Energy Boosting Tips

The Situation:

Caffeine during pregnancy is a debated topic. Is one cup of coffee ok? Or should no caffeine be ingested during pregnancy? Although it is said that 200-300 mg of caffeine is considered safe during pregnancy, there are some energy boosting food alternatives and lifestyle tips that may be able to help prevent the need for a caffeine fix!

The Solutions:

Complex Carbohydrates

Complex carbohydrates are less refined, contain less sugar or have more fiber than simple carbs. Examples of simple carbs are white flour products, soda, candy or sugary breakfast cereals.

These foods give you a short burst of energy, but then lead to a crash. Leaving you reach for caffeine or sugar soon after.

Instead, try complex carbohydrates such as whole grains (think oatmeal, quinoa, barley), legumes, veggies and fruits, which take longer for your body to digest. Slower digestion means your “fuel” will last longer, and you will be less likely to feel those tired spells in the afternoon.

Protein

Eating the right amount of protein can also help your body stay energized. Eating protein with your complex carbohydrates helps to slow down digestion as well. During pregnancy protein needs are increased and if your diet is lacking you may feel more fatigue. Try for 80-100 g of protein a day towards your second and third trimesters. Foods high in protein include eggs, beans, nuts, tempeh, and animal proteins.

Vitamin B12

One job of Vitamin B12 is to help break down carbohydrates into glucose, which is the energy for our cells. Ingesting enough B12 is crucial for this process which in turn helps with energy levels. Animal sources, especially beef, eggs, liver, fish and dairy products all contain high amounts of B12. If you follow a vegan eating style, look into supplementing B12, because plants do not contain this nutrient.

Zinc

Zinc is a very important mineral for a variety of reasons. It is associated with hundreds of enzymes in your body for various chemical reactions. Getting enough zinc will ensure these processes are running smoothly and thus keep your energy up. Feelings of fatigue can be associated with zinc deficiencies. Foods high in zinc include oysters, beef chuck roast, crab, lobsters, pork chops, pumpkin seeds and legumes.

Magnesium

Magnesium is a required cofactor for energy production (and literally over 300 reactions in the body!), so eating enough magnesium can help ward off those feelings of fatigue during pregnancy. Foods high in magnesium include avocados, pumpkin seeds, chia seeds, almonds, cooked spinach, cashews, chocolate and peanuts.

Hydration

One of the first signs of dehydration is fatigue. Fluid needs increase during pregnancy and it is very important to focus on drinking fluids throughout the day. Fluids with no or low sugar will hydrate much better. If water isn’t your thing, try infusing it with herbs and fruit, such as mint, lemon, ginger, strawberries, cucumbers. You can also try seltzers or diluted juice.

Sleep

In theory, this is the easiest step, however during pregnancy sleep may be more difficult. Whether it’s nausea, having to change your normal sleeping position due to an increasingly large belly, stress, bad dreams, restless legs, heartburn...the list goes on. Focusing on your sleep hygiene may seem impossible, but I promise, it’s worth it.

First, try to stay consistent with your bedtime and get up about the same time each day. Your body appreciates routine. Constantly changing sleep schedules is equivalent to jet lag for your body. Also, listen to your body and take small naps if needed - you are literally growing a human and it’s hard work.

Next, if drinking caffeine, try to avoid it at least 12 hours before bedtime. This is how long caffeine can affect you, even if you do not feel it. Also, if stress is keeping you awake, try relaxation techniques or apps. There are lots of resources for stress reduction and putting in the work pays off, your mental health will thank you.

And...get all the pillows! There are tons of body pillows made specifically for improving sleep during pregnancy.

Move Daily

It may seem strange, but increasing activity and movement each day does actually help give you more energy. Bonus if you get sunshine and fresh air during your movement. Try walking after lunch each day. Start small and stay consistent.

You got this

Fact: fatigue is very common during pregnancy. Also fact: you can start by taking small steps to help improve your energy and enjoy this wonderful experience.