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.
- 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
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.
- 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.
- 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).
- Increase fluids intake.
- Wear easily washable, comfortable, loose fitting clothing.
- Practice good hygiene.
- Gum and hard candy - watch excess calories.
- Use mouthwash.
- Avoid starches.
- Wear cotton underwear.
- Avoid nylon underwear/panty hose, feminine hygiene soaps or sprays.
- Do not douche.
- 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.
- 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.
- 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.
- 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.
- Elevate hands and wrists as much as possible.
- Rest hands with frequent breaks.
- Talk with your health care provider about wrist splints.
- Try a warm bath before bedtime.
- Avoid stimulating activity before bedtime.
- Avoid drinks containing caffeine.
- Use relaxation techniques.