SOLUTION TO FATIGUE IN PREGNANCY
Fatigue is considered as continuous lack of energy. Some call it tiredness, weariness, weakness, low drive or vitality, exhaustion etc. Fatigue is a common feature for women during pregnancy.
At that moment, one of the most appealing thing is to plunge into your pillows. Right? If you feel like that, you’re not alone. It’s normal, particularly at the first and third trimesters. Such exhaustion (sometimes extreme) is an early sign of pregnancy most women experience. Also a large proportion have this experience close to the period of childbirth.
Fatigue typically gets better around the start of the second trimester and symptoms vary from one pregnancy to the other.
Causes of Fatigue in Pregnancy
A number of factors responsible for pregnancy fatigue include:
- Formation of the Placenta. The placenta, which supplies your baby with nutrients for growth is manufactured during pregnancy. This enormous task saps energy from your body.
- Hormonal Changes: Progesterone is a hormone that increases the production of milk gland for breastfeeding. This causes mood swings which has a tiring effect.
- Increased blood supply. The demands of creating and pumping extra blood to supply your baby with nutrients and oxygen can make you feel fatigued.
- Increasing baby bump. As your baby grows, you carry more weight than at the beginning of pregnancy. Moving around with those extra pounds can be exhausting.
- Responsibilities at the work place, care for other siblings, anticipated decisions to make for the new born, etc., could pose a stressful challenge to an expectant mother.
Some Symptoms that lead to fatigue during pregnancy include Insomnia, Heart burn , Backache and restlessness amongst others.
Solution To Fatigue In Pregnancy
1. Take Things Easy
Fatigue is a signal from your body telling you that you need to take things easier than in previous days So listen to your body, get the rest you need and follow these tips:
Take care of yourself. Don’t try and act the Supermom this time. Go to sleep a little earlier than usual. Let the dishes wait until later, don’t worry about the need for constant cleaning. Do online shopping if it’s easier for you. Getting a house help may be helpful for you. Avoid strenuous activities. Just take it easy!
2. Get Help
If anyone – friend, relation, neighbour or colleague – asks about giving you a hand, say yes! You can also get the other children involved. Having someone else help out can mean you might feel motivated to do some stress-bursting exercise like taking a walk or an online fitness class.
3. Stay Hydrated
Not having enough liquid intake can leave you fatigued and make you lack concentration, causing brain mist. So drink at least eight glasses of water a day – that’s medical advice. If water tastes so ordinary, you can add slices of lemon or cucumber to the water to give it a bit of savor.
4. Eat Healthy Food
Get all the needed nutrients you so you can function well. Your baby takes what they need from your body to grow
Progesterone (a pregnancy hormone) made by the placenta during the first few weeks can lower your blood sugar and blood pressure, and make you feel tired. Eating a healthy, balanced diet, rich in fresh vegetables, protein, and foods having good fats (especially omegas 3, 6, and 9), like avocado, salmon, coconut oil, chia seeds and almonds is nutritious. A well-balanced, healthy diet is key to a healthy pregnancy.
Then, scale back on the coffee, candy, caffeine and sugar.
5. Eat Often
Do not skip meals. Eating six small meals instead of three large ones can keep your blood sugar and energy steady. It’ll also help reduce other common pregnancy symptoms, like morning sickness and constipation.
Going for a workout is probably the last thing you would think of If you are experiencing fatigue during pregnancy. But it can help your fatigue, increase energy levels and improve your labour
The more you move, the more your cells move. A 20 minute walk will give you a much-needed boost. It might sound like a huge effort, but start small and build up until you are doing half an hour of exercise each day. It boosts your mood, makes you feel energized and makes you sleep better at night.
Solution to fatigue in Pregnancy Can be obtained through Physiotherapy
Fatigue is a common feature for women during pregnancy but can be alleviated with the help of effective and efficient sessions of Physiotherapy, Pregnancy can take its toll on a woman’s body and make performing day-to-day tasks more difficult. Expectant mothers should consider physiotherapy for the following reasons:
1) Ease Low Back Pain: About half of all pregnant women experience low back pain. One way this can impact their quality of life is by affecting their ability to get a good night’s sleep.
Physiotherapy can be a great treatment for back pain and bring general solution to fatigue in pregnancy
As your physical body changes and readjusts to the needs of your growing baby, you may experience discomfort, aches and pains. Physical therapy is an effective way to help you manage your pain and can offer you a variety of ways to make your pregnancy more comfortable.
Physiotherapists help pregnant patients experience less back pain by helping them engage in stabilization exercises focused on the muscles around the spine. Massage can also be helpful in reducing back pain.
2) Reduce Incontinence: Incontinence is an annoying side effect of pregnancy. Pregnant women sometimes have trouble controlling the bladder due to changes to the pelvic floor muscles.
Physiotherapy strengthens the pelvic floor muscles, easing incontinence. Women who engage in physical therapy-led targeted exercise programs for the pelvic floor muscles during pregnancy are less likely to report urinary incontinence late in their pregnancy.
3) Make Labor and Delivery Easier: Many women become less active when they are pregnant, usually because of fatigue or back pain. However, it’s important for an expectant mother to stay physically active unless a doctor has put her on bedrest or restricted her physical activity.
It is fair to expect your pregnancy and labor to be easier and possibly even go quicker following any strength and flexibility improvements.
Physiotherapists usually take pregnant patients through strength and flexibility exercises both in a physio clinic and at home, increasing their chances of having an easier experience with childbirth.