Common Concerns of Pregnancy and What to Do About Them

Most pregnant women know the joy of pregnancy, but they may also feel the aches and pains, sleepless nights and discomfort that can accompany it. While most of these concerns are minor, there are still things you can do to alleviate them.

“Just because discomforts in pregnancy are common doesn’t mean you just have to be miserable the entire pregnancy,” says Regina Kizer, APRN-CNM, DNP, a board-certified midwife with Breathe Birth and Wellness in Tulsa. “Midwives have been assisting women to have more comfortable pregnancies since the Paleolithic era (40,000 B.C), and throughout this time have partnered with women, guiding them toward a comfortable and empowering pregnancy experience!”

Kizer wants women to know that they can take an active role in their health, and she has a passion for supporting them through pregnancy and beyond. We asked Kizer about some common complaints that women have during pregnancy, and what they can do about them.

Morning Sickness

“There are many theories on what causes morning sickness,” Kizer says. “For those with mild nausea and vomiting, a deficiency of vitamin B6 has been thought to contribute to morning sickness, along with the influx of pregnancy hormones. In such cases, supplementing with B6 a few times a day can lessen nausea and vomiting.”

Another theory explored in a recent study by the University of Cambridge is that morning sickness is caused by high levels of the hormone GDF15, which is produced in the placenta and acts on the maternal brain, causing nausea and vomiting. “If a mother has a lower level of GDF15 in her system prior to pregnancy, her nausea and vomiting will be more severe,” Kizer explains. “It is promising that this information will lead to the introduction of new treatments in the future to help moms that suffer from extreme nausea and vomiting in pregnancy.”

Other tips to improve mild morning sickness include frequent snacking on simple carbs, like saltines and fresh fruit. Or munching on a few almonds or cashews can also help.

“While curling up in the fetal position may feel like the right thing to do when nausea hits, taking a brisk walk in the fresh air gets the heart rate pumping and circulates the heavy hormones that are making you feel nauseated,” Kizer says. “For some, wearing sea bands or getting acupuncture can offer relief. Sucking on sour candies or products containing ginger are also helpful.”

Need to Pee

“The need to pee more often in pregnancy is both hormonal and physical,” Kizer says. “HCG, one of the fetal hormones, leads to frequent voiding. This hormone plateaus at the end of the first trimester, then the growing uterus starts to compete with the bladder for limited space in the lower abdomen and pelvis.”

It may seem that drinking less fluids would help, but Kizer says this is not true.  “While some think it wise to limit fluids, this can lead to an irritated bladder and promote urinary tract infections, so don’t skimp on water and aim to get half of your body weight in ounces of water and non-caffeinated beverages every day!”

Fatigue

“Growing an entire human is exhausting work!” Kizer says. “The hormone progesterone, the key hormone supporting the pregnancy, leaves mothers feeling drained as it slows down the gastro-intestinal (GI) tract and widens the blood vessels. Many moms find it difficult to eat due to the full feeling caused by a slowed GI system. Wider blood vessels can cause a lower blood pressure, which can cause momma to feel very tired, and sometimes lightheaded.”

To battle the hormone fatigue, Kizer encourages women to take a brisk morning walk in the fresh air. “A walk will increase the heart rate and circulate the hormones,” she says.

“This will also stimulate the GI tract and lead to an improved appetite and energy!”

Some other fatigue busters might include:

• Frequent small, healthy meals and getting plenty of water
• Nap if you need to. You will benefit from this once baby arrives as well!
• Exercise, moderate activity 30 minutes daily most days of the week

Sore Breasts

“As you can now guess, most of the common discomforts in pregnancy are connected to the increasing hormones of pregnancy,” Kizer says. “Breast soreness is often one of the first signs of pregnancy for some.”

Kizer recommends the following tips to help alleviate soreness:

• Wear a supportive bra. Avoid a tight fit to allow rib expansion, which will help with lung expansion later in pregnancy.
• Consider sleeping in a sports bra for overnight support.
• Lose the underwire to improve comfort.
• Avoid stimulation, as it leads to increased discomfort.
• Cold therapy with cool compress can be soothing for sore breasts by reducing blood flow to the tender area.
• Warm showers with a gentle sprayer and avoiding harsh soaps can be helpful.

Sleep Disruption

“Sleep disruption is multifactorial, and, again, tied to hormonal changes in pregnancy,” Kizer says. There are many changes occurring as the uterus expands, so comfortable positions are difficult to discover. Hip pain, reflux, busy mind and frequent bathroom trips are common complaints.

“My own rationale on sleep disruption,” Kizer says, “is that the body is preparing you for the task of caring for a newborn that will need nourishment every 1-3 hours upon arrival. This requires lack-of-sleep stamina. It would be very difficult to nourish your baby every few hours with joy without some training. The good news is that this season is short in the grand scheme of parenthood. My tip for pregnant moms and new parents is nap when you need to or when baby is sleeping! Household chores will still be there once you are rested.”

If you are struggling to unwind or having insomnia or leg cramps, Kizer suggests trying Magnesium powder. It can relieve many pregnancy discomforts and promote better rest.

Ligament Pain

“The expanding uterus is anchored to round ligaments,” Kizer explains. “As it rises out of the deep pelvis at around 12-14 weeks, it stretches the ligaments like a stretched rubber band. This can actually cause micro-tears in the ligaments and make them feel sore or spasm.”

To alleviate the resulting pain, Kizer recommends gentle stretching. Cat cows and forward inversions can promote those ligaments to reset and may offer improved comfort.

In general, Kizer encourages women to practice self-care, including practicing good nutrition of frequent, small meals, napping when needed and getting adequate sleep, stretching and doing moderate activities 30 minutes of the day, most days of the week. These are all ways to have a more enjoyable pregnancy. “Partnering with a provider you are comfortable discussing your concerns and discomforts with is essential to achieving your pregnancy goals,” she adds.