Top 7 Tips for Boosting Energy While Pregnant
Top 7 Tips for Boosting Energy While Pregnant
Looking for ways to boost your energy while pregnant? You’re not alone, mama.
A lack of energy while pregnant is very common and often triggered by the hormonal changes that happen during pregnancy. The primary hormone affecting this change in energy levels is progesterone. Plus, the increased blood flow during pregnancy decreases your blood pressure and this is also thought to be a contributing factor to lower energy levels during the first trimester.
With your hormones on a rollercoaster stress, anxiety and mood swings also tend to increase, this can also contribute to a lack of energy and feeling mentally exhausted which is why we have the following tips to help you boost your energy while pregnant.
1. Hydrate
You may not think so, but drinking water is one of the best ways to boost your energy while pregnant. It is recommended that pregnant women drink 8-10 glasses of water a day. Water is the main component of blood and helps carry key nutrients to your cells, and fatigue is one of the first signs your body is low on fluids. So keep those nutrients flowing and keep sipping your water.
2. Rest and Nap
It is important to listen to your body and rest when you need to. A whole lot of exhausting changes are happening in your body so try and rest when you can. An afternoon nap is great but if you’re working and can’t nap, try to go to bed early and sleep in when possible.
3. Eat Well
Diet and energy levels are closely related and a well balanced diet that includes nutrient and high protein foods, such as low-fat milk, yogurt, beans, chicken breast, or peanut butter will help increase your energy levels while pregnant
4. Avoid high sugar foods and caffeinated beverages
Whilst a coffee and cake may be a quick fix to boost your energy, they will in fact make you feel more tired and hungry sooner. Try some energy boosting snacks such as nuts and seeds and fruit. .
5. Exercise regularly
Regular exercise during pregnancy offers many physical and emotional benefits. Physical activity may also help manage some symptoms of pregnancy, in particular boosting your energy and it can make you feel better, knowing you’re doing something good for yourself and your baby.
6. Limit Caffeine
The recommended limit in Australia is a maximum of 200mg caffeine per day. This would be equivalent to 1 cup of strong espresso style coffee, 3 cups of instant coffee, 4 cups of medium strength tea, 4 cups of cocoa or hot chocolate or 4 cans of cola. These amounts are estimates because the amount of caffeine in coffee particularly, varies widely. It is preferable to avoid double shots of espresso coffee and drinks which are marketed as sports and energy drinks as they have high levels of caffeine. If you choose to drink highly caffeinated drinks such as these, you should limit yourself to one drink a day and have no other caffeine intake that day
7. Take your supplements
When you're pregnant, you need more of some nutrients, including protein, folate, iodine iron and some vitamins. Having these can help with boosting your energy levels while pregnant. It is recommended that you discuss your need for supplements with your doctor and midwife.
Most importantly, try and be kind to yourself mama. Growing a little human is hard work especially when you’re not feeling yourself and have low energy levels. If you do feel you are doing the above and are still trying to boost your energy levels you may want to discuss it with our doctor as it may be due to an underlying problem.