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| Pregnancy | Parenting |
Pregnancy BasicsDigestive Difficulties & Trouble SleepingHeartburn and Indigestion Almost every pregnant woman experiences indigestion and heartburn. Pregnancy hormones slow down the muscles of the digestive tract. So food tends to move more slowly and digestion is sluggish. This causes many pregnant women to feel bloated. Hormones also relax the valve that separates the esophagus from the stomach. This allows food and acids to come back up from the stomach to the esophagus causing the burning feeling of heartburn. Later in pregnancy, as your baby gets bigger, heartburnmay become more common. • Avoid greasy and fried foods. • Eat six to eight small meals instead of three large meals. • Don't gain more than the recommended amount of weight. • Take small sips of milk or eat small pieces of chipped ice to soothe burning. • Eat slowly. • Ask your doctor if you can take an antacid medicine. Constipation Many pregnant women complain of constipation. High levels of hormones in your pregnant body slow down digestion and relax muscles in the bowels leaving many women constipated. Plus, the pressure of the expanding uterus on the bowels boosts the chances for constipation. Try these tips to stay more regular: • Eat fiber-rich foods like fresh or dried fruit, raw vegetables, and whole-grain cereals and breads daily • Drink eight to ten glasses of water everyday. • Avoid caffeinated drinks (coffee, tea, colas, and some other sodas), since caffeine makes your body lose fluid needed for regular bowel movements. • Get moving. Mild exercise like walking may also ease constipation. Sleeping Troubles During your pregnancy, you might feel tired even after you've had a lot of sleep. Many women find they're particularly exhausted in the first trimester. Don't worry, this is normal! This is your body's way of telling you that you need more rest. In the second trimester, tiredness is usually replaced with a feeling of well being and energy. But in the third trimester, exhaustion often sets in again. As you get larger, sleeping may become more difficult. The baby's movements, bathroom runs, and an increase in the body's metabolism might interrupt or disturb your sleep. Leg cramping can also interfere with a good night's sleep. Try these tips to feel and sleep better: • When you're tired, get some rest. • Try to get about eight hours of sleep every night, and a short nap during the day. • If you feel stressed, try to find ways to relax. • Sleep on your left side. This will relieve pressure on blood vessels that supply oxygen and nutrients to the fetus. • If you have high blood pressure during pregnancy, always lay on your left side when you're lying down. • Avoid eating large meals three hours before going to bed. • Get some mild exercise like walking. • Avoid long naps during the day. |
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