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One of the primary causes of this loss in energy is an increase in the hormone progesterone. While progesterone is essential for supporting early pregnancy, it may sedate women. Along with the spike in progesterone, it's also physically taxing to create another person, so it's crucial to ensure your body receives the nourishment and rest it needs.
1. Water
Drinking plenty of water is one of the ways to generate energy during pregnancy, and is one of the most effective approaches. Water is the primary component of blood, and it helps transfer critical nutrients to your cells. Fatigue is one of the first indicators that your body is dehydrated. Many individuals drink six to eight glasses of water each day—and pregnant women should drink even more as the body is busy producing amniotic fluid for the baby.2. Nuts
Snacking throughout the day may help you stay energised throughout pregnancy, and nuts are a to carry with you. They include protein and fibre to keep you satiated for longer, as well as healthy fats, omega-3s and magnesium. Typically a pregnant woman should consume about 350 mg of nuts each day.3. Mangoes
Many pregnant women are moderately anaemic, particularly in the last months of pregnancy when the body is preparing for delivery and produces a large amount of additional blood. Anaemia, as you would expect, causes fatigue. The natural fruit sugars found in mangoes boost energy levels. Plus, fresh mango is high in folate, which might help prevent birth abnormalities. Mango also contains vitamin C, which aids your body in absorbing the energy-boosting benefits of iron-rich foods such as lean red meat and legumes.4. Spinach
Spinach is a good source of iron. Iron helps transfer oxygen throughout your body, and a lack of it might make you feel weary. One cup of boiling spinach has 6.4 mg of iron and you need a whopping 27 mg of iron each day during pregnancy—so continue to take your .5. Sweet potatoes
One medium sweet potato has 0.8 mg of iron, which may help you meet your iron requirements and increase your energy levels. Furthermore, according to a study, vitamin C and copper help your body to absorb iron. Bonus: Your body converts beta-carotene from sweet potatoes into vitamin A, which aids with the development of your baby's eyes, bones, and skin.6. Rest and sleep
Fatigue during pregnancy is often a result of getting insufficient sleep, hormonal changes and physical demands. Try to aim for at least 7-9 hours of sleep every night, while also taking short naps during the day, if possible. Setting a bedtime routine is also beneficial if you have trouble sleeping. Limit your screen time around your bedtime, keep the room dark and cool and use a pregnancy pillow for support.7. Small, frequent meals
Try to eat smaller, more frequent meals every few hours to keep your blood sugar levels stable and to prevent energy crashes. Try to combine nutrients like carbohydrates, healthy fats and proteins to keep you full and energised for longer. Include healthy snacking ideas like whole grain crackers with cheese, yoghurt with nuts and fruits and hummus with veggies into your diet.8. Lean proteins
Lean proteins like tofu, fish, chicken and legumes offer lasting energy and provide muscle strength. They also help with foetal development. Add a good amount of protein to every meal to make sure your energy levels are stable throughout the day. You can try snacks like hard-boiled eggs, chickpeas, lentil soups or a chicken sandwich to keep yourself full and combat fatigue.9. Berries
Berries like strawberries, blueberries and raspberries contain antioxidants, vitamins and natural sugars, giving you a boost of energy. They are also good for your skin and immune system. You can enjoy berries as they are, or add them to yoghurt for a snack.10. Exercise
Gentle, regular exercise can help boost your energy levels by increasing endorphin levels. You can try exercises like walking, prenatal yoga, swimming or stationary biking. Regular exercise can also help strengthen your muscles and improve your posture, easing physical discomfort during pregnancy. Always consult your doctor before starting any new exercise routine.11. Oats
Oats are a brilliant source of energy. They contain complex carbohydrates that release energy slowly, keeping you full and energised for hours. They are also full of fibre, iron and magnesium, which are good for pregnant women. You can consume oatmeal for any meal. The best part is that oatmeal is very versatile and can be made sweet or savoury. You can add vegetables to your oatmeal to make a wholesome, nutritious meal.12. Herbal teas
Herbal teas like peppermint, ginger or rooibos can provide you with a caffeine-free hit of energy. Additionally, they often reduce pregnancy-related nausea. Avoid teas that have liquorice, because this can be unsafe for pregnancy. Stick to pregnancy-safe options. If you are unsure, consult your doctor.13. Avoid energy drainers
Limit processed, sugary foods that give you an instant hit of energy but then quickly lead to a crash as well. Try to drink at least 8-10 glasses of water every day, as even the slightest bit of dehydration can drain your energy. Try to minimise your caffeine intake and switch to natural options like snacking and hydration.FAQs on Natural Pregnancy Energy Boosters
- How can I stop feeling weak when pregnant?Eating often, such as six modest meals each day, can help to regulate your blood sugar and energy levels. Frequent meals heavy in nutrients and protein may help battle weariness.
- When does pregnancy fatigue stop?It is usual to feel fatigued (tired) throughout the first trimester due to the changes that are occurring in your body. You'll likely have greater energy after 14 weeks. You may feel fatigued towards the end of your pregnancy because you are carrying extra weight and sleeping less than normal.