5 tips to combat fatigue during pregnancy

This may be what alerted you... This irrepressible desire to sleep, anywhere and at any time, despite your 8 hours of sleep each night. Pregnant women rarely escape this  pregnancy fatigue, particularly during the first and third trimesters. And this is normal. The body is in the midst of hormonal, physical and emotional upheaval: from the beginning of pregnancy, it secretes a large quantity of progesterone, a hormone that causes intense fatigue and the desire to sleep. The formation of the placenta and the vital functions of the embryo also demand a lot from it. This fatigue diminishes during the second trimester, the mother-to-be seems to regain her tone and a surge of energy... short-lived. Once the third trimester has begun, fatigue returns and will become more present, particularly as the delivery approaches, due to the weight of the baby, the accumulated kilos, the increasingly shortness of breath, other pregnancy ailments such as back pain and insomnia, the eldest (sometimes) to manage, etc. Yes, pregnancy is not easy (your body is still in the process of creating a human being, let's remember that! 

An unbalanced diet can cause fatigue. When pregnant, and from the first day of pregnancy, it is essential to eat well for your health and the proper development of your baby. But it is not so easy to find your way around when you look at the  list of foods prohibited during pregnancy (and there are many). To avoid deficiencies, it is best to focus on foods rich in iron and protein ( red meat, poultry - well cooked -, eggs, fish, shellfish, etc.) , because it is well known: a lack of iron leads to a decrease in the number of red blood cells responsible for transporting oxygen. However, oxygen that is less well transported immediately leads to fatigue. Vitamin C is THE anti-fatigue vitamin par excellence. Its consumption in sufficient quantities helps reduce fatigue. It is found in many foods, including citrus fruits, blackcurrants, red and green peppers, parsley and kiwi. Another essential nutrient to fight fatigue: magnesium. A good reason to eat chocolate, in moderation all the same. A balanced diet consists of foods rich in calcium (provided by dairy products), carbohydrates (bread, pasta, potatoes, etc.), lipids (oil, butter, etc.), vitamin B9, etc. By eating this way, you will feel better, you will have more energy and you  will promote reasonable weight gain , which is not insignificant. When pregnant, we do not skip any meals and we take the time to enjoy a good breakfast to avoid cravings. It is also very important to hydrate well.

Curing evil with evil? That's a bit like it. Adequate physical activity can prevent and alleviate the ailments of pregnancy, including fatigue. Emmanuelle Berne, choreographer, professional dancer, fitness specialist for pregnant and postpartum women, reminds us of the importance of practicing a sport during pregnancy . First of all, because it's good for morale.  In addition to the physical benefits, you will feel more serene and full of energy, and therefore less tired.  Sport is also good for the body:  childbirth is prepared for like a marathon. Regular physical activity will allow you to maintain your muscles, strengthen your abdominal belt, become aware of your perineum, improve your breathing capacity, and therefore facilitate your childbirth. Finally, practicing a sport also helps improve the quality of sleep . Regular exercise will allow you to have peaceful nights (it's good fatigue, as they say). Be careful, however, to stop at least three hours before going to bed, at the risk of creating the opposite effect! Overstimulated, you might not be able to fall asleep.

We can never say it enough, rest while you can! Take a nap as soon as you feel the need if you can, try to go to bed early to sleep at least 8 hours each night. Even if you feel good, still limit activities that can tire you out or that require you to stand for too long. If you have a weekend with friends planned, try to schedule some off-peak hours in your schedule to give yourself some moments of rest and time just for you, in peace, for a series or a good book. 

Soothed, we feel more rested. The activity that relaxes every time during pregnancy is massage. It provides a relaxing effect that plays a considerable role in your state of fatigue. A massage, whatever its form (alone, in duo, hypno massage, back massage, leg massage, etc.) has the benefits of evacuating stress, worries, physical, mental or emotional fatigue, letting go and filling yourself with positive energy! Other activities such as sophrology, meditation or yoga also play a key role in calming the mind through breathing control.