Supporting Symptoms of Pregnancy
Morning sickness
Is a normal symptom of early pregnancy, with up to 70-80% of women experiencing it, and it normally going away by the end of the first trimester. It is caused by hormonal changes during pregnancy and may make eating difficult. Although it is called 'morning sickness', symptoms can occur at any time of the day. Food aversions and changes to appetite are common side effects and need to be monitored to ensure both mum and baby are getting all the nutrients they require during this key stage of development. If you experience severe morning sickness, or it does not dissipate after the first trimester, speak with your health practitioner about how you can be best supported.
Tips to help support morning sickness:
Combine protein with meals and snacks to maintain blood glucose levels (nuts, cheese, Greek yoghurt, eggs)
East smaller meals - skipping meals may make the nausea worse
Eat foods high in vitamin B6 (eggs, animal protein, nuts, bananas)
Make sure you stay hydrated (water is best, or try adding in juices and smoothies if food is hard to consume) and have frequent small drinks between meals.
Avoid processed, fatty, fried foods
Eat a dry biscuit before you get out of bed in the morning
Try using ginger: ginger ale, ginger tea, ginger tablets
Listen to your body and rest when needed
Fatigue
Feeling tired, fatigued or even exhausted can be quite common during pregnancy, especially during the first trimester and is due to the hormonal changes taking place in the body. The most important thing for you to do during this time is to rest whenever you can, eat a healthy diet and make sure you are getting good quality sleep. As your pregnancy progresses, sleep may become more difficult as you become uncomfortable lying down or having to constantly go to the bathroom.
Tips for fighting fatigue:
Ensure you have a good sleep hygiene routine and try to get at least 8 hrs of sleep per night
Include rest periods into your day
Eat a healthy diet, that will provide you with the energy you require, especially foods high in iron, magnesium, and B vitamins, all of which can affect energy levels
Gentle exercise like walking, yoga, Pilates, meditation can all help
Muscle Cramps
Muscle cramps can be a normal, albeit uncomfortable part of pregnancy. It normally occurs at night and in the later stages of pregnancy and may be caused by the added pressure put on the body through extra weight, activity level (either over or under active), or in some cases vitamin deficiency.
Tips for managing muscle cramps:
Gentle exercise – walking, swimming, yoga may help prevent cramping
Include foods high in magnesium in your diet - leafy green vegetables, legumes, eggs, nuts & seeds
Discuss with your health practitioner about supplementing with magnesium
Constipation
Is another common symptom of pregnancy, with over 40% of women suffering constipation during pregnancy. This can be due to a poor diet lacking fibre and water, certain medications, and a lack of exercise.
Tips for combating constipation:
Drink plenty of water
Increase your fibre -include fibre rich foods like fresh fruit & veg, wholegrain breads & cereals, legumes, nuts
Speak with your health practitioner about prescribing you a prebiotic and probiotic, or magnesium, which can support the gut
Exercise – gentle exercise such as walking, swimming, yoga
If you are still suffering, make sure you speak with your health practitioner for other ways to best support you
Reflux
During pregnancy, hormonal changes can allow the muscles in the oesophagus to relax, resulting in gastric contents being regurgitated back into the oesophagus, which can cause discomfort and burning sensations. Reflux (or heartburn) is a common symptom in pregnancy, especially after eating a large meal or when lying down. While majority of women can relieve symptoms by changing their diet and lifestyle, others with persistent or more severe symptoms may require specialist advice about specific treatments.
Tips to stop reflux:
Eat smaller, frequent meals and avoid large meals
Drink smaller amounts between meals
Avoid triggers such as alcohol, tobacco, chocolate, coffee, carbonated drinks
Do not lie down within 2-3 hours following a meal
When you lie down, slightly elevate your head
Look to support with a digestive enzyme (speak with your health practitioner)
