How To Get More Energy While Pregnant: Midwife Tips & Advice
Let's talk about energy levels during pregnancy - or should we say, lack thereof?!
Some of us feel like Wonder Woman, whilst others feel like we can barely get out of bed in the morning.
Blame it on those pesky hormones that are running wild in our bodies. They can make us feel invigorated one minute and totally exhausted the next. When the tiredness hits, it hits hard. Like, "I need a nap RIGHT NOW" hard.
But don't worry mama - there's light at the end of the tunnel! Most people start feeling more energised once they hit that second trimester, around 14-16 weeks. Once the nausea and sickness symptoms subside, you'll feel like a whole new woman! So hang in there, take lots of naps, and know that you're not alone in your tiredness.
Why are my energy levels so low now that I'm pregnant?
Something we're all too familiar with is low energy during pregnancy. Ugh, is there anything more frustrating than feeling like you could nap all day, every day?
Don't worry, it's totally normal - there are lots of reasons why we might be feeling low on energy.
Hormonal changes
Blame it on the hormones that are wreaking havoc on our bodies. They can make us feel sleepy and sluggish, especially in the first and third trimesters. Hormonal changes during pregnancy can cause fatigue and exhaustion, especially during the first and third trimesters, because your body produces higher levels of the hormone progesterone, causing fatigue and sleepiness.
Increased metabolism
Our supercharged metabolism helps when growing a tiny human. As your body works to support your baby's growth and development, your metabolism increases, which can cause fatigue.
Increased blood volume
As the body produces more blood to support the growing fetus, it can cause fatigue and exhaustion. Low red blood cell count is a common issue during pregnancy and can cause anaemia.
Physical changes
As your womb grows and your body changes to make way for your tiny human, it can cause physical discomfort and fatigue such as back pain or shortness of breath, which contributes to low energy levels.
Lack of sleep
Of course, if you're not sleeping well, you're bound to feel a little 'bleugh'. Maybe you're uncomfortable, or just awake every half hour to empty your bladder?
Many pregnant women experience disrupted sleep patterns, contributing to low energy levels.
Nutritional deficiencies
If you are not getting enough nutrients or calories because you might not feel like eating as you normally would, it can cause fatigue and exhaustion. Eating small and often can help and drinking lots of water. You're going to the toilet every thirty minutes anyway, right?!?
Stress and anxiety
Stress and anxiety can come hand-in-hand with pregnancy, so who wouldn't be tired after dealing with all that?! Cut yourself some slack, take lots of naps, and know that you're not alone in your low-energy struggles.
How long will I feel fatigued during pregnancy?
Ugh, why does growing a human have to be so exhausting?!
How long you'll be feeling this way can vary from woman to woman. It all depends on things like our health, lifestyle, and any pregnancy complications we might be dealing with. Generally speaking, though, you're most likely to feel fatigued and low-energy during the first and third trimesters.
So if you're feeling like a total zombie, don't worry - you're not alone. Take it easy, listen to your body, and know that you'll get your energy back soon enough. In the meantime, let's all indulge in a good nap or two (or three...).
Energy levels by pregnancy trimester
Let's break down how we might be feeling during each trimester of pregnancy - in a language we can all understand!
Listening to your body and resting when you feel tired during pregnancy is essential. During the different stages of pregnancy, your energy levels will vary.
First-trimester energy levels
First up, the first trimester. Brace yourselves, ladies - this is when things can get pretty damn exhausting. All those hormones and physical changes can leave us feeling like we just ran a marathon (even if we barely made it out of bed). So if you need to nap more often than a sloth, don't worry - you're in good company. But here's the good news - this fatigue usually takes a hike by the second trimester.
Second-trimester energy levels
The second trimester is where it's at, baby! Our energy levels tend to bounce back during this time, and we might even feel like our old selves again (well, as much as we can with a tiny human inside us). So go ahead and tackle that to-do list, hit up a yoga class, or just enjoy feeling a little less like a zombie. You got this!
Third-trimester energy levels
Let's talk about the final stretch - the third trimester. This is when things can start to feel a little extra if you know what I mean. Our bodies are getting ready to pop out a tiny human and let's just say it's not exactly a walk in the park.
So don't be surprised if you're feeling a little extra tired and low-energy during this time. The weight of that baby bump can make it tough to sleep and move around. But hey, that just means it's time to take some extra naps and rest up as much as possible. You've got this, mama - the finish line is in sight!
What does the research say about energy levels whilst pregnant?
Here are some details on how your energy levels can fluctuate during pregnancy.
According to some research published in the Journal of Obstetrics and Gynaecology, fatigue is a super common pregnancy symptom that can hit up to 80% of us. And guess what? It tends to be most intense during the first and third trimesters. But don't worry - there's hope yet!
Another study found that getting good sleep can majorly boost your energy levels. So if you're snoozin' like a champ, you're more likely to feel like a superhero during pregnancy. And speaking of superhero status, making sure you're getting all the right nutrients (iron and folic acid) can also help keep your energy levels up. So eat your veggies, ladies!
Now, here's where things get really exciting - exercising during pregnancy can actually make you feel less tired and bloated. A study in the Journal of Physical Therapy Science found that regular exercise can help reduce fatigue and boost your energy levels. So get your sweat on, mamas!
All in all, your energy levels during pregnancy are influenced by a lot of different factors. So make sure to listen to your body, get enough rest, eat well, and move as much as you can.
10 Ways to get more energy whilst Pregnant
#1 Exercise regularly
Regular exercise can help boost energy levels during pregnancy. Choose low-impact activities such as walking, swimming, or pregnancy yoga to help increase blood flow and oxygen levels, which can help boost energy.
#2 Eat a balanced diet
Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein can help maintain energy levels during pregnancy. In addition, include healthy snacks throughout the day to stabilise blood sugar levels.
#3 Stay hydrated
Drinking plenty of water and fluids can help prevent dehydration, which can contribute to fatigue and low energy levels.
#4 Get enough rest
Ensuring adequate rest and sleep is essential during pregnancy. Try to get 7-9 hours of sleep per night and take naps as needed during the day.
#5 Manage stress
Stress can contribute to fatigue and low energy levels. Practice relaxation techniques such as deep breathing, meditation, or prenatal yoga to help manage stress.
#6 Take pregnancy vitamins
As your healthcare provider recommends, prenatal vitamins can help ensure you get the nutrients needed to maintain energy levels during pregnancy. The following can help with the healthy development of your baby and may increase your energy levels:
- Folic acid
- Iron,
- Calcium,
- Vitamin D,
- Choline,
- Omega-3 fatty acids,
- B vitamins
- Vitamin C.
#7 Limit caffeine intake
While caffeine can provide a temporary energy boost, it can also lead to dehydration and disrupt sleep patterns. So limit your caffeine intake to 200-300mg per day.
#8 Get fresh air
Spending time outside and getting fresh air can help boost energy levels and improve mood during pregnancy.
#9 Manage weight gain
Excessive weight gain during pregnancy can contribute to fatigue and low energy levels. Conversely, maintaining a healthy weight can help increase energy levels.
#10 Talk to your healthcare provider
Talk to your healthcare provider if you are experiencing extreme fatigue or low energy levels during pregnancy, talk to your healthcare provider. They can help determine if any underlying health issues need to be addressed.
When should I be worried about low energy levels?
Remember, it's totally normal to feel tired during pregnancy, but there are some cases where you should definitely see your midwife or doctor.
If you're feeling mega-exhausted and can't even manage basic tasks, it's time to talk to your healthcare provider. Especially if you're feeling worn out all the time, even with plenty of rest.
If you're feeling dizzy or fainting, it could be a sign of dehydration or other issues that need medical attention. Shortness of breath or a racing heart can also be red flags.
Basically, if you're feeling like a total zombie and something just doesn't feel right, don't hesitate to chat with your healthcare provider. They can help you figure out what's going on and recommend ways to feel better. Your energy levels (and sanity) are worth it!
How can I work while pregnant and exhausted?
Working while pregnant and feeling super exhausted can be a real challenge. But fear not, we've got some tips to help you slay that to-do list:
First of all, take care of yourself! Take breaks whenever you need them, and make sure you're staying hydrated. Eating a healthy diet with lots of good-for-you stuff will also keep your energy levels up (sorry, junk food lovers).
Don't be afraid to adjust your work schedule if you need to. Work from home, take shorter shifts or even reduce your hours if possible. And don't forget to talk to your boss about what you're going through - they may be able to offer some extra support or make accommodations for you.
When it comes to your work tasks, prioritising is key. Make a to-do list and focus on the important stuff first.
And last but not least, get your rest! Aim for 7-9 hours of sleep per night and don't be afraid to nap during the day if you need to.
If you're really struggling, don't be shy about asking for help. Your coworkers, family, and friends are all there to support you. You got this!
Written by: Midwife Laura