Nutrition and Pregnancy Fatigue
Ask any pregnant woman who is in her 1st or third trimester how they’re feeling and the answer will nearly always be “tired”. One of the first clues that many women have that they will expect a visit from the stork is the fact that they find themselves droopy eyed in the middle of the day for no reason.
You’ll realize that doing a simple task as walking around the block leaves you craving an afternoon nap. The energy you used to possess is currently faced with the challenge of growing a baby, and your body is hard at work. You’re using additional water and nutrients and have a more rapid heart rate and metabolism when you are pregnant. The best defense against the tiredness you will face is to get additional sleep. There are also some healthy food decisions you can make that can help you get through your day if you do not have the opportunities to take naps.
First, alter the size of your meals. Anyone who eats a large meal will feel tired afterward regardless if they’re pregnant or not. Being pregnant is going to make the impact of a huge meal a lot worse. Most of your energy goes towards digesting the meal so in fact you will feel sluggish and drained. Eat smaller meals and eat more often. Eating six little meals on a daily basis will help you combat fatigue.
Eating a smart breakfast is the best way to start out your day. You are refueling your body after a long night of sleep with a good breakfast. A sensible breakfast isn’t a cup of milk and a slice of toast. You want to stay with complex carbs and protein. Whole grain cereal and a banana with peanut butter, for example. These foods can remain with you and keep your blood sugar and energy level up for quite a while.
Don’t skip lunch. There are many folks who skip lunch thinking they will catch up by having a big dinner. This is unhealthy when you are not pregnant but it’s even worse when you’re pregnant. You have to have that midday meal to assist in refueling your body.The same as with breakfast, you must stick with whole grains and protein. Have whole grain roll and fill it with chicken salad and add a side of grapes or an apple.
Arrange to eat most of your calories throughout the day. A pregnant lady needs an extra 300 calories each day throughout their second and third trimester. The first trimester those aren’t required yet. You should eat these extra calories through out the day with healthy snacks such as nuts, cheese, veggies and dip. Do not save your biggest meal till the end of the day. Your body needs these calories to help you get through your day. Avoid the quick sugar fixes like candy and soda.
Lastly, make sure you’re getting enough iron. Eat iron fortified food such as spinach and lean beef to keep your energy up. There are times when extreme fatigue may be the symptom of an iron deficiency and you may also need to take an iron supplement.
Besides eating well, be certain you get plenty of rest whether or not this implies pushing your bedtime up and giving up those late night TV talk shows. As any mothers of newborns will tell you, get your rest whereas you can.
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