5 ways to help pregnancy fatigue

Fatigue in pregnancy is extremely common. The body is working overtime to not only grow a new human being but to adapt itself to accommodate your growing baby and support it once it’s born. While many women just accept fatigue as a part of pregnancy, there are ways to support your energy and reduce brain fog and fatigue to make your journey that little bit easier.

Rest - the most obvious way to help with fatigue but usually the hardest to achieve. Between working, appointments, preparing for bub’s arrival and other children, rest can feel like just a dream and a wish. But it is important so try to find ways to prioritise it as much as you can. For example, can you go to bed earlier? Can your partner get up the kids while you sleep in? Is there a spare office somewhere at work you can prop up your feet and have a little rest on your lunch break? Can you take a day of rec leave or sick leave from time to time? These are just a few ideas to get you thinking about ways you can achieve rest.

Blood sugar balance - eating balanced meals and snacks made up of carbohydrates, proteins and fats while minimising caffeine and sugar intake helps to balance blood sugar. This helps avoid the energy crash and fatigue which follows a spike in blood sugar. So while sugar, caffeine and naked carbs might give a good energy hit, the effect is temporary and can leave you feeling even worse afterward. Eating balanced meals also helps with meeting nutrient requirements.

Check nutrient intake - nutrients such as B12, folate and iron can impact energy levels so ensuring adequate intake is essential. Testing is the best way to determine if intake is optimal. Deficiency of any of these nutrients can lead to anaemia which can be determined by low haemoglobin levels. Anaemia which presents as more extreme fatigue and can include, rapid or irregular heart beat, dizziness on standing, brain fog and restless legs.

Fresh air and sunshine - getting outside for some fresh air and sunshine can reduce stress levels promotes serotonin production which makes you feel good and more refreshed. Think about going for a walk on your lunch break or getting out for a gentle walk in the morning.

Drink plenty of water - dehydration can make you feel more fatigued and contribute to brain fog. Pregnancy demands higher water intake due to increased fluid in the body such as in the blood and amniotic fluid. Aim for around 3L a day while pregnant to keep feeling your best.

Try implementing the above see if it has you feeling more energised!