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For many expecting and new moms, one of the biggest challenges is sustaining their energy throughout the day. Pregnancy, with its broad bodily inquire on the body and the hormonal fluctuation, often causes fatigues. As for new moms, adjusting to a new habit and having to conduct their lives and take care of a newborn, often on very slight sleep, can be a very taxing experience. Since caffeine and most supplements are not recommended when pregnant and nursing, it is even more arresting to say optimum energy level for pregnant women and new moms.
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Particularly while wintertime, with less daylight and occasional weather conditions that do not allow outdoors activities; it becomes even more arresting to say a good energy level. I am going to share with you some tips that will help boost your energy level - they are designed for my prenatal and postpartum clients, so they are thoroughly safe for expecting and nursing moms.
Before we go into details, I want to introduce the three theory that I use to boost energy level:
Create sustained stream of energy
Nourish and develop the nervous system
Reduce toxic load
1. Create Sustained Energy
To say good energy level without spikes and crashes, it is foremost to eat the right foods and avoid food those can cause big fluctuations in blood sugar level.
Eat meals with low glycemic load by combining whole grains with a moderate number of "good fat" and protein. Glycemic load is a determination of how fast the digested carbohydrates, in the form of sugar, pass through the intestinal wall into the blood stream. The lower the glycemic load, the slower this process is, and the best it is for maintaining salutary blood sugar level.
Avoid processed, packaged foods as much as possible.
Avoid sugar and caffeine (coffee, tea, chocolate, yerba mate, soft drink) - they causes big fluctuations in blood sugar level - you may get a pick-me-up fast, but you will also crash very quickly, leaving you with even less energy than before.
Eat foods rich in B vitamins (whole grain, wheat germ, brewer's yeast) - B vitamins are principal in the body's energy yield process.
Eat foods rich in enzymes or probiotics (raw foods, yogurt, kombucha, sauerkraut, kimchi) - they facilitate digestion and absorption of nutrients.
Eat nutrient-dense foods - think "Big Bangs For Your calories Buck" - e.g. Leafy greens such as collard, kale, and sea vegetables.
Experiment with type and number of protein food, and see what works best for you - some citizen do well with small amount, and some need more. Some citizen can thrive on plant protein; some citizen accomplish much best with some animal protein in their diet.
Drink water, stay hydrated - chronic under-hydration can cause fatigue. Coconut water, with its wealth of electrolytes and minerals, are great way to boost hydration.
2. Nourish and develop the Nervous System
Although pregnant and nursing moms should avoid many herbs, there are quick a few that are quite safe and have been used by herbalists for centuries on pregnant and nursing women. If you are not sure, all the time consult a suited herbalist before using any herbs.
Use nettle to replenish your energy
Use herbs and principal oils to aid relaxation - e.g. Chamomile and lemon balm tea, lavender oil
Avoid caffeine
If you use calcium supplement, take it in the evening with supper - calcium has a soothing follow on the nervous system
3. Reduce Toxic Load
Your body has to expend a lot of energy in processing and eliminating environmental toxins that you ingest or come into touch with. The fewer toxic substances you put into your body, the less energy your body has to spend on processing and eliminating them, leaving you more energy to do other things that matter.
Pregnant and nursing women should not go through aggressive detox programs or use detox herbs. However, it is all the time recommended that you Reduce your toxic exposure not only for your own wellbeing, but also for the health of your baby as many toxins can pass through the placenta or make their way into breast milk.
Gentle detox - Use foods that preserve body's detox organs - lemon juice with warm water, leafy green vegetables, berries - Encourage elimination through skin (the largest organ for elimination) - sweating and dry brushing. If you are pregnant, pay attention to your heart rate when exercising, and avoid using sauna as overheating can cause damage to the fetus.
Buy and eat organic foods as much as inherent to Reduce exposure to pesticides and herbicides - learn about the "dirty dozen" and "clean twelve" lists. Wash and scrub your yield thoroughly to take off and traces of chemicals.
Avoid processed, packaged foods - chemical ingredients, synthetic sweeteners, trans-fat - these are things that your body doesn't recognize as food, and will be treated as toxins.
Avoid household and personal products with a lot of chemicals - try to use natural and organic products as much as possible.
Last but not least, although it may not be easy to head exterior in the winter weather with a big belly or a newborn, try to get some sunlight and fresh air as much as you can. Grab the stroller, or use a front baby-carrier. My baby (now toddler) loved being exterior even when it was snowing, and he even screamed with joy when the wind blew so hard that I could hardly push the stroller forward! Don't underestimate those slight Eskimos!
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