Discomfort

Ankle/foot swelling (second trimester until delivery)

• While sitting, prop your feet up (even a few inches up helps) and do not cross your legs.
• Continue drinking lots of fluids (at least 8 glasses daily).
• Wear comfortable shoes or sandals and avoid high heels.
• Consider support hosiery.

Breast tenderness (begins early and continues)

• Wear well-fitted good support or athletic bra day and night.
• Soak in a warm bath.

Breast leakage (may begin second trimester)

• Wear pads in bra.
• Avoid harsh soaps or creams.

Entire pregnancy

• Use a very soft tooth brush to avoid bleeding gums.
• Get routine dental care.
• Gently brush teeth at least twice daily.
• Floss daily.
• Use good dental hygiene.

Constipation (entire pregnancy)

• Eat foods high in fibre (bran, green leafy vegetables, whole grain cereals/breads, fruits) daily.
• Drink at least 8 - 10 glasses of fluids daily.
• If approved by your provider, exercise daily (this will help move food through the bowel).
• Walk after meals

Do not take stool softeners, laxatives, or enemas unless you talk with your provider Contractions (Braxton Hicks) - after 20th week

• Know this is part of your uterus getting “ready” for labour.
• Empty bladder and drink 2 - 3 glasses of wastewater.
• Lie down on your side with hands on belly.
• Keep track of how often these occur.

Dizziness - as your uterus enlarges

• Move slowly when getting up from lying down or sitting.
• Eat small, frequent meals and healthy snacks with protein to avoid low blood sugar.
• Drink lots of fluids especially if exercising or in hot weather.
• If dizzy, lie down on your side.

Enlarging belly and breasts - Second half of pregnancy

Sleep on your side with a pillow between your legs.

Wear loose, comfortable clothes.

Wear support bra even to bed.

Use maternity support belt.

Fatigue or tiredness Early in pregnancy and again in the last month

• Take extra naps during the day if possible. Avoid fluids before bedtime.
• Continue mild exercise but not to the point of exhaustion.
• Try to get at least 8 hours of sleep at the same time each night.

Flatulence (gas) - anytime, especially after 20 weeks

• Eat foods high in fibre daily.
• Drink at least 8 glasses of water daily.
• Avoid gas-forming foods such as beans, cabbage and sodas.
• If approved by your provider, exercise daily.
• Walk after meals.

Food cravings - First half of pregnancy

OK to indulge if food choice is not harmful.

Frequent urination begins early, gets better mid-pregnancy, then increases towards the end of pregnancy when baby drops

• Don’t cut back on fluids.
• Know bathroom locations.
• Expect to make many trips to the bathroom, day and night.
• Avoid drinking lots of fluids before bedtime.

Headache - second half of pregnancy

• Use mild pain relievers such as Paracetamol as directed.
• Avoid aspirin, ibuprofen and other pain medications, unless you have discussed their use with your healthcare provider.
• Avoid eyestrain.
• Rest eyes frequently and take frequent computer breaks.
• Get gentle massages and do mild stretching exercises.
• Drink plenty of water.

Heart Burn - 2nd trimester till delivery

• Eat 6 - 8 small meals daily.
• Eat slowly, chew food well.
• Avoid deep fried, greasy, and spicy foods.
• Drink fluids between your meals.
• Avoid citrus fruits or juices.
• Go for a walk after meals.
• Avoid lying down right after eating.
• Antacids can help.

Haemorrhoids - any time

• Prevent constipation. Try not to strain with bowel movement.
• Apply haemorrhoid ointment as needed (discuss with provider).
• Apply witch hazel pads.
• Take Sitz baths.
• Do your Kegel exercises (Register & attend HalaBaby program to know more).

Increased perspiration - any time

• Increase fluids intake.
• Wear easily washable, comfortable, loose fitting clothing.
• Practice good hygiene.

Increased Saliva - first trimester

• Gum and hard candy - watch excess calories.
• Use mouthwash.
• Avoid starches.

Increased vaginal discharge - Entire pregnancy

• Wear cotton underwear.
• Avoid nylon underwear/panty hose, feminine hygiene soaps or sprays.
• Do not douche.

Leg Cramps - second half of pregnancy

• Extra potassium or calcium may help (try eating a banana every day or drinking a glass of milk).
• Gently stretch by - sitting down, extending legs and flexing toes towards body (grab toes if you can and pull towards yourself). Your partner can help with this.
• Mild exercise may help.

Ligament pain (sharp pulling sensation on either side of the lower abdomen) - Increases with increasing uterine size

• Support your weight with your hands when changing positions.
• Move slower.
• A mild analgesic may help.
• Apply ice to affected side.
• Use maternity girdle/belt for support.
• Lean back in a slant position supporting your back with your knees bent.

Light headed & dizzy - begins early and continues

• Stop what you are doing and lie on your left side with your legs up for short period of time.
• If unable to lie down, sit immediately and tell someone you are dizzy.
• If dizziness resolves, get up slowing from lying to sitting, then up to standing position if possible.
• Ensure adequate hydration by drinking plenty of water.

Nasal stuffiness & bleeding - first trimester and again at term

• Use a saline nasal spray.
• Use cool mist humidifier/vaporiser if air is dry.
• Talk with your provider about OTC medications.
• Avoid using nasal decongestant sprays.
• Blow your nose gently.
• Ensure adequate hydration by drinking plenty of fluids.
• Stop bleed by squeezing nose between thumb and forefinger for a few minutes.

Nausea (Morning Sickness) - occurs in early pregnancy and usually improves after first trimester Numbness/tingling fingers/hands (Carpel Tunnel Syndrome) - Second and third trimester

• Elevate hands and wrists as much as possible.
• Rest hands with frequent breaks.
• Talk with your health care provider about wrist splints.

Sleeplessness - anytime but especially last trimester

• Try a warm bath before bedtime.
• Avoid stimulating activity before bedtime.
• Avoid drinks containing caffeine.
• Use relaxation techniques.