Month three
Fatigue: fix it with food
You’re more likely to feel exhausted during the first and third trimesters of pregnancy, so make sure you build up your energy reserves by eating healthy, energy-boosting foods. Here’s how, writes Tina Otte
FATIGUE ASSOCIATED WITH
pregnancy ranges from mild to debilitating. It most commonly occurs in the first trimester, but often reappears during the third trimester. The good news is that you can increase your energy levels naturally by maintaining a healthy diet and lifestyle. Start by following a satisfying and nutritious anti-inflammatory diet (one high in a variety of organic fruits and vegetables, and as few processed foods as possible), being sure to avoid rapidly digesting carbohydrates such as white bread, and staying well-hydrated.
TOP UP ON THESE FOODS
Almonds This healthy nut has antioxidants and vitamins that increase body metabolism, control food cravings, and is good for the foetus’s growth and development. Banana has folate or folic acid that is considered a prenatal vitamin. Foods rich in folic acid increase haemoglobin count, reduce body pain and prevent birth defects. Barley is rich in iron, which helps fight fatigue during pregnancy. Legumes like red lentils, red kidney beans, black-eyed beans, and aduki beans helps fight anaemia. To increase haemoglobin count, include kidney beans in your diet. Vegetables like beetroot, radishes, red cabbage, red chillies and peppers, spinach (green with red stems), tomatoes, watercress, horseradish and parsley are loaded with iron. Broccoli This superfood is also a rich source of essential vitamins and proteins. It’s one of the effective foods that fight fatigue. Carrots are rich in vitamin A and have folate, which is good for the expectant mother. Eat carrots raw or blend them into a juice. Fenugreek leaves. To stay strong and healthy, include calcium-rich foods. It fights fatigue and improves bone density. Fruits Go wilds on cranberries, raspberries, red apples, cherries, plums, strawberries, watermelon and pineapple. Herbs Cayenne, mint, mustard, sage, rosemary, thyme. Orange This citrus fruit is a rich source of vitamin C and folic acid. To fight fatigue, women must have healthy fluids like orange juice. This also helps with the absorption of iron. Pomegranate The red juicy fruit increases blood circulation in the body, which fights fatigue and also increases body metabolism. Seafood is a rich source of omega-3 fatty acids and essential antioxidants that are required during pregnancy. However, consume in limited amounts, as it’s rich in mercury and over-consumption of mercury can be harmful. Sunflower seeds are not only for the birds. These seeds are packed with nutrients in the form of minerals – iron and magnesium, vitamin E and other essential fats. Tofu This is a healthy alternative to paneer. It’s low in calories, fat and healthy too. Tofu is filling and rich in calcium. Turnip greens Calcium deficiency can cause health disorders and also lead to fatigue during pregnancy. Have turnip greens to overcome fatigue and stay strong during pregnancy. Whole grains Whole grains are nutritious and rich in fibre. Eating heavy foods make you feel sluggish and tired easily as the body energy is spent in breaking down heavy food particles. So, have light, filling and easy-to-digest whole grains in your diet. Yogurt is rich in calcium and vitamins. The healthy probiotic bacteria in yogurt fight fatigue and also cleanse the system. Spinach This superfood is a rich source of vitamins, minerals and essential proteins. The green vegetable is rich in folic acid and iron that fights fatigue during pregnancy.
SKIP THE SWEET STUFF
Sugary treats may give you an instant energy boost, but when your blood sugar drops, you’ll feel even more tired than before. A better choice: complex carbohydrates, such as yogurt or a piece of fruit with a slice of cheese.
UP YOUR WATER INTAKE
A glass of water does more for energy levels than a cup of tea. That’s because fatigue is often a symptom of dehydration. The ideal amount: at least six to eight glasses a day. Fill up on soups, fruits and vegetables. Their high water content counts toward daily hydration totals.