The following is a list of the most common discomforts of pregnancy and the recommendations for coping with them:
i) Fatigue (feeling tired or faint)
Fatigue in pregnancy is caused by the hormonal changes taking place in your body due to the growth of more blood vessels in early pregnancy and the pressure of the expanding uterus on blood vessels.
Recommendations
- Try to get up slowly after sitting or lying down
- Get plenty of rest; go to bed early at night and try taking naps during the day
- Maintain regular daily exercise and activities for at least 30 minutes
- Regularly eat a well-balanced diet
- Use pillows for support, such as behind your back, between your knees, and under your tummy
ii) Backache
During pregnancy, your ligaments become softer and stretch to prepare you for labor. This can put a strain on the joints of your lower back and pelvis.
Recommendations
- Avoid lifting objects above 12kg
- Bend your knees and keep your back straight when lifting or picking something up from the floor
- Move your feet when turning around to avoid twisting your back
- Wear flat shoes that allow your weight to be evenly distributed
- Work at a surface that is high enough to prevent you from bending
iii) Constipation
During pregnancy, hormonal changes take place in your body, slowing down digestion, which causes constipation. Constipation occurs when you have difficulty passing stool for up to three days.
Recommendations
- Eat foods that are high in fiber, like wholegrain breads, wholegrain cereals, fruit and vegetables, and pulses such as beans and lentils
- Exercise regularly for at least 30 minutes a day to keep your muscles toned
- Drink plenty of water at least 8 glasses per day.
iv) Cramps
A cramp is a sudden, sharp pain, usually in your calf muscles or feet. Cramps in pregnancy are most common at night. This is due to a calcium imbalance or from the pressure of an enlarged uterus.
Recommendations
- Gently stretch muscles
- For sudden cramps, flex your foot forward
- Eat and drink foods and beverages rich in calcium (such as milk, milk products, and broccoli)
- Wear comfortable, low-heeled shoes
v) Headaches
In pregnancy, headaches can be caused by tension, stress, fatigue, caffeine withdrawal, lack of sleep, dehydration (lack of fluids) and hunger.
Recommendations
- Increase fluid intake by taking between 8 to 10 glasses daily.
- Eat a well-balanced diet comprising foods that are rich in fiber and iron such as whole wheat pasta, pears, avocados, peas, prunes, Okra, sweet potato, oranges, lean beef, oysters, chicken and turkey.
- Gradually reduce the amount of caffeine you consume
(Contact your healthcare provider if you have bad headaches with blurry vision, double vision, or blind spots).
vi)Incontinence (Increased Urinary Frequency)
The growing uterus and growing baby press against the bladder, causing a frequent need to urinate or causing a small leak when coughing, sneezing, or laughing. This is also caused by the pelvic floor muscles relaxing slightly to prepare for the baby’s delivery.
Recommendations
- Try to urinate as frequently as you can
- Drink plenty of fluid during the day and decrease your fluid intake at night. Contact your healthcare provider if you have a burning sensation while passing urine; this can be a sign of a urinary tract infection and should be treated right away.
vii) Indigestion and Heartburn
Heartburn is a burning sensation starting in the stomach and rising to the throat. It occurs during pregnancy because the digestive system works more slowly due to changing hormone level and the pressure created by a growing baby.
Recommendations
- Eat five or six small meals each day
- Chew your food slowly
- Avoid eating foods that form gas, i.e. broccoli, cabbage, beans, nuts, onions and soft drinks
- Wear clothes that are loose at the waist
- Limit your consumption of greasy and fried foods
- Avoid eating spicy foods i.e. peppers, chili and garlic
- Do not eat or drink within 2 to 3 hours before bedtime
- Do not lie down right after meals
viii) Nausea and Morning Sickness
Nausea is a result of hormonal changes and most often occurs early in pregnancy. This can occur at any time of the day but may be worse in the morning when the stomach is empty.
Recommendations
- Wake up slowly. Give your body time to adjust to being awake before you get out of bed.
- Before you get out of bed, eat something like dry toast or a plain biscuit.
- Get rest and sleep whenever you can. Feeling tired can make the sickness worse.
- Eat small amounts of food often rather than several large meals, but don’t stop eating as a means of avoiding nausea.
- Drink 8 to 10 glasses of fluids daily.
(Contact your healthcare provider if you are sick all the time and cannot keep food or liquid down).
ix) Hemorrhoids (Swollen Veins)
Hemorrhoids are swollen veins in the lowest part of your rectum and anus. They can occur as a result of increased circulation and pressure on the rectum and vagina from the growing baby. Constipation can cause hemorrhoids.
Recommendations
- Avoid constipation by eating fiber-rich foods including a variety of fruits, vegetables and grains. Also increase your fluid intake by drinking up to 10 glasses per day.
- Avoid sitting or standing in the same position for more than 30 minutes; change your position frequently.
- Try not to strain during a bowel movement.
- Sit in warm water three to four times daily or apply ice packs or cold compresses to the impacted area.
- Avoid tight-fitting underwear or pants.
x) Varicose Veins
Varicose veins are twisted, enlarged veins. An increased volume of blood and the pressure of your growing uterus can slow your circulation and cause varicose veins.
Recommendations
- Avoid standing or sitting in one place for long periods. It’s important to get up and move around often.
- Avoid remaining in one position that may restrict the circulation in your legs (such as crossing your legs while sitting).
- Elevate your legs and feet while sitting.
- Exercise regularly or for at least 30 minute per day.
- Wear support hose but avoid any leg wear that is too tight or restrictive.
xi) Vaginal Discharge
Increased blood supply and hormones cause the vagina to increase normal secretions. Normal vaginal discharge is white or clear, non-irritating and odorless but the discharge may look yellowish when dry on your underwear or panty liners.
Recommendations
- Choose cotton underwear or brands made from other natural fibers.
- Avoid tight-fitting jeans or pants.
- Do not douche; this may cause problems in later pregnancy.
- Clean the vagina area often with soap and water
- When wiping or cleaning the urinary area, ensure you use a front to back motion.
(Contact your healthcare provider if you experience burning, itching, irritation or swelling, a bad odor, bloody discharge, or bright yellow or green discharge. These symptoms could be a sign of an infection).
