Combatting Fatigue in Pregnancy

Fatigue in pregnancy can be attributed to multiple factors. As a Holistic Nutrition Consultant for Pregnancy, let me share ways of combatting fatigue in pregnancy.

As an Amazon Associate I earn from qualifying purchases. If you purchase an Amazon item from the links below, I earn a small commission at no cost to you. Read more about my T&C’s here.

Fatigue during pregnancy is real. The more pregnancies I had, the more fatigued I became. Of course, it was mostly attributed to caring for more children outside of the womb, however, it was something I struggled with in all of my pregnancies.

Most commonly, fatigue is often experienced in the early weeks of pregnancy and the later stage of pregnancy.

I remember needing to have a nap most days in the early weeks and later stages of pregnancy. I would have to decline going out to places or seeing people some days because of exhaustion. Often times I would feel bad about it, however, I learnt along the way that I needed to prioritise rest when I needed it, and that was okay.

Here, I will share about reasons why we become fatigued in pregnancy and how to combat it or at least, manage it during pregnancy.

What I will cover in this post

• Reasons why we are fatigued during pregnancy
• How we can combat fatigue in pregnancy
• Underlying issues that may cause fatigue in pregnancy
• Make sure you have a good quality prenatal

Reasons why we are fatigued during pregnancy

In the first trimester of pregnancy, your baby’s organs are growing rapidly. Because of the fast rate at which they grow and how crucial all the parts of their body are, your hormones often leave you feeling sick and fatigued. Your increased progesterone levels and other hormonal changes to accommodate to your baby’s growth contributes to this fatigue.

In the second trimester, many women get their energy back. Your blood volume expands by 50-60% to meet the growing demands of your baby. If you have low iron levels, you will feel more fatigued during this time.

I will touch on how to incorporate more iron-rich foods into your diet further down.

In the third trimester, many women feel fatigued, especially the closer they are to giving birth. This is due to their belly getting significantly larger and heavier. Additionally, your baby’s brain and skeletal system are growing especially fast in the last few weeks of pregnancy, ready for their earthly arrival. This too has an impact on your levels of fatigue.

I know firsthand that pregnancy fatigue is a whole new level of fatigue, so I will share some ways to combat or manage fatigue throughout pregnancy.

How we can combat fatigue in pregnancy

1. Eat balanced meals: It seems so simple and overrated, but it can make such a difference to your energy levels when you are eating well throughout the day.

You want to make sure you are eating a good amount of protein, in the form of meat, eggs, dairy or nuts. Add in some whole carbohydrates, like brown rice, quinoa, pumpkin, potato or sourdough bread. Throw in some leafy greens, colourful vegetables or fermented foods and then you’ve got a balanced meal.

Check out my 15 healthy balanced lunches for busy mamas for recipe inspiration.

It is also important to mention that high refined carbohydrates and sugars, like white flour bread, pasta, baked goods and fast food, all contribute to blood sugar crashes. I notice this in myself, whenever I eat a high carb meal, I will feel especially tired in the afternoon. This will only be intensified in pregnancy.

2. Keep hydrated: this too can seem overrated. Staying hydrated during pregnancy provides you with energy and helps to balance your blood sugar levels. Keep a large bottle/cup with you throughout the day, add some electrolytes or herbs, citrus and berries for extra flavour and nutrients. This may just encourage you to drink more. Here is a great natural electrolyte powder for pregnancy.

3. Spend time outdoors: this may be particularly hard if you work in an office job. But even on lunch breaks or if you are at home, as much as possible, spend time in the sunshine. Spending time in nature boosts mood, reduces stress hormones and increases serotonin levels.

4. Increase rest: trust me, you will need to take naps, especially in the first and third trimesters. And it’s more than okay! Even when pregnant with my fourth and homeschooling my older two, I would nap when my toddler napped. It can be done and should be prioritised whenever you need it. Your body is working overtime in growing a baby, so resting will help combat those unavoidable feelings of fatigue.

5. Do moderate exercise: In my first two pregnancies, I was quite active. In my third and fourth, I wasn’t, and I noticed a difference. When I exercised, I felt more energised and relaxed compared to when I did not. In my fourth pregnancy, fatigue was so consuming at times and I do believe it is because I was not as active as I could have been.

Underlying issues that may cause fatigue in pregnancy

If you are doing all of the above as best as you can or you think that there may be an underlying cause for your fatigue in your pregnancy, here are two possible reasons.

1. Hypothyroidism: while hypothyroidism is more common during postpartum, women can also experience it during pregnancy. The issue is, that the symptoms of hypothyroidism (tiredness, constipation, impaired memory, dry skin etc.) can be similar to symptoms of pregnancy. If you think you may have hypothyroidism, I would strongly suggest getting a full thyroid panel tested with a Naturopathic or Functional Medicine Doctor.
2. Low iron levels: low iron levels may contribute to fatigue in pregnancy. It is often accompanied by a tight chest, short of breath, coldness, heart racing and cold, tingly hands. If you suspect you have low iron, then check out my post about increasing iron intake during pregnancy and visit your doctor to get a blood test done.

Make sure you have a good quality prenatal

In addition to a healthy, balanced and varied diet, prenatal supplements are important to consider. When it comes to prenatal supplements, quality matters for nutrient absorption.

Check out my post about how to choose the right prenatal, if you want to learn more.

If you have any questions or comments, feel free to comment below! Hope this was helpful.