Pregnancy is a beautiful thing – a beautiful thing that comes with morning sickness, low back pain and cravings. But what if there were ways to navigate these discomforts and master feeling good during pregnancy? We’ve put together a list of some common discomforts faced during pregnancy and strategies for relieving them.
While nausea or morning sickness doesn’t affect all pregnant women, it makes an appearance during many pregnancies, especially in the early months. Luckily, there are ways to relieve morning sickness and make yourself more comfortable throughout the day.
- Move slowly when getting up or changing positions. Especially in the morning when getting out of bed.
- Drink water, milk, juice, etc. in between meals, not with your meals.
- Have smaller meals at regular intervals (two to three hours apart) throughout the day. This will help maintain your blood sugar levels and keep you from eating too much in one meal.
- Avoid eating food or drink that upsets your stomach. Like fried foods or rich desserts.
- Get lots of fresh air. Fresh air helps reduce nausea so get out for a morning stroll, or sleep with your window open to create a breeze.
These two often go hand-in-hand, especially the closer you get to your due date. Many women have trouble sleeping in the last few months of their pregnancy because they find it difficult to get comfortable, experience aches and pains, and can sometimes find it difficult to calm their minds. Here are a few options to help you find a better sleep.
- Use pillows as props in bed; place them between your legs while lying on your side, place them along your back or in front.
- Avoid caffeine and eating right before you plan to sleep.
- Meditate or practice relaxation exercises before bed.
- Take a warm bath or read a book to settle your mind.
Your body is carrying around more weight than you’re used to with baby on board. It puts a lot of pressure on your joints and muscles. It’s important to keep your body moving, even if it’s a little more difficult than it was before. Not only will incorporating movement into your day help to relieve and prevent stiffness, it’s also great for your health. Moving will help you sleep better and keep your mood positive.
- Take warm epsom salt baths to relieve muscle tension and stiffness.
- Do stretches to reduce and prevent stiffness and leg cramps.
- Avoid high-salt and sugary food or drinks.
- Apply a heating pad to areas that are extra tight or stiff to help loosen up the muscle.
- Sign up for a prenatal yoga class, like the MOGA Online Prenatal Course with Audrey Gentile, to relieve stiffness and soreness. It will get your body ready for it’s pregnancy journey and beyond!
Swelling in the feet, ankles and legs is common in the later months of pregnancy. As you get bigger, circulation to the lower portion of your body can become restricted and cause discomfort. But we do have some tricks for how to relieve it.
- Raise feet and legs up when lying or sitting down. Place feet on a chair or put a pillow under the feet and legs. Using something like a footstool will also help relieve lower back pain.
- Avoid crossing your legs when sitting.
- Take walking breaks if you’ll be sitting for long periods. This will keep your circulation moving.
- Leave your high heels in the closet. Opt for looser-fitting shoes or sandals as your feet and ankles swell.
- Soak your feet. A cold foot soak will be a bit of a shock to the system but the cool water will relieve pressure and inflammation. If you prefer a warm foot soak, add some epsom salts and a couple drops of peppermint or lavender essential oil together – enjoy for 10 minutes.
There are big changes happening in your life and to your body. It’s an amazing experience but it can also feel like a lot at times. Luckily, we know some ways to keep you calm, cool and collected.
- Take a warm bath with epsom salts if you’re feeling anxious. Or even before bed to help you sleep.
- Write in a journal about your day. Jot down anything that’s on your mind or put together a gratitude list each day.
- Meditate once a day or practice relaxation exercises like deep breathing and positive thinking.
- Include movement into your daily routine. Whether it’s a 20-minute walk around your neighbourhood or an online yoga program, it all helps.
- Eat healthy foods and reduce caffeine and sugar intake.
- Take time for yourself to do things that you enjoy.
Pregnancy doesn’t have to be uncomfortable – at least not all the time. We hope that implementing some of these practices will help alleviate discomforts and keep you feeling good during pregnancy. If you have any suggestions or recommendations based on your personal experience, we’d love to hear your insights!