talking point
oils. Include beans as well as fish rich in omega 3, such as mackerel, sardines and pilchards, twice a week.” Stay away from foods and drinks high in sugar, which can aggravate tiredness by causing “sugar highs” followed by crashes. “Especially avoid snacks high in animal fats such as crisps, chocolates, pastries and pies, as these usually provide an abundance of kilojoules, unhealthy fat and little nutritional value,” says Chrisna. She also recommends limiting caffeinated drinks to a maximum of two per day. Last but not least, monitor your weight gain. “Excessive weight gain is not only unhealthy for you and your baby but will also cause more tiredness towards the end of your pregnancy due to the extra weight you will have to carry around,” she explains.
DO YOUR BODY GOOD
In addition to following a balanced diet, Dr Barsky says exercise is highly recommended as a way to replenish energy. “This is due to the adrenaline produced during exercise and your body secreting endorphins which help you feel good. Exercise has also been found to improve the quality of sleep.” Dr Peter Vincent from the Medicross Tokai Family Medical and Dental Centre adds that it’s equally important to “take correct iron folate and calcium supplements from the beginning of pregnancy and to have standard blood checks and antenatal visits”. But above all, he says: “Listen to your body. If you are tired, rest. Pace yourself. Only do essential housework and don’t book non-essential activities. Ask for help from family and get enough sleep.” YP
FATIGUE FIGHTERS
YOU’RE EXHAUSTED, HEAVY AND UNCOMFORTABLE, BUT YOU STRUGGLE TO SLEEP – THE CRUEL IRONY!
1POP A PILL What? You’re hardly
allowed a Panado, so which “mother’s little helper” are we talking about here? Iron tablets, actually. Pregnant women are often lacking iron (your doctor can to a skin prick test to find out), and anaemia is a great culprit for fatigue.
2MAKE IT REGULAR A regular daily bowel 34 YOUR PREGNANCY
movement makes you feel less sluggish. The problem is, pregnancy often makes you constipated. Try a low GI, high-fibre breakfast (brown and wholewheat breads and cereals) for sustained energy release. The fibre will also help with the constipation.
3SLEEP ON THE JOB
At lunchtime, sneak into the car park and get horizontal on the back seat for a nap. Seriously, even a very short snooze can pick you up and help you through the looming afternoon.
BEEF UP YOUR IRON
Anaemia is a deficiency in the number or quality of red blood cells. It is a common cause of tiredness among pregnant women, according to Dr Peter Vincent from the Medicross Tokai Family Medical and Dental Centre. The first symptoms of anaemia are tiredness and paleness. You may then experience breathlessness, heart palpitations, headaches and occasionally dizziness.
During pregnancy the amount of blood that is pumped by the heart increases by 40 to 50 percent. Anaemia usually occurs in pregnancy when you can’t meet your body’s heightened demand for red blood cells. “The mother must increase her production of red blood cells and, in addition, the foetus and placenta need their own supply of iron, which can only be obtained from the mother,” explains Dr Vincent. He says pregnant women are more likely to suffer from anaemia if they have a diet low in iron, folic acid and/or vitamin B12, or if they are losing blood due to bleeding from haemorrhoids or stomach ulcers. “Anaemia is also more common in women who have pregnancies close together, as well as women carrying twins or triplets.” Dr Vincent suggests the best way to avoid anaemia during pregnancy is by following a varied diet rich in iron and folic acid as well as vitamin C, which helps the body absorb iron. He also stresses the importance of taking iron, vitamin and, most importantly, folic acid supplements. “It is now routine to recommend to women planning a pregnancy to take a folic acid supplement for the first 12 weeks of pregnancy and preferably before conception.”
GOOD SOURCES OF…
IRON Beef, lamb, chicken, beans, wholemeal bread, fortified cereals, eggs, dried fruit and dark green veggies such as spinach and broccoli. FOLIC ACID Wholegrains, beans, muesli, broccoli, beef, Brussels sprouts and asparagus. VITAMIN C Tomatoes, peppers, green vegetables, strawberries, pineapple, citrus fruit (lemon, lime, oranges) and potatoes.
4DOWN YOUR DRINK
Yes, it’s important to keep well hydrated, and it also makes you feel less tired. But if you’re up all the time at night weeing, it can be tempting to avoid your two litres of water. So trick your body by drinking your allotted quota all up earlier in the day instead. Stop having liquids a couple of hours before bedtime.
5EXERCISE MORE (YAWN!)
Your feet are swollen and the last thing you feel like doing is taking them for a brisk walk. But getting the blood circulating up to your head instead of pooling in your feet is exactly what will make you feel less tired. Endorphins (feel good hormones) are also released.
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