COMMON PROBLEMS IN PREGNANCY

Dt. MALLIKA GARG

(Clinical Dietician, M.Sc. in Food Nutrition)

COMMON PROBLEMS IN  PREGNANCY

INDIGESTION/ACIDITY

Indigestion is commonly called ‘Heartburn’. Changes in hormone during pregnancy, slow digestion & also enlarged uterus pressing on your stomach contribute to indigestion.

Tips to prevent or relieve indigestion:

1. ·         Eat 5 or 6 small meals a day instead of 2 or 3 large ones & also avoid drinking large amounts of fluids with your meals.
2. ·         Drink less while eating. Drinking large amounts while eating may increase the risk of acid reflux and heartburn.
3. ·         Use low-fat methods of food preparation (steaming, grilling, frying in a non-stick pan or with baking foil).
4. ·         Take bland & high fiber foods like low fat dairy products, whole grains, Coconut water, vegetables, fruits, protein rich foods (hard boiled eggs, soya products)
5. ·         Don't lie down directly after eating.
6. ·         Keep the head of your bed higher than the foot of your bed. Or place pillows under your shoulders to help prevent stomach acids from rising into your chest.
7. ·         Avoid smoking, alcohol. Intake of alcohol during pregnancy can cause physical defects, learning disabilities, & emotional problems in baby.
8. ·         Antacids may be helpful.

Avoid common heartburn trigger foods that weaken the lower esophageal sphincter muscle, such as:

• Fried or fatty foods
• Chocolate
• Garlic and onions
• Citrus and tomato
• Chili peppers and other spices
• Cabbage & cauliflower.
• Beverages such as coffee, caffeinated tea and cola drinks, alcoholic beverages, citrus and tomato juice.
• Avoid high-fat food as possible (sausages, bacon, paté, deep-fried or breaded dishes, cheese, Danish pastry, chocolate). Preferably eat low-fat food (vegetable, starch products, sweet fruits, lean meat, fish, eggs).

CONSTIPATION

Constipation is also a common complaint. It occurs because of hormonal changes associated with pregnancy & is often worsened by calcium & iron supplements. To avoid such a problem or to deal with it:

1. ·          Eat whole-grains, fresh or dried fruits, vegetables, beans, and peas.
2. ·         Eat Meals Regularly Throughout the Day
3. ·         Have whole fruits rather than having fruit juices.
4. ·         Drink plenty of liquids & Go for a regular walk. Turn to warm liquids, including hot water and lemon.

MORNING SICKNESS

1. Morning sickness affects over half of all pregnant mothers. Morning sickness is more likely to occur during the first three months of a pregnancy. It is generally related to an increase in estrogen levels, low blood sugar counts, and a greater susceptibility to some smells.
   There are several triggers that can bring on an episode of nausea and a general feeling of being unwell due to morning sickness.'
   Try these suggestions & see what works for you:
   ·         Have small frequent meals & Eat food that tastes good to you.
   ·         Avoid greasy or fried food, as it takes longer to digest.
   ·         Don’t lie down right after you eat.
   ·         Keep a snack like biscuits, rusk , salty crackers by your bed & eat a little if you wake up in the night or before you get up in the morning.
   ·         Get plenty of rest. Don't be in a hurry to get out of bed when you wake up. Take your time.
   ·         Avoid fatty and/or spicy foods. Avoid caffeine as well.
   ·         Food portion sizes - have small ones.
   ·         More dehydrated you are, the more nauseated you will become. Sucking ice cubes made from water or fruit juice is also an effective method. The colder the drink, the easier it is to consume.
   ·         Sipping cold ginger ale , or adding a slice of raw ginger to water or tea may help sooth your stomach. Snacks such as gingerbread, or ginger cookies will all effectively help prevent nausea.
   ·         Fresh rosemary is a very effective scent for morning sickness
   ·         Some pregnant women may become nauseous because of the iron supplements.