How to handle fatigue during pregnancy


You are into first few weeks of your pregnancy and you have come back from work exhausted and more tired than usual. If this is how it is going to be you would probably think as to how the rest of the coming months are going to be if you are a working woman.

Medical experts are still debating what causes exhaustion early in pregnancy. Some specialists suggest that the fatigue is a result of a combination of factors: physical, psychological, and situational. Kimberly Gregory, M.D., M.P.H., vice chair of women’s healthcare quality and performance improvement at Cedars Sinai Medical Center in Los Angeles, California, explains that these factors may include, “increased oxygen consumption, cardiovascular and respiratory changes, metabolic needs related to fetal development, nutritional and hormonal level changes.”
Whatever the cause and the medical explanation is ,what most women really want to know is how do you combat fatigue during pregnancy?

Eating the right food
Studies show that women who are at a normal weight at the start of their pregnancy add about 300 extra calories a day to their diet. You may be feel nauseous, so don’t try to handle your queasy stomach by skipping meals. Calories are energy, and a lack of food can aggravate your fatigue. The importance of a healthy balanced diet and appropriate weight gain cannot be overemphasized.
Maintaining a diet rich in vitamins, minerals, and protein will help keep you energized. And when you’re away from your kitchen, remember to carry healthy snacks like easy-to-eat fruits or cut-up veggies for on-the-spot energy any time. Moderation is the key is to eating a little every two hours and sustaining yourself at work.

Drink water
Drink lots of water and juices to keep the fatigue at bay by the time you get home. Just drinking plenty of water may help banish sluggishness, since dehydration can make you feel tired.

No Coffee
Mothers-to-be should avoid any kind of stimulants to get over exhaustion, although that doesn’t mean you have to give up coffee or tea entirely. Don’t rely on caffeine to get you through the day. Its okay to drink your usual cup of coffee or tea but don’t take too much of it to get thorough the day.
Energy Exercise
Unless your doctor advises against it, maintain a regular exercise program to boost your metabolism and lessen your fatigue. Moderate activity, such as walking for 30 minutes daily, can make you feel more alert during the daytime and more tired in the evening when you need to get a good night’s sleep. Try stretching at your desk and take a quick walk in the sunlight if you are sitting in a closed Air conditioned environment.

The Power of a nap
The drowsiness that is associated with pregnancy can be very irritating and you would just feel like putting your head down and dozing.Take that 5 -10 minute power nap which will make you feel energized and complete your tasks at work.

Home Support system
You are back from work exhausted and have to give in time for the end of the day chores. So try reducing your obligations if they’re adding to your exhaustion. Delegate household work to your partner or if you are lucky and have your parents or in-laws staying with you take their help. And if you don’t -the other easy option would be to get yourself a home maid full-time or part time to support you when you get back.

Usually this symptom fades away in the second semester, if it persist even then you will  need to discuss your symptoms with your doctor as this could lead to serious conditions like depression, anemia, and hypothyroidism.

The most important thing is to learn to listen to your body. When you feel tired, try to lie down even if it’s just for a few minutes in your office or on the sofa at home. You deserve to rest!