During pregnancy, many changes occur in a mom's body. One of the most common complaints experienced by moms is prolonged fatigue. In fact, some moms feel they lack energy throughout the day even though they have had enough sleep and haven't been very active.
Here Are Some Reasons Why Pregnant Women Often Feel Tired:
1. Hormonal Changes
Since the beginning of pregnancy, a mother's body produces a very high amount of the hormone progesterone. This hormone is important for maintaining the pregnancy, but it can cause side effects such as excessive drowsiness, a feeling of weakness, and a decrease in energy.
In addition, the hormone progesterone also affects the digestive system and the central nervous system, causing the body to respond more slowly to activities. It's no wonder if Moms feel exhausted even after doing light activities.
2. Physical Changes
Moms' bodies undergo many physical changes during pregnancy. The heart works harder to pump blood throughout the body, including to the continuously growing uterus. Blood volume also increases by about 50 percent more compared to the pre-pregnancy condition.
Not only that, changes in body posture, the heavy weight of the fetus, and pressure on internal organs such as the lungs and bladder also contribute to feelings of fatigue. All these biological processes are the body's way of adapting to the needs of the little one, but they require a lot of energy and cause exhaustion.
3. Stress and Anxiety
In addition to physical aspects, emotional conditions are also affected. Many expectant mothers experience anxiety about the pregnancy condition, the childbirth process, and the responsibilities of being a parent. This emotional stress can gradually drain energy, even affecting sleep quality and overall health.
Perubahan mood yang tiba-tiba
atau sering merasa cemas juga bisa menjadi tanda Moms sedang mengalami prenatal
depression, yang merupakan kondisi medis yang patut diperhatikan.
4. Anemia
One of the most common causes of fatigue in pregnant women is anemia. When the body lacks iron, hemoglobin production decreases, resulting in suboptimal oxygen distribution throughout the body's tissues. As a result, moms feel weak, easily dizzy, and have difficulty concentrating.
Anemia during pregnancy is usually detected through routine laboratory tests. Doctors will recommend iron supplements or adjust the diet to keep hemoglobin levels stable.
Tips for Pregnant Mothers to Avoid Fatigue
1. Get Enough Rest
Quality sleep is very important for pregnant mothers. Moms are advised to sleep 7 to 9 hours each night. If possible, add a nap of 30 minutes to 1 hour to help restore energy.
Use a special pregnancy pillow or sleep on your left side to improve blood flow to the fetus and reduce pressure on vital organs.
2. Consumption of Healthy Food
Nutrition is the key to maintaining energy during pregnancy. Make sure Moms consume foods rich in iron, folic acid, protein, and B-complex vitamins. Avoid processed foods, high sugar, and excessive caffeinated drinks as they can cause drastic spikes and drops in energy levels.
Moms can also manage their eating pattern by having small but frequent meals (5–6 times a day) to make the digestive system work more efficiently.
3. Meeting Fluid Needs
Even mild dehydration can make the body feel sluggish. Therefore, Moms need to ensure adequate daily fluid intake, which is about 8–10 glasses of water per day. Fluids help keep the body's metabolism running smoothly and prevent constipation, which is also common during pregnancy.
If you're bored with plain water, Moms can consume pure coconut water or fresh fruit juice without added sugar.
4. Regular Light Exercise
Exercising during pregnancy is not only safe but also recommended. Light activities such as walking, prenatal yoga, or pregnancy exercises help improve blood circulation, strengthen muscles, and enhance mood.
By exercising, the body will produce endorphin hormones that can reduce stress and increase energy. However, make sure Moms choose a type of exercise that is suitable for their pregnancy condition and get approval from a doctor.
5. Limit Activities
Pregnancy doesn't mean Moms have to stay active all day long. Know your body's limits and don't hesitate to reduce activities if you feel tired. If household chores feel overwhelming, ask for help from your partner or other family members.
Don't feel guilty for taking a break, because your health greatly impacts your little one's development.
6. Consult with a Doctor
If fatigue persists continuously despite having rested and eaten well, it is advisable for Moms to consult with an obstetrician. A thorough examination can detect medical conditions such as anemia, thyroid disorders, or low blood pressure that require further medical attention.
By maintaining a balanced diet, getting enough sleep, engaging in light exercise, and receiving emotional support from the surrounding environment, Moms can manage fatigue better and enjoy their pregnancy with full happiness.
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