5 ways to boost energy in pregnancy
HORMONE changes, weight gain and fatigue can all contribute to a low energy level during pregnancy, which can worsen as the pregnancy progresses. Caffeine usually is a nice “quick fix” for the non-pregnant patient, but high doses of caffeine are not recommended in pregnancy.
So how can a woman get energy in pregnancy? Here are five ways:
Sleep
Believe it or not, getting enough sleep is the first way to become re-energised. However, this can become difficult as the pregnancy progresses and the abdomen gets bigger. Sleeping on your left side is advantageous as it increases blood flow to the uterus, foetus and kidneys. Personally, I recommend sleeping in whatever position you find comfortable to achieve a good night’s rest. There are pregnancy pillows that curve with the body, helping to support the back and abdomen during pregnancy, and can encourage a good night’s rest. Quick power naps during the day can also provide an energy boost.
Diet
While pregnant, your diet should be extremely nutritious to help with the development of the baby and also to help you fight fatigue. Eat fresh fruits and vegetables and consume a lot of water (seven to eight glasses per day) to avoid dehydration (which causes fatigue). Consume foods rich in vitamins C, A and B6. Avoid alcohol and excess caffeine, as they are harmful to the baby and can disturb the sleep cycle. Consume dairy-rich foods to help with leg cramps.
Exercise
Pregnancy is not an excuse to avoid exercise… in fact, this is the time to exercise! Exercise will boost your energy level even if you’re not pregnant. It is recommended that you do at least 20 minutes of exercise three times per week. Yoga and light weights are quite safe. Do not exercise before bedtime as this may disturb your sleep cycle.
Meditation
This helps you to unwind both physically and mentally. It relaxes the mind and soul. Take 10 minutes per day to sit comfortably and indulge in thoughts that make you happy. This decreases your blood pressure and also increases your energy levels.
Practise good hygiene
While pregnant, the body is more susceptible to infection, and usually there is a prolonged recovery period. Common ailments like the flu or a stomach bug can lead to more fatigue and decreased energy levels as the virus takes over your body. Make sure to wash your hands frequently, use hand sanitiser, and take your prenatal vitamins to discourage these bugs from entering your body. Avoid the company of people who have the flu.
Dr Daryl Daley is a cosmetic gynaecologist and consultant OBGYN at Gynae Associates, 23 Tangerine Place, Kingston 10, and shops 46-50, Portmore Town Centre. He can be reached at 929-5038/9, 939-2859, 799-0588 or drdaryldaley@gmail.com.
