fatigue by improving maternal blood circulation, food digestion, and fetal blood circulation.
7. Avoid or use caffeine wisely
Some women seek herbal remedies like herbal supplements to relieve their symptoms. Red clover, black cohosh, ginseng, and dong quai are some natural remedies.
It is important to consult your healthcare provider before going down this route to avoid drug interactions and overdoses.
8. Eat a balanced diet
Eating balanced meals would give you the nutritional requirements for being healthy and fit. Foods with high complex carbohydrates can get you energized without causing you to have excessive sugar spikes. Eating more iron-rich foods can also prevent you from developing anemia-related fatigue.
9. Manage stress
Stress is one of the main contributors to pregnancy fatigue. As such, you should always find ways to manage your stress levels. You can reduce your stress levels by finding a hobby, doing breathing exercises, hiring a helper or housekeeper to take care of certain chores, journaling, spending time with nature, etc.
10. Consume Healthy Snacks
Be sure to eat a lot of healthy fruits and snacks. Nutritious snacks like nuts, yogurts, and whole-grain crackers can help you sustain energy levels during the day.
Frequently Asked Questions
Seeing as most energy drinks contain different amounts of caffeine. Studies show that on average the caffeine ranges from 54 mg to 348 mg per serving. You should find energy drinks with moderate caffeine levels of about 200 mg, with little or no other added ingredients or artificial sweeteners.
Seeing as excessive in a pregnant mother’s bloodstream can pass through the placenta and into fetal circulation, it may result in several health hazards for the baby. Excessive caffeine use during the third trimester can cause low birth weight stillbirth and can cause the baby to become overweight or obese.
Prenatal fatigue is common in pregnancy, regardless of the baby’s gender. The hormonal changes that occur during pregnancy for male babies also happen for female babies.
