- Food items with high liver content
- Caffeinated drinks and food products
- Cola drinks
7 Great Ways to Eliminate Pregnancy Fatigue
How to Reduce Pregnancy Fatigue?
By taking the correct steps, you can reduce the dizziness or health concerns you face as part of your fatigue. Sometimes, it might be challenging for you to keep track of things. You can then rely on the Women's Health Tracker. Through this, you can monitor your progress with ease.
Get Plenty of Rest and Sleep
As per a research study conducted with 2427 pregnant women, 76% of women had poor sleep quality. Besides that, 38% of women had insufficient sleep time. Lack of sleep and rest are two problems confronted by women during pregnancy. So, you have to take care of this issue by speaking with your midwife or obstetrician.
However, you can rely upon methods that can help you ease into sleep. One of them is gaining support by curling up with pillows. You might start feeling discomfort while lying on the bed with your baby bump. It will be beneficial for you to opt for a bump-friendly sleep position.
Doctors recommend sleeping on the left or right side, but it is best to opt for the left side. It would help in initiating blood flow, which will assist your baby in obtaining the required nutrients. Besides that, it would be beneficial to avoid sleeping on your back. The reason is it could hinder blood and oxygen flow to the baby.
Sometimes, you might find it challenging to sleep at night. It is perfectly alright as most women undergo these issues. The best way to cope with this would be to take short naps throughout your day. You can adopt relaxational methods like antenatal yoga or pilates to help you with your sleep cycle.
Bring a Work-Life Balance
Stressing over the things you have to do and worrying a lot about your work can lead to pregnancy fatigue. You have to slow down and remember that you are making another human being. From taking one to two hours naps to drinking plenty of water, you can adopt different ways to soothe yourself.
Besides that, you have to focus on bringing a work-life balance by taking breaks and rests from time to time. Avoid doing the same type of work for long hours and try to be creative with your work pattern. If you work by sitting for long hours, try to switch it by taking short walks in between and vice versa.
Try to cut off social commitments and say "no" to things you can't do. You can also reduce the chores on your to-do list and seek help from your friends and family. Ensure that you slow down and listen to your body. Using the women's health tracker would be beneficial as you can be aware of your health while you are on the go.
Maintain a Healthy Diet
Creating a healthy diet and sticking to it is an excellent way to get through pregnancy fatigue. Research shows that women enter into preterm labor due to nutritional deficiency. So, you can overcome this issue by including fruits, vegetables, olive oil, fish, dairy in your diet. Ideally, it is best to have up to seven servings of fruits and vegetables in your diet every day.
Along with that, you have to ensure that you consume iron and folate-rich food items. Based on the recommendations by your doctor, you can include Vitamin A, C, and D supplements as well.
Through this, you can maintain your body weight that would be suitable for your child's health. Studies show that women in pregnancy would gain 10 to 14 kg. You have to make sure that your diet supports it and you are not having under or overweight issues.
Food hygiene is yet another factor that matters in pregnancy. Here are some things that you have to avoid while you are pregnant:
Apart from these, you have to check with your doctor/dietician while creating your diet plan. The food items you would have to avoid will depend upon your health condition, age, and other factors. You would have to keep track of your glucose level as well. You can do so with use by entering your glucose readings and relevant information on the women's health tracker.
Taking care of yourself is an essential factor while you are pregnant. From taking a warm bath to getting a back massage, there are different ways by which you can soothe yourself. Through this, you can acquire stress relief and, at the same time, feel calm and composed.
Wearing soft and comfortable clothes is yet another way to pamper yourself. Through this, you can feel relaxed, and you would get a lot of room to move around. Besides that, try to do things that make you feel happy and comfy. It could be listening to soothing music or reading a good book. Maybe both of them would work for you.
Other ways include aromatherapy by lighting candles with calming fragrances like lavender. Reducing screen time and spending quality time with people you love can also be ways to pamper yourself.
Exercising might not be your cup of tea. But during pregnancy, staying physically active can help you in numerous ways. You can opt for moderate to intense aerobic workouts that can assist in raising your heartbeat.
Walking, especially going on brisk walks, can be a good start. You can include water exercises such as swimming into your routine. However, you have to ensure that you are consulting with your obstetrician before starting them.
By exercising regularly, you can keep track of your body weight. It is because being under or overweight during pregnancy can affect you adversely. You can keep track of your progress and pregnancy with the assistance of the women's health tracker too.
When it comes to exercising, it is best to do it for 150 minutes per week. You can divide it into five days with 30 minutes each or split it into three parts with 10 minutes every day. If you were physically active before you became pregnant, you can continue that. However, you have to consult your obstetrician before you do so.
Some of the exercises you can include are walking, gardening, stationary bicycling, antenatal yoga, and pilates. Yoga can assist in stretching, focusing on your breathing, and reducing stress. When it comes to pilates, you have to opt for the ones curated for pregnancy.
However, there are some exercises that you can avoid while you are pregnant. They include sky diving, scuba diving, off-road cycling, contact sports, gymnastics, etc.
Akin to physical health, you have to take care of your mental health while you are pregnant. Many people slip into depression and other psychological conditions during their pregnancies. Meditation is an excellent way through which you can gain peace of mind and calmness.
Even though you might find it challenging to focus, you could get on track with time. Try to start slow and then increase the time you spent meditating. You can opt for walking meditation if that suits your interest. Including breathing exercises with meditation can be an excellent start for you to check your mental health during pregnancy.
Maintaining a Schedule
Worrying about chores you have to do the next day and staying concerned about work can hinder your wellbeing. You can overcome this issue by keeping track of things you have to do by creating a schedule and organizing it.
Through this, you can be in control of your day, which will provide you with relief. You can create a plan for the day or week based on your convenience. However, you have to ensure that you are not pushing yourself and giving enough time for you to relax.
By making slight changes to your routine and lifestyle, you can reduce the complications related to pregnancy fatigue. It could be altering your sleep pattern, including nutritious food items, exercising, etc. Besides that, you can keep track of your pregnancy during the gestation period using the women's health tracker. Through this, you can ensure that you and your baby are healthy and happy.