Top 5 common pregnancy symptoms & how to handle them

Pregnancy is a period of rapid and profound physiological changes from the moment of conception to birth. The symptoms are many and can vary from woman to woman.

We have compiled the 5 most common pregnancy symptoms and found the most reliable and proven ways to deal with them:

1. Nausea & vomiting

Nausea and vomiting are among the most common symptoms of pregnancy, and occur mainly in the first trimester, i.e. the first 6-12 weeks of pregnancy. It is a fact that 85% of women suffer from nausea in pregnancy.

While these are quite distressing conditions, the good news is that they are not usually harmful to the health of the pregnant woman or the baby. However, about 1% of women may experience an adverse condition known as gestational hyperemia, which results in a number of complications, including poor nutrition, excessive weight loss, dehydration and electrolyte imbalance. For this reason, medical attention is essential.

How to handle it:

• Avoid wearing tight clothes.
• Limit your fluid intake with meals. It is better to take small sips of fluids between meals and at least 1 hour before or after a meal.
• Eating toast, crackers, baked bread or dry breakfast cereals is recommended because they seem to be better tolerated. Prefer wholegrain to avoid constipation.
• Avoid foods with a strong smell (ravenous vegetables, coffee, spices and condiments, very fatty or fried foods).
• Small and frequent meals prevent stomach distension that can aggravate the problem.
• Eating food in a well-ventilated area and avoiding prostration after eating help prevent nausea.  
• Chewing food well and slowly in a calm environment regulates better the digestion process.
• Ginger: It is a safe and effective natural solution to treat nausea. It is recommended to be taken during the first trimester of pregnancy in an amount of up to 2 gr/ day, with medical advice [1]. About ginger supplements, you have to ask your doctor. 

2. Acid Reflux (Headburn)

Heartburn in pregnancy is very common and can occur at any stage of the pregnancy.

The symptoms usually occur after eating and include:

• Feeling of discomfort or mild pain
• Meteorism (bloating or distension)
• Burping 
• Nausea
• Feeling of fullness

Heartburn is the burning sensation in the chest during digestion. 

As is well known, food moves from the esophagus to the stomach through the lower esophagus sphincter. This sphincter acts as a door between your esophagus and stomach. Heartburn forms when the lower sphincter relaxes, allowing gastric acid to rise into the esophagus. This, in turn, causes pain and a burning sensation in the chest area.

Why does heartburn occur during pregnancy?

During pregnancy, hormonal changes tend to relax the muscles of the esophagus, including the lower esophageal sphincter. In addition, as pregnancy progresses, the fetus grows (especially in the 2nd and 3rd trimester) and the uterus expands to respond to this change. Therefore, the stomach is under more pressure and can result in food and acids being pushed into the esophagus [2].

How to handle it:

• Eat smaller meals more often and avoid drinking liquids while eating. It is recommended that you drink water between meals.
• Slow and good chewing helps prevent flatulence.
• Avoid eating large portions of food or drink, other than water, for 3 hours before bedtime.
• Limit foods that are implicated in heartburn, such as: coffee, chocolate, tea, alcohol, soft drinks, citrus juices, fatty foods and spicy foods.
• Stay upright for at least one hour after a meal. A leisurely walk can help the digestion process.
• Prefer comfortable clothing and avoid tight clothes and belts.
• It is important to maintain a healthy body weight.
• During sleep, use pillows to elevate your upper body to keep stomach acids low. It is preferable to lie on your left side.
• Chew a piece of sugar-free chewing gum after meals. The increased saliva can neutralize any acid that comes back into the esophagus. However, avoid chewing with the mouth open, as air intake can lead to bloating.
• Try eating yogurt or drinking a glass of milk to take away the symptoms of heartburn.

3. Fatigue

Fatigue and difficulty sleeping are reported as among the most common symptoms of pregnancy. Rest is required, as energy requirements usually increase in the fourth month of pregnancy. Fatigue could also be linked to iron deficiency (known as iron deficiency anemia).

Iron is essential during pregnancy for the blood supply to the fetus, it contributes to normal immune system function and helps reduce fatigue and tiredness [3].

Foods high in iron are: 

• red meat (beef)
• egg
• dried fruits
• pulses (lentils)
• molasses
• fortified breakfast cereals

Remember: The iron in animal foods might be more absorbable than the one in plant foods, and its absorption can be enhanced by taking vitamin C at the same time. Beware not to eat foods containing calcium and caffeine at the same time, as they block iron absorption. These include dairy products, cheese products, tea and coffee (caffeine-containing drinks should also be limited during pregnancy).

It is important to eat a variety of foods to ensure you get all the nutrients you and your baby need as the dietary needs increase during the pregnancy. It is very likely that your doctor will recommend pregnancy vitamins that are specifically formulated for this period.

4. Food Cravings

The cravings for certain foods during pregnancy can be very strong and is considered one of the most common symptoms in pregnancy. The foods you crave may vary depending on the stage of pregnancy. You may also notice that you react negatively to foods that you previously enjoyed.

Food cravings during pregnancy can be caused by many factors, including hormones and the areas of the brain that control your sense of taste and desire to eat. Some women become more sensitive to certain odors. Still, the desire to eat can be selective, meaning it involves certain foods, or non-selective, meaning you want to eat anything.

An important piece of information is that if you develop unexplained cravings for non-edible items, such as dirt or paper, this is called “pica” syndrome and may indicate a nutrient deficiency. In this case, it is recommended that you consult your doctor [4].

In general, it is important during pregnancy to have a balanced diet that will meet the needs of you and your baby. If you are experiencing difficulties with your food cravings or diet, it is always important to talk to your doctor or dietician for advice and guidelines.

How to handle cravings:

• Do not skip frequent drinking of water. Hydration reduces the feeling of hunger during the day.
• Eat frequent and small meals to avoid cravings.
• Eat low-fat protein foods.
• Choose a small amount of the food you want, or replace it with a low-calorie alternative.
• If you have a sweet craving: eat a piece of fruit first to reduce a strong craving for something unhealthy, or make a milkshake with fruit and a little honey.
• If you crave something savory (e.g. crisps): make homemade chips on wax paper in the oven or a small homemade pizza with vegetables.
• If you want something cold (e.g. ice cream): try fruit sorbet or frozen yogurt.

5. Constipation

Constipation in pregnancy is a very common problem and can be caused by many things. Some of them are [5]:

Hormonal Changes: During this period, the production of the hormone progesterone increases. This hormone has relaxing effects on the muscles of the intestine, causing relaxation and slowing of bowel movements. This can lead to constipation.

Low fiber diet: Lack of fiber in the diet can contribute to constipation. Fiber helps in proper bowel function and in preventing hard stools.

Dehydration: Inadequate fluid intake can lead to hard and dry stools, making it more difficult to pass through the intestinal system.

Iron supplements: Some women take iron supplements during pregnancy to treat anemia. Some of these may lead to constipation in some cases. So it is important to find a supplement with technology that prevents this condition (Sideral Folico, Solgar Gentle Iron, Specchiasol Ferrogreen etc. )

How to relieve constipation during Pregnancy

1. Choose a  diet rich in fiber intake:

It is recommended to consume 25 to 30 g of fiber per day. Guidelines for gradually increasing fiber include:

• Increase whole grain foods (bread, breakfast cereals, rice, pasta, rice, pasta, oats).
• Increase consumption of vegetables, legumes, fruits (lentils, beans, chickpeas, peas, peas, broccoli, avocado, plums, pear, orange).
• Include dried fruits, seeds, nuts in your diet.

2. Sufficient amount of fluids

To help prevent constipation, fluid intake is important. The recommended intake is about 8-12 glasses of fluids per day. Daily water consumption is essential, but complementary options include tea, unsweetened fruit juice and smoothies, which count towards fluid intake.

Remember that during pregnancy, coffee consumption should not exceed 200 mg of caffeine per day, and it is advisable to drink a glass of water after consumption to prevent dehydration.

3. Physical exercise

Exercise during pregnancy can be very beneficial, but it is important to choose exercises that are safe and appropriate for this phase.

Moderate exercises can help improve digestion and relieve constipation. Here are some recommendations:

• Walking: Walking is a safe and effective form of exercise during pregnancy. You can walk around your neighborhood or to a gym.
• Swimming: Swimming is also a great option as it is a low-stress sport that can help in working out the muscles.
• Yoga: Some yoga classes are designed specifically for pregnant women and can help relieve constipation.

Always consult your doctor before starting any new exercise during pregnancy. A professional can advise you on how much and what exercise is ideal for you and how to perform it safely.

Conclusion

Pregnancy is one of the most beautiful periods in a woman’s life. Remember that changes are normal, be aware of them and don’t hesitate to seek expert advice if something worries you or seems suspicious.

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