The bodies of pregnant women work very hard and it is extremely tiring for many of them. Here are some tips and advice for not suffering too much from fatigue.
It is difficult for ordinary people to imagine the intensity of the fatigue that strikes pregnant women during the first trimester of their pregnancy. Many of them could sleep anywhere: under their desk, in the car or even leaning on their hand in front of the computer screen. The fatigue is such that they tell themselves that even a minute of sleep would do the trick and that a little deep sleep would be worth gold.
But why is the fatigue so intense? What can you do when every little thing is hard to do and you have a family? Here are some tips to reduce fatigue and continue to be active despite everything.
Why am I so tired?
During the first trimester, it is the increase in progesterone levels that increases fatigue. Once the uterus is lined and growth is well underway, this rate decreases and fatigue, in most women, also decreases.
For others, it's gastric reflux, nightmares,the sore breasts, the fears, the pressure on the bladder that forces you to get up and the growing baby that disturbs sleep at night. These women who sleep poorly never wake up feeling really rested.
Rest at all costs
If you are exhausted and have young children, take naps with them every chance you get. Also take advantage of Grandma's visit to stretch out a bit. At work, you can find a meeting room that isn't used during lunchtime and book it for a half-hour nap. One mum even told us of finding a sofa away from prying eyes where her boss sent her to doze off for a few minutes when she was no longer able to work.
Any time is good for rest, so jump at every opportunity! You can put off cleaning until later and anyway, you'll be much more efficient when you're rested.
Ask for help
For those women in whom fatigue is not just a symptom of the first trimester and on the contrary clings on throughout pregnancy, it would be wise to seek outside help before you become more exhausted.
First, you can:
- Ask your parents and friends to babysit from time to time;
- Ask your older children to help with housework and other chores;
- Let go and acceptthat the house is not as clean as usual;
- Buy prepared meals, more and more caterers are offering tasty he althy meals at good prices.
Organizations are there to help you
Check with the Centre de Santé et de Services sociaux (CSSS) in your area. The services offered there are not the same everywhere, but if yours does not offer a respite service, the nurses will suggest other services available near you.
If you live in the East of Montreal, you can contact Relevailles and ask for a Help. With this home service, a perinatal assistant supports you, helps you take care of the children, prepare meals and do light housekeeping for an amount that varies between $0 and $40 (depending on your means) for 3 hours. The referral service is already available in Montreal and on the North Shore, but will also be offered in Laval in 2014. In the meantime, the office serving eastern Montreal also offers a telephone referral service.
Volunteer centers also offer respite and babysitting services. Your CLSC can suggest volunteer centers in your neighborhood. To find a volunteer center in the Quebec region, consult this website.
Finally, if few free services are offered in your area, if the wait is too long or if you are not eligible for certain services because your income is too high, youYou can hire a housekeeper or babysitter who will support you and give you the opportunity to rest.
Eat the right thing
A baby that is almost fully formed in one trimester and their blood volume is increasing is asking a lot of their body. For this reason, the diet of a pregnant woman must be varied, balanced and rich in iron, fiber and calcium. A pregnant woman must also have enough to eat so as not to weaken further and feel even more tired.
If you want to estimate your daily intake, visit Canada's Food Guide. There you will find a section on recommended diet for pregnant women and you can adjust if you find you are missing portions.