~Relieving Morning Sickness~
Morning sickness is the nausea and vomiting that some women have when they become pregnant. It is caused by the sudden increase in hormones during pregnancy. Although morning sickness is more common in the morning, it can go all day.
To Relieve Morning Sickness:
~Eat small meals throughout the day so that you are never too full or too hungry.
~Avoid rich fatty foods. ~Avoid food smells that bother you. ~Eat more carbohydrates such as plain baked potatoes, white rice and dry toast. ~Eat saltine crackers and other bland foods when the nausea bothers you. ~Try jello, popsicles, broth, ginger ale, herbal tea, & pretzels. ~Changing the type of vitamins you are taking may help. The iron in prenatal vitamins can bother some women. If you think your morning sickness is related to your vitamins, talk to your doctor. If these steps do not give you any relief from morning sickness, your doctor may have other ideas that can help. Keep in mind that your symptoms should go away soon and that morning sickness does not mean that your baby is sick.
~Eating Right During Pregnancy~
~You should eat a variety of of foods. Try to avoid "empty" calories, such as those in desserts, chips, candy and soft drinks. These food items don't have important nutrients, like vitamins. Instead, try to eat lots of fruits and vegetables, along with breads and grains, meat, beans, and low-fat dairy foods. These foods are the main part of a healthy diet and can also help decrease constipation. During pregnancy, you may also need to increase the amount of calcium in your diet. You can do this by adding more servings of low-fat milk, low-fat cheese, yogurt, dark green vegetables or fruit juices with calcium added.
What About????
~Travel: Generally this is alright, as long as you can get up and move about every couple of hours to avoid leg cramps. It may be restricted in the last 4 weeks of pregnancy, however your doctor will advise you on this.
~Tanning Booths: Avoid. But not restricted.
~Hot Tubs or Saunas: No. Keep bath water under 100 degrees.
~Vaccinations: Hepatitis B, Gamma Globulin and flu vaccines are not recommended. TB test is okay. PPD is okay after 12 weeks.
~Communicable Diseases: Avoid exposing yourself if possible. However, if you are exposed to someone who has a communicable illness, call your Doctor's office. If you had chicken pox as a child, you are not at risk for developing the illness.
~Dental Work: Yes, local anesthetic is ok. Antibiotics are ok, except NO TETRACYCLINE, SULFA OR CIPRO.
~Caffeine/Artificial sweeteners/MSG: Avoid or use in moderation. Your doctor can advise you further on this.
~How much weight should I gain?~
In most women, 25 to 35 pounds is a good amount of weight to gain during your pregnancy. You and your doctor will talk about the amount of weight you want to gain. Women usually gain 3-5 pounds in the first three months. They then usually gain 1-2 pounds each week in the rest of the pregnancy. This pattern of weight gain is also an important part of a healthy pregnancy. Eating a healthy diet is more important than worrying about gaining a few pounds. However, if you are having nausea or vomiting, eating food that doesn't upset your stomach and that will provide you with calories is more important than trying to eat a balanced diet.
~Exercise In Pregnancy~ ~Involvement in regular exercise has become an important part of the lifestyle of many women. Once a woman becomes pregnant, the issue of exercise is complicated by concerns for the baby's health. Strenuous exercise can be energy draining and create heat stress for the baby. Oxygen flows to the muscle in strenuous exercise, and less is available for the growing baby. Yet regular exercise can decrease active labor time and reduce the perception of pain during labor. The key is sensible exercise in pregnancy is MODERATION. The following tips are useful guidelines.
~To avoid the risk of heat stress to the baby, it is reasonable to reduce the duration of exercise to less then 30 minutes and increase the frequency to four to five times per week, if possible. Exercise should also be avoided on days when the temperature and humidity are high.
~The intensity of a regular exercise program should be decreased if there are signs of chronic fatigue. One way to prevent overexertion is to use the "talk test". If you are unable to talk normally during exercise, you are exercising too vigorously.
~As pregnancy progresses, exercise should shift from weight-bearing to non-weight bearing activities. For example, low impact aerobics should be replaced by water aerobics, bicycling program, or a walking program.
~Exercise on the back should be avoided after the fourth month. ~If you have not been a regular exerciser, it is not advisable to begin a strenuous exercise program during the first trimester. Gradual increases in physical activity are more appropriate in the second trimester when the discomforts and possible risks of exercise are low.
~Coping With Bodily Changes~ ~The following section describes some of the bodily changes that accompany pregnancy. Suggestions for coping comfortably with these changes are included. You may find some of these suggestions helpful. Remember, however, that no two pregnancies are exactly alike, and just because a particular problem is listed doesn't mean it will happen in your case. Few women will experience all of the discomforts mentioned, you may avoid many or even most of them.
~Backache~ Usually occurs in Mid-to-late pregnancy. This happens as your body's weight, shape, & balance change, you may alter the way you sit and stand. This can cause muscle strain. In late pregnancy, if the baby is facing front with the back of his or her head pressing against your sacrum, severe low backache may result.
~Things to try~
~Make an effort to maintain good posture.
~Use sensible body mechanics to avoid strain.
~Massage or gentle daily exercise may help, especially the sore spots. Try head rolling and shoulder rotating for discomfort in the upper back. Pelvic rocking in the "angry cat" position should help the lower back.
~Wear comfortable shoes with heels of a height you are used to.
~For low backache caused by pressure of the baby, rest in a position that takes the baby's weight off your spine. Get down on all fours. Pretend you are scrubbing the floor on your hands and knees or, if you prefer, go ahead and actually scrub the floor. The position and type of movement involved may help ease the pain.
~Bladder Problems~ Usually occurs throughout a pregnancy, but especially during early and late pregnancy. This happens due to your growing uterus and developing baby pressing against your bladder, causing a frequent need to urinate. This will happen again near the end of pregnancy, when the baby had dropped in preparation for being born. Hormones and the increased volume of your circulation also affect bladder control and the potential for urinary tract infections.
~Things to try~ During pregnancy, frequent urination is normal. There's nothing you can do about it, so accept it and plan accordingly. Each time you use the toilet, try to empty your bladder as completely as you can.
~Drink plenty of liquids, especially water. Reducing your fluid intake does not solve the problem of needing to urinate often, and you need fluids to keep your kidneys functioning well.
~If your urine burns or stings, you may have a urinary tract infection. Consult your caregiver without delay, because such infections only get worse if left untreated. Continue to drink plenty of fluids. Cranberry juice may help.
~Cotton underpants, or at least those with a cotton crotch, are better than those made from synthetic fabrics. Avoid pants or pantyhose that fit tightly against the crotch. ~When you empty your bladder, you may find it soothing to rinse yourself with warm water. To minimize the chance of infection, always wipe from front to back.
~Leaking Breasts~ Usually occurs anytime from the fifth month on. This happens as your breasts produce colostrum, a yellowish or clear liquid, intended to be your baby's first food. Some women experience leakage of this fluid in late pregnancy. Others do not. Either condition is normal.
~Things to try~ Tuck a cotton handkerchief or gauze pad into each bra cup to absorb leaking fluid. You can buy nursing pads made especially for this purpose in a pharmacy or health and beauty aid store. Avoid plastic shields, which trap moisture and prevent air from circulating. Replace the pads when they get wet.
~If leaking colostrum dries and becomes crusty on your nipples, wash it off with plain warm water. Soap may dry or irritate your nipples.
~Faintness~Usually occurs early and late in pregnancy. If you stand for long periods of time, low blood pressure may cause faintness. This is especially likely to occur in warm, crowded places or during long, uncomfortable periods of inactivity, such as standing in line at a checkout counter. In late pregnancy, lying on your back may cause your blood pressure to drop and you may feel dizzy or faint when you first get up. Faintness may also result from low blood sugar or anemia (low iron). ~Things to try~ After the fourth month of pregnancy, be careful not to lie on your back. Sleep on your side or propped up on pillows. If you find you have rolled onto your back while sleeping, lie on your left side a few minutes before trying to get up.
~Try avoiding standing for long periods of time. If you must stand, move around frequently to stimulate your circulation.
~To keep your blood sugar up and at a more even level, eat healthful foods in small amounts at frequent intervals throughout the day. Choose foods with complex carbohydrates (bread, pasta, fresh fruit and vegetables, cereal) rather than those laden with simple carbohydrates (sugar).
~If faintness is a reoccurring problem for you, be sure to mention it to your prenatal caregiver. If anemia is detected, changes in your diet will be recommended and supplementary iron may be prescribed.
~Headaches~ This can occur throughout pregnancy. Nasal congestion, fatigue, eyestrain, caffeine withdrawal, anxiety, and tension are all possible causes of headaches during pregnancy (and any other time). In late pregnancy, a sharp, blinding headache that affects your vision may be associated with preeclampsia and should be reported to your care provider.
~Things to try~ For headaches of the sinus type, press a hot, moist towel over your eyes and forehead. If nasal congestion is part of the problem, a vaporizer may help.
~Rest and relaxation are often the most effective remedies for headaches.
~Pregnancy is not the time to have new glasses or contact lenses fitted, and the lenses that were fine before you became pregnant might cause headache or strain now. Your body's increased volume of circulation during pregnancy can affect your vision, but be reassured that these problems are only temporary.
~Since excessive doses of aspirin may be related to birth defects and problems during pregnancy, some care providers advise against any aspirin use during pregnancy, and suggest a non aspirin pain reliever such as acetaminophen (Tylenol) instead. There is no conclusive evidence, however, that acetaminophen is really safer than aspirin. After the first trimester, moderate doses of aspirin (up to four per day) are generally considered safe. Don't be afraid to ask for guidance.
~If your headaches persist or are severe, ask your prenatal caregiver what you should do. Don't self-medicate, and don't continue to suffer.
~If the abrupt elimination of caffeine from your diet has left you irritable and with headaches, a more gradual approach to reducing caffeine intake may be appropriate.
~Heartburn or Indigestion~
This usually occurs from mid to late pregnancy. During pregnancy, your digestive system may work more slowly. Your enlarging uterus crowds your stomach and may cause stomach acids to be pushed upward. Both of these things may lead to heartburn and intestinal gas, or indigestion. ~Things to try~ Don't crowd your stomach. Eat several small, nourishing meals each day instead of three big ones. Relax and eat slowly. Try to enjoy your meals.
~Avoid spicy, rich, or fried foods or others that tend to cause intestinal gas.
~Don't lie down directly after eating. When you do lie down, lying on your right side may help the stomach to empty.
~Wear comfortable clothes that are loose at the waist.
~A very small amount of fatty food (butter or cream, for example) eaten fifteen to thirty minutes before a meal will stimulate digestion and cut down on stomach acid.
~Antacids and bicarbonate of soda or baking soda may cause you to retain fluid and also may bind B vitamins. Avoid them if you can. The very temporary relief such products cause may be followed by heartburn that's even worse than before.
~If you feel you absolutely must take an antacid, try to take it at a time other than mealtime. Avoid products with aspirin, caffeine, or too much sodium (which means nearly everything on the market). Some caregivers suggest Tums, which is a source of supplementary calcium as well as a relatively safe antacid.
~Leg Cramps~
This occurs from mid to late pregnancy. Calcium, which affects muscle contractions, is less easily absorbed during pregnancy. Pressure from your growing uterus slows circulation in the legs, and this may lead to cramps. Leg cramps often occur when you are in bed.
~Things to try~ Watch your diet. Be sure to eat foods that are rich in calcium.
~Take a calcium supplement.
~To ease a cramp in your calf, push away from your body with your heel. At the same time, pull your toes toward your shoulder, this helps stretch the muscle out of its cramp.
~Gentle massage or a hot water bottle on the cramp may help. Try a warm tub bath.
~Avoid lying on your back. The weight of your body and the pressure of your enlarged uterus on major blood vessels will slow down circulation in your legs and increase the likelihood of cramps. Lie on your left side instead.
~Nosebleeds~
Can happen throughout a pregnancy. This occurs as the membranes become overloaded during pregnancy from the increased volume of circulation.
~Things to try~ Be sure you are getting enough vitamin C in your diet.
~To stop a nosebleed, pinch your nostrils together for several minutes. When the bleeding stops, lie down and apply cold compresses to your nose. This may prevent an immediate recurrence.
~If suffering from nasal congestion, be careful to blow your nose gently rather than with vigor.
~A higher level of humidity will help decrease the risk of nosebleeds. If the air in your home tends to be very dry, try a humidifier.
~Try a thin coating of Vaseline in each nostril, especially at bedtime.
~Stretch Marks~
Usually occurs mid to late pregnancy. About 90 % of pregnant women experience stretch marks to some degree. Stretch marks are a type of scar tissue that forms when the skin's normal elasticity is not sufficient to accommodate the stretching required during pregnancy.
~Things to try~ Be sure that your diet contains adequate sources of the nutrients needed for healthy skin, primarily vitamin C and vitamin E. Protein is essential too.
~Understand that stretch marks are caused from within, and external treatments can't remove or prevent them.
~It might help to keep your skin soft. Some women find that cocoa butter helps to achieve this. ~Although stretch marks may not disappear after delivery, those that remain usually fade into a light silver color.
~Swelling (Feet, Legs, & Hands)~
This happens around mid to late pregnancy. Fluid retention that causes swelling (edema) is a natural condition of pregnancy. The growing uterus puts pressure on the blood vessels that carry fluid from the feet and ankles. Tight clothing, especially around the ankles, legs, and lower body, can increase fluid retention and swelling by slowing down circulation. Too little protein in the diet may cause the body to retain fluid.
~Things to try~ Don't remain on your feet for long periods of time.
~When you sit, try to elevate your feet and legs, don't sit with your feet on the floor for extended periods of time. Don't cross your legs when you sit, because this can further interfere with your already sluggish circulation.
~Wear loose, comfortable clothing.
~A wedge-shaped pillow under the mattress at the foot of your bed will enable you to rest with your feet elevated. Lying on your left side may help, too.
~Be sure to keep your daily diet rich in protein.
~Drinking clear fluids (water) will help your kidneys work well and pull the extra fluid out of your system.
~Some swelling of the feet, ankles, and legs is to be expected and is probably not cause for concern unless the various measures suggested above are ineffective.
~Tiredness~
Occurs in early and late pregnancy. Fatigue is a natural effect of the hormones of pregnancy. Carrying and caring for your developing baby require extra energy. Tiredness also may result from anemia, which is not uncommon during pregnancy.
~Things to try~
~ Early to bed, late to rise, with rest periods during the day as well.
~ Balance your rest with daily exercise (Brisk walking is excellent).
~Vary your position and your activities if you can. Schedule short rests during which you can sit down with your feet up.
~Try to do whatever you must do efficiently, but don't be afraid to share chores and burdens with family members or friends.
~Varicose Veins~
Occurs usually from mid to late pregnancy. Veins in your legs can become overloaded as a result of the slowed circulation caused by the greater volume of blood and the pressure of your growing uterus.
~Things to try~ Avoid standing for long periods. If you must stand, try to move about.
~Avoid remaining in any position that might restrict the circulation in your legs.
~Rest several times a day with your feet up and your legs raised at a mild angle to your body.
~Leg and foot exercises will help your blood to circulate better.
~Elastic stockings may help. You should put them on before you get out of bed in the morning, while your legs are still relatively free of the extra blood that overloads them when you stand.