One of the most important aspects of the first trimester is keeping your energy level up. That’s no small feat! Pregnancy typically conjures thoughts of fatigue and exhaustion, and although nearly every woman experiences a decrease in energy at some point during pregnancy, there are ways to boost energy and keep you moving right along until you give birth.

Here are six ways to stay happier and healthier in the beginning of your pregnancy and beyond:


1. Exercise. Exercise is important to a healthy pregnancy and a common factor among women who say they felt energetic during their pregnancy. If you can commit a little time to physical activity, it will give you a huge energy payoff. What can keep your energy up? Just about anything that gets you on your feet and moving is beneficial. Low impact is best while you are pregnant.

With your healthcare provider's permission, make it a habit to engage in physical activity each day. Take a brief walk outside during the day or perform some light yoga stretches at lunch or while you cook dinner. Make exercise something you look forward to by choosing activities you enjoy. Dance to your favorite radio station or put on your favorite dance CD, for example.

You can walk on the treadmill or use a stationary bike while you watch TV. You can sit on your exercise ball. This is also a good time to do some light weights or an exercise band in front of the TV to keep your muscles toned. Exercise will energize your body and increase the blood flow, which nourishes your body.

Having someone to exercise with can make it more fun. Find another pregnant mom to join you on a nice walk through a park or hire a prenatal fitness trainer to motivate you and help you exercise in a safe and healthy way.

2. Get Enough (Quality) Sleep. Oft en, in our pursuit to get everything done, we put sleep at the bottom of the list. Making time for sleep is essential to feeling alert and ready to take on the day − during pregnancy and even aft er birth. One of the keys to maintaining good energy levels is getting at least eight to nine hours of quality sleep a night. Another key to a good night’s sleep is your sleeping position. Th e best position for you to sleep during pregnancy is on your left side. Th is helps to increase the amount of blood and nutrients that reach the placenta and your baby.

Placing a pillow between your legs, keeping your legs bent at the knees and having pillows in front and behind your back will help, too.

3. Eat Healthy! Eating healthy provides many benefits and is so important for your body and mind! As your pregnancy continues, and your baby grows, there will be demands on your body that can only be met with a healthy diet. “A lack of nutrients is one of the most frequent, but least recognized, causes of depression,” says Shelia Kirkbride, a clinical psychologist. You can boost your body's healing capabilities by eating foods containing vitamin B6, which helps the body produce serotonin, which creates a calming effect and also has been shown to help keep morning sickness at bay. Vitamin B6 is found in animal sources but is also available in non-animal sources such as sweet potatoes, chicken, bell peppers, garlic and bananas. For those without nut allergies, you can add in nuts such as cashews, almonds and walnuts. These nuts are rich in protein and contain magnesium, a mineral that plays a vital role in converting sugar into energy to keep you moving.

4. Drink Plenty of Water. Along with your food intake, it is important to make sure you drink plenty of water. All chemical processes involve energy metabolism and water helps you feel more energetic. Pregnant women, especially, should drink the recommended eight to ten glasses of water a day (8 ounces per glass) to keep healthy and hydrated and to maintain energy. Angel Miller, a health-care professional and certified nurse midwife, commented, “A five percent loss of water can lead to constipation, headaches, nausea (and other morning sickness symptoms) and fatigue. Pregnancy can be uncomfortable enough without adding these symptoms!”

5. Get The Proper Supplementation. No matter how conscientious you are about eating all the healthy foods needed for a healthy pregnancy, there can still be nutritional deficiencies. Your prenatal vitamin is an important way to boost energy and avoid lows, giving your body the extra nutrients you and your baby need. During pregnancy, your developing baby takes all the nutrients it requires fi rst, and you get what is left over. As the baby grows, energy requirements continue to increase each trimester, and you may find it difficult to make healthy food choices to keep up with the increased caloric and energy requirements. It becomes critically important for you to get all the nutritional requirements to support fetal development and growth, as well as what your body requires to support maternal tissues (i.e., placenta and breast), metabolism and reproduction changes. Corry Matthews, a fitness and nutrition expert and owner of Max Muscle in Manassas states, “Safe/recommended supplements during pregnancy include prenatal vitamins, DHA/EPA [for nervous system development], ginger [for nausea], and certain brands of natural protein powders.”

6. Relax and Maintain Calm. Pregnancy can be a stressful time, but it's important to learn how to relax, and both you and your baby will benefit. When you are stressed, your body makes physical and chemical changes to try to protect it. If Mom feels calm, relaxed and happy, these feelings are passed on to your baby. Having a calm and collected mind is vital to staying healthy during pregnancy.

Closing your eyes and focusing on a single image or thought for a few minutes a day can reduce blood pressure, boost the immune system and provide you with more energy. If you find it hard to do this, try taking a deep breath in and up, and then out and down. Try this for at least three breaths to calm yourself down. (Yes, this works on small children having temper tantrums, too.)

Taking time each day for yourself can significantly lower stress and keep your energy levels high. A 20-minute nap can restore expended energy. Listen to your favorite music or indulge in that good book you’ve wanted to read. Whatever your pleasure, set aside time to enjoy it. You and your partner are in this journey together; make time for your partner during these busy nine months. Plan that special date night out, a movie night in or game night with friends. It is important to take time for friends and family to keep you connected. Th ey will love being able to share this special time in your life.

Energy during pregnancy doesn't have to be a something you only wish for. By listening to your body, taking care of yourself, and following these tips, you will experience more energy so you can fully enjoy your pregnancy and the planning process for your baby’s arrival. For more tips and advice for a healthy pregnancy, as well as a guide to the first nine months aft er childbirth, visit www.9monthsin9monthsout.com or purchase the book “9 Months In ~ 9 Months Out” at Amazon.com

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STACIA D. KELLY
Stacia D. KELLY, PH.D holds a Ph.D. in Holistic Health and is a Black Belt. She is a certified yoga instructor, certified Fight Like a Girl & Girls on Guard Instructor, and certified personal trainer. She specializes in mental focus training and stress management with her clients and students. She is the owner of Studio13 by MBS Works and a Director with USANA Health Sciences