Managing Pregnancy Symptoms: Tips for Coping with Morning Sickness, Fatigue, and More

Pregnancy is an incredible journey filled with excitement and anticipation. However, it also comes with a variety of pregnancy symptoms that can range from mildly uncomfortable to quite challenging. Understanding how to manage these pregnancy symptoms can help you enjoy this special time more comfortably. In this guide, we’ll explore practical tips for coping with common pregnancy symptoms, including morning sickness, fatigue, and more.

1. Morning Sickness

Morning sickness, characterised by nausea and vomiting, is one of the most common pregnancy symptoms. While it typically occurs in the morning, it can strike at any time of the day.

Stay Hydrated

• Drinking plenty of water can help reduce nausea. Sip on water throughout the day, and consider drinking ginger tea, which is known for its soothing properties.

Eat Small, Frequent Meals

• Eating small, frequent meals instead of three large ones can help keep your stomach settled. Opt for bland, easy-to-digest foods like crackers, toast, and bananas.

Avoid Triggers

• Identify and avoid foods and smells that trigger your nausea. Fatty, spicy, and overly sweet foods are common culprits.

Get Plenty of Rest

• Fatigue can worsen nausea. Ensure you’re getting enough sleep and rest when needed. A well-rested body can better manage pregnancy symptoms like morning sickness.

2. Fatigue

Fatigue is another common pregnancy symptom, particularly in the first and third trimesters. Your body is working hard to support your growing baby, so it’s natural to feel more tired than usual.

Prioritise Sleep

• Aim for 7-9 hours of sleep per night. Create a relaxing bedtime routine to help you wind down and fall asleep more easily.

Take Naps

• If you’re feeling exhausted during the day, don’t hesitate to take short naps. Even 20-30 minutes can make a significant difference.

Stay Active

• Gentle exercise, such as walking or prenatal yoga, can boost your energy levels and improve your overall mood. Always consult your healthcare provider before starting a new exercise routine.

Stay Hydrated and Eat Well

• Drinking plenty of water and eating a balanced diet rich in iron and protein can help combat fatigue. Foods like lean meats, leafy greens, and beans are excellent choices.

3. Heartburn and Indigestion

As your pregnancy progresses, you may experience heartburn and indigestion due to hormonal changes and the growing baby pressing against your stomach. These pregnancy symptoms can be quite uncomfortable, but manageable with a few adjustments.

Eat Smaller Meals

• Similar to managing morning sickness, eating smaller, more frequent meals can help prevent heartburn. Avoid large, heavy meals, especially before bedtime.

Avoid Trigger Foods

• Identify and avoid foods that trigger your heartburn. Common triggers include spicy foods, caffeine, chocolate, and citrus fruits.

Stay Upright After Eating

• Try to stay upright for at least an hour after eating to help prevent stomach acid from rising. Elevate the head of your bed if heartburn is a nighttime issue.

Wear Loose Clothing

• Tight clothing can put extra pressure on your stomach, exacerbating heartburn. Opt for loose, comfortable clothing.

4. Back Pain

Back pain is a common complaint during pregnancy, particularly as your belly grows and your centre of gravity shifts. This pregnancy symptom can be alleviated with some practical steps.

Practice Good Posture

• Stand up straight with your shoulders back and avoid slouching. Use a supportive chair when sitting and consider a lumbar support cushion.

Stay Active

• Regular exercise, especially activities that strengthen your back and core muscles, can help alleviate back pain. Prenatal yoga and swimming are excellent options.

Use Proper Lifting Techniques

• When lifting objects, bend at your knees and lift with your legs rather than your back. Avoid lifting heavy objects whenever possible.

Consider a Maternity Support Belt

• A maternity support belt can help take some of the pressure off your lower back and provide additional support.

5. Swollen Feet and Ankles

Swelling in the feet and ankles is common, particularly in the later stages of pregnancy. It’s often due to increased fluid retention and pressure from your growing uterus. Managing this pregnancy symptom involves a few lifestyle adjustments.

Elevate Your Feet

• Whenever possible, elevate your feet to help reduce swelling. Avoid standing or sitting for long periods without moving.

Stay Hydrated

• Drinking plenty of water can help flush out excess fluids and reduce swelling.

Wear Comfortable Shoes

• Opt for comfortable, supportive shoes. Avoid high heels and tight footwear that can exacerbate swelling.

Exercise Regularly

• Gentle exercise, such as walking or swimming, can help improve circulation and reduce swelling.

Conclusion

Managing pregnancy symptoms can make your journey to motherhood more comfortable and enjoyable. By following these practical tips, you can alleviate common discomforts and focus on the joy of expecting your new baby. Remember, every pregnancy is unique, so listen to your body and consult with your healthcare provider if you have any concerns or persistent symptoms.

If you’re interested in learning more about pregnancy health and wellness or have specific questions, feel free to explore our website for additional resources and support. We’re here to help you navigate this exciting time with confidence and ease.

Bringing a new life into this world is an exhilarating journey filled with anticipation and joy. As you prepare for the arrival of your little one, it’s essential to ensure that you’re well-prepared for the momentous occasion of labour and delivery. One crucial aspect of this preparation is having a thoughtfully packed hospital bag. In this guide, I’ll walk you through what to pack in your hospital bag to make your birthing experience as comfortable and stress-free as possible.

When to Pack Your Hospital Bag

First things first, when should you start packing your hospital bag? It’s wise to have your bag ready well in advance, ideally around the beginning of your third trimester. While every pregnancy is unique, having your bag prepared early helps ensure that you’re ready to go when the time comes, and you can focus on the most important thing – welcoming your baby into the world.

Essentials for the Mum-to-Be

Comfortable Clothing:

• Nightdresses, pyjamas, and dressing gowns.
• Comfortable underwear.
• Non-slip socks or slippers.

Toiletries:

• Toothbrush, toothpaste, and mouthwash.
• Hairbrush or comb.
• Shampoo and conditioner.
• Body wash or soap.
• Deodorant.
• Face wash and moisturiser.
• Lip balm.

Electronics and Entertainment:

• Phone charger.
• Tablet
• Earphones or headphones.
• Entertainment options (books, magazines, or games).

Baby Essentials

Baby Clothes:

• Babygrows and baby sleepers.
• Socks and mittens.
• Baby hats.

Baby must haves:

• Baby Blankets and Swaddles.
• Nappies and Baby Wipes.
• Baby Car Seat.

Feeding Essentials:

• Nursing bras and breast pads.
• Formula and bottles (if not breastfeeding).
• Dummies (if desired).

Baby Care Items:

• Baby lotion and nappy cream.
• Baby nail clippers or files.
• Baby thermometer.

Comfort and Relaxation

• Pillow from home.
• Stress relief items (stress balls, essential oils).
• Relaxing music or guided meditation.
• Snacks (for both mum and birthing partner).

Birthing Partner’s Bag

• Change of clothes.
• Snacks and drinks.
• Entertainment items (book, magazine, or tablet).
• Comfortable seating cushion.

Packing Tips and Organisation

Packing your hospital bag efficiently and staying organised can alleviate stress during the labour and delivery process. Consider using a checklist to ensure you don’t forget anything essential. Organise items in clearly labelled bags or pouches for easy access when needed.

Good luck with your birth x

Creating a Relaxing Pregnancy Routine: Self-Care Tips for Mums-to-Be

Pregnancy is a beautiful and transformative journey, but it also comes with its share of physical and emotional changes. As you nurture and prepare for the arrival of your little one, taking time for self-care is not just a luxury; it’s a necessity. Building a relaxing pregnancy routine can help you navigate this unique time with more ease and comfort. In this guide, we’ll explore self-care tips tailored to mums-to-be, designed to promote relaxation, reduce stress, and enhance your overall well-being.

When to Start Your Pregnancy Self-Care Routine

Your self-care routine can begin at any stage of your pregnancy. Ideally, it’s best to start as early as possible, but it’s never too late to embrace these practices. Whether you’re in your first trimester or nearing your due date, self-care can significantly benefit you and your baby.

Prioritise Sleep

As your body goes through the incredible journey of pregnancy, you’ll likely experience changes in your sleep patterns. Prioritising sleep is essential for your well-being and the healthy development of your baby. Here are some tips for better sleep during pregnancy:

• Create a bedtime routine that signals relaxation, such as gentle stretches or reading.
• Invest in a comfortable maternity pillow to support your body.
• Keep your bedroom cool, dark, and quiet.
• If discomfort keeps you awake, consult with your healthcare provider for advice.

Gentle Exercise

Staying active during pregnancy can boost your mood, reduce stress, and improve your overall health. Engage in gentle exercises tailored to mums-to-be, such as prenatal yoga or swimming. Always consult your healthcare provider before starting a new exercise routine.

Mindful Breathing and Meditation

Practising deep, mindful breathing and meditation can help you manage stress and promote relaxation. Consider setting aside a few minutes each day to focus on your breath and clear your mind. You can use guided meditation apps or attend prenatal meditation classes for extra support.

Nutrient-Rich Diet

Eating well is a fundamental aspect of self-care during pregnancy. Nourish your body with a diet rich in fruits, vegetables, whole grains, lean proteins, and plenty of water. Don’t forget to take your prenatal vitamins as recommended by your healthcare provider.

Pamper Yourself

Treat yourself to moments of pampering and relaxation. Whether it’s a warm bath with soothing essential oils, a gentle pregnancy massage, or a visit to the spa, self-indulgence can rejuvenate your body and mind.

Connect with Other Mums-to-Be

Joining a support group or prenatal class can provide a sense of community and connection with other mums-to-be. Sharing your experiences, concerns, and triumphs with others who are going through a similar journey can be immensely comforting.

Enjoy Quiet Moments

Create pockets of quiet and stillness in your day. Whether it’s sitting in your favourite chair with a cup of herbal tea, reading a book, or simply gazing out the window, these moments can be grounding and soothing.

Delegate and Ask for Help

Don’t hesitate to delegate tasks and ask for help when needed. Whether it’s household chores, grocery shopping, or childcare responsibilities, having support from your partner, family, or friends can relieve stress and give you more time for self-care.

Keep a Pregnancy Journal

Documenting your pregnancy journey in a journal can be a therapeutic and reflective practice. Write down your thoughts, feelings, and experiences, and consider including letters to your future child.

Conclusion

Incorporating self-care into your pregnancy routine is a valuable investment in your well-being and your baby’s health. As you navigate the beautiful and transformative journey of pregnancy, remember that taking care of yourself is an act of love and nurturing for both you and your little one.

by Louise – NHS Bank Community Midwife & Andrea – NHS Community Midwife, antenatal educator and founder of The Birth Preparation Company

10 Early labour tips: preparing your birthing environment

You might already know that during labour women’s bodies release a hormone called Oxytocin.

Oxytocin is also called the ‘love hormone’, because it is produced when we are in love or feel loved and also plays an important role in bonding and breastfeeding. Increased levels of Oxytocin, in fact, are required in order to cause the uterus to contract and promote the progress of labour.

The levels of Oxytocin, as well as Endorphins (which are painkillers naturally occurring in our bodies) can be affected by the environment and are known to increase when you feel safe and relaxed.

But what does this mean, how does it affect your labour?

It basically means that if a woman feels safe and relaxed during the labour, her labour is more likely to progress well, and those natural painkillers are more likely to help her cope better.

Early labour tips: why is important to feel safe and relaxed?

If a mum-to-be does not feel safe or feels scared or stressed during labour, her body will produce a hormone called Adrenaline, which most people have heard about – this is also known as the fight or flight hormone.

High levels of Adrenaline can trigger a stress response, which if you think about it – a labouring body is probably not going to respond by getting into a fight mode but instead it’s likely to go into the flight mode – by slowing down or stopping the contractions entirely to allow the woman to escape the stressful situation.

What does this mean for labour?

It means, that if adrenaline levels go up, the levels of oxytocin and endorphins go down – the woman might not cope very well (because she might find the labour more painful if she doesn’t have enough of her natural painkillers) and/or the labour can slow down or even stop altogether. Which is not ideal, because then she is more likely to need intervention to help her baby be born.

Early labour tips: How to cope at home in early labour?

If you have had a low risk pregnancy, it is a good idea to try and stay at home for as long as possible in your early labour.*

This will reduce your chance of being sent back home from the hospital because of arriving too early.

To help you do this, try ignoring any ‘twinges’ and milder tightenings for as long as possible, using distraction methods such as watching your favourite box sets, meeting a friend for a cuppa, going for a walk, baking a cake or catching up on some rest. This is also a good time to start setting up your birth environment (plan this in advance and have things ready in one box to make it straight forward when you are in early labour).

*If your pregnancy has been classed as higher risk, your obstetric consultant might advise you to arrive to hospital earlier.

“If a woman feels safe and relaxed during the labour, her labour is more likely to progress well, and those natural painkillers are more likely to help her cope better.”

How can the birth environment help?

Most women will instinctively seek out darker environments when they are in labour. This can help them feel safe, undisturbed and unobserved.

Here are some ideas about how you can easily create a calm birthing environment. Start off by creating a lovely birthing environment at home for your early labour:

Most of this can be replicated when you arrive at the hospital, in case your room doesn’t have any soft lighting etc.

1 – Loosely drape some warm glow fairy lights around the room in a semi-loop pattern (make sure they can be taken down easily if you are planning on taking the same ones to the hospital (Please note that any equipment brought to the hospital must be battery powered)

2 – Whilst at home, light some candles (the bonus is that you can use real ones whilst you are at home!)

3 – If you have any soft battery powered lighting at home (i.e. LED candles, LED tea lights or battery powered fairy lights), feel free to bring some with you to the hospital.  This is a very easy way of transforming any standard clinical hospital room into the perfect calming birthing environment.  Instruct your birthing partner to put the fairy lights up and dot the LED tea lights or candles around the room when you arrive at the hospital (remember to take them home after). If you plan on getting some fairy lights, don’t go for a very long string of them as you might be limited in where you can hang them if they are too long. It might be useful to put a small roll of sticky tape in your bag, too.  That way your birthing partner might be able to tape the lights to some plastic or metal surfaces if needed – not the walls please so it doesn’t damage the paint, and also NOT onto any medical equipment or anywhere where they might be in the way!

4 – At home, turn off main lights or close curtains or blinds if it is light outside.  If the hospital room’s bright lights are on, feel free to ask for them to be turned off (please note that if any intervention is necessary because the midwives or doctors are worried about you or your baby, they might need to turn the lights back on)

5 – Think about the power of smell and how different scents can instantly transfer us to certain places or situations.  Whilst you are at home you can use aromatherapy for this – find two or three essential oils that you like the smell of (check that they are safe to use in pregnancy) and start using them during pregnancy, for example in a diffuser, when you are relaxing in a bath, practising your deep breathing, reading a book or falling asleep.

The aim is to create an association with feeling calm and relaxed.

Then use the same combination of essential oils during your early labour in a diffuser, oil burner or use a few drops on a handkerchief and inhale the lovely scents to help take yourself to your calm & relaxed place.

6 – Placing a few cotton wool balls in a ziplock bag and dripping a few drops of your chosen essential oils onto the cotton wool can be useful for helping you cope during the car journey to the hospital – just sniff as required! But please be aware that aromatherapy might not permitted in the hospital – always check with the midwives before you get there.

7 – Music

Create several playlists on your phone, i.e. calming one and more upbeat one, or a mixture of your favourites (remember that labour can be quite a long process so you might want to add plenty of tracks, otherwise you might get fed up with listening to the same playlist over and over! It might be a good idea to start creating your playlists now and gradually keep adding to them, rather than leaving it to the last minute). It is also advisable to take a small bluetooth speaker to the hospital with you, as well as a phone charger and power bank if you have one.

8 – Hot water bottle can be very comforting if placed on your lower back during labour. If you need to refill it in the hospital, some staff might reluctant to do so, as it might be against the hospital’s health and safety policy.

If that is the case, ask for a jug of hot water and get your birthing partner to carefully refill it for you – you might want to advise them to practice with cold water first 😉

9 – Take a pillow to the hospital with you – pillows are like gold dust in hospitals and the ones available are often not the most comfortable!

Tip: If you have a Caesarean birth, place the pillow over your wound before putting on a seatbelt – this will make your journey home more comfortable.

10 – If you are going to the hospital to be induced, take a comfy eye mask and some comfortable ear plugs with you – the antenatal ward can be a noisy place and if you are not in labour yet, you should try and get all the sleep you can!

Early labour tips: ready!

Remember – knowledge is power, and being prepared for all eventualities gives you a much higher chance of having a positive birth experience. This is where a good quality antenatal classes can play a big role!

Louise – NHS Bank community midwife

Andrea – NHS community midwife, antenatal educator and founder of The Birth Preparation Company www.thebirthpreparationcompany.co.uk