Being pregnant is serious work. You're creating a living, breathing person and, well, that's exhausting. That's why fatigue is among the most common symptoms pregnant women experience throughout their pregnancy. However, most energy-boosting supplements are recommended for pregnant women do to safety concerns for both mother and child.
So, what can you do to keep yourself from feeling sidelined? These strategies are safe for pregnant women and can provide that extra dose of much-needed energy.
Dark leafy greens like kale and spinach are packed with vitamins and minerals like magnesium that can give you a serious energy boost. Adding them to a smoothie or making a salad are both fantastic options. Now, what about green juice? Pregnant women shouldn't consume unpasteurized juices, which can contain parasites. If you want to make your own, consult your physician first and then make sure your produce and juicer are meticulously cleaned.
In the past decade, coffee has been determined to be safe for consumption during pregnancy, but there are some guidelines. Most experts recommend consuming no more than 200 mg of caffeine on a daily basis, which works out to about two 8-oz cups of coffee. Because caffeine may also be present in tea and foods like chocolate, it's always best to err on the side of caution.
Daily exercise will not only boost your energy but help you stay healthy during your pregnancy. As a rule, you should be able to continue the same sort of exercise you were doing regularly before becoming pregnant -- be it running, pilates, etc. -- as long as your doctor gives you the OK. Just avoid increasing intensity and be sure to listen to your body.
There's no better beverage in the world than water and a cold glass can wake you right up. Drink plenty of water right when you get up in the morning to keep the body properly hydrated all day. Dehydration can make you feel tired, after all. Squeeze some fresh lemon juice in there for an added tart kick and vitamin C.
A diet rich in protein will help fill you up and keep you energized throughout the day. Protein also provides amino acids which assist in the baby's development while keeping your own muscles healthy and lean as well. You can get protein from both plant and animal sources like beans, nuts, lentils and lean meats.
Choosing the right kinds of carbohydrates during pregnancy can make a world of difference. The best kinds are those found in whole foods like fruits, vegetables and grains. These foods will give your body the fuel it needs so you can keep to your regular schedule as long as possible.
A common symptom of iron deficiency is fatigue and pregnant women need more iron than non-pregnant women. While adequate iron should be found in your prenatal vitamin, your doctor can determine through a blood test if you need more. You can get additional iron through foods like red meat and dark leafy green vegetables as well as with supplements.
Lastly, doing your best to keep stress at bay can have an immense impact on your energy levels. Factor in some time for yourself each day, whether it be meditation, a bubble bath or yoga and decompress. This will help you sleep better through the night, as well.
Be sure to clear any changes in your diet and/or routine with your physician while pregant to ensure safety and the proper development of your baby. You can find prenatal vitamins, baby food and more at eVitamins to keep both mom and baby happy and healthy.