MINOR PREGNANCY COMPLAINTS - Part 1

The A-Z of Pregnancy Niggles - Part 1 They’re known as the ‘minor complaints of pregnancy’, but they’re all pretty horrible The vast majority of pregnancy complaints pose no risk to your health, but that doesn’t stop them being a burden – especially if you suffer from several at once. The cure-all for most pregnancy complaints is the birth of your child. But until then, what can you do? If you’re worn out and hurting, it’s hard to feel thrilled about being pregnant. Here’s help with misery-making aches and pains. Anemia (Iron Deficiency) It’s quite normal for your iron levels to drop a little during pregnancy, and you may feel fatigued, experience faintness and have paler skin. Adjust your diet so that you increase your consumptions of iron rich foods; red meat, fish or pumpkin seeds, and Vitamin C; citrus fruits, berries, green peppers and broccoli. Also consult your doctor to see if you are in need of an iron supplement. Backache Poor posture is a big contributor to back ache in pregnancy – and it only gets worse as your stomach expands and your back takes on the extra pressure. Try to get your back and abdominal muscles in good shape before pregnancy. Keep active – this will help keep your muscles and joints strong. Yoga, aqua jogging and swimming are excellent for strengthening and soothing the whole body during pregnancy. Practice good posture whenever you can, tucking your pelvis under slightly to prevent the sway back that can occur in late pregnancy. See an obstetric physiotherapist for pain relieving exercises, techniques and massage relief (this applies also to leg cramps, pelvic pain and carpal tunnel syndrome). Use a pelvic support belt (your LMC or Physiotherapist can help) or try wearing tight fitting lycra to help stabilize your pelvis. In very rare cases, back pain can be the sole symptom of labor. If back ache comes and goes in regular waves, contact your LMC. Breast Sensitivity You may experience sensitivity or a tingling sensation as your breasts begin to lactate. From about 16 weeks of pregnancy your breasts begin to produce a thin milky, yellow fluid called colostrums that may leak a little during pregnancy and stain your clothes. Wear a supportive non-wired maternity bra during the day as well as at night, and avoid drinks containing caffeine which can cause water retention. Sunflower seeds, sesame seeds, linseed, tofu, yogurt and milk can help balance your hormones and relive breast tenderness. Remember to use breast pads to protect your clothing from potential stains. Constipation A common side effect of pregnancy, constipation is caused by a change in hormone levels which relaxes the muscles in the intestinal walls and causes food to work much harder through the digestive system. Increasing your water intake is the easiest way to ease constipation, combined with a diet rich in fresh & dried fruit (prunes, figs and raisins), vegetables, and bran - try breakfast cereals such as ‘All-Bran’ or ‘Bran flakes’. Exercise will also help and it only takes 20 minutes of brisk walking every day. Cramps You can identify a cramp by a dull sudden pain followed by a dull ache, typically found in the legs and feet. Many natural therapists believe leg cramps can be caused by an upset in the calcium magnesium balance of the body (although doctors dispute the link) and may recommend cell salt magnesium phosphate or occasionally calcium phosphate. Always check with your LMC or a qualified practitioner before taking natural remedies when pregnant. You could try eating more calcium-rich foods such as dairy foods, nuts and hummus. When a cramp occurs, stretch the cramping muscles and apply warm, moist heat such as a flannel. Once the cramp has subsided, massage to promote circulation. An obstetric physiotherapist can help with stretching exercises to relieve and prevent cramps. Carpal Tunnel Syndrome Many pregnant women get a ‘pins and needles’ like pain in their hands at night. This is caused by the swelling of the fibrous cuff that runs over the nerves on the wrists. Your hands can get very hot, tingly or even numb. A physiotherapist can provide you with a splint to keep your hands straight at night and take pressure off the nerves. Try to avoid delicate movements of the wrists such as sewing or typing which can put subtle strain on the area. Fatigue Fatigue is common in the first and third trimester – the former caused by hormonal changes, the latter caused by discomfort and broken sleep for toilet visits. Rest is best. Try to get to bed earlier and keep your workload and stress to a minimum. Accept offers of help and take five or 10 minute breaks whenever you can. If you have the luxury of lots of time on your hands, try not to collapse completely as this can leave you feeling even more fatigued and possibly even depressed. Make an effort to keep moving. Keeping fit and strong will help you sleep and keep you feeling positive (by releasing stress-relieving, mood-lifting hormones). Walking is the most convenient type of exercise, but swimming, aqua jogging and yoga are also excellent. Heartburn Indigestion is common in pregnancy as digestive acids from the stomach reflux into the esophagus because of the relaxing effect of pregnancy hormones on the sphincter muscle. Eat frequent small meals instead of three larger ones each day and try not to drink with meals, especially the evening meal. Drink half to one hour before or after meals. Sit up when you are eating. Avoid eating immediately before going to bed. Eat fewer yeasty foods. Try sipping chamomile tea and avoid drinking caffeinated tea, coffee, Milo, hot chocolate and soft drinks, especially in the evening. Sleep with the end of the bed elevated so your head is higher than your feet. Have a glass of milk or plain unsweetened acidophilus yoghurt before bed. Slippery Elm capsules are thought to also be an excellent remedy for heartburn. Avoid spicy or very rich, fatty foods. Worst case scenario: Talk to your LMC about the possibility of trying over-the counter antacids for relief – most are safe in pregnancy but tell the pharmacist you are pregnant and seek advice on the appropriate ones. There is a very small chance heartburn could be a symptom of an ulcer or high blood pressure, so your LMC can help rule this out.