7 Ways to Improve your Energy During Pregnancy
When you think of pregnancy, what are a few words that come to mind? Maybe it’s love, excitement and family, or maybe it’s exhaustion, nausea and anxiousness. Either way, women are entitled to every single feeling and emotion they encounter during pregnancy.
If you’ve been following along on our social media you are aware that I am currently pregnant. Let me tell you, it’s been a wild ride! The fatigue has been REAL, and today I wanted to walk through part of my energy journey during this pregnancy. Regardless of if you’re pregnant, some of the tips and tricks I list further down can be utilized to improve your energy levels. So don’t stop reading now! Feel free to skip to the “What Can I do to Improve My Energy Levels when Pregnant” section if you just want to read that portion.
Decreased Energy During Pregnancy
First off, it is normal to experience a lack of energy during pregnancy. Your body is growing a whole new human! Medically speaking, one reason why fatigue increases is because of an increase in hormones, specifically progesterone. It is also common, during the beginning of pregnancy, for blood sugar and blood pressure to decrease, which inevitably leads to fatigue.
In our fast-paced world, it’s so common to “go, go, go,” and to be honest, this is not the norm. Our bodies need rest, and when pregnant, they need more rest. I know I have constantly said, “Why am I so tired?!” and I become annoyed, but then I have others remind me (and finally I’m reminding myself now) that I’m literally growing another being inside of me – I should be tired. It’s a lot of work! My point here is to give yourself grace. Your body is going through a lot.
If you read other blogs or websites, you will see that it’s very common to feel fatigue in the first trimester, the second trimester is better, and the third trimester the fatigue may start to creep in again. Well, for me, that has not been the case. I truly thought something was wrong with me because in my second trimester the fatigue was not going away. When people asked how I was feeling I’d say my main complaint was exhaustion, and they’d say, “It will get better!” I was hoping for that, but it really didn’t… All this to say, each pregnancy is different and try not to feel a sense of anxiety if what you’re experiencing is “not normal.”
What Can I Do To Improve My Energy Levels When Pregnant?
The tips listed below apply not only to pregnancy, but also everyday life. In some sections there are specific pregnancy guidelines, however the overall message is the same to individuals who are pregnant and individuals who are not pregnant.
Allow Your Body to Rest
Remember, sleep is a necessity, not a luxury. We not only need rest for our physical body, but also for mental energy. It is recommended to get between 7-9 hours of sleep each night. Know that as pregnancy progresses, this may be difficult due to different ailments (hello multiple bathroom breaks and back pain!) If you’re tired during the day, try incorporating times of rest. It doesn’t necessarily need to be sleep, but allow time for your body to relax.
Stay Well Hydrated
During pregnancy, fluid needs increase. We need ample fluid intake for many reasons, some including:
Aid in proper digestion
Helps nutrients move throughout our bodies
Form amniotic fluid
Plain water is the gold standard for consumption, however know that other liquids count towards fluid intake as well. I myself have been unable to tolerate plain water at times due to nausea. Give yourself grace during these times if this is you! Some things I did during this time were:
Added ice to my water to make it extra cold
Added Nuun tablets to water
Added some juice and/or Gatorade to water
At times also just drank juice and Gatorade!
Consumed tea
Ate juicy fruits (oranges have been my favorite!)
You may ask, “How much water should I drink a day?” If you look at other blogs and websites most will say around 100 ounces/day. For me, this is hard to have as a blanket statement as every person’s body is different. You can follow this for general guidance, but know that looking at your urine color is one of the best predictors of hydration status. Check out the urine chart below.
*Urine chart from NHS
Of note, after taking your prenatal vitamins your pee will likely be “neon” in color due to the B-vitamins. Don’t let this alarm you.
Make Sure You Are Eating Enough
Many clients come to us complaining of low energy. It is not uncommon when we take a look at their diet, we find they aren’t eating enough. Calorie is just a fancy word for “energy.” We need calories to give our bodies energy. And if we don’t fuel our bodies with enough calories, no wonder why fatigue sets in!
During pregnancy calorie needs are increased to help support the growth of baby. Every person’s needs are different, but in general, women need ~250-450 additional calories starting in their second trimester until birth.
Consume Macro-Balanced Meals
Macronutrients are the nutrients that we use in largest amounts – protein, carbohydrates and fat. Consuming meals that have a balance of all three macronutrients will help stabilize blood sugars, which improves energy levels. For pregnancy this also helps decrease nausea, so it’s a win-win!
Eat Every Few Hours
You may need to eat more frequently when pregnant to keep your energy levels up. As your pregnancy progresses, you may notice that you can’t eat as much in one sitting, so having something every couple hours could become your new norm.
Move Your Body
It is well researched that exercise improves energy levels. Exercise increases cardiovascular endurance, which provides us with increased stamina to go throughout our days. It also increases our muscle mass, which increases our energy levels. After exercising you can experience an increase in endorphins, which helps improve mood. This improvement in mood can decrease the feeling of exhaustion.
Know that you don’t need to exercise for 45-60 minutes to see this improvement in energy. Try moving your body for 20 minutes and notice the benefits! Also know that you may not be able to tolerate the types of exercises you once did (I definitely can’t!). If you’re exhausted, try doing exercises that are less intense.
Modify Your Expectations
Pregnancy is a time where multiple changes occur - physical and emotional. Know that life will be different during this time.
If you’re used to going out each weekend and socializing, but you don’t have the energy – that’s okay!
If you’re used to working out daily and need to scale back to 3 times per week – that’s okay!
If you’re used to cooking extravagant meals but can’t find the motivation to do this – that’s okay!
Remember, you got this mama!
Wrapping it up…
All the above are tips and tricks on how you can improve your energy levels – whether you are pregnant or not.
Know that we are also available for 1:1 support. If you are pregnant, or thinking of becoming pregnant, I would love to help you on your nutrition and/or fitness journey. Feel free to contact us to set up a complimentary consultation!