Tackle fatigue during pregnancy with these expert tips

Namita Jain doles out useful tips to beat fatigue in pregnant women.

Has your pregnancy left you feeling extremely tired, lethargic and out of energy? You aren't alone! Fatigue is a quite common problem in pregnant women. With so many changes taking place in your body both internally and physically, you are bound to get exhausted. But worry not! Leading fitness and wellness expert Namita Jainshells out useful tips you can use to ease fatigue during pregnancy in her book'Fit Pregnancy'. Here's an excerpt.

Though morning sickness is the most famous sign of pregnancy, fatigue is probably the most common.

'Why do I feel so tired all the time?'

At the risk of repeating myself: this is normal, especially in the first trimester, and this too shall pass.

You're making a baby! And even though it may not be obvious externally, there is plenty of additional work taking place internally. Many consider the first few months to be the most important in a pregnancy. In fact, if you believe the old wives' tale, you should not be shouting about your pregnancy from the rooftops till you've completed your first trimester. It's not only a critical time in your pregnancy, it is potentially the riskiest.

But don't be alarmed, I'm going to explain what's going on behind the scenes. Your body is working overtime to create placenta, a vital organ that supplies nutrients and oxygen to the baby and helps remove waste products. This organ connects your developing baby to the uterus which, over the next nine months, will nourish and carry your baby to term. Further, the blood volume of your body increases in order to support your baby's development and there is an increase in your heart rate and metabolic rate. When your body starts adjusting to these changes, you often feel as if you're competing in a never-ending marathon.

The good news: there is a finish line. After the first trimester, once the manufacturing of the placenta is complete and your body has adjusted to the changes, you feel a little more energized and a little less tired. It is important to understand that fatigue is simply your body's way of telling you it needs rest.

Pamper yourself, especially in these first few months. Focus on taking care of yourself and get all the rest and relaxation you need. Get additional help for household chores, delegate responsibilities to your partner. If you have other children or young nieces and nephews, get them involved you'll be surprised to see how eager they are to help you in your hour of need. (Read: 7 asanas to ease your pregnancy)

'I get home from work exhausted, and can't wait to crawl into bed at night.'

Do more to do less: I always advise my clients to adjust their schedule. For example, if you are peppier in the mornings but find yourself wilting by afternoon, see if you can schedule your toughest tasks early in the day, so that the afternoon is less hectic. Cut back your working hours or work at home, where you are more relaxed. You could even enlist the help of your co-workers to lighten your load. Most establishments look kindly at pregnant women and make allowances for them, so make the most of it.

Power it: Get into the habit of taking power naps at least twice a day. Even a 15 to 20 minute catnap makes a difference. If you work in an office, put your head down on your desk, and rest. My client Pooja would put two chairs together in her office and take a power nap. She says: 'These power naps really refreshed me and gave me the energy to last through the day.' She would wake up revitalized, eat a snack and get back to work.

Eat right: Maintain your healthy diet of vegetables, fruits, wholegrain cereals, milk and sprouts; and limit junk foods. Snack on healthy food, such as a wholegrain sandwich with cottage cheese, buttermilk and crackers, fruit and yoghurt, or an energy bar. Remember to eat 6 to 8 small meals through the day.

Cut down on caffeine; drink chamomile or decaffeinated herbal tea (check with your doctor for his advice on which teas to consume) and make sure you're drinking plenty of water to stay hydrated.

'I drag my feet during the day and look for any excuse to lie down. Where will I find the energy to exercise?'

A little goes a long way: Strangely enough, too much rest and not enough activity can heighten fatigue. Any moderate activity, like a short walk, can actually make you feel rejuvenated. But don't overdo it you should feel energized, not exhausted.

Sleep like a baby: Try to get deep sleep. Understand your body's sleep needs. If you feel that you need more rest, increase the duration of your sleep you should feel refreshed when you wake up in the morning.

Take heart! Remember, it won't be long. If you're in your first trimester, you will have more energy in the second. If you're nearing the end of your pregnancy, your baby will be here before you know it.

Take frequent breaks through the day to stretch and breathe deeply. I end all my exercise classes with this relaxation technique for 5 to 10 minutes. You could practise this any time, anywhere! (Read: How to deal with morning sickness)

Close your eyes and breathe deeply; relax each body part.

Infuse energy into your body with every fresh breath.

Feel your breath moving through your body from the top of your head down through your neck, chest, stomach, back, hips, thighs and feet, to your toes.

Imagine the tiredness reducing with every exhalation.

Excerpted with permissions from Harper Collins Publishers from the book 'Fit Pregnancy' by Namita Jain. Buy the book here.

Namita Jain has carved a niche for herself in the fitness and wellness space with her brand 'Jaldi Fit' and company 'Live Active'. Her career spans over 25 years and her unmatched list of qualifications let her stay ahead of the curve. She has authored several books on health and fitness and contributed articles for top publications as well. She conducts classes in aerobics, yoga, Pilates, step workout and interval training. She also features as a nutritionist on the TV channel Food Food in their health cookery programme. Namita was the nutrition partner for Miss Femina India 2012. For more information on her wellness programmes, visit her websites: www.liveactive.com and www.jaldifit.com

You may also like to read:

• Common mistakes woman make during pregnancy
• 7 common pregnancy complaints and how to dodge them
• Know all about the epidural

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