Managing early pregnancy symptoms

The first trimester of pregnancy may be challenging, especially if you have other obligations that require your attention. Fortunately, there are some tried and tested remedies to help you manage.

Here are some of the best solutions to manage these symptoms and help you navigate your way through everyday life as ‘normally’ as possible:

Fatigue and exhaustion

• Divide and conquer! Write a list of your household responsibilities and ask your partner/ family members to take over some of the chores
• Establish a self-care routine early on which can include taking a warm bubble bath, meditating and getting to bed early
• Prioritise tasks that are most important to ensure they can be done when you have the most energy
• As your bump grows bigger, sleeping can become uncomfortable, investing in a pregnancy pillow can be a lifesaver!
• If you suffer from anaemia speak to your healthcare provider to see which iron supplement is safe to use during pregnancy

Morning sickness

• Avoid offensive smells that trigger nausea; whether it’s from your ‘former’ favourite fish takeout or the new perfume you got for your birthday.
• Washing your clothes frequently with unscented washing powder and leaving the windows open when cooking is another tactic worth trying
• Eat plain crackers if your tummy can’t handle food or try to have smaller but more frequent meals throughout your day
• Ginger has been shown to reduce nausea and vomiting. As such, drinking ginger tea may help relieve morning sickness. It's generally considered safe to drink up to 4 cups (950 ml) of ginger tea per day while pregnant
• Slow down. Rushing and stress tends to exacerbate nausea. Get some fresh air by going for a short walk, linger in bed for an extra few minutes in the morning or have a long, warm shower

If you’ve tried all of these remedies for nausea and you’re still feeling unwell ensure you speak to your healthcare team as this may result in dehydration and malnutrition. There are prescription medications that can reduce nausea and be used safely during pregnancy.

Gas, bloating and constipation

• Stock up on foods that are high in fibre (for example: prunes, pears, kiwi fruit, citrus fruits and spinach)
• Keep hydrated and drink plenty of water
• Try to avoid refined grains such as white bread, white rice, refined cereals and pasta
• Try eating six mini-meals a day rather than three large ones and adding high fibre snacks such as probiotic yogurt. The probiotic acidophilus, found in yogurts contain active cultures that stimulate the intestinal bacteria to break down food better in order to keep things moving
• Regular exercise during pregnancy encourages regular bowel movements. Even just a short stroll around the block can encourage movement.

Always make sure you speak to your healthcare provider before starting an exercise routine during pregnancy

If none of the at-home measures are assisting with constipation, speak to your healthcare provider about recommending over-the-counter medications. Not all laxatives and stool softeners (especially herbal or homemade ones) are safe for use during pregnancy so ensure you ask before you take any.

Heartburn

• Avoid fried, spicy, acidic, or rich foods and eat slowly
• Don’t lie down immediately after eating, instead opt for a short stroll around the block
• Sleep with your head slightly elevated

How long does pregnancy symptoms last?

The positive news is that most of these symptoms resolve themselves by early into the second trimester. So, if you’re thinking that you can’t possibly imagine feeling this way for the next 9 months, rest assured, it will not typically last that long.

Just take it day by day. When you feel overwhelmed, take a moment and think about the end result. You will be meeting your sweet baby very soon.

If any of the symptoms are causing you a lot of discomfort, ask your healthcare team during your first prenatal appointment as they will be able to make further recommendations.