Your Pregnant Body

Appetite

You may have poor appetite or you may feel hungry but have no desire to eat. This can lead to low energy, fatigue, nutrient deficiency or weight loss.

Suggested comfort measures:

• Eat small meals or snacks every two to three hours
• Include protein rich foods in meals and snacks
• Eat food before drinking fluids
• Choose cold or room temperature foods
• Eat foods that you do not need to prepare like yogurt, fruit, nuts, hummus, cheese and whole grain crackers
• Be active and get fresh air as this can help improve your appetite
• Find tips and menu ideas to improve your mood with food

Backache

The size and weight of your growing belly places more strain on your back. Pelvic and hip pain are signs that your pelvic area is preparing for childbirth and that pregnancy hormones are causing your pelvic joints to relax.

Suggested comfort measures:

• Rest as much as you can. Use heat and massage for painful areas
• Maintain good posture and  wear low-heeled shoes
• Wear a prenatal belt around your hips
• Sleep on a firm mattress with a pillow between your knees

Bleeding Gums

Occasional bleeding from the gums is common in pregnancy due to changes in hormone levels.

Suggested comfort measures:

• Brush your teeth twice a day with a soft toothbrush and fluoride toothpaste
• Floss daily
• Get dental cleanings and check-ups every six months
• Tell your dentist that you are pregnant

Constipation

Constipation occurs when bowel movements or stools are hard and difficult to pass. It is common in pregnancy due to hormonal changes. Constipation can cause stomach pain or bloating.

Suggested comfort measures:

• Eat foods high in fibre   such as vegetables and fruit, beans, lentils, oatmeal, bran cereal, and baked goods containing bran or flaxseeds.
  • Increase fibre gradually to avoid gas, bloating and cramping.

• Drink plenty of fluids (about 10 cups each day). Try water, unsweetened milk, unsweetened fortified plant-based beverages or soup. Find ideas on how to make water your drink of choice.
• Be physically active by walking, swimming or dancing.
• Talk to your health care provider before taking any fibre supplements, probiotics, laxatives or over-the-counter constipation medication and before increasing physical activity.

Diarrhea

Loose, watery stools and frequent bowel movements (more than three times a day).

Suggested comfort measures:

• Try to avoid:
  • Food and drinks with caffeine
  • Greasy, spicy foods
  • Food with high amounts of sugar such as soda, fruit juice, dates, prunes, figs, candy, chocolate milk and cookies
• Drink plenty of fluids (about 10 cups each day)
• Choose foods high in soluble fibre such as legumes (e.g. beans and lentils), whole grains (e.g., oats, barley), vegetables (e.g. avocado, sweet potato, green peas, carrots, okra, eggplant), and fruit (e.g. pear, apples, oranges)
  • Soluble fibre helps to thicken and form a gel which slows digestion
• Some foods with soluble fibre may produce gas – add based on your tolerance
• Milk and milk products may worsen your diarrhea;  – add based on your tolerance
• Talk to your health care provider before taking any fibre supplements or probiotics

Heartburn

A ‘burning’ feeling in your throat and chest. As your baby grows  there are hormone changes and there is a greater chance of acid reflux.

Suggested comfort measures:

• Eat smaller meals, avoid large amounts of food at one time
• Avoid eating 2-3 hours before going to bed
• Avoid certain acidic or spicy foods (e.g., spices, peppermint, chocolate, citrus juices, onions, garlic and tomatoes)
• Choose lower fat foods (e.g., lower fat dairy products, lean meats and poultry or meat alternatives)
• Drink fluids between meals
• Limit drinks with caffeine (e.g., coffee, tea)
• Chew gum
• Avoid certain postures (e.g., slouching after a meal) that may increase symptoms
• Sleep in a more upright position
• Wear loose fitting clothing
• Talk to your health care provider before taking heartburn medications

Hemorrhoids

Swollen veins in the rectal area, which can cause itching, pain, and/or bleeding. Hemorrhoids are very common in pregnancy, especially in the third trimester.

Suggested comfort measures:

• Eat foods high in fibre such as vegetables and fruit, beans, lentils, oatmeal, bran cereal, and baked goods containing bran or flaxseeds.
• Drink plenty of fluids (about 10 cups each day). Try water, unsweetened milk, unsweetened fortified plant-based beverages or soup. Find ideas on how to make water your drink of choice.
• Be physically active
• Try not to strain during bowel movements
• Take warm baths
• Use hemorrhoid ointment if needed
• Talk to your health care provider before taking fibre supplements, stool softeners, or mild laxatives.

Leg Cramps

Painful muscle contractions in the lower leg.

Suggested comfort measures:

• Exercise and stretch throughout the day to improve circulation in your lower body
• During a leg cramp, gently stretch the calf of your leg by straightening your leg and pointing your foot towards your knee. Gently massaging your calf may also help.

Nausea & Vomiting

Nausea and vomiting are the most common discomforts  of pregnancy. This is sometimes called ‘morning sickness,’ but  can happen at any time of the day. For most pregnant individuals’ nausea and vomiting symptoms tend to happen early in the pregnancy and decrease after the first trimester.

Suggested comfort measures:

• Eat small meals or snacks every two to three hours
• Eat foods that appeal to you
• Eat cold foods without much of a smell and try food preparation that does not involve a lot of cooking or smells
• Include protein rich foods in meals and snacks
• Avoid strong-tasting, strong-smelling foods (e.g., spicy, garlic, chili, pepper)
• Limit greasy and fried foods
• Drink 30 minutes before or after meals
• Stay hydrated by drinking small amounts of fluid throughout the day
• Eat plain, starchy foods before getting out of bed or when feeling nauseous. Keep crackers or biscuits by your bed to eat before getting up.
• Sniff lemons or ginger.
• Speak to your health care provider about taking pharmaceutical grade ginger (Gravol® Natural Source® Ginger) at a minimum of 250 mg four times a day.
• Aim for 8 hours of sleep at night and rest during the day when tired.
• If your nausea and vomiting is so severe that you are missing meals, cannot participate in daily activities, or are losing weight, contact your health care provider.

Stretch Marks & Darkening of the Skin

Although they may be worrisome to you, they are not harmful.

Suggested comfort measures:

• Use lotion to help keep your skin moist and reduce the itchiness of dry skin
• Stay out of the sun or use sunscreen

Swelling

Pregnancy may cause you to retain extra fluid. Sometimes this extra fluid can cause gradual swelling of hands, legs, ankles and feet.

Suggested comfort measures:

• Rest with your legs up
• Lie on your left side while sleeping. It helps your blood flow from your legs back to your heart.
• Drink plenty of water and move around during the day
• Call your health care provider if you have puffiness around your eyes or sudden, dramatic swelling of your face, hands, ankles, legs or feet

Tiredness

It is common to feel tired, especially in the first trimester.

Suggested comfort measures:

• Take a nap during the day if possible
• Rest when you can
• Try to sleep for at least eight hours at night
• Talk to your health care provider as it may be a sign of anemia (low iron level)

Trouble Sleeping

It is common to take longer to fall asleep and you may wake up often throughout the night.

Suggested comfort measures:

• Try to avoid:
  • Food and drinks with caffeine. The effects of caffeine can last and keep you awake up to eight hours.
  • Going to bed hungry. Have a small snack high in fibre and protein (berries with yogurt, nut butter with whole grain bread), about one to two hours before going to bed.
  • Eating large meals in the evening that are greasy or spicy
• Drink fluids throughout the day and avoid having too much in the hours before bed
• Create a bed time ritual to help you relax
• Create a comfortable sleeping environment. Try using pillows to support your joints and back, and sleep in a cool, dark room
• Be active during the day

Urinating More

It is  common to pee more often as the growing fetus puts pressure on your bladder.

Suggested comfort measures:

• Empty your bladder regularly
• Perform Kegel exercises
• If it burns when you pee, contact your health care provider

Varicose Veins

Swollen veins that may bulge near the surface of the skin.

Suggested comfort measures:

• Avoid clothing that is tight around your legs or waist
• Rest and put your feet up as much as you can
• Move around if you must stand for long periods
• Try wearing support/compression stockings as they may help