During pregnancy, your body undergoes many changes that are not always pleasant. What helps alleviate pregnancy-related complaints, such as nausea, bloating or heavy legs?
Nausea and vomiting
- Eat frequent light meals spread throughout the day
- Before you get out of bed, eat something small (e.g. dry biscuits, bread, tea) to counteract morning sickness
Heartburn
- Eat frequent small meals spread throughout the day
- In the evening, eat no later than two hours before going to bed and during the day do not lie down directly after eating
- Avoid fatty and sugary food
- Avoid drinks containing caffeine
- Eat protein with every meal
- Drink a lot of water between meals, but don’t drink while eating
- Some of our hospitals also offer acupuncture, which can help to reduce both heartburn and nausea
Constipation
- Drink at least two litres of water each day, but ideally not carbonated water
- Eat foods that are high in fibre: whole grain products, (raw) vegetables, fruit, legumes
- Mix some linseeds into your muesli or salad
- Avoid bananas, rice, chocolate and products made from white flour
- Regular physical activity
- Drink a glass of lukewarm water on an empty stomach in the morning; this will stimulate your digestive system
Flatulence and bloating
- Avoid foods that are difficult to digest, such as types of cabbage, leek, garlic, onions and legumes or even asparagus
- Avoid strongly carbonated drinks
- Fennel, aniseed and caraway tea can provide some relief
- Eat slowly and calmly
And the same applies here too: eat more frequently throughout the day, but have smaller meals
Tiredness
- Treat yourself to frequent rest and relaxation, your body is currently going through major changes
- A balanced and healthy diet will strengthen your body’s own defences
- Regularly take long walks
- Attend yoga classes for pregnant women or consult our yoga guide for advice on the first yoga exercises
Need to urinate
- Do not let your bladder become completely full – go to the toilet frequently
- Targeted exercises for the pelvic floor muscles
- Wearing panty liners will give you peace of mind
Heavy and/or tired legs
- Massaging your legs with a cooling gel can provide significant relief; let your partner do this for you
- Walks or short bike rides promote blood flow through your veins and will strengthen your calves
