Pregnancy isn’t a sickness, but for some, it can feel like a whole different adventure. One minute you feel on top of the world, and the next, you’re completely wiped out, have no appetite, or just feel off.
Hormones are often behind mood swings, nausea, and physical changes, but when you’re constantly tired, it could be your body’s way of telling you that something might not be quite right.
Sometimes, fatigue is caused by a lack of iron in your body or a protein deficiency.
Overcoming pregnancy fatigue
For Thandokazi Woko from East London, the first trimester of her pregnancy in 2017 was a nightmare. She explains feeling tired and disconnected from everything. “I felt really tired, especially after vomiting. My main symptoms were morning sickness, fatigue, and extreme weight gain,” she recalls.
She remembers visiting a local clinic to discuss her lack of energy and other pregnancy symptoms. She was told it was just her body adjusting to the hormonal changes of pregnancy.
“To recharge, I’d use ginger tea to help with nausea,” Woko says. She also took up exercising to boost her energy levels. “The exercises really helped me feel better and gave me relief from daily exhaustion.”
Thandokazi Woko
While her eating plan wasn’t strict, she ate a lot, especially eggs and meat, which boosted her protein intake and it helped. Drinking enough water also helped her feel a bit better.
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Protein deficiency risks during pregnancy
According to Dr Tevarus Naicker, working with the #Keready mobile clinics, protein deficiency can lead to poor maternal health, anaemia, and may put the baby at risk of low birth weight or developmental issues.
He explains that protein is the building block of tissue in the body. A lack of protein can impact the development of the placenta and the baby, and may contribute to premature birth and/or low birth weight.
Naicker adds that protein is essential for brain development and muscle growth. It stores and transports nutrients and also builds and repairs tissue.
“These are processes that are vital for the development of a baby, and therefore a deficiency can lead to long-term developmental delays in children, such as stunted growth and cognitive impairments.”
He further notes that worst-case scenarios include severe malnutrition, increased risk of infections, and complications like preeclampsia or preterm labour.
Healthy habits for a stronger pregnancy
Low-impact exercises like walking, swimming, or prenatal yoga help pregnant women maintain muscle tone and reduce fatigue, according to Naicker.
“It’s always advised to check in with your healthcare provider around what type of exercises are recommended (each person is different).”
He adds, “Combined with a balanced diet rich in protein, these activities support overall health and energy levels.”
He notes that it is best to start with the basics, which is diet.
Pregnancy fatigue is a common issue experienced by many women, as their body works hard to maintain healthy foetal development, says Shonisani Nephalama, the nutrition lead with The Heart and Stroke Foundation SA.
She explains that pregnancy fatigue can be caused by various factors, including the building of the placenta, increased hormone production, increased blood supply, and physical changes (aches, discomforts, and frequent bathroom trips).
“Proteins are composed of amino acids, which are essential for bodily functions like tissue repair, hormone synthesis, and immune function.
“They can also serve as an energy source when carbohydrate intake is low or during prolonged physical activity.”
Nephalama also notes that pregnant women should ensure they are getting enough iron through their diet first, then supplements. Iron-rich foods include chicken, meat, eggs, fish, dried beans, liver, fortified grains, and spinach.
Quality protein sources key
Meanwhile, Cari Erasmus, a registered dietitian with The Heart and Stroke Foundation SA, explains that while protein quantity is important, protein quality is equally vital.
“To reap the benefits of protein, it’s essential to choose sources that are not only rich in protein but also low in excessive saturated or trans fats.”
She says, “Excellent protein sources include lean animal options like low-fat dairy products, eggs, grilled chicken breast, and steamed or grilled fish.”
Plant-based protein sources are also exceptional, she says, including peanut butter, lentils, beans, nuts, and seeds. Additionally, Erasmus says that green leafy vegetables, such as spinach and kale, contribute to overall protein intake and provide essential nutrients.
“On the other hand, certain protein sources should be avoided during pregnancy.”
Dietitian Cari Erasmus
That includes raw or undercooked meat, poultry, and seafood, which pose a risk of foodborne illnesses like salmonella and listeria, she says.
“Unpasteurised dairy products also pose a risk of foodborne illnesses like listeria and E. coli.”
Watching your salt intake
She adds that processed meats are high in sodium and preservatives, which can increase blood pressure and be harmful during pregnancy.
“Low dietary protein intake during pregnancy can lead to intrauterine growth restriction, embryonic losses, and reduced postnatal growth due to a deficiency in specific amino acids essential for cell metabolism and function.”
Erasmus emphasises that it’s vital to combat fatigue by taking it easy, focusing on self-care, asking for help, getting seven to eight hours of sleep at night, choosing healthy foods that are nutrient-dense, and consuming six small meals daily to maintain blood sugar and energy levels. Exercising regularly, such as jogging or yoga, will also help you to feel happier and improve sleep quality.
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