4 ways to combat pregnancy fatigue

Like mood swings and morning sickness, one of the many symptoms that women can expect to experience during their pregnancy is increased fatigue.

"Fatigue may be overwhelming for some women, while for others it may only occur every now and then. Generally, women can expect to feel more tired than usual during their pregnancy, especially during their first and third trimesters," says Michela White, CNM, certified nurse midwife at Main Line Health.

Unfortunately, in between juggling busy careers, families and relationships, it can be difficult to put life on hold for nine months. Instead, many women are left trying to find ways to combat or cope with their fatigue while still maintaining a busy schedule.

Here are our top tips for coping with pregnancy-related fatigue.

1. Get some rest

You may not be the type of person who is used to taking a mid-morning nap or turning down plans with friends in favor of relaxing on the couch. But rest is best when you're feeling more tired than usual.

"Listen to your body, and if you're feeling like you need to take a short nap or rest for awhile, give your body the break it's asking for," says White.

2. Work in daily exercise

If you're feeling tired, why would you possibly want to exercise?

"Staying active during your pregnancy can actually help reduce your feelings of fatigue and keep you energized throughout the day," says White.

If your morning run or workout class feels too intense, a brisk 30-minute walk or low-intensity exercise, like swimming or cycling, is enough to do the trick. And it's okay to break it up into two 15-minute sessions if that is easier — the best exercise is the one you can do. Although most exercise routines are safe to continue during pregnancy, be sure to check with your OB/GYN provider or midwife before beginning any routine.

3. Eat a nutritious diet

Nutrition also plays an important role in regulating your energy levels. As an expectant mother, you'll be taking roughly 300 extra calories every day. Make sure you're looking to the right sources for those calories, like grains, lean meats and fruits and veggies. Also, reach for healthy snacks like yogurt, nuts or cheese and whole grain crackers.

In addition to eating right, make sure you're staying hydrated — dehydration can contribute to low energy levels and worsen other common pregnancy complaints like headaches and constipation. Skip soda and coffee in favor of plain water or water infused with fruit. A good rule is to try and drink about half of your body weight in ounces. For example, someone who is 200 pounds should aim for about 100 ounces of water a day.

4. Adjust your schedule

During pregnancy, it's normal to feel like you're tired all the time. But pay attention to when you're especially tired during the day. Is it when you get home at night, or do you have a harder time waking up in the morning? Is midday the most difficult time? As often as possible, try to plan your schedule around these peaks and valleys.

For example, your employer may be willing to let you shift your hours to starting later in the day and working later at night if mornings are difficult. If you find yourself hitting a slump midday, try to avoid making plans with friends for lunch, and instead choose breakfast or a late afternoon coffee date.

Even with these preventative measures in place, chances are that — at some point — you'll find yourself struggling to keep your eyes open at work, at home or in the middle of dinner with friends. During those times, there are a few things you can do.

"If you find yourself feeling tired and you need to wake up, try some simple stretching and deep breathing," says White. "If it's possible, go for a walk, even if it's just to the restroom. Splash some cold water on your face or walk outside for fresh air."

Remember, fatigue is a normal part of pregnancy and friends and family understand that you're dealing with it to the best of your ability. If you have questions about your fatigue, what's normal and what's not, ask your OB/GYN.

Next steps:

Schedule an appointment with Michela White, CNM
Learn more about gynecology and maternity care at Main Line Health
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