It seems from one trimester to the next, there's a new symptom. In the beginning, the breasts are tender and then 6 weeks in, "morning" sickness begins. Once the sickness subsides, you begin to gain weight and feel stretching and round ligament pain. Along with the new belly comes back pain, headaches, and swelling. Through all of this and more, you have a hard time sleeping at night then are tired all day. Not to mention the fact you have to go pee all the time. I honestly keep asking myself: "why do someone people love being pregnant?!". Luckily, exercise and a few daily life changes can help with many of the pregnancy discomforts that lead to the amazing little one in your arms. The symptoms will still be there but they seem a lot more bearable!
Ankle swelling: Because the fetus is growing, circulation begins to slow and swelling can easily happen. To help combat this, rhythmic exercises like swimming, walking and light aerobics will help improve circulation. Lying on your side and/or elevating your legs after being on your feet all day will also help.
Backache: Your center of gravity is shifting as your belly grows putting more pressure on the lower back while the increased breast size pulls on your upper back. Postural exercises are most important for this. Stand tall and proud! Focus on strengthening and stretching your upper back and core muscles.
Breast tenderness: Thanks to hormonal changes, your breasts are growing in size. Be sure to wear a supportive bra and avoid activities that have a lot of bouncing.
Constipation & hemorrhoids: No one likes to talk about, they to have it even less. Your enlarged uterus is causing this from increased pressure on the bowel. Maintaining an exercise routine will help blood flow to the digestive tract. Eating a high fibrous diet and drinking lots of water will also help the system run smoothly. To increase fiber intake easily, I like to sprinkle a tablespoon of flax seed on my morning cereal or mix it with yogurt. I also eat lots of veggies, and fruit (not fruit juice) and drink tons of water.
Fatigue: First hormone levels then the access weight can cause you to feel tired all day. Regular exercise will help you feel more alert in the day and help you sleep better at night. Remember not to overdo any fitness program.
Headaches: Hormones are causing these and headaches can be triggered by environmental factors, especially if you're pregnant in the humid days of summer. Because extra-strength pills aren't an option, drink lots of fluids, keep your body temperature cool and have a healthy balance of exercise and rest. Taking your workout inside to an air conditioned location may help with any temperature-related headaches.
Leg cramps: These have been linked to several factors: calcium and phosphorous imbalances and/or improper circulation in the legs and pelvis. Some say to increase milk and water intake while decreasing soda intake. It's also important to stretch your legs with a good warm-up and cool-down, particularly your calves.
Memory loss: This is also often referred to as "placenta brain". While exercising can help with circulation and fatigue, there's so much on your mind that this part of your day may be the only thing you remember to do. I actually stood in the grocery store for 10 minutes hoping someone would tell me why I was there and ended up buying random things and went home, only to find out we had absolutely no need for Egg Nog. Writing to-do lists and keeping your calendar up to date will definitely help. I set reminder alarms on my SmartPhone to make sure I get things done!
Mood swings: Hormones and fatigue can make you feel ecstatic one moment then horrific the next. Instead snapping at your partner and anyone else around you, keep up your exercise. A quick walk or fitness class will help improve your mood, energy, and self-esteem.
Morning sickness: Hormonal changes can make this hit at anytime of day (I had horrific nausea at night) especially in your first trimester. Be sure to keep up your fluid intake and try eating small meals. I kept crackers in my purse to munch on the moment I felt the nausea come. You may need to change your daily routine from morning workouts to evening or vice-versa. Light exercise can help settle your stomach. Consult with your health care practitioner if it is severe and wait until the 2nd trimester to begin an exercise program.
Round Ligament pain: As your uterus expands, the ligaments on both sides will stretch and it can feel like burning or a pulled muscle. This is most uncomfortable from weeks 18-24. Avoid quick changes of position especially twisting at the waist. If you begin to feel some pain, bend towards it and rest or change positions.
Shortness of Breath/Dizziness: Pregnant women actually breath 50% more oxygen, your resting heart rate increases by 7-15 bpm, the amount of blood you pump increases 40-50% and the amount you pump it increases 30-50%. This can cause you to feel very light-headed and makes you breathe harder. Some women also find the position of your baby can push up on your diaphragm making it harder to get a full breath of air. Be sure to reduce your exercise intensity especially in the 3rd trimester. If you're feeling dizzy: stop immediately and rest. Try and choose exercises that don't require a lot of directional changes or fancy footwork.
Sleeplessness: It can be very difficult to find a comfortable sleeping position especially if you're a stomach sleeper, like me. You also have a lot more on your mind and anxiety can make sleeping difficult. Exercise will certainly help you tire-out and relax, helping you get a better night's sleep. Many friends of mine have suggested special sleep pillows too.
Weight gain: This is going to happen. Women should strive to gain 25-35lb depending their pre-pregnancy weight and it is not encouraged to worry about dieting or losing weight at this time. Maintaining a healthy exercise program and a healthy diet will help manage the amount you gain. Remember that you only need about 300 extra calories a day (that might just be a latter) and what was considered "junk food" before, is still "junk food" now.
Urination: Sneezing, laughing, coughing, standing, everything else seems to cause you to have to tinkle thanks again to the enlarging uterus pressing on the bladder; and, everyone keeps telling me it will just get worse. It is EXTREMELY IMPORTANT to keep up your fluid intake. Rather than avoiding the water fountain, be sure to use the bathroom immediately before exercise and take bathroom breaks. It would also be a great time to strengthen your kegel muscles: imagine yourself lifting from inside your pelvis without squeezing your abdominal muscles. You can also try to stop yourself yourself from peeing mid-stream, those muscles can be very strong!
See you at the gym!
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