Pregnancy is definitely a wonderful experience, but it also makes it quite challenging for an expecting mother to maintain an even level of energy all day. While experiencing chronic lethargy and fatigue is fairly common during pregnancy, persistent low levels of energy can prove extremely harmful to the health of both mother and her child. If you’re one of those expectant moms who often experience a dip in their energy levels, follow these eight natural ways to sustain a healthy flow of energy throughout your pregnancy.
Plan and Reorganize Your Schedule:
Having a busy schedule can cause you losing all the energy you accumulate during pregnancy. To reduce physical and mental expenditures that lead to energy drain, you have to cut back on your old responsibilities as well as say no to any new responsibility. This might include working for fewer hours, taking a break from housework, or even asking others for help in household chores. By planning and re-organizing your regular schedule, you can easily conserve your energy levels for tasks that matter you the most.
Take Regular Exercise:
Just like a machine that becomes rusty when not in use, the same thing happens in the case of our body. Unless your doctor has advised strict bed rest for you, a regular exercise is a must to keep your energy levels up during pregnancy. Aerobics, yoga, light weight training, or even a 30-minute slow walk is enough to help you get your lost energy back. Check out our list of ten safe to do pregnancy exercises that will make you feel more energetic and stronger during pregnancy.
Drink Plenty of Water:
The low levels of water in pregnancy can make you dehydrated, which eventually leads to problems like fatigue, lightheadedness, listless and low blood pressure. According to the World Health Organization, a pregnant woman should consume at least four liters of water per day. To avoid feeling lethargic, we recommend you drink water before you feel thirsty. If you’re fed up of drinking plain water, consider taking the water in other forms such as flavored beverages and decaffeinated teas.
Where does most of our energy come from? Obviously, from whatever we eat. As a pregnant woman, you must try to eat a well-balanced, nutritious diet which contains foods with high levels of protein, iron, minerals and vitamins. Consuming a balance of healthy foods not only keep you feeling energized all the time in pregnancy but also aids in the right growth and development of your unborn baby. Read our pregnancy nutrition guide to find out what you should eat and what you shouldn’t in pregnancy.
Get Adequate Sleep, Naps, and Rest:
Despite several hormonal changes during pregnancy can make it difficult for you to fall asleep, getting enough quality sleep is vitally important to rejuvenate and re-energize your pregnant body and its muscles. Especially in the second and final trimester, try to get at least 10 hours of sleep at night and several power naps during the day, if needed. After all, your body is working very hard to grow the fetus and you need a deep, restful to recuperate your energy level.
Soak up Some Sun:
When you’re pregnant, make it a habit of spending some time in sunlight every day. Vitamins produced by the sun’s rays not only strengthen your immune system but also protect you and your little one from Jaundice – a very common disease during pregnancy. In the morning, go outside on your deck, porch or balcony and make the most of the sunlight for at least 30 minutes. If it’s a cloudy day, you can either go for a walk or sit on a park bench to soak up sunlight. However, you might need to stay there for longer to get vitamin benefits.
Keep Stress and Anger to a Minimum:
Anger and Stress are two of the most toxic emotions which can drain you of a lot of energy during pregnancy. Like worry or fear, both feelings interfere with your mental and physical well-being, leaving you completely exhausted even when you’ve spent your entire day in bed. Luckily, you can easily counter these energy killers by incorporating different relaxation techniques into your daily life. These include doing meditation, practicing yoga, performing passive muscle relaxation, engaging in a hobby, reading motivational books, watching funny movies, listening to soothing music, etc.
Avoid Sugar, Caffeine, and Alcohol:
The key here is to avoid unwanted hikes in your insulin and blood sugar levels. Sugary snacks, caffeinated drinks, and alcohol might give you an initial burst of energy but also leave you feeling very wiped out later. To keep your energy consistent and well-balanced, prefer to consume protein rich, fiber-rich foods that provide a slow and steady release of energy to your body, making you feel less tired and more energetic throughout the day.