Discomforts
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Discomforts During Pregnancy, written by Danielle Bishoff - Australia
Discomforts During Pregnancy
Danielle Bishoff - Australia
The vast array of changes during pregnancy can sometimes lead to discomforts that can be annoying and tiring. The best defense against these problems is a balanced diet of quality, whole foods, exercise and adequate rest.
Morning sickness often occurs at some point in the pregnancy, usually in the first trimester. There are many causes, including changes in hormone levels, low blood sugar caused by changing metabolism, and an effort by the body to prevent a woman from eating foods that may harm the baby. Nausea is often helped by stabilizing your blood sugar. Small, frequent high protein snacks such as nuts, dairy, meats, or soy provide a constant supply of energy, as opposed to foods high in sugars such as carbohydrates which raise your blood sugar suddenly and then lower it rapidly.
· Red raspberry leaf tea, dried peach leaf tea, spearmint or peppermint sips first thing in the morning, ginger root tea.
· Capsules of powdered ginger root.
· B vitamin supplements: B6 50mg 2 times a day
Heartburn occurs when food mixed with stomach acid leaks up the esophagus, causing pain. It is caused by the same factors as morning sickness: hormones relax the esophageal sphincter and the baby pushing up on the abdominal organs can both contribute to heartburn. This is most common later in pregnancy. Commercial antacids are not the ideal treatment; they neutralize stomach acids temporarily but there is often a rebound after the antacid is digested, creating a larger problem in the long term.
· Avoid greasy and spicy foods.
· Remain upright after eating.
· Chew carefully and slowly.
· Herbal teas of fennel or anise.
· Papaya, pineapple, or apple peel contain digestive enzymes.
· Milk, yogurt, baked potato, and raw almond can neutralize stomach acid.
· Slippery elm capsules or comfrey tablets with pepsin.
Insomnia may occur and can be very de-energizing. Some theorize it occurs to prepare parents for life with a newborn. Address what you feel may be the cause - are you waking up often to pee, are you too physically uncomfortable to sleep, are there underlying psychological factors that may be contributing to sleeplessness?
· Herbal remedies including: chamomile, lemon balm, vervain, passionflower, catmint, linden blossom and skullcap.
· Massage
· Meditation
· Warm baths
Muscle cramps can be very painful and can occur at any time during pregnancy. They are usually caused by a lack of calcium, magnesium, potassium, or salt. Keeping muscles properly hydrated will help. If you get a leg cramp, do not point your toes out: instead, grab your toes (or have someone help you) and pull/push them towards you. A tennis ball under the foot can help with foot cramps. A hot water bottle, heating pad, or other source of heat can help to relax the cramped up muscles.
· Wild oats, meadowsweet, horsetail, celery seeds, and nettle are all teas high in calcium.
· Do not take calcium supplements or eat calcium-rich foods with iron rich foods as they compete for absorption in the stomach.
Constipation occurs for several reasons: the hormones progesterone and relaxin effect peristalsis, the squeezing and relaxing of the intestinal muscle which moves food through the intestine. If hormones slow this movement down, transit time is delayed - although this delay also allows for the body to absorb more nutrients. Also, as the baby grows, the uterus pushes the intestines up and out of place, making a physical obstacle for the food passing through.
Fiber, exercise and plenty of water should help. Laxatives work by either stimulating peristalsis chemically or by acting as a substance that builds bulk in the stool and stimulates peristalsis mechanically. Fiber based laxatives are considered safer for use during pregnancy.
· Fresh fruit and vegetables
· Legumes
· Whole grains
· Plenty of water
· Psyllium seeds: soak 2 tsp seeds in 2 cups of water for 5 minutes and then drink
Hemorrhoids / Varicose veins Varicosities are an area in a vein where the walls have become relaxed and allowed venous blood returning to the heart to pool and bulge the walls of the vein out, like a weak spot in a balloon. Hemorrhoids are simply a rectal version of a varicose vein. The hormones of pregnancy relax the blood vessels and the increased blood volume predisposes the pregnant woman to varicosities.
To prevent: don’t strain! Regular exercise and a diet high in fiber and liquids will help circulation and prevent constipation. Get plenty of regular exercise and avoid simply standing for long periods of time. Put your feet up and avoid tight fitting clothes, or sitting for a long period of time. Also avoid massage of the area.
· Whole grains
· Fruits and vegetables
· Vitamins A and C
· Onions, garlic, and lecithin are good for blood vessel health and vitamin B aids in cardiovascular health.
· Vitamin E supplements up to 600 mg/day.
· Rutin is helpful for repairing blood vessels and is found with vitamin C.
· Avoid spices.
· Herbs buckwheat, rue, and elder leaves are god sources of rutin but avoid during the first trimester.
· For existing varicosities: oatstraw, parsley, and nettle teas. Herbs St. John’s Wort, hawthorn, rosemary, peppermint, cleavers and burdock.
· To topically treat, try grated raw potato as a poultice, or witch hazel tincture on cotton ball or gauze.
Stretch marks often develop on the skin of the breasts and belly as pregnancy progresses and first appear red or purple and generally fade to a silver streak. They may itch and be uncomfortable. Hormones of pregnancy and the integrity and elasticity of the skin play a part in whether or not a woman will develop stretch marks, but helping the skin stay healthy and maintain elasticity can help.
· Vitamins E, C, B5, zinc, and silica are all helpful
· Coconut, almond, olive, wheatgerm and vitamin E oils can be massaged into the skin. Lavender, neroli, and calendula are essential oils that can be used in massage oils.
Edema
Edema (swelling) occurs when excess fluid collects in your tissues. It is usually normal in pregnancy because you are retaining more water and changes in blood chemistry may also cause fluid to seep out of your cells and into surrounding tissue. Also, your growing uterus puts pressure on your pelvic veins and inferior vena cava (the large vein on the right side of the body that carries blood from your lower limbs back to your heart). This pressure slows the return of blood from your legs, causing it to pool, which forces fluid from your veins into the tissues of your feet and ankles. A certain amount of edema is normal in the ankles and feet, as well as a puffiness of the hands.
Abnormal puffiness or swelling to be aware of:
Women become pregnant during both healthy times in their lives as well as times when they are not. Regardless of the state of your health at the time of conception, the vast array of changes that your body will go through during pregnancy offer the opportunity to either maintain or improve your health.
What are the benefits of a healthy lifestyle and good nutrition during pregnancy? Nutrition, exercise, and emotional health can help you deal with the normal discomforts of pregnancy. Resistance to illness, infection, and strength in body and mind are fundamental aspects to a healthy and thriving pregnancy and baby.
Exercise
Exercise can offer fitness during pregnancy and the postnatal period, increased endurance and stamina, better strength and flexibility, and is a good source of natural energy. Good posture, proper alignment and well-nourished muscles are the cornerstones of a more comfortable pregnancy. Pregnancy is not the time to take up vigorous sports if you are not already accustomed to them.
Suggestions:
• Exercise regularly; average 3-6 times a week. Always warm-up and cool-down.
• Where supportive footwear.
• Exercise with smooth movements; avoid jerking, bouncing or high impact exercise.
• Avoid laying on your back for extended periods of time as this diminishes valuable blood flow.
• Be aware of your breath; deep, even breathing helps your blood going to the baby to stay oxygenated and lessens the carbon dioxide level.
• Listen to your body; pain is a communication of what your bones and tissues are feeling.
• Support your abdominal muscles.
• Be aware of the energy you are exerting and your caloric intake and hydration.
• Avoid overheating, especially in the first trimester as the babies are not able to regulate their body temperatures
Danielle Bishoff
Email: sunshinecoast@homebirth.org.au
back to the top
Discomforts During Pregnancy, written by Danielle Bishoff - Australia
Discomforts During Pregnancy
Danielle Bishoff - Australia
The vast array of changes during pregnancy can sometimes lead to discomforts that can be annoying and tiring. The best defense against these problems is a balanced diet of quality, whole foods, exercise and adequate rest.
Morning sickness often occurs at some point in the pregnancy, usually in the first trimester. There are many causes, including changes in hormone levels, low blood sugar caused by changing metabolism, and an effort by the body to prevent a woman from eating foods that may harm the baby. Nausea is often helped by stabilizing your blood sugar. Small, frequent high protein snacks such as nuts, dairy, meats, or soy provide a constant supply of energy, as opposed to foods high in sugars such as carbohydrates which raise your blood sugar suddenly and then lower it rapidly.
· Red raspberry leaf tea, dried peach leaf tea, spearmint or peppermint sips first thing in the morning, ginger root tea.
· Capsules of powdered ginger root.
· B vitamin supplements: B6 50mg 2 times a day
Heartburn occurs when food mixed with stomach acid leaks up the esophagus, causing pain. It is caused by the same factors as morning sickness: hormones relax the esophageal sphincter and the baby pushing up on the abdominal organs can both contribute to heartburn. This is most common later in pregnancy. Commercial antacids are not the ideal treatment; they neutralize stomach acids temporarily but there is often a rebound after the antacid is digested, creating a larger problem in the long term.
· Avoid greasy and spicy foods.
· Remain upright after eating.
· Chew carefully and slowly.
· Herbal teas of fennel or anise.
· Papaya, pineapple, or apple peel contain digestive enzymes.
· Milk, yogurt, baked potato, and raw almond can neutralize stomach acid.
· Slippery elm capsules or comfrey tablets with pepsin.
Insomnia may occur and can be very de-energizing. Some theorize it occurs to prepare parents for life with a newborn. Address what you feel may be the cause - are you waking up often to pee, are you too physically uncomfortable to sleep, are there underlying psychological factors that may be contributing to sleeplessness?
· Herbal remedies including: chamomile, lemon balm, vervain, passionflower, catmint, linden blossom and skullcap.
· Massage
· Meditation
· Warm baths
Muscle cramps can be very painful and can occur at any time during pregnancy. They are usually caused by a lack of calcium, magnesium, potassium, or salt. Keeping muscles properly hydrated will help. If you get a leg cramp, do not point your toes out: instead, grab your toes (or have someone help you) and pull/push them towards you. A tennis ball under the foot can help with foot cramps. A hot water bottle, heating pad, or other source of heat can help to relax the cramped up muscles.
· Wild oats, meadowsweet, horsetail, celery seeds, and nettle are all teas high in calcium.
· Do not take calcium supplements or eat calcium-rich foods with iron rich foods as they compete for absorption in the stomach.
Constipation occurs for several reasons: the hormones progesterone and relaxin effect peristalsis, the squeezing and relaxing of the intestinal muscle which moves food through the intestine. If hormones slow this movement down, transit time is delayed - although this delay also allows for the body to absorb more nutrients. Also, as the baby grows, the uterus pushes the intestines up and out of place, making a physical obstacle for the food passing through.
Fiber, exercise and plenty of water should help. Laxatives work by either stimulating peristalsis chemically or by acting as a substance that builds bulk in the stool and stimulates peristalsis mechanically. Fiber based laxatives are considered safer for use during pregnancy.
· Fresh fruit and vegetables
· Legumes
· Whole grains
· Plenty of water
· Psyllium seeds: soak 2 tsp seeds in 2 cups of water for 5 minutes and then drink
Hemorrhoids / Varicose veins Varicosities are an area in a vein where the walls have become relaxed and allowed venous blood returning to the heart to pool and bulge the walls of the vein out, like a weak spot in a balloon. Hemorrhoids are simply a rectal version of a varicose vein. The hormones of pregnancy relax the blood vessels and the increased blood volume predisposes the pregnant woman to varicosities.
To prevent: don’t strain! Regular exercise and a diet high in fiber and liquids will help circulation and prevent constipation. Get plenty of regular exercise and avoid simply standing for long periods of time. Put your feet up and avoid tight fitting clothes, or sitting for a long period of time. Also avoid massage of the area.
· Whole grains
· Fruits and vegetables
· Vitamins A and C
· Onions, garlic, and lecithin are good for blood vessel health and vitamin B aids in cardiovascular health.
· Vitamin E supplements up to 600 mg/day.
· Rutin is helpful for repairing blood vessels and is found with vitamin C.
· Avoid spices.
· Herbs buckwheat, rue, and elder leaves are god sources of rutin but avoid during the first trimester.
· For existing varicosities: oatstraw, parsley, and nettle teas. Herbs St. John’s Wort, hawthorn, rosemary, peppermint, cleavers and burdock.
· To topically treat, try grated raw potato as a poultice, or witch hazel tincture on cotton ball or gauze.
Stretch marks often develop on the skin of the breasts and belly as pregnancy progresses and first appear red or purple and generally fade to a silver streak. They may itch and be uncomfortable. Hormones of pregnancy and the integrity and elasticity of the skin play a part in whether or not a woman will develop stretch marks, but helping the skin stay healthy and maintain elasticity can help.
· Vitamins E, C, B5, zinc, and silica are all helpful
· Coconut, almond, olive, wheatgerm and vitamin E oils can be massaged into the skin. Lavender, neroli, and calendula are essential oils that can be used in massage oils.
Edema
Edema (swelling) occurs when excess fluid collects in your tissues. It is usually normal in pregnancy because you are retaining more water and changes in blood chemistry may also cause fluid to seep out of your cells and into surrounding tissue. Also, your growing uterus puts pressure on your pelvic veins and inferior vena cava (the large vein on the right side of the body that carries blood from your lower limbs back to your heart). This pressure slows the return of blood from your legs, causing it to pool, which forces fluid from your veins into the tissues of your feet and ankles. A certain amount of edema is normal in the ankles and feet, as well as a puffiness of the hands.
Abnormal puffiness or swelling to be aware of:
- Extremities: watch for more than a slight swelling of your hands, or excessive or sudden swelling of your feet or ankles. Also be aware of any uneven swelling in your legs, or pain / tenderness in your calf or thigh
- Torso and/or face: watch for any puffiness or swelling of your face or torso.
- Headache, visual changes (blurry, spots, tunnel vision) or dizziness are all reasons to contact your care provider.
- Since the vena cava is on the right side of your body, left sided lying works best to encourage optimal blood flow.
- Put your feet up whenever possible
- Don’t cross your legs or ankles when sitting
- Stretch your legs frequently when sitting: stretch your leg out, heel first, and gently flew your foot to stretch your calf muscles. Rotate your ankles and wiggle your toes.
- Take regular breaks from sitting. Even a short walk can improve circulation.
- Wear comfortable shoes.
- Avoid constrictive clothing or socks.
- Drink plenty of water; this actually helps your body retain less water.
- Salt food to taste.
- Exercise regularly to your comfort level.
- Immersion in water is very relaxing and helpful.
- Seek out a therapist trained in manual lymph drainage.
- Antidiuretic foods include: anise, celery, onion, parsley, eggplant, garlic, Evening Primrose Oil, fish oils, linoleic Acid (fatty acid found in safflower oil).
Women become pregnant during both healthy times in their lives as well as times when they are not. Regardless of the state of your health at the time of conception, the vast array of changes that your body will go through during pregnancy offer the opportunity to either maintain or improve your health.
What are the benefits of a healthy lifestyle and good nutrition during pregnancy? Nutrition, exercise, and emotional health can help you deal with the normal discomforts of pregnancy. Resistance to illness, infection, and strength in body and mind are fundamental aspects to a healthy and thriving pregnancy and baby.
Exercise
Exercise can offer fitness during pregnancy and the postnatal period, increased endurance and stamina, better strength and flexibility, and is a good source of natural energy. Good posture, proper alignment and well-nourished muscles are the cornerstones of a more comfortable pregnancy. Pregnancy is not the time to take up vigorous sports if you are not already accustomed to them.
Suggestions:
• Exercise regularly; average 3-6 times a week. Always warm-up and cool-down.
• Where supportive footwear.
• Exercise with smooth movements; avoid jerking, bouncing or high impact exercise.
• Avoid laying on your back for extended periods of time as this diminishes valuable blood flow.
• Be aware of your breath; deep, even breathing helps your blood going to the baby to stay oxygenated and lessens the carbon dioxide level.
• Listen to your body; pain is a communication of what your bones and tissues are feeling.
• Support your abdominal muscles.
• Be aware of the energy you are exerting and your caloric intake and hydration.
• Avoid overheating, especially in the first trimester as the babies are not able to regulate their body temperatures
Danielle Bishoff
Email: sunshinecoast@homebirth.org.au
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