Nutrition Solution to Fight Fatigue
How common is fatigue during pregnancy?
Fatigue or tiredness is one of the most common symptoms during pregnancy. Some women feel tired throughout their pregnancy, while some will hardly feel exhausted at all. Even though the experience with fatigue will differ with every woman, majority of women will experience some amount of tiredness that is more than usual during pregnancy. You are more likely to feel exhausted during the first trimester; it seems to go away during the second trimester, but will mostly reoccur during the third trimester.
How can my diet help me manage fatigue?
Food is always the body’s fuel, and adopting a nutritious diet will definitely support and maintain your energy levels. Particularly during pregnancy, fatigue can worsen if you are not getting adequate amounts of nutrients. Consumption of sufficient quantities of iron, protein and calories is vital for overcoming fatigue. You will also need to drink enough fluids during your pregnancy.
Moreover, consuming a healthy diet is important to avoid feeling tired during pregnancy –
- Plenty of fruits and vegetables
- Starchy food like bread, potatoes, rice
- Protein-rich food like fish, eggs, poultry
- Dairy food such as milk, cheese, yoghurt
Are iron-rich food beneficial for fatigue?
Consumption of food rich in iron will help you in avoiding symptoms of tiredness and weakness.
| Sources of iron | |
|---|---|
| Meat and seafood | Chicken, crab, egg yolk, fish, lamb, pork, oysters |
| Fruits | Dried fruits such as raisins and apricots, oranges, plums, watermelon, grapes |
| Legumes | Peas,lentils,soybeans |
| Vegetables | Black-eyed peas, broccoli, sweet potatoes, spinach |
| Other food | Peanuts, peanut butter, pine nuts, pumpkin or squash seeds |
Vitamin C helps your body to use iron, and thus including food high in vitamin C such as orange juice, melon, green peppers, strawberries and cabbage is useful. Since caffeine can hinder the absorption of iron in your body, remember to avoid drinks or food containing caffeine such as coffee, tea, cola and chocolates for at least 1-3 hours before or after eating iron-rich foods. Also, cook foods in minimal quantity of water and for the shortest possible duration for retaining its iron content.
- American Pregnancy Association. Fatigue during pregnancy. Last updated: August 2015. Available from: http://americanpregnancy.org/your-pregnancy/fatigue-during-pregnancy/. As accessed from: 5/5/2016.
- National Health Service (NHS). Tiredness in pregnancy. Last reviewed: 30/3/2015. Available from: http://www.nhs.uk/conditions/pregnancy-and-baby/pages/tiredness-sleep-pregnant.aspx. As accessed from: 5/5/2016.
- National Health Service (NHS). Have a healthy diet in pregnancy. Last reviewed: 27/1/2015. Available from: http://www.nhs.uk/Conditions/pregnancy-and-baby/pages/healthy-pregnancy-diet.aspx. As accessed from: 5/5/2016.
- Increasing Iron in Your Diet during Pregnancy. Available from: https://my.clevelandclinic.org/health/diseases_conditions/hic_Am_I_Pregnant/hic_Good_Nutrition_During_Pregnancy_for_You_and_Your_Baby/hic_Increasing_Iron_in_Your_Diet_During_Pregnancy. As accessed from: 5/5/2016.
