Make Your Pregnancy More Comfortable

Expecting a baby is one of the most joyful times in many women’s lives. But that joy may also come with some physical discomfort as your body changes to help your baby grow and thrive. Discover ways to help alleviate some common pregnancy pains below.

MORNING SICKNESS
It’s called “morning sickness” because the symptoms often strike early in the day. However, nausea and vomiting during pregnancy can happen at any time. The exact cause of morning sickness is unknown, but an increased sensitivity to smell may be a contributing factor. Whatever the cause, here are some solutions for reducing morning sickness:^{1, 2}

• Eat dry snacks like soda crackers, cereal or toast before getting out of bed
• Don’t drink large amounts of liquids early in the morning
• Eat smaller meals more frequently throughout the day
• Avoid foods with strong aromas, which may cause nausea
• Open windows to let fresh air in and dissipate odors
• Ask your healthcare provider if supplements may be increasing nausea

If your morning sickness is persistent and/or severe, be sure talk to your healthcare provider.

EDEMA
An increase in blood volume and fluid retention during pregnancy may cause swollen feet, ankles and legs, also known as edema. Elevating your feet and limiting your salt intake may help relieve the swelling.¹

HEARTBURN
During pregnancy, hormones can relax the muscles of the uterus and intestinal tract, causing a burning pain in your chest known as heartburn. To help relieve heartburn symptoms, try these lifestyle changes:^{1, 3}

• Know which foods and drinks trigger your heartburn and avoid them. Some common triggers include tomato sauce, mint, garlic, onions and caffeine.
• Eat smaller meals.
• Drink liquids between meals, instead of with them, to help reduce pressure and volume in the stomach.
• Go easy on fatty foods as they take longer to pass through the digestive tract.
• Don’t lie down after eating.
• Avoid tight-fitting clothing.

CONSTIPATION
Pregnancy hormones relax the muscles in your digestive tract, which slows down the movement of food and can cause constipation. As your baby grows larger and pushes against your intestines, constipation may get worse. But you don’t have to suffer through it. To help reduce constipation, try drinking more fluids, exercising regularly and eating foods rich in dietary fiber, such as fruits, whole grains and legumes.¹

ANEMIA
During pregnancy, the amount of blood in your body increases. This can dilute your red blood cells and cause anemia. If left untreated, anemia may leave you feeling tired, dizzy, irritable or short of breath. Insufficient iron stores and/or inadequate iron intake may lead to iron-deficiency anemia, which requires immediate medical attention. That’s why it’s so important to talk to your healthcare provider about ways to manage anemia.^{1, 4}

WORKING WITH YOUR DOCTOR
Remember, every woman’s pregnancy and the symptoms she experiences are different. That’s why it’s so important to work closely with your healthcare provider to find the best ways to help relieve discomfort during your pregnancy.

1. Wardlaw, Gordon M. Contemporary Nutrition: Issues and Insights 5th Edition. Pages 459 – 460
2. National Institutes of Health. MedlinePlus. Morning Sickness. http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000604.htm. Accessed February 28, 2014
3. Mayo Clinic. Diseases and Conditions: Heartburn. http://www.mayoclinic.org/diseases-conditions/heartburn-gerd/basics/definition/con-20019545. Accessed February 28, 2014.
4. National Institutes of Health. MedlinePlus. Anemia. http://www.nlm.nih.gov/medlineplus/anemia.html. Accessed February 28, 2014.