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Pregnant and tired: we are resting!
Frequent in early pregnancy, fatigue is particularly due toincreased progesterone levels as well as the formation of the placenta and the vital functions of the embryo. The desire to sleep is thus completely normal. The solution : we try to sleep at least eight hours a night (no excuse if we don’t have children yet) and if we feel the need, (and we’re not in a meeting!) we take a nap. When we are seated, we do not hesitate to raise her legs in order to relax and facilitate blood circulation.
A balanced diet against pregnancy fatigue
Eating a healthy and regular diet will help you fight fatigue. Pregnant, we must increase your calorie intake by 25%. We will thus need 2 calories at the start of pregnancy and around 000 calories from the 2th month. We pay attention to deficiencies. We therefore rely on foods rich in iron such as red meat, fish, lentils … Likewise, we and our baby will both need calcium. We put on almonds (with their skin) and dairy products at each meal. We also consume fruits and vegetables (preferably organic) because they are rich in fiber and vitamins. As for foods rich in folate (or vitamin B9) – they fix iron in the body and reduce the risk of neural tube defects in the embryo – such as spinach, meat, nuts, they should not be neglected . Indeed, when you are pregnant, you need twice as much in the first trimester (400 micrograms per day), due to the cellular increase. In the end, the rule to respect is to eat everything: lipids, which provide energy and fatty acids, which are present in oils, butter, cheese, etc.; proteins (for muscles), plant or animal, in eggs, fish and meat in particular; and carbohydrates, essential for the body and the proper development of baby, are present in bread, pasta, potatoes, rice … And we drink water often, because during pregnancy, our kidneys work harder than usual!
Pregnant and tired: we don’t skip a meal anymore
The fetus absorbs all our vitamins and minerals, so to compensate for this lack, we take three meals a day, that is to say in the morning, at noon and in the evening. In particular, we avoid ignoring the Breakfast. We add these two meals “in case “: One in the morning and one in the afternoon, always to stock up on vitamins. Eating regularly also makes it easier to fill your stomach all at once. In the end, we avoid acid reflux and snacking.
Pregnant and tired: we play sports!
If you’ve never done sports (since high school!), Now is the time to get started and maybe you will get a taste for it… Sport is recommended for pregnant women, in particular for limit circulatory problems. But what physical exercises are recommended? First of all, walking. To get oxygen, we take a walk of at least thirty minutes three times a week. Swimming is also a recommended physical exercise during pregnancy, because by feeling lighter, we relax more easily. In the same spirit, we can practice aquagym. You don’t hesitate to consult your midwife or doctor if you have questions about a sport. Note however that team sports and those involving a risk of falling (horse riding, cycling, etc.) are strongly discouraged.