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How to have a worry-free pregnancy

Give yourself the best chance to have a stress-free pregnancy and a healthy baby.

29 September 2017
By Karen Kolmer

Women’s bodies are designed to carry babies, so there really is no need for worry provided you take care of yourself, eat properly and rest up. There are however a few conditions that can make this journey a little less pleasant for some.

Help for headaches

Headaches occur mostly in the first trimester and are usually caused by hormonal changes and fatigue, and are often accompanied by sinus infections. “Ensure that you stay hydrated; drink enough water and decaffeinated tea during the day, and get adequate rest, says doula and birth coach Leonie Mynhardt. For sinus headaches use a warm compress over the eyes and forehead; and for tension headaches a cold compress on the neck can bring relief. Speak to your doctor or Clicks pharmacist before taking any medication.

Heartburn and indigestion

Heartburn plagues most moms-to-be at some point because progesterone, the hormone that relaxes muscles in pregnancy, also relaxes the stomach valve that keeps acid out of the esophagus. In addition, the growing uterus crowds the stomach, forcing acid into the esophagus, causing heartburn. “Alleviate heartburn by eating small, frequent meals, and avoid spicy, acidic, or fatty foods and carbonated or caffeinated beverages,” says Mynhardt. Sleep on your side, with your head elevated and remain upright for 30 minutes after meals before lying down. There are many safe OTC medications available – chat to your Clicks pharmacist for help.

Nausea

As a result of fluctuating hormone levels in your body, nausea can overcome many women at any time of day or night. This condition usually subsides by the 12th week of pregnancy but can continue beyond that as well. Nibble on crackers or dry toast before getting out of bed, and eat small, frequent meals throughout the day. An empty stomach can cause nausea. Stay away from specific triggers for example certain smells and fatty or spicy foods. Suck on an ice cube if water causes nausea. If severe, speak to your doctor as you can become dehydrated and develop serious complications.

Constipation

Increased levels of progesterone during pregnancy and iron supplements slow down the digestive system, causing stools to harden. This leads to constipation and in severe cases also hemorrhoids (swollen rectal veins that itch, burn, and sometimes bleed). This is most common in late pregnancy, when the growing uterus constricts blood flow. Eat a high-fibre diet that consists of fruit, vegetables, and grains. Exercise regularly, and drink enough water or decaffeinated tea in the morning to stimulate digestion. Ask your doctor or Clicks pharmacist about medication if the conditions persist.

Back pain

By the second or third trimester your baby’s weight is putting extra strain on your lower back, which could result in chronic back pain. Practice good posture (pelvis tucked in, shoulders back) and when lifting heavy objects, bend at your knees – not your waist. Place a pillow or rolled towel behind your lower back when you're seated, and don't sit or stand for too long. Sleep on your side, pillows propped between your bent knees and under your belly.

Cramps

As with back pain; the weight of your uterus may restrict blood flow and compress nerves in your legs, which causes cramps. These frequently occur while you're sleeping, often in the second and third trimesters. When you feel a cramp, flex your foot (pull your toes toward your knee) to stretch the calf muscle. Massage the muscle with long, firm strokes toward your foot. To prevent spasms, slowly flex and release your foot 10 times before going to bed.

Swollen feet and legs

Increased fluid retention, slower circulation, and gravity can cause your feet and legs to swell, especially in hot weather. In the morning, after eight hours of lying down, your feet may deflate, but your face and hands plump up. Cut back on salty foods as this cause fluid retention. Avoid crossing your legs or wearing tight clothing, which restricts circulation. Elevate your feet as often as possible.

IMAGE CREDIT: 123rf.com