You may not need to hit the snooze button this early in your pregnancy. There are plenty of ways to boost your energy so you can feel great throughout the day. As your pregnancy continues, you might start to notice that low energy is a problem when you’re pregnant. Luckily, there are ways to give yourself a boost – from food to exercise, here’s how to fill up your tank.
Energy levels in pregnancy can be extremely variable from person to person. During pregnancy, hormone levels can play a part in how energised or tired we feel, depending upon our responses to them as an individual. When tiredness strikes during pregnancy, it can often be quite dramatic and you may go from being quite active during your everyday life to needing to rest and sleep much more than usual.
Fortunately, for most people, this feeling usually disappears as you move into the second trimester, at around 14-16 weeks of pregnancy. Once feelings of sickness and nausea begin to diminish, you will hopefully begin to feel more energised.
Having more energy can be achieved by increasing physical activity levels. Doing this also has several other potential benefits during your pregnancy:
- Being more active can help to control weight gain.
- Exercising regularly reduces the likelihood of developing gestational diabetes and can also help to control blood sugar levels, combined with a healthy diet, if you have been diagnosed with gestational diabetes.
- Can help with abdominal core strength to improve help to combat back ache and pelvic pain.
- Exercise and being more active has been shown to improve mental health.
How can I increase my energy levels during pregnancy?
- Eating healthily often isn’t easy during pregnancy if you’re not feeling on top form, you are suffering from nausea or you are just feeling generally tired. However, a more nutritious diet can improve energy levels.
Try to plan meals ahead so they are easy to cook or are prepared for the week ahead. When you are feeling tired, it will make it easier to reach for these instead of unhealthier snacks.
- Whilst processed foods and sugar will provide you with a short-lived energy boost, try to introduce more complex carbohydrate sources into your diet. These are found within whole grain foods such as brown rice, wholemeal pasta and vegetables such as sweet potatoes, for example. These foods help your energy levels stay higher for longer, avoiding ‘sugar crashes’ and sweet cravings.
- Build exercise into your daily or weekly routines. Try to set yourself goals to walk part of the way to work or go swimming twice a week. Involving a regular exercise partner can help with motivation, whether it’s a family member, friend or work colleague.
- Try a pregnancy specific exercise class such as yoga, pilates or swimming. These are usually gentle classes and can help you build and keep the fitness levels you need for pregnancy and birth. For example, those types of exercises will help with your core body strength, which is needed more when you reach the end of pregnancy and for labour, birth and postnatal recovery. These classes are also an excellent opportunity to develop friendships with other pregnant women.
- Get outside and into nature. Studies have shown that regularly being around trees, woodlands and nature not only boost energy levels but also have positive benefits to mental health and wellbeing.
When should I be worried about low energy levels?
- Feeling tired all the time may be the sign of a medical problem, so don’t always presume it is pregnancy related. Also, if you are still feeling as tired during your second trimester as you did during your first, discuss this with your midwife or GP.
- It can be quite common to develop anaemia (low iron levels) during pregnancy. To avoid this, include plenty of iron boosting foods into your diet and accompany these with foods rich in vitamin C, which helps iron absorption. Also, try to avoid caffeinated drinks around mealtimes, as caffeine inhibits the absorption of iron. Most pregnancy multivitamin supplements contain some form of iron, which can help prevent you from becoming anaemic.
You will be offered regular blood testing for this during pregnancy.
How to exercise safely in pregnancy
- If you have any unusual symptoms, such as abdominal cramps, or you feel sick or dizzy whilst exercising, it would be wise to stop and consult your doctor or midwife.
- Extreme exercise is not recommended. The aim to increase your heart rate, not to be so out of breath you can’t speak.
- It is fine to continue with most sports if you don’t feel as though you are becoming unsafe. For example, as you become more heavily pregnant your balance could change, therefore cycling or horse riding could become more dangerous.
A well-balanced diet is an essential part of your health and wellness during pregnancy. Eating well not only helps give you the nutrients you need for a healthy pregnancy and baby, but also can make you feel less tired. High-protein snacks such as almonds and yoghurt help you feel full longer, so if you’re short on time or don’t have much of an appetite, frequent small meals throughout the day can help you stay energized and nourished. Start a new exercise plan. Even mild activity can boost energy. Choose something you really enjoy — like swimming, yoga or Pilates.
What Can Boost Energy During Pregnancy
Energy Boosting Pregnancy Foods to Avoid Pregnancy can take a toll on your energy levels and make you feel tired, nauseous and worn out. To increase your energy level, you need to eat the right foods. Avoid eating high-sugar foods such as sodas, pastries and candy bars that can cause fatigue and jittery feelings. Instead, incorporate more fruits in your diet such as bananas and apples that are rich in vitamins B6 and C which help boost energy and provide antioxidants to protect cells from damage caused by free radicals.
There’s tired, and then there’s pregnancy tired. It’s normal to feel like you’ve got the world’s worst case of jet lag when you’re pregnant, especially in the first trimester. In fact, for some women, this early pregnancy fatigue is even more of an adjustment than morning sickness. Even though it’s frustrating, being tired is actually a good sign, since (like nausea) it indicates that your pregnancy hormones are circulating and your body is hard at work helping your baby grow. There are many reasons why you feel tired all the time now, including:
- You’re not sleeping as well these days.
- Chronic morning sickness is exhausting and makes it hard for you to eat, which is how you get re-energized.
- Increased levels of the hormone progesterone can make you extra sleepy.
- Your heart is pumping harder to accommodate an increase in blood volume.
- Sharing vital nutrients (like iron) with your baby can leave you deficient and fatigued.
- Carrying extra weight is tiring (this is mainly in the third trimester).
The good news is that you can increase your energy levels with a few simple steps, according to Andrew Weil, M.D. Here are some natural ways to combat pregnancy exhaustion, giving you more energy to conquer your everyday tasks.
5 Ways to Fight Pregnancy Exhaustion
1. Follow a Healthy Diet
Dr. Weil suggests following a satisfying and nutritious anti-inflammatory diet to fight against pregnancy fatigue. Eat a variety of organic fruits and vegetables, and avoid processed foods as much as possible. Also, you should steer clear of rapidly-digesting carbohydrates like white bread, because these cause you to “crash” and feel more sleepy. Eating a low-fat diet that’s high in iron and protein (if you can stomach it) may also help. And be sure to stay hydrated!
2. Exercise Daily
Commit to daily exercise even when you feel tired. Dr. Weil says aerobic exercise, such as brisk walking, almost always makes you feel better. Exercise also promotes better sleep, and it improves your mood by releasing endorphins.
3. Get Enough Sleep
Accept your need for more sleep by going to bed at a time that enables you to get eight to nine hours per night. Don’t hesitate to nap whenever you can—catnaps of 15 to 20 minutes can be rejuvenating, according to Dr. Weil. But be careful about oversleeping, which can make you feel even more tired.
4. Limit Caffeine
The American College of Obstetricians and gynecologists concluded that moderate caffeine consumption (less than 200 milligrams or 1½ cups of coffee per day) doesn’t contribute to miscarriage or preterm birth. Even so, Dr. Weil doesn’t recommend regularly drinking caffeinated beverages during pregnancy or using natural stimulants, such as rhodiola (Rhodiola rosea), eleuthero (Eleutherococcus senticosus) or ginseng. Their stimulant effects might adversely affect your sleep and moods.
Pregnancy takes a toll on your body and mind. You’re producing more blood, your heart rate is up, and you’re using up more water and nutrients. There’s also the flood of emotion surging through your mind, which can make you feel overwhelmed. Take the opportunity to kick back and relax – before a crying baby keeps you up all night. You might need to adjust your schedule and cancel plans occasionally, and that’s perfectly OK!
Speak with your doctor if you’re pregnant and experiencing persistent fatigue—he or she might want to run tests to make sure you’re not suffering from anemia or hypothyroidism.
There’s no shortage of ways to promote energy during pregnancy. Healthy eating, sleeping well, and exercising are the foundation, which includes the right nutrition. But there are other ways to get vital nutrients and stay energized, including using supplements, like our High Energy B Complex Prenatal Vitamins with Lemon Flavor. Many women experience an increase in energy and stamina during pregnancy, but those who don’t won’t see it as soon as they would like. Eating a healthy diet can help boost energy levels to support you throughout your pregnancy, but if you’re not getting enough sleep, you might need extra help. Energy supplements for pregnant moms give you the boost you need throughout your day without compromising the health of your baby.
Being pregnant can feel like you have entered a time warp where you’re alternating between hyper-energy and needing to rest. It’s not uncommon for pregnant women to feel exhaustion, moodiness, nausea, and back pain as well as be more sensitive to noise, light, and smells. As the mom of two children, I can confidently say that nothing boosts energy better than a healthy pregnancy diet. As a nurse and nutritionist, I know that it’s important to eat smart during your pregnancy to ensure your baby gets everything it needs for a healthy start. A balanced diet will help prevent gestational diabetes and deliver a healthy baby.
When energy levels are low and pregnancy sickness has you feeling weak, here’s what I take to get myself through the day.
What Is Good For Energy Boost While Pregnant
Good energy boost while pregnant is important to maintain the health of mother and baby. Some foods which help in boosting energy level are nuts, whole grains, green leafy vegetables etc. What is good for energy boost while pregnant? Answer is having healthy food and healthy drink. You should eat colorful fruits and vegetables to get enough nutrients. You can get iron from spinach, beans, lentils, raisins and some other foods like shrimps . Your body needs protein to repair your muscles and build new ones (See above). If you don’t get enough protein from your diet then you can take a dietary supplement that contains natural proteins of whey or soybean. Whey protein is also a good source of amino acids which support your baby’s growth
From eating healthy meals and staying hydrated to pampering yourself. Read our guide on how to increase energy levels during pregnancy to help you feel happy, healthy and energised throughout the 9-month str-e-tch…
Why Am I So Tired During Pregnancy?
Tiredness in pregnancy, particularly if you’re in your first trimester is very common. One of the first signs of pregnancy is fatigue and in addition to hormonal changes, emotional and physical changes can reduce your energy levels, making you feel more tired. When feelings of tiredness strike during pregnancy, it can be quite sudden and you may go from leading an active, busy lifestyle to needing more rest and sleep than usual.
Some physical and emotional changes that can contribute to increased levels of fatigue during pregnancy include:
- Increased blood flow
- Increased levels of estrogen and progesterone which act as natural sedatives
- Lower blood pressure and blood sugar levels
- Morning sickness (especially in the first trimester)
- Stress and anxiety
- The frequent need to urinate
- Disrupted sleep, causing you to feel more tired
How Long Will I Feel Fatigued During Pregnancy?
As soon as you conceive, pregnancy hormones begin to surge affecting your body, mood, brain, sleep pattern and physical appearance.
Fortunately Mama, for the majority of pregnant women these feelings of tiredness and exhaustion usually begin to disappear as you move into your second trimester (around weeks 14-16 of pregnancy). At this time, feelings of nausea and sickness begin to fade which should hopefully leave you feeling a bit more energised.
During this time, it could be a good opportunity for you to begin ticking off those important chores to help prepare for the arrival of your baby because as you enter your third trimester (week 27 until the end of pregnancy) feelings of exhaustion will return.
How To Increase Energy Levels During Pregnancy
It’s no wonder you’re feeling exhausted Mama, you’re growing a baby! But, it’s important not to ignore what your body is trying to tell you. If you’re feeling tired, it’s important that you rest and get as much sleep as you can (aiming for at least 8 hours each night).
If you’re struggling to sleep during pregnancy, consider asking your partner for help or contact your midwife or GP for advice on how to improve your sleeping habits.
Although sleep is incredibly important, try following these simple lifestyle changes that could help to boost energy levels during pregnancy.
At the beginning of pregnancy, your blood sugar levels and blood pressure can lower causing you to feel more tired. Lack of sleep can also trigger your blood sugar levels to rise putting you at an increased risk of gestational diabetes.
Make sure to balance your blood sugar and energy levels by eating frequent meals that are high in protein and nutrients. However, we know that this isn’t always easy during pregnancy, especially if you’re suffering with morning sickness and nausea.
Try to include more complex carbohydrates in your diet such as wholegrain brown rice, bread and vegetables to help avoid sugar crashes and sweet cravings that will only provide you with a short burst of energy. Also, it is very important that you stay hydrated and drink lots of water throughout the day.
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2. Avoid Caffeine
It is recommended that pregnant women should reduce their caffeine intake to two cups of coffee, or less that 200 milligrams per day. Caffeine may keep you awake all night and disturb your sleep. It can also keep your baby active during the night, causing them to kick and roll around in your tummy as you try and catch your precious zzz’s.
3. Pamper Yourself
You deserve to be pampered from head-to-toe, after all you are growing a baby Mama! Keep your skin nourished and protected with our plant-based, vegan and clinically proven pregnancy bodycare products designed to keep your skin hydrated and supported as your skin stretches to accommodate your little one.
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In addition to helping you achieve a more restful night’s sleep, exercise during pregnancy can help to ease constipation, reduce back pain, help decrease the risk of gestational diabetes and strengthen the heart and blood vessels.
Although exercise is safe during pregnancy, it’s important that you check with your midwife or GP before beginning any form of exercise during pregnancy.
5. Practice Sleep Hygiene
Creating the right atmosphere is essential for a great night’s sleep. Make sure to use blackout curtains and avoid using your phone or laptop for at least an hour at bedtime as this can stimulate your brain, making you feel more alert.
6. Keep A Journal
If you’re feeling anxious or stressed during pregnancy, try keeping a journal and note down the reasons why you’re feeling worried. As a result of the changing hormones, pregnant women can experience more vivid dreams that could cause them to wake up repeatedly in the middle of a sleep cycle.
A journal or sleep diary could help you determine how long it takes for you to fall asleep and the level of you sleep quality.
If you’re pregnant, you probably already know that it can be hard to stay energized throughout the day. In addition to feeling tired, many women also experience heartburn, constipation, and leg cramps while they are pregnant. This can make it really difficult to get through a full day of work and activities at home. Energy Boost Pills for Pregnant Women can help boost energy levels and relieve fatigue, without the effects of caffeine. They also help relieve nausea and indigestion, which are common during pregnancy. This supplement is safe for both mom and baby—and during breastfeeding there is no need to stop using Energy Boost Pills.
While you’re expecting, your body is working hard to support the growth of a new baby. That means it needs more calories and nutrients. To give your energy a boost, try energizing foods that are full of key vitamins and minerals. Energy Boost Morning Smoothie: made with raspberries and blueberries, this low-calorie smoothie is packed with B vitamins that help you fight fatigue.