Managing Pregnancy Symptoms: Your Survival Guide
There is no feeling quite like when you get that positive pregnancy test! Unfortunately, that excitement can be abruptly interrupted with the not so pleasant reality of what pregnancy can also bring, those subtle, or sometimes not so subtle symptoms. Each milestone in pregnancy can bring its own set of challenges and triumphs. Navigating these changes begins with understanding and effectively managing the most common pregnancy symptoms. Whether you're a first-time parent-to-be or a seasoned veteran in pregnancy life, knowing how to alleviate nausea, conquer fatigue, in order to fully embrace the excitement of meeting your baby can make all the difference!
In this guide, we dive into practical tips and advice to help you sail through those early morning queasies, embrace that pregnancy “glow”, and conquer every milestone with confidence. We hope these tips can help you manage some common pregnancy symptoms so that ultimately you can walk in the full joy that comes with growing your little one!
Nausea
Supplementing with the active form of vitamin B6 (pyridoxal 5'-phosphate or pyridoxamine 5' phosphate) as opposed to pyridoxine found in most supplements. Our body is able to more optimally metabolize the active form of a nutrient versus the synthetic form. Though we’re not exactly sure why B6 helps with pregnancy nausea, the role of B6 in our body is to facilitate the processing of particular amino acids. There is often a correlation with prenatal nausea and B6 deficiency. Hopefully this small adjustment in supplements can relieve that unpleasant morning sickness you’ve been dealing with!
Ginger is a natural remedy widely recognized for its ability to relieve nausea. The active compounds in ginger, such as gingerols and shogaols, help regulate serotonin in the gut, promote digestive motility, and reduce nausea. Also, ginger has gastroprotective effects, soothing the stomach lining, reducing inflammation, and stimulating digestive enzymes to ease discomfort. Its anti-inflammatory and antioxidant properties also help combat those gross pregnancy nausea descriptors you might be experiencing like car sickness, or just getting off the teacup ride at an amusement park…bleh. Ginger can even calm the brain's nausea signals by affecting the central nervous system, making it useful for stress or anxiety-induced nausea. Interestingly enough, ginger directly influences the brain’s vomiting center, preventing nausea and vomiting. Try adding more ginger to your meals, or try things like ginger chews (here is a good one without added sugar), or ginger tea!
Eating smaller, more frequent meals throughout the day can also be an effective strategy for managing pregnancy nausea. Instead of aiming for three large meals, try having five to six smaller meals or snacks spaced out every two to three hours. This approach helps maintain steady blood sugar levels, preventing the dips that often trigger nausea. It also keeps your stomach from becoming too empty, which can exacerbate feelings of queasiness. By eating smaller portions more often, you can avoid overeating at once, which may feel overwhelming when you're already sensitive to smells and textures. Additionally, focusing on easily digestible, protein-rich snacks or simple carbohydrates can help settle your stomach and provide sustained energy without overwhelming your system.
Fatigue
Low iron/ferritin levels - ferritin is a protein in the blood that helps absorb, store, and release iron in a controlled way. When we are low in this, it can often show up as fatigue in our day to day. This can commonly be helped by an increase in iron-rich foods along with foods that help our body optimally absorb that iron, aka vitamin C! Think animal protein (meat, fish, protein), citrus fruits, dark leafy greens, and eggs (eggs can help so many things when you are nutrient deficient in pregnancy).
Not enough protein eaten in your day. This simple yet profoundly impactful tip might be affecting your pregnancy more than you realize. Where conventional guidelines recommend 60 grams of protein daily, this is not evidence-based. In fact, the study this is based on follows non-pregnant adults, including males. In a study where protein needs were tracked using a pregnant population they concluded these guidelines vastly underestimate the protein needs of a pregnant woman. How does this relate to fatigue? Protein aids in stabilizing blood sugar levels so our blood sugar won’t spike too high, or dip too low. This directly impacts symptoms such as fatigue. So if you find yourself with low energy, perhaps you aren’t consuming enough protein in your diet!
Pregnancy fatigue can often be a result of both physical activity and mental stress, which are closely linked and affect one another. Overexerting yourself with strenuous exercise or pushing through a hectic day can leave you feeling drained, while high stress levels can exacerbate physical tiredness and make it harder for your body to recover. It's important to assess both your physical activity and stress levels, finding a balance that works for you. Avoid overdoing it with intense workouts or long periods of standing, as this can leave you feeling exhausted and impact your overall well-being. At the same time, don’t underwork your body—stretches and low-impact activities, like prenatal yoga or walking, can promote pelvic mobility without straining your already more flexible pelvic area. Aiming for a balance between movement and rest, and incorporating mindful practices to manage stress, can help reduce fatigue and keep your body feeling energized throughout the day. Taking the time to listen to your body, avoiding pushing your limits while also maintaining a healthy amount of movement is key to managing both physical and emotional fatigue during pregnancy. Were you doing these types of intense workouts before pregnancy? Maybe don’t let your perinatal period be the first time you try!
Heartburn
One effective way to reduce pregnancy heartburn is to avoid eating 1 to 2 hours before going to bed. When you lie down after eating, it becomes easier for stomach acid to flow back into the esophagus, which can trigger heartburn or acid reflux. By allowing time for your body to digest food while upright, you give your stomach the chance to process the meal and prevent acid from rising. Eating too close to bedtime also means your body is still working on digestion while you sleep, which can interfere with rest and worsen heartburn symptoms. To help prevent discomfort, aim to finish eating earlier in the evening, and choose light, easily digestible foods if you need a snack—this gives your digestive system time to work before you lay down for the night.
Papaya enzymes (specifically papain) are a natural digestive aid that can help alleviate pregnancy heartburn. Papain is an enzyme that aids in breaking down proteins and improving digestion, which can reduce the pressure on the stomach and lower the likelihood of acid reflux. During pregnancy, hormonal changes can slow digestion and lead to food lingering longer in the stomach, which increases the chances of acid rising into the esophagus. By promoting more efficient digestion, papaya enzymes help reduce this pressure, making heartburn less likely. Papaya is also rich in nutrients like vitamin C and antioxidants, which can support overall digestive health. If you're considering papaya enzymes as a remedy, opt for supplements made from ripe papaya, and consult with your healthcare provider to ensure it's safe for you.
Chewing almonds slowly can be a simple and effective way to help manage pregnancy heartburn. Almonds are a natural alkaline food, meaning they can help neutralize stomach acid and soothe the esophagus, reducing the burning sensation associated with heartburn. When you chew almonds slowly, you give your digestive system more time to process and break down the nuts, which can aid in better digestion and prevent excessive acid production in the stomach. This slower breakdown of food helps to reduce the chances of acid reflux, as it allows food to move through the stomach more efficiently. Additionally, almonds are rich in healthy fats and fiber, which can help regulate digestion and prevent the bloating or gas that sometimes exacerbates heartburn. By eating them mindfully and chewing thoroughly, you also help activate the saliva glands, which further helps neutralize acid in the mouth and esophagus. Just try chewing slowly on a few almonds before bed, and see if this helps!
Swelling
One helpful solution to swelling in pregnancy is wearing compression socks, which provide gentle pressure to the lower legs and improve circulation, helping to prevent fluid buildup. By promoting better blood flow, compression socks can reduce swelling and relieve the heaviness often felt during pregnancy. Also, elevating your feet throughout the day can work wonders. When you raise your feet above heart level, gravity helps to move the excess fluid away from your legs, reducing puffiness and offering much-needed relief. Combining both of these methods—compression socks and elevation—can be an easy yet powerful way to manage pregnancy swelling and keep you feeling more comfortable as you progress through your pregnancy.
Regular movement and gentle exercise can also play a key role in reducing swelling during pregnancy. When you're active, your muscles contract and help push fluid away from your lower extremities, encouraging better circulation and preventing the buildup of excess fluid. Even simple activities like walking, swimming, or prenatal stretching can be incredibly effective in promoting blood flow and reducing swelling. The key is to stay moving throughout the day, even if it's just taking short breaks to stretch or walk around. Staying active not only helps reduce swelling but can also improve your overall comfort, boost your energy, and help maintain your body’s balance as it adapts to the changes of pregnancy.
Increasing your water intake during pregnancy is essential, not only for overall health but also for reducing swelling. When your body is dehydrated, it tends to hold onto water as a way of conserving it, which can lead to swelling, especially in the feet and ankles. By staying properly hydrated, you help maintain a balance of fluids in your body, making it less likely to retain excess water. Along with hydration, it's important to ensure you're getting the right electrolytes—like potassium and magnesium—which help regulate fluid balance and support proper circulation. But if your water intake is lacking, your body might struggle to properly manage fluids, exacerbating swelling.
Pelvic Pain
A belly band works by gently lifting and supporting the pregnant belly. This helps redistribute the weight to help resolve any imbalances that might be present causing pelvic pain. This support can alleviate pressure on the ligaments and reduce the risk of developing pelvic girdle pain or symphysis pubis dysfunction.
A chiropractor who specializes in prenatal care can perform gentle, targeted adjustments to realign the pelvis, relieve tension, and restore proper movement to the joints which are effected most in pregnancy. These adjustments can help reduce pain, improve posture, and support the body's ability to adapt to pregnancy changes more comfortably. Regular chiropractic care during pregnancy can also improve overall mobility, reduce nerve irritation, and promote better alignment, providing significant relief from pelvic discomfort and helping expectant mothers feel more balanced and at ease. Good news is, we have great perinatal chiropractic care in the valley! Check out Taylor at Everwyld Chiropractic!
Pelvic pain in pregnancy can often be linked to tightness in the muscles and facia surrounding the pelvis. As your body continues to undergo changes in pregnancy and your baby grows, these tissues can get tense and imbalanced leading to discomfort. Doing simple stretches can make a tremendous difference.
Psoas Releases
The psoas muscles, located deep in the lower back and pelvis, play a key role in stabilizing the spine and supporting the pelvic region. During pregnancy, hormonal changes and the growing weight of the baby can place extra strain on the psoas, causing it to become tight or imbalanced. This tightness can contribute to discomfort, pelvic pain, and even lower back pain. There are several exercises to release and lengthen your psoas muscles, but it is important to work on these throughout pregnancy
Stretching Hip Flexor
These muscles, which connect the pelvis to the lower spine, can become strained from prolonged sitting, poor posture, or the weight of the baby. When the hip flexors are tight, they can pull on the pelvis, contributing to discomfort, lower back pain, and even effect ideal decent of the baby into the pelvis. Gentle stretching of the hip flexors helps to lengthen these muscles, release tension, and improve flexibility, which in turn can reduce pelvic pressure and alleviate pain. Incorporating hip flexor stretches into your daily routine can improve posture, relieve strain on the pelvic joints, and help you feel more comfortable as your body adapts to pregnancy.
Glute Stretches
The glutes play a key role in stabilizing the pelvis, and when they become tight or overworked, they can increase pressure on the pelvic joints, leading to pain. By gently stretching the glutes, you can help release tension, improve flexibility, and reduce strain on the pelvic area. Incorporating glute stretches into your routine can provide much-needed relief, promote better posture, and support overall comfort throughout pregnancy.
Managing pregnancy symptoms can feel overwhelming at times, but with the right tools and strategies, it’s entirely possible to find relief and improve your comfort throughout this special journey. Each symptom can be addressed in ways that work for you. It’s important to listen to your body and be proactive in finding solutions that make you feel your best! If you're ever uncertain or your symptoms persist, don’t hesitate to reach out to your healthcare provider for personalized advice and support. And as your doula, we’re here for you every step of the way—whether you need guidance, a listening ear, or just someone to text with questions, we’re just a message away. Set up a consult today and let us support you through this beautiful journey with the care and expertise that brings you a sense of peace! You've got this, mama!
