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Why You Feel Fatigued During Pregnancy
Fatigue is a common response to the energy imbalance caused by hormonal and metabolic changes and physical adaptation to pregnancy. Feeling fatigued can be overwhelming and persists till the end of pregnancy and even during postpartum. The constant energy drain and limited capacity for physical work can exhaust you mentally. Understanding these happens for a reason helps you cope and make informed decisions.- Hormonal changes: Progesterone has a sedative effect which slows down digestion, lowers blood pressure, and makes you feel sluggish all the time.
- Increased Blood Volume: The body produces 50% more blood during pregnancy to support foetal growth, which demands additional protein and iron. Any insufficiency here leads to dizziness and tiredness.
- Low Blood Sugar: Metabolism surges to meet the baby's needs, resulting in lower blood sugar.
- Nutrient Deficiency: Insufficient nutrition including iron, vitamin B12, folate, and other prenatal nutrients can induce tiredness.
Foods That Make Fatigue Worse
Foods high in fat, carbs, and empty calories can leave you feeling lethargic and sluggish all the time. While making your meal plan, be sure to avoid the following foods for high energy and less exhaustion:- Refined Carbohydrates: White bread, cake, pastries, white sugar, cereals rapidly increase blood sugar level, followed by a sudden drop.
- Sugary Drinks: Soft drinks, tetra-pack juices, and desserts are just empty calories. It may feel comforting and energising at first, but it leaves you exhausted as your sugar level drops.
- Too much Coffee: High caffeine intake disrupts sleep patterns, leading to tiredness and mental overload. Small amounts of occasional coffees are safe though.
- Highly Processed Food: Fried snacks, fast food, and packaged foods are loaded with unhealthy fats which slows down digestion and make you feel heavy and limits your physical activity.
Energy Boosting Foods for Pregnant Women
Dietary adjustment according to your existing conditions and foetal growth is important during pregnancy. A pregnancy meal to fix your fatigue is all about indulging in nutrient-dense, balanced, and frequent meals. Here are the best food categories you must add to your routine:Iron
Most pregnant women, especially in urban areas, are vulnerable to iron deficiency. Iron is essential for haemoglobin production, which delivers oxygen from the lungs to the body tissues and the synthesis of iron enzymes. Iron deficiency triggers anaemia and hinders oxygen transport, leading to fatigue.Iron-rich foods are: Lean protein, red meat, chicken, turkey, eggs, spinach, lentils, tofu, chickpeas, and pumpkin seeds.
Protein
Maternal dietary protein is crucial for foetal weight gain, supporting tissues, and positive pregnancy outcomes. Protein should be added from the first week of pregnancy to avoid infant low birth weight(LBW). LBW can affect infant mortality and increases the chances of chronic disease.Protein-rich foods include: Lean meats, fish, poultry, eggs, dairy, beans, peas, lentils, almonds, walnuts, chia seeds, flax seeds, tofu, tempeh, edamame, etc.
Complex Carbohydrates
Carbohydrates are the primary source of energy for pregnant women. Low glycemic foods and fibre-rich carbs help regulate glucose and lipid metabolism in mothers and foetuses. Low GI foods typically take time to digest, absorb, and metabolise compared to high GI foods.Foods to consider: Whole-wheat bread, oats, brown rice, whole-grain pasta, lentils, beans, potatoes, corn, and millet.
B-Vitamin
B vitamins help alleviate nausea and vomiting. It also helps in DNA synthesis, reduces neural tube defects, regulates neurotransmission, and maternal and foetal well-being.Vitamin B-rich foods include: Avocado, eggs, fortified cereal, whole grains, leafy green vegetables, nuts, seeds, and lean meats.
Omega-3 Fatty Acids
They are the building blocks of foetal brain and eye function. Omega-3 fatty acids assist in oxygen transport, energy storage, regular inflammation, cell proliferation, and cell membrane function.Omega-3 foods include: Low mercury fish such as salmon, sardines, trout, shrimp, oysters, and tuna. Walnuts, flaxseeds, chia seeds, vegetable oil.
Magnesium and Potassium
These are important for balancing fluid levels and electrolytes in the body's cells. Potassium also helps in relaxing muscle cramps.Magnesium and potassium-rich foods include: Bananas, almonds, spinach, whole grains, and pumpkin seeds
Don't forget to add electrolytes to avoid dizziness. Add probiotic-rich foods for a healthy gut, improved digestion, and overall health. Try to take your necessary vitamins and goodness from natural foods for better absorption.
Managing a balanced diet is crucial for a healthy and stress-free pregnancy. Fatigue is a persistent complaint pregnant women face. But with the right nutrition and hydration, you can drastically reduce fatigue and feel more energised and vibrant. Focus on making your plate colourful and add a lot of textures with fruits, nuts, vegetables, and meat.
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FAQs on Feeling Tired All The Time? Here’s How You Can Fix Pregnancy Fatigue With Food
- What week does fatigue start in pregnancy?
Pregnancy fatigue usually starts from the first week to 12 weeks as your body is trying to adapt to the new changes. However, most women feel tiredness and exhaustion throughout the pregnancy. - What are healthy snacks for early pregnancy?
Healthy pregnancy snacks include:
-Hard-boiled eggs
-Overnight oats pudding
-Yoghurt with fruits
-Apple with peanut butter
-Carrot sticks with hummus
-Avocado toast