Tuirse agus toircheas: conas a bheith níos lú tuirseach?

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Tuirse agus toircheas: conas a bheith níos lú tuirseach?

Pregnancy is a real upheaval for the female body. Carrying life, providing the baby with everything he needs to grow requires energy, and the expectant mother can experience some fatigue during her pregnancy.

Why am I so tired?

From the first weeks, pregnancy brings about profound physiological upheavals in order to prepare the body to welcome a life and then over the weeks, provide all the elements necessary for the growth of the baby. Even if everything is perfectly orchestrated by hormones, the great conductors of pregnancy, these physiological transformations are nonetheless a test for the body of the mother-to-be. It is therefore natural that the pregnant woman is tired, and in a more or less pronounced way during the pregnancy.

Fatigue in the first trimester of pregnancy

Where does fatigue come from?

In the first trimester, fatigue is particularly important. As soon as the egg is implanted (approximately 7 days after fertilization), certain hormones are secreted in quantity to ensure the proper development of the pregnancy. Due to its relaxing action on all the muscles of the body (including the uterus), the strong secretion of progesterone is essential for the egg to implant correctly in the uterine lining. But this key hormone of pregnancy also has a slight calming and sedative effect which will lead to bouts of drowsiness in the mother-to-be during the day and in the evening, a desire to go to bed very early. The various ailments of the beginning of pregnancy, nausea and vomiting in the foreground, also play on the physical but also psychological fatigue of the mother-to-be. Hypoglycemia, frequent in early pregnancy due to certain physiological changes in blood sugar and insulin levels, also contribute to these “bar ups” felt by the expectant mother during the day.

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Tips for better living the 1st trimester of pregnancy

  • this advice seems obvious, but it is always good to remember it: rest. Certainly at this stage your belly is not yet rounded, but your body is already undergoing profound changes which can tire it;
  • while taking time to rest, try from the start of your pregnancy to maintain a regular adapted physical activity: walking, swimming, prenatal yoga, gentle gymnastics. Physical activity has a stimulating effect on the body, all the more so if it is practiced outdoors;
  • take care of your diet and more particularly the intake of vitamins (C and B in particular) and minerals (iron and magnesium in particular). On the other hand, avoid taking food supplements in self-medication. Ask your doctor or midwife for advice.

Fatigue in the second trimester of pregnancy

Where is she from ?

The second trimester is usually the most pleasant of pregnancy. After a first trimester of adaptation and strong hormonal upheavals, the body is gradually taking its marks. The now visible belly becomes rounded over the weeks, but it is not yet too large and generally causes little inconvenience at this stage of the pregnancy. The secretion of progesterone stabilizes and the “bar ups” tend to disappear. The mother-to-be, however, is not immune to fatigue, especially if she has a busy professional life, physical work or small children at home. Sleep disorders due to nervousness, stress or physical ailments (back pain, acid reflux, etc.) may begin to appear with consequences on energy and daily vigilance. This fatigue can be increased in case of iron deficiency, common in pregnant women.

Tips for better living the 2nd trimester of pregnancy

  • take time to rest, with a little nap on weekends, for example;
  • continue to watch your diet, focusing on fresh fruits and vegetables in season, oilseeds, legumes, quality proteins to fill up with vitamins and minerals. Favor foods with a low or medium glycemic index (whole grains rather than refined, cereal or sourdough bread, legumes, etc.) to avoid fluctuations in blood sugar which lead to drops in energy throughout the day. Introduce a source of protein (egg, ham, oleaginous …) at your breakfast: this promotes the secretion of dopamine, the neurotransmitter of energy and motivation;
  • do not forget to take the prescribed iron supplementation daily in case of anemia;
  • Unless there are medical contraindications, continue your physical activity. This is “good” fatigue for the body. Prenatal yoga is particularly beneficial: by combining work on the breath (pranayama) and postures (asanas), it brings calm but also energy;
  • a few acupuncture sessions can also help regain energy. Consult an acupuncturist or a midwife with an obstetric acupuncture IUD;
  • try different relaxation techniques to find the one that suits you best: relaxation therapy, meditation, breathing. It is an excellent tool against sleep disorders which may worsen over the weeks, and against everyday stress which consumes energy on a daily basis.
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Third trimester fatigue

Where is she from ?

The third trimester, and more particularly the very last weeks before childbirth, is often marked by the return of fatigue. And this is quite understandable: at this stage of pregnancy, the uterus and the baby begin to weigh on the body of the future mother. The nights are also more and more difficult because of the difficulty in finding a comfortable position, the various ailments of the end of pregnancy (acid reflux, lower back pain, night cramps, frequent urges to urinate, etc.) but also of the anguish mixed with excitement as childbirth approaches. Having difficulty sleeping or waking up several times at night, the expectant mother is often tired in the early morning.

Tips for better living the 3rd trimester of pregnancy

  • at the end of pregnancy, it’s time to slow down. Maternity leave comes at the right time to rest. In the event of severe fatigue, contractions, arduous working conditions, long travel time, your gynecologist or midwife may prescribe a two-week work stoppage for pathological pregnancy;
  • make sure you have good sleep hygiene: have regular bedtime and wake-up times, avoid exciting drinks at the end of the day, go to bed at the first signs of sleep, avoid using screens in the evening;
  • in case of difficult night, take a nap to recover well. Be careful, however, that it is neither too long nor too late, at the risk of encroaching on the night’s sleep time;
  • to find a comfortable position to sleep, use a nursing pillow. In the gun dog position, on the left side, the top leg bent and resting on the cushion, the tensions of the body are generally relieved;
  • against sleep disorders, consider alternative medicine (homeopathy, herbal medicine, acupuncture) but also relaxation techniques (sophrology, meditation, abdominal breathing, etc.);
  • do not hesitate to get help on a daily basis for cleaning, shopping, seniors. This is by no means an admission of weakness. In the past, when several generations lived under the same roof, mothers-to-be benefited from the help of their families on a daily basis. Note that under certain conditions, you can benefit from financial assistance for a household help;
  • your belly is heavy, your body more difficult to move, the ligament pains intensify, but an adapted physical activity remains recommended even at this stage of the pregnancy, except medical contraindications. Swimming is particularly beneficial: in the water, the body is lighter and the pain is forgotten. The soothing action of the water and the regularity of swimming movements also help to find a certain calm, and thus sleep better at night.
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