Managing the Discomforts of Pregnancy Through Nutrition
Find out why you might be experiencing certain problems and use the following suggestions to prevent or minimize the discomforts that may accompany your pregnancy.
Managing the Discomforts of Pregnancy Through Nutrition
Many of the discomforts of pregnancy relate to what you eat, and range from occasional nausea to more serious conditions, such as elevated blood pressure. Find out why you might be experiencing certain problems and use the following suggestions to prevent or minimize the discomforts that may accompany your pregnancy. Of course, you'll also want to discuss any discomforts or concerns with your health care provider.
Morning Sickness
What is it: "Morning sickness" runs the gamut. Some women have mild nausea, while others experience persistent vomiting that puts them at risk for dehydration and weight loss. "Morning sickness" can occur at any time of the day and often subsides after the first trimester, but some women experience nausea throughout their pregnancy.
What to do about it: Let your health care provider know if you vomit two or more times daily. But, if morning sickness is more of an irritation than a health threat, try these tips:
Avoid offensive smells, since they can trigger nausea.
Figure out what foods or beverages ease your nausea, and eat them. Even if they are soda and snack chips, they are better than nothing at all.
Keep your bedroom window cracked at least one to two inches when sleeping, provided noise or safety are not an issue. Stale bedroom air can set off nausea.
Get enough fluids. If you're nauseated, try to drink liquids that you can tolerate to help keep you hydrated. When you vomit, fluid loss occurs, and fluids must be replaced. If vomiting is severe and prolonged, hospitalization may be required to treat dehydration.
Don't allow yourself to get too hungry. Keeping food in your stomach with small snacks seems to keep nausea at bay for many women.
Heartburn
What is it: Heartburn has nothing to do with your heart and everything to do with your stomach and esophagus. That irritation and sour taste in your mouth comes from highly acidic stomach juices spilling into your esophagus.
What to do about it: One or more of these strategies may ease your heartburn symptoms.
Don't lay down right after eating since this can aggravate heartburn.
Sleep with your head slightly elevated to decrease acid back up.
Try eating frequent, small meals, especially in the third trimester.
Avoid known irritants, including caffeine, chocolate, and highly-seasoned foods, and any other food that bothers you.
Ask your health care provider about taking antacids.
Constipation
What is it: Infrequent stools or hard, dry stools.
What to do about it:
Keep taking prescribed supplements.
Include high fiber foods in your daily food choices. Aim for 20 to 35 grams of fiber daily.
Drink at least 64 ounces (8 cups) of caffeine-free fluids daily to enhance fiber's laxative effects.
Get regular physical activity, which stimulates your digestive tract, to promote regular bowel movements.
If constipation persists, ask your health care provider if you can divide your iron dose during the day or take the supplement with food.
Hemorrhoids
What they are: Dilated, engorged veins surrounding the rectum. They cause itching and sometimes, severe pain.
What to do about them:
Prevent constipation by following the tips above.
Include plenty of fiber and fluids to keep your stools soft.
If you have a severe case, ask you health care provider about treatment.
Swelling
What is it: Extra water held in and around your cells.
What to do about it:
It may sound funny, but drink more water.
Don't restrict your sodium intake.
Elevate your feet whenever possible. Avoid standing for long periods.
Consult your health care provider if swelling seems excessive.
Food Aversions
What they are: Quite suddenly, you can't stand the sight or smell of a certain food. It may even be a food that you once loved and ate regularly.
What to do about them:
Don't be concerned, unless you can't stomach an entire food group.
If possible, leave the cooking to someone else and stay away from food preparation areas.
Try eating foods cold or at room temperature since the aroma will be minimized.
Consult a registered dietician for a healthy food plan if you find that you're not eating a variety of foods.
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