Managing Pregnancy Symptoms: Tips for Morning Sickness, Fatigue, and More

Pregnancy is a beautiful journey, but it can also come with its share of challenges. From morning sickness and fatigue to mood swings, back aches, constipation, and strange cravings, there are many common symptoms that can make those nine months a bit bumpy. But fear not! With a few simple tips and tricks, you can manage these symptoms and enjoy a healthier, happier pregnancy.

Managing Morning Sickness

Morning sickness, a not-so-delightful common pregnancy symptom, can often strike without warning. It’s caused by hormonal changes and can make you feel nauseous, queasy, or even vomit—making it difficult to go about your everyday life and impacting your ability to work. Here are some tips to help you manage it:

• Nibble, Don’t Feast: Eat small, frequent meals throughout the day to keep your stomach settled. Pro tip: Eat a couple crackers as soon as you wake up, so you don’t start the day on an empty stomach. 
• Bland is Best: Opt for bland foods like crackers, toast, and bananas. Avoid spicy, greasy, or overly sweet foods.
• Hydrate, Hydrate, Hydrate: Drink plenty of water throughout the day to prevent dehydration, which can worsen nausea.
• Ginger, Your Natural Ally: Ginger tea or ginger candies can help soothe your stomach and reduce nausea.

When to Seek Help

While 70% of pregnant women experience morning sickness, about 3% become more seriously ill with hyperemesis gravidarum, the most severe form of nausea and vomiting. This may be diagnosed when a woman has lost 5% of her prepregnancy weight and has other concerns due to dehydration. If you’re experiencing the following symptoms, it’s crucial to contact your OB/GYN or other healthcare provider. They can help you manage your symptoms and ensure you and your baby stay healthy and hydrated. 

• Extreme Nausea and Vomiting: This can lead to dehydration and weight loss.
• Difficulty Keeping Fluids Down: If you’re struggling to drink water or other liquids, it’s important to seek medical attention.
• Dizziness, Fainting, or Racing Heartbeat: These symptoms may indicate dehydration or electrolyte imbalance.

Understanding Normal vs. Dangerous Cravings

Pica is a rare but serious pregnancy complication characterized by an intense craving for and consumption of non-food substances such as clay, dirt, ice, starch, paint chips, or even metals. While seemingly harmless, pica can have serious consequences for both mother and baby. It can lead to nutritional deficiencies, lead poisoning, intestinal blockages, and infections. If you find yourself craving and consuming non-food substances, it’s crucial to contact your healthcare provider immediately. Early intervention is key to addressing pica and preventing potential complications. Your healthcare provider can help you understand the underlying causes of your pica, manage your cravings, and ensure you and your baby receive the necessary nutrients for a healthy pregnancy.

Fighting Fatigue: Tips for Tired Moms-to-Be

Feeling tired all the time? You’re not alone! Pregnancy fatigue is common, especially during the first and third trimesters. The extra stress on your body and difficulty sleeping due to the weight of the baby and the baby pressing on your bladder at night make getting enough rest an issue. Here are some tips to help you combat fatigue:

• Power Naps: Short naps can be a lifesaver. Try to sneak in a quick power nap whenever you can.
• Sleep Smarter: Sleeping on your left side can improve blood flow to the baby and help relieve back pain.
• Light Exercise: Gentle exercise, like walking or swimming, can boost your energy levels and improve sleep quality.
• Stay Hydrated: Drinking plenty of water can help combat fatigue and keep your body functioning optimally.
• Eat Balanced Meals: Regular meals and snacks can help stabilize your blood sugar levels and prevent energy crashes.

But remember, it’s important to listen to your body and rest when you need to.

Managing Other Pregnancy Symptoms

Swollen or sore breasts should ease on their own after several weeks, as your body gets used to the new hormone levels of pregnancy.  Likewise, mood swings should abate as the sudden shifts in estrogen and progesterone moderate.  Usually, both are resolved by the end of the first trimester.  However, mood swings can return late in the third trimester as labor approaches.  If you often or always feel sad, depressed, or hopeless, talk to your health care provider.  It’s possible to experience depression during and after pregnancy, and help is available.

Most pregnant people experience back pain in the second half of pregnancy.  The weight you gain during a healthy pregnancy can cause lower back pain.  Your center of gravity shifts as the baby grows, which may change your posture and the way you move, causing back strain.  In addition, your body makes a hormone called relaxin to loosen the ligaments and joints in the pelvic area to prepare for birth.  This can cause ligaments that support the spine to loosen as well, leading to pain. 

Talk to your provider about how you can treat this pain.  If they agree, you may use cold compresses or a heating pad on your back, being careful not to apply heat to your belly.  Regular exercise and practicing good posture can also help relieve back pain.  Check with your provider before using acupuncture or chiropractic manipulation for back pain.  Some types of stretches are safe for pregnancy.  Ask your provider for guidance.

Constipation is common during pregnancy, especially near the end.  The American College of Obstetricians and Gynecologists (ACOG) recommends getting 25 grams of fiber in your diet each day to prevent constipation.  Good sources of fiber include apples, whole-grain bread and pasta, bananas, lentils, raspberries, peas, and beans.  If you haven’t been getting 25 grams a day, increase the amount of fiber in your diet slowly and be sure to drink a lot of water.

More than half of women get heartburn during the second and third trimesters.  It’s caused when stomach contents come back up the esophagus.  It may happen because of the changing hormone levels which can allow the valve between the stomach and esophagus to relax, letting stomach acids flow back up your esophagus.  Late in pregnancy your enlarged uterus can crowd the abdomen, pushing stomach acids up.  Some tips to avoid heartburn are:

• Eat several small meals a day vs. a few large meals 
• Avoid spicy, greasy, or rich foods, or any foods that you’ve observed to give you heartburn
• Eat slowly
• Avoid smoking or alcohol
• Stay upright after eating for 30 minutes (or so!) to give your body a chance to digest
• Elevate the head of your bed or place pillows under your shoulders and head so you aren’t lying flat
• Drink less while eating
• Opt for loose-fitted clothing

Late in pregnancy, fluid may build up in your feet, ankles and legs, called edema.  This swelling happens when your growing uterus blocks blood flow and causes more fluid to stay in your leg veins, where it goes into nearby tissue.  To make swelling go down, rest often and elevate your feet.  You can use light compression socks, putting them on when you get up in the morning.  Light exercise and simply flexing your foot can help with fluid buildup.

Painful leg cramps are common, often at night.  No one knows why leg cramps happen in pregnancy.  They usually go away within a few minutes.  If you get leg cramps, do calf stretches before you go to bed at night, stretching with your heel flexed.  If you get a cramp, straighten your leg with the heel flexed.  Take a walk every day to prevent cramps, with your provider’s agreement.  Drink plenty of fluids to stay hydrated.

Conclusion: Feel Your Best During Pregnancy

Small lifestyle changes can help you manage the discomforts of pregnancy and enjoy this special time of life.  If pregnancy symptoms are troubling you or you have questions, book a consult with your Nurse Care Advocate to discuss.