Pregnancy can be fun, exciting and joyful. However, women experience a series of rapid changes that can lead to some annoying if not miserable symptom when we haven’t nurtured and nourished ourselves well before conception.

Here’s my take on how to address and support these common symptoms of pregnancy.

Headache

Headaches during pregnancy have two primary causes: dehydration and low blood sugar. While this is a cause outside of pregnancy as well, during pregnancy it happens faster and more dramatically.

Other causes may be tension in the muscles of the neck and head or inflammation of the blood vessels. Anemia can also produce headaches due to the lack of oxygen in the blood.

To prevent headaches from dehydration make sure you are getting half your body weight in ounces of water a day. To help with the headaches of low blood sugar, you can carry small snack that are high in protein to eat between larger meals. Cheese sticks, protein bars, and nuts are great options.

Headaches can be potentially serious or be indicators of other imbalances in your body.  If you are having frequent headaches or the headaches are accompanied by nausea or vomiting (especially 30 weeks or later) you may be developing toxemia of pregnancy and should be evaluated immediately.

Tylenol is not recommended, especially in early pregnancy. If headaches persist, call your midwife to rule out other issues. Other options to try:

• Wean yourself slowly from caffeine.

• Avoid “trigger” foods such as chocolate, diary and gluten.

• Reduce stress in your life.

• Massage, exercise, & yoga

• Get a Craniosacral session and/or Chiropractic.

• Try relaxing herb teas such as hops, chamomile, skullcap.

• Smell lavender, peppermint or rose in essential oil form or enjoy a walk with the live plants

Constipation

Constipation is the slowed transit time of the bowels, unable to have a bowel movement for more than 3 days or stools are hard and dry on passing.

Worry, anxiety, minimal physical exercise, and a low-fiber diet may cause constipation. Constipation in pregnant women is thought to occur due to hormones that relax the intestinal muscle and by the pressure of the expanding uterus on the intestines. Relaxation of the intestinal muscle causes food and waste to move slower through your system

When constipation is mild, and due to typical pregnancy related changes a few things can help relieve the discomfort.

• Eating more fiber including leafy green veggies, apples or brown rice.

• Be sure you are drinking plenty of water and fluids especially if it's hot, dry or you have increased physical activity that is causing you to sweat. 

• Regular exercise for 20-30 minutes a day will help stimulate bowel movements.

• Hot beverages or relaxing baths can calm the system to enable the body to release.

Fatigue

Fatigue is a general feeling of tiredness that persists for hours or days particularly in the first trimester. A dramatic shift in hormonal output and metabolic processes can play a big part in the need for rest. Progesterone, the hormonal that also helps relax the ligaments and muscles for birth, is increasing to support the baby and can cause a feeling of fullness and sleepiness

The only "remedy" for fatigue is to rest whenever possible. It is also important to maintain a diet with adequate protein, vegetables and water to make the transition easier on yourself. Mild exercise, walking or stretching, may alleviate some discomfort associated with fatigue.

Digestive remedies that are stimulating can help energy and mood. Try peppermint, ginger and cinnamon as tea or tincture.

Heartburn

Heartburn is the feeling of burning or pain in the throat or near the diaphragm. It is also referred to as reflux or regurgitation. Heartburn usually occurs when the baby has gotten big enough to compress the stomach and cause pressure on the already relaxed cardiac sphincter of the stomach.

Heartburn can be relieved in many ways, but usually one or two will work better for a you.

Diet related ideas:

• Eating smaller meals more frequently will help to not overfill the stomach and push food back up to the throat. Drink a minimum amount of water or fluid with meals. It slows the digestion process, so drinking 5-10 minute before or after the meal is best.

• Avoid trigger foods. For some it’s spicy or cold foods. Others its heavier meals with fats and meats.

• Raw fruits and veggies are natural sources of enzymes. Add these to meals and as snacks. Raw almonds had been helpful for many women.

• Avoid late night eating.

• Minimize or avoid antacid preparations with aluminum hydroxide magnesium hydroxide or magnesium trisilicate. These also slow digestion and ultimately create more reflux.

Supplements and Remedies for Heartburn

• Certain enzymes help break down certain foods. Start with a papaya enzymes to assist with protein digestion. If that doesn’t seem to work, try a multi-enzyme. Rainbow Light Advanced Enzyme System is a great one.

• Slippery elm or marshmallow root tea are also good internally as a tea to sooth the burning sensation.

Other tricks to try:

• Raise the head of the bed (two bricks under the legs works well.) Pillows do not always have the same affect.

• Lifting your arms above your head can give room for the stomach to do its work.

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