5 Tips to Improve Energy During Pregnancy
During this pregnancy I have been more tired and less motivated to participate in my life.
But as a mom of 3 year old, a wife who is helping my husband finalize renovations on our house and someone who loves life, this is not an option.
So I have dug down deeper than usual to find the energy.
Here are my TOP 5 TIPS TO IMPROVE ENERGY DURING PREGNANCY
EXERCISE
Exercise has so many awesome benefits, one being improved energy levels. During pregnancy, our blood volume increases, which means our heart works harder to pump and our red blood cells may not keep up with the nutritional demand our body needs.
Exercise improves our body's ability to create more red blood cells to keep up with the growing demand on our body. Thus, the more balanced our red blood cell count and blood volume is the easier it is for our body to stay nourished.
Exercise also, improves our muscular, respiratory, and cardiovascular endurance. If you're muscles feel sluggish and lazy, it may be your endurance is lacking. So stepping out for a 30 minute brisk walk 5-7 times a week will get your muscles revved up to work for efficiently for you the rest of your day.
Lastly, exercise works your respiratory diaphragm. Meaning, when you work out your "breathing" muscle you get more oxygen to your body. Plus, you won't feel so winded once baby starts to take up more space.
2. NAP
I find that by the mid afternoon I start to fade. Since my daughter no longer takes a nap (at home) I can't rely on a break to rest.
So lately, if she is unable to occupy herself for 10-20 minutes I will lie down on the couch with her and put on one of her fave TV shows.
This gives me the opportunity to close my eyes when I have her wrapped in my arms, so I know she isn't in an unsafe situation.
So I'm giving you permission to give yourself a break with your older children and turn on the TV.
3. EAT A WELL BALANCED DIET
Even though our body does not require extra calories until the third trimester, we still need to be aware of what we eat.
I always love the idea of eating the RAINBOW!
By focusing on variety of fruits and veggies in all sorts of colors you know you are getting a wide variety of nutrients.
Then based on your choice of diet, meat, vegetarian, vegan, etc, make sure you research the does and don't of certain foods. For example, there are certain fish that are safe to eat and are recommended during pregnancy being of the fatty acid benefits.
Sometimes nausea and cravings can make a balanced diet really challenging, so work with a professional to make sure you are staying on target.
4. HYDRATE
Our bodies are make up of 75% water. This increases during pregnancy. So if our body doesn't have enough H2O to perform the necessary tasks to be active then our body will start to shut down.
Our body will send our signs, like fatigue, headaches, muscle cramps, to tell us something is up.
Paying attention to these signs and figuring out what component of healthy living is missing may save you from more discomfort in the future.
5. MAKE SURE YOUR VITAMIN AND MINERAL LEVELS OF A-OK
Our body runs on chemical processes that require certain amounts of vitamins and minerals. When these levels are unbalanced our body may not be able to perform at peak.
For example, IRON, is a very common mineral to be deficient in during pregnancy...case in point...ME.
But iron is very important for transporting oxygen through the body (hemoglobin) which causes fatigue and normal processes like brain function. During pregnancy iron deficiency anemia can cause the baby to come to early or be smaller than normal.
Knowing your base levels prior to conceiving or very early on in pregnancy will help you boost your stores of all the necessary Vitamins and Minerals.
If diet isn't enough chat with your provider or meet with a licensed dietician about supplements.
Staying on top of these areas will really help our body as it changes with the growing demands of baby.
Don't get discouraged if you are already in your third trimester, you can start any time to make small changes that can last a life time.
If you're feeling overwhelmed and want some help getting started with a safe and efficient exercise program, or want to learn how to transition your exercise program into your pregnancy, I can help. Sign up here for you complimentary consultation.
LISTEN, RESPECT AND HONOR WHAT YOUR BODY IS TELLING YOU!!!