Mara is happy: finally pregnant! She actually wants to dance with happiness all the time - and get started straight away. Get the baby equipment, convert the guest room into a nursery, tell every single friend about the good news, do lots of nice things with her husband before the baby arrives. But Mara's constant tiredness, especially in the first trimester of her pregnancy, puts a real spanner in the works.
Every pregnant woman has probably experienced this feeling: I'm soooo tired! Perhaps you too have often found yourself in the passenger seat of the car or on the sofa at home with your eyes dropping shut. You may also feel exhausted and lacking in energy throughout the day. But don't worry! Noticeable tiredness is usually quite normal as a side effect of pregnancy. This is because your body is working at full speed during this time and is doing a great job when you are expecting a child. So don't be surprised if it signals tiredness.
Hormones also play an important role in this. Particularly in the first and third trimester of pregnancy, the changes in your body make you feel tired more quickly and more often. Some women also notice an unaccustomed faintness and lack of energy, yet before they even realise that they are pregnant.
Sometimes constant tiredness during pregnancy can also be an indication of an illness or a lack of nutrients such as iron deficiency.
What makes you tired during pregnancy?
The strongest hormonal changes occur in the first trimester of pregnancy. Production of the pregnancy hormone begins shortly after fertilisation. hCG (human chorionic gonadotropin). This in turn stimulates the production of progesterone and oestrogen. The subsequent rapid rise in progesterone levels in particular is now responsible for tiredness and sometimes also for mood swings during pregnancy. This hormone prepares the lining of the uterus so that the fertilised egg can implant comfortably. Progesterone also stabilises the pregnancy, for example by preventing premature contractions. The concentration of oestrogens also increases steadily. They help the UterusThis helps the skin to grow, the maternal connective tissue to become more elastic and the tissue as a whole to improve blood circulation, to name just a few tasks.
As you can see, the female body performs real feats, especially at the beginning of pregnancy. To ensure that the baby is well cared for and can develop properly, the Placenta and the uterus constantly. The blood volume increases and the heart has to pump a larger volume of blood through the pregnant woman's body. The metabolism changes, blood pressure and blood sugar levels fall. All these physical changes during pregnancy cost energy and make you tired.
Add to this a demanding everyday life in which, for example, caring for existing children and/or the job also play an important role, and it takes additional energy - and makes you all the more tired.
In the second trimester, the hormone levels stabilise and possible attacks of Nausea during pregnancysubside. Most pregnant women feel great now and fatigue is hardly an issue for them. This often changes again in the last trimester of pregnancy. Now it is mainly other physical changes that become more difficult for the pregnant woman and can make her feel more tired again: The baby bump increases considerably in size and also brings with it more and more weight that has to be "lifted". Quite a few pregnant women now suffer from back pain. In addition, a good night's sleep is not always a relaxed pleasure, as the sleep phases change, the bladder is more frequent at night and with a "ball belly" it is no longer particularly comfortable. You can find out more about sleep during pregnancy on my blog here.
In addition, an unhealthy lifestyle can also contribute significantly to feeling tired and listless (and this doesn't just apply to pregnant women!): In particular, too little exercise, an unhealthy diet and a lack of fluids put a strain on the body and literally rob it of energy.
What cheers you up during pregnancy?
You can do a few things to boost your energy levels and combat pregnancy fatigue. However, this does not mean ignoring the need for a nap in between (new German: powernap), a little rest or exercise. Quite the opposite! I know it's not always easy to reconcile your own needs with the demands "from outside". But now it's particularly important for you to listen to your body. So try to give yourself enough rest and relaxation. You shouldn't feel guilty about this either. Don't be afraid to ask for help around the house, for example, to take the pressure off you. Or ask someone from your family or circle of friends to go to the playground with your existing offspring while you rest with your unborn child or use the time for a yoga session.
Here's what you can do to recharge your batteries for your pregnancy:
– Keep moving: Moderate sports such as yoga, walking or swimming are very suitable for pregnant women to get the circulation going. Preferably in the fresh air, which also provides an extra dose of oxygen. So a walk is also good for you and your baby. You can also talk to your midwife or doctor about what kind of sport or exercise is also suitable for you. Also in my online counselling we are sure to find the right one for you.
- Eat a healthy diet: A balanced and varied diet plays an important role in how you feel during pregnancy. This includes vitamins, fibre and other valuable nutrients, especially from vegetables, fruit, wholemeal and dairy products. But meat and fish should also be on your plate from time to time. It is better to eat five to six small meals throughout the day than a few large, high-fat portions.
- Drink enough: You should drink at least 1.5 litres a day, preferably water or unsweetened herbal tea, during pregnancy. This gets the circulation going. However, it is not a good idea to combat tiredness with caffeine. It's not good for your child. So only enjoy caffeinated drinks such as coffee, black tea or cola in moderation. Here you can read more about proper nutrition during pregnancy.
- Turn your bathroom into a source of energy: Gentle Alternating showers stimulate blood circulation. If you find the alternating hot and cold full-body shower too unpleasant, you can also just rinse your legs alternately with warm and cool water. In any case, it is important to end with cold or cool water. Also a Rosemary bath is said to have a revitalising effect. To do this, add a few drops of rosemary essential oil to the bath water. The ideal temperature is between 28 and 38 degrees.
- Enjoy the contact with others: A pregnant woman certainly doesn't just belong resting on the sofa, but also socialising! So don't stop socialising, but cultivate and nurture it. Socialising with friends is always invigorating, no matter what you do together. A good chat (not just about your pregnancy!), a film night, a shopping trip, cooking together or little weekend outings - these are all real energy boosters!
When is there more to tiredness during pregnancy?
If the tiredness continues unchanged in the second trimester and/or possibly other symptoms are added, this goes beyond the "usual" level. In this case, don't hesitate to talk to your midwife or gynaecologist about it. A blood test can also provide information about the cause of your fatigue. The reasons may vary, but they require medical clarification and, if necessary, treatment:
Iron deficiency: Put simply, the trace element iron ensures that the body's cells are supplied with oxygen. During pregnancy, the need for iron increases because the baby, the uterus and the placenta also need to be well supplied. Iron is transported by the blood, which now flows in larger quantities in the pregnant woman's body. However, sometimes the amount of iron ingested with food is not sufficient to cover the need during pregnancy. Around 30% of pregnant women are affected by iron deficiency. It also manifests itself in chronic fatigue. Women may then need to take an iron supplement to ensure an adequate iron supply. However, this should only be done in consultation with the doctor.
Hypothyroidism: The thyroid gland produces hormones that are important for the metabolism and numerous bodily functions. If these thyroid hormones are no longer produced in sufficient quantities, this leads to corresponding impairments. In addition to extreme tiredness, hair loss and difficulty concentrating can also occur. The baby's development can also be impaired. Your doctor will know what treatment is required. Thyroid hormones also play an important role in the development of the breast and milk production. It is therefore also important for a successful breastfeeding relationship to check your thyroid levels during pregnancy.
Pregnancy depression: Negative thoughts, fears, doubts, lack of drive, persistent sadness - and tiredness are all signs of a Pregnancy depression. This is nothing for a pregnant woman to be ashamed of. However, they are symptoms that she should seek help for, as this condition can affect her bond with her child and can turn into a Postpartum depression transition. Your first point of contact here is your midwife or doctor.
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