How can I prevent fatigue during pregnancy?

Preventing Pregnancy Fatigue: Evidence-Based Strategies

Regular physical activity is the most effective way to prevent and reduce pregnancy fatigue, with at least 150 minutes of moderate-intensity exercise per week spread over 3 or more days providing significant benefits for energy levels and overall maternal health. 1

Understanding Pregnancy Fatigue

Fatigue is an extremely common symptom during pregnancy, particularly in the first trimester, affecting up to 90% of pregnant women 2. It can significantly impact a woman's quality of life and ability to maintain personal and social activities. Pregnancy fatigue stems from multiple factors:

• Physiological changes (increased oxygen demands, hormonal fluctuations)
• Fetal growth and development requirements
• Cardiovascular and respiratory adaptations
• Psychological factors (stress, anxiety)

Evidence-Based Strategies to Combat Pregnancy Fatigue

1. Physical Activity Program

Physical activity has the strongest evidence for preventing and reducing pregnancy fatigue:

• Exercise Prescription: Accumulate at least 150 minutes of moderate-intensity physical activity weekly 1
• Frequency: Spread activity over at least 3 days per week (daily activity is encouraged) 1
• Type: Combine both aerobic and resistance training exercises for maximum benefit 1, 3
  • Aerobic options: walking, swimming, stationary cycling
  • Resistance training: light-to-moderate intensity muscle strengthening exercises
  • Consider adding yoga and gentle stretching

Research shows that resistance exercise specifically leads to:

• Increased physical and mental energy in 92-96% of workout sessions
• Decreased physical and mental fatigue in 79-88% of workout sessions 3

A meta-analysis confirmed that exercise during pregnancy and postpartum has beneficial effects on women's fatigue levels, with supervised programs lasting more than eight weeks showing the greatest benefits 4.

2. Nutrition and Hydration

Proper nutrition is essential for managing energy levels during pregnancy:

• Ensure adequate energy intake (additional 300 kcal/day recommended during second and third trimesters) 1
• Maintain regular meals and snacks to prevent hypoglycemia 1
• Include an evening snack to decrease potential for overnight hypoglycemia 1
• Stay well-hydrated before, during, and after physical activity 1
• Consider iron supplementation if hemoglobin levels are <100 g/L 1

3. Rest and Sleep Optimization

Despite fatigue being common, strategic rest can help:

• Develop a personalized activity-rest program 5
• Avoid the supine position (lying flat on back) if experiencing light-headedness or nausea 1
• Recognize that pregnancy fatigue is often not fully relieved by rest alone 2

4. Psychological Support

Address psychological factors that may contribute to fatigue:

• Recognize the connection between fatigue and psychological variables like depression, anger, anxiety, and confusion 2
• Share information about the nature of pregnancy fatigue to reduce stress 5
• Acknowledge fatigue as a real problem during pregnancy 6

Safety Considerations

When implementing physical activity to combat fatigue:

• Stop exercise and seek medical attention if experiencing:

  • Persistent excessive shortness of breath
  • Severe chest pain
  • Regular and painful uterine contractions
  • Vaginal bleeding
  • Persistent dizziness or faintness 1

• Avoid:

  • Physical activity in excessive heat, especially with high humidity
  • Activities with risk of falling or physical contact
  • Scuba diving 1

Special Considerations

Even women with certain conditions previously thought to contraindicate exercise can benefit from physical activity:

• Women with anemia (hemoglobin <100 g/L) should receive iron supplements but can remain physically active if asymptomatic 1
• Women with multiple pregnancies can maintain light physical activity and activities of daily living 1

Conclusion

Implementing regular physical activity, optimizing nutrition, strategizing rest periods, and addressing psychological factors can significantly reduce pregnancy fatigue. The evidence strongly supports that becoming completely inactive during pregnancy could actually increase fatigue and lead to poorer outcomes 1.