Pregnancy and fatigue: 5 ideas to boost your energy! - Élhée

Pregnancy and fatigue: 5 ideas to boost your energy!

 

At In the first and third trimesters, pregnancy and fatigue go hand in hand.Nothing could be more normal. If this is the case for you, as long as the fatigue doesn't affect your health, there's no need to worry. However, your baby needs you to be in top form just as much as you do. That's why we've concocted a little easy-to-follow recipe to limit the impact of fatigue on a daily basis and make the most of your maternity months.

1st trimester fatigue vs. 3rd trimester fatigue

Being pregnant doesn't mean being tired all the time, but it's better to admit it to yourself, to be tired often. Fortunately, expectant mothers benefit from the care and attention of those around them. Nevertheless, fatigue can be intense and sometimes irresistible. This is especially true in the first and last trimesters, but for different reasons.

In the first quarter: "Stupeur et Tremblement" (Fear and Trembling)

From a physiological point of view, the first trimester is one of major major upheavals. From the very first days of pregnancy and implantation - even though you don't yet know you're pregnant - your body - to ensure the future of the pregnancy - starts to secrete certain hormones in large quantities. These include progesterone. This is its calming and sedative effect that suddenly makes you want to go to bed early.

On the other hand changes in blood sugar/insulin levels lead to sudden fatigue during the day and unpleasant hypoglycemia. At the same time, your body consumes more energy.

The nausea and vomiting add to your exhaustion. The cause is the physical effort required and the fact that you don't keep what you take in. Let's take a minute here to think of all the mothers-to-be who suffer from nausea and vomiting throughout their pregnancy. Take heart!

Finally, and because it's one of the biggest shocks of a lifetime, even when it's desired and expected, the news of a pregnancy in the making also adds its own also adds its own dose of psychological fatigue.

Third quarter: Sleepless night

During the last three months of pregnancy fatigue becomes more physical and psychological than hormonal. From the 7th month, baby grows and fattens faster and faster. His weight pulls on your back, making your back pain. This unpleasant sensation is compounded by that of heavy legs, caused by slowed blood circulation. Prolonged standing becomes difficult.

Nights are hard too. Between night cramps, hunger pangs, frequent urges to urinate and the discomfort of a position that's increasingly difficult to find, even with a pregnancy pillow, you toss and turn and wake up unable to get any rest.

The stress of childbirth questions, fear of pain, but also the excitement of meeting your little one.excitement of meeting your tiny babyare not helping your brain to relax.

The rest of the time acid refluxsometimes accompanied by bloating and epigastric pain.

That's right! The second trimester is the one of vitality, the one when you feel beautiful and well in your body. Make the most of it! And for the rest of the time, follow our advice, designed to support and boost you.

Sleep as much as you want, for regeneration 

As soon as you can, get some sleep! At night, of course, try to adopt a regular regular rhythm if your schedule allows. If you're tired go to bed early every nightstay in bed later in the morning at weekends, and treat yourself to naps. naps without counting. It won't be long before bottle-feeding, breast-feeding or mixed breast-feeding take precedence over your sleep. Although you can't store rest, a down payment is always nice to have.

Did you know? Even a short 15-minute nap can bring you real comfort. You've slept for 2 hours or more and you're worried about your night? Don't worry, you'll probably sleep just as well - and maybe even go to bed earlier than your partner!

More light, tasty meals for vitamins

During pregnancy, your body has new needs, complemented by those of the baby you're carrying. It's therefore advisable to adopt a healthy diet, rich in vitamins, fiber and minerals, sufficient to provide both of you with the nutrients you need.

Fatigue can also be explained by a possible iron deficiencyalso known as anemia. Since iron deficiency is quite common in women, take the initiative by eating red meatsmeat poultry and fish regularly, they have the advantage of being rich in iron, as well as vitamins B9 and B12. Wholegrain cereals, legumes and green vegetables are also interesting, as are fresh eggs and any fruit you like.

 

If you're prone to nausea and vomiting, varying your meals may be more difficult. In this case, identify the foods rich in iron, fiber and vitamins that you tolerate best, and eat them as soon as possible. They are a real help in the fight against exhaustion.

Regular, gentle exercise for vitality

The idea may seem surprising if you're not into sports on a daily basis, but regular physical activity helps you feel less tired.. If you live in the city, there are often sports classes reserved for pregnant women and adapted to their needs. You can also find dozens of them on YouTube. What's more, they're adapted to your stage of pregnancy.

Exercise also helps you to combat cramps and the sensation of heavy legs and helps you manage weight gain over the months. It also frees the mind and relieves stresstwo of the most beneficial effects, not only for pregnant women.

Depending on how far along you are in your pregnancy and how fit you are at the moment, you can enjoy swimming or aqua aerobics, prenatal yoga or Pilates, flat walking or cycling. You can also ask your doctor, gynaecologist or midwife for advice on the most suitable activity for you.

A vacation, please! For the pleasure of enjoying

This is undoubtedly one of the greatest pleasures of a pregnancy that's going well, that of taking your time to appreciate every change, every new detail, all the sensations provoked by the installation of a little being in your body. You'll no doubt remember its first movements, because babies often decide to move when you stop.

That's the secret. If you can, free up some time before your maternity leave. Take RTTdays days off, accumulate your vacations for the current year... Talk to your gynecologist about what can be done. Taking the time to enjoy yourself allows you to arrange your schedule according to your needs and appointments, to respect your biological clock and rest at all times.

In France, maternity leave lasts 16 weeks, including 6 weeks prenatal leave (before the due date) and 10 weeks postnatal leave. From the third child onwards, this leave is extended to 26 weeks, and up to 46 weeks in the case of multiple births.

Relaxation as you like it

If you were doing relaxation exercises before getting pregnant, don't stop! Prenatal yoga, meditation, sophrology, tai chi, gentle massage... All these gentle exercises are good for the body and mind, especially when they are subject to major changes, as is the case when a woman is expecting a child. 

Group classes, online courses, private lessons, or solo practice in the comfort of your own home with a friend - it's all up to you. In any case, whenever possible, choose a time when the house is quiet and even empty, when you're not likely to be disturbed.. Ask your partner or a relative to collect the children from school if necessary, but give yourself and your baby that time.. Prenatal relaxation promotes physical relaxation and mental rest., repels fatigue, relieves stresssoothes the little aches and pains of pregnancy and enables you tocommunicate with your child. Also considerperinatal osteopathyfor a complete and attentive approach.

 

Discover also haptonomy. Halfway between a relaxation method and childbirth preparation, this touch-based communication technique offers the first exchanges between amazed parents and their baby. The undisputed advantage? Daddy can join in too!

Pregnancy and fatigue: delegate, don't hesitate!

The idea may seem obvious, but when you're pregnant and tired, don't hesitate to delegate any tasks that seem complicated or burdensome. You carry life inside you, and nothing is more precious than that..

If the world of work, your employer or your customers don't always understand the new priority that is your little baby, your spouse, your parents, your brothers and sisters and even your older children can.

You may have to explain and even repeat, but if delegating if delegating allows you to rest, appreciate the moment, relax and enjoy a pregnancy that won't last so long after all, do it. a pregnancy that won't last that long after all, do it. Your body will thank you!

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