Fatigue in pregnancy: what helps?
Constant tiredness is often one of the first signs of pregnancy. This is completely normal, because your body is now performing at its best. We’ll tell you tips and tricks on what you can do against excessive tiredness.
Causes of fatigue in pregnancy
Is your pregnancy accompanied by tiredness? This is completely normal, because the baby is growing inside you and your body is working under completely new conditions, even if you can hardly see anything on the outside. Your body is now producing a lot of progesterone. This hormone lowers blood pressure, slows down digestion and can cause nausea . In addition, the bone marrow makes more blood, so your heart has to pump harder. The body has to perform at its best and needs more rest accordingly. In the middle part of pregnancy, the tiredness usually subsides a little before increasing again towards the end. But what can you do if you are particularly struggling with fatigue?
1st tip: Treat yourself to breaks
Treat yourself to some rest if your body calls for it. Everyone will understand that you have a greater need for rest and relaxation when you are pregnant. You can try to integrate an afternoon nap into your everyday life, or you can go to bed earlier in the evening. But be careful, because too much sleep can also be counterproductive. It’s better to get your circulation going every now and then.
2nd tip: Get your circulation going
So that you start the day fresh, it is best to start your circulation shortly after getting up. Alternating showers with warm and lukewarm water stimulate blood circulation and get your system going. If you then rinse your calves with cold water, the tiredness will definitely have disappeared in the morning.
3rd tip: arm baths for in between
In between you can do lukewarm arm baths to wake up again. To do this, fill a hand basin up to two thirds with lukewarm water and add a tablespoon of lemon juice. Soak your forearms in the water for a few minutes and then rub them vigorously dry with a towel.
4th tip: the right diet
A balanced diet is now particularly important. Try to eat lots of small, light meals throughout the day and avoid heavy meals. Lots of fresh fruit and vegetables provide your body with vitamins. Your fluid balance also changes during pregnancy. Plenty of water and herbal teas keep you fit and alert. However, it is better not to use caffeinated drinks as alleged pick-me-ups. Find out more about suitable drinks during pregnancy in our article “ What should and should pregnant women drink ?”.
5th tip: Lots of oxygen
Try to spend as much time outdoors as possible because your body now needs more oxygen. Plan small breaks in the fresh air into your daily schedule. Breakfast on the balcony, a lunch break in the park and an evening walk will help you stay productive and awake despite being tired.
6th tip: Exercise is good for you
Sport also counteracts fatigue. Light sports such as swimming, walking or yoga are best suited for this. You should not exhaust yourself, just get your circulation going. Can you move your exercise program outside? Great, then you get an extra portion of oxygen at the same time!