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Natural Ways to Alleviate Pregnancy Discomforts

The following are lists of tips for dealing with pregnancy discomforts that others have found helpful. This list should not be considered medical advice, but rather, things to discuss with your care provider. Remember, it’s best to avoid all drugs whenever possible as nothing is proven safe during pregnancy. Also notice that many of the tips include eating a healthy and well balanced diet, getting regular exercise such as a daily walk, and listening to your body and resting when you need to.

Morning Sickness
Heartburn
Leg Cramps
Constipation
Hemorrhoids
Fatigue
Insomnia
Backache or Sciatica
Vaginitis (Vaginal Yeast Infection)
Edema (Water Retantion)
Headaches
Having a Cold
Pregnancy Warning Signs

Morning Sickness
It’s commonly referred to as morning sickness, but pregnancy women sometimes experience nausea at various times throughout the day. A little over 50% of women experience morning sickness, and, for most women, it is limited to just the first trimester. Morning sickness is generally caused by low blood sugar. The following can help avoid low blood sugar:

  • Eat at least every 2 hours when you’re awake
  • Eat something high in protein before going to bed
  • Have some crackers or something by the bed to eat if you wake up in the middle of the night
  • Eat something before you get out of bed in the morning

Other things that may help morning sickness include:

  • Ginger - try eating ginger candies or drinking ginger ale. Look for a brand of ginger ale with a high ginger content such as Reeds brand. Ginger candy is also available at most natural or health food stores or you can make your own
  • Drink sparkling cider or juices
  • Peppermint can help; try peppermint tea, mints or gum
  • Drink 1-3 tsp of apple cider vinegar in an 8 oz glass of water each morning. Tip: Soak a chicken bone overnight in the apple cider vinegar first. This will draw the calcium out of the bone and you will not only be fighting morning sickness, but getting a good source of calcium!
  • Drink a glass of water with 5 - 10 drops of Grapefruit Seed Extract (GSE) in it each morning
  • Chlorophyll can sometimes help with morning sickness. You can get chlorophyll by eating dark green leafy vegetables, wheat grass, or by taking liquid chlorophyll as a supplement (be sure to discuss any supplements with your care provider)
  • Preggie Pops morning sickness relief lollipops
  • Sea Band magnetic bands for motion sickness
  • Avoid taking prenatal vitamins in the morning, especially on an empty stomach
  • Vitamin B6 supplements may help (be sure to discuss any supplements with your care provider)

Heartburn
Heartburn is common during pregnancy for a couple of reasons. The placenta produces progesterone, a hormone which relaxes smooth muscles of the uterus. This hormone also relaxes other smooth muscles including the valve that separates the stomach from the esophagus. The relaxing of this valve can cause stomach acid to back up into the esophagus causing heartburn. The hormone progesterone, also produced by the placenta, also slows down the movement of food during digestion which can also cause acid reflex. As your baby grows bigger, the size of your uterus also crowds the space in your abdominal cavity and can also cause acid to back up. The following tips may help avoid heartburn:

  • Avoid spicy or acidic foods, carbonated beverages or any foods that seem to be problematic
  • Eat apples, toast, papaya or yogurt
  • Eat smaller meals, eat slowly and chew your food thoroughly
  • Avoid drinking a lot of fluid during your meals. It’s important to still stay properly hydrated but sip fluids between meals
  • Chew gum after eating
  • Try walking after meals; avoid laying down right after eating
  • Sleep with your head elevated. If it’s not comfortable to put extra pillows under your head, consider raising the head of your bed by putting books under the front legs of the bed
  • Drink 1-3 tsp of apple cider vinegar in an 8 oz glass of water after eating.

Leg Cramps
It’s not clear what causes leg cramps during pregnancy. It might be caused by the extra weight a pregnant mother is carrying around. It might be because of decreased circulation in the legs. The following have been helpful to others to prevent a leg cramp:

  • Try pelvic rocks to improve circulation and get regular exercise such as a daily walk
  • Avoid pointing your toes or stretching too hard
  • Make sure you’re getting enough water and salt in your diet. Remember as your pregnancy continues, your blood volume increases as does your daily requirement for water and salt
  • Take a warm bath before bed
  • A calcium-magnesium supplement may help (be sure to discuss any supplements with your care provider)

To stop a leg cramp in progress:

  • Point your heel down and your toe up or try standing on the affected leg. A partner can also help point your toe up.

Constipation
During pregnancy, digestion slows down so the body can extract more nutrients from the food you eat. More water is also extracted from what you eat and this can cause constipation. Supplements, especially iron supplements, can also lead to constipation. The following tips can help prevent or treat constipation:

  • Eat a variety of fresh and dried fruit (variety is key here)
  • Drink plenty of water
  • Eat foods high in fiber
  • Get regular exercise such as a daily walk
  • When you need to have a bowel movement, put your feet up on a stool or squat on the toilet. Squatting on the toilet may sound silly (and be careful not to fall!) but it allows you to pass stool more easily without straining
  • Do not strain when passing stool

Hemorrhoids
Hemorrhoids can be caused by decreased circulation to the perineal area caused by the weight of the uterus. Straining due to constipation can also lead to hemorrhoids. The following can help with hemorrhoids:

  • Avoid constipation
  • Try pelvic rocks to improve circulation and get regular exercise such as a daily walk
  • Do your Kegel exercises regularly to increase circulation to the perineal area
  • Drink plenty of fluids
  • Take a bath in warm water or a sitz bath
  • Use a ice pack or a cold compress with witch hazel
  • Alternate between warm and cold treatments
  • When you need to have a bowel movement, put your feet up on a stool or squat on the toilet. Squatting on the toilet may sound silly (and be careful not to fall!) but it allows you to pass stool more easily without straining
  • Do not strain when passing stool
  • After a bowel movement, clean the area gently but thoroughly. Try a pre-moistened wipe
  • Avoid sitting for long periods; if your job requires it, get up and walk stretch every hour

Fatigue
It’s normal to experience fatigue, especially in the first and third trimesters. You’re body is doing a lot of work so you need some extra time to rest! Although fatigue is normal, it can also be a sign of anemia or dehydration so discuss symptoms and concerns with your care provider.

  • Tune in to your body. Listen to your body. Trust your body. Allow yourself extra time to rest. Whenever possible, plan a daily nap or a daily rest time
  • Try to alleviate stress from your life
  • Cut back on hours if working. Growing your baby is the most important job you need to be doing right now
  • Consider hiring a mother’s helper if you are home with other children. A local home-school group is a great place to look for a teenager who can entertain an older child/children while you rest
  • Don’t overdo it, again, listen to your body and cut back on activities if necessary
  • Maintain good nutrition and drink plenty of fluids. Talk to your care provider if you suspect anemia or dehydration.

Insomnia
Between the pregnancy aches and pains, the baby’s movements, and everything to think about when it comes to having a baby, no wonder some women experience insomnia during pregnancy! The following tips may be helpful:

  • See tips for fatigue
  • Get regular exercise daily such as walking or swimming
  • Don’t drink anything that contains caffeine. Even decaffeinated coffee and some teas contain caffeine
  • Try to make time so you can nap or rest daily. Even if you are not able to sleep during the day, try to do something you find relaxing
  • Take a warm relaxing bath before bed, adding a few drops of lavender oil can also help
  • Drink some chamomile tea before bed
  • Sleep with pillows to support your body in a comfortable position, having 3-4 pillows or one big body pillow can be helpful. When sleeping on their side, many moms like a pillow supporting their head, belly and top leg
  • When you can’t turn your brain off, try using a relaxation technique (link coming soon)
  • Get a massage
  • Consider your sleep environment – is it dark enough? Is it quiet enough? Is it too quiet? Do you need a white noise machine?

Backache or Sciatica
The growing weight of the uterus, change in center of gravity, plus the hormone relaxin which loosens your joints and ligaments can all contribute to the backache or sciatica some women experience during pregnancy. The following can help prevent or treat backache or sciatica:

  • Maintain good posture
  • Do pelvic rocks
  • Avoid standing for long periods
  • If you sit down all day for work, try to sit up straight, or bring an exercise ball into work to sit on. Get up and walk around at least every couple of hours
  • Wear comfortable shoes with good support
  • Do stretches and/or prenatal yoga. Also get some type of regular physical exercise such walking or swimming
  • If you drop something, bend at the knees to pick it up; this is a great time to practice squatting. Avoiding bending at the waist
  • Soak in a warm (not hot) tub, add a few drops of lavender oil to make it even more relaxing
  • Apply a heating pad. You can make your own by filling a sock with uncooked rice, tie on the open end and microwave for 2 minutes. The sock will stay warm for 30 minutes. Seat heaters in cars can also provide relief
  • Take it easy, listen to your body and take time to rest and relax
  • Chiropractic care can be a big help for pregnancy aches and pains, especially sciatica because it’s usually caused by a misalignment of the sacrum and/or pelvis. Look for someone who specializes in treating pregnant women
  • Get a massage (look for someone certified specifically for prenatal massage)
  • Acupuncture or acupressure can help (again, look for a provider who specializes in treating pregnant women)

Vaginitis (Vaginal Yeast Infection)
Women are more prone to yeast infections during pregnancy because estrogen makes it easier for yeast to grow in the vagina. The following can help prevent yeast infections:

  • Take probiotics
  • Eat food that contain healthy bacteria such as yogurt, sauerkraut, and kimchi
  • Avoid eating refined sugars and simple carbohydrates; instead choose whole grains
  • Wear cotton panties (or no panties at all) and avoid tight fitting pants
  • Wash your hands before and after using the bathroom
  • Tailor sit; avoid sitting with your legs crossed tightly together
  • Drink 1-3 tsp apple cider vinegar mixed with a glass of water 1-3 times a day

Your care provider can diagnose a yeast infection but symptoms are itchiness, irritation or soreness in and around the vagina. Over-the-counter treatments are effective but the following are some natural alternatives you can discuss with your care provider:

  • Consider all of the tips for preventing vaginitis listed above
  • An apple cider vinegar bath - fill the tub with enough warm water to cover your groin and add 2 cups of apple cider vinegar. Soak in the bath for 15 minutes. Dry yourself completely before getting dressed
  • Garlic is a very effective antifungal and can be inserted into the vagina to treat a vaginal yeast infection. See this interesting article by Judy Slome Cohain, CNM

Edema (Water Retention)
Pregnancy hormones and your growing uterus can cause normal edema or water retention during pregnancy. Contact your care provider if swelling or puffiness comes on suddenly or seems excessive as it can be a sign of preeclampsia. The following can help with normal edema:

  • Get regular exercise daily such as walking or swimming, but listen to your body and don’t overdo it
  • Make sure your getting enough protein in your diet, at least 80 grams a day according to the Brewer Diet
  • Make sure you’re getting adequate amounts of water and salt in your diet; lack of either can cause water retention
  • Try eating foods high in potassium such as cantaloupes or potatoes
  • Put your feet up, if you sit all day for work, try putting your feet on a stool; avoid crossing your legs. Get up and walk around at least every couple of hours
  • Wear comfortable shoes with good support
  • Remember some swelling is normal

Headaches
Some women are more prone to headaches during pregnancy. When thinking about different ways to treat a headache, consider the type of headache. Some headaches are caused by tension. Some women experience more sinus-type headaches during pregnancy due to increased congestion. Some women experience migraines during pregnancy. The following tips might help reduce and relieve headaches:

  • Make sure you’re getting enough rest; try to nap
  • Get regular exercise such as a daily walk
  • Stay hydrated and snack frequently to keep, dehydration and/or low blood sugar can trigger a headache
  • Watch what you are eating – some additives, MSG, caffeine, etc. can cause headaches
  • Sometimes caffeine can help a headache – although it’s generally best to avoid caffeine during pregnancy, if you can’t get relief sometimes caffeine such as that in a half a cup of coffee can help
  • Try some relaxation techniques (link to come)
  • Try heat or cold. A hot shower or a cold shower, an ice pack on the back of the neck, a heat pack on the shoulders. Experiment and see what best relieves your pain
  • Get a massage (look for someone certified specifically for prenatal massage), or just have a partner of friend do it – focus on the facial muscles, neck and shoulders
  • Try chiropractics
  • Try acupuncture
  • For sinus headaches, see tips for congestion

Having a Cold
Avoidance of colds is best whenever possible. Your immune system is slightly suppressed during pregnancy so avoid close contact with anyone who has a cold or flu whenever possible. If you do get a cold, it's best to avoid taking drugs whenever possible, even over-the-counter cold medicines. Nothing is proven safe during pregnancy. Besides, your body will fight the cold itself and this will usually happen faster if you don’t treat the symptoms. Here are some tips to help you avoid a cold or to make you more comfortable and possibly speed along the healing process if you do get sick.

Avoiding a Cold:

  • Eat a healthy and well balanced diet every day. Maintain properly hydrated by drinking to thirst
  • Get regular exercise daily such as walking or swimming, but listen to your body and don’t overdo it
  • Get plenty of rest. Your immune system is active while you are sleeping
  • Wash your hands often
  • When possible, avoid contact with people who have a cold or flu
  • Take probiotics (discuss with your care provider) and/or eat foods that naturally contain healthy bacteria such as yogurt, sauerkraut, and kimchi

If you do get sick:

  • Drink plenty of liquids
  • Chicken soup is often referred to as Jewish Penicillin. It's best when it's homemade so try to get your partner, a parent or a friend to make you some. Miso soup is also a good choice and I am particularly fond of thai chicken in coconut milk soup
  • Eat citrus or dark green leafy vegetables or consider taking some extra vitamin C (be sure to discuss any supplements with your care provider)
  • Grapefruit seed extract is an antibacterial, antifungal and antiviral – take 5-15 drops in a glass of water of juice 1-3 times a day

Treating stuffy nose, congestion or sinus pressure:

  • A cool mist humidifier can help if you're congested at night. (Turn your humidifier off during the day so your room can air out as too much moisture can encourage mold growth)
  • Sleep with your head elevated so mucus can drain. If it’s not comfortable to put extra pillows under your head, consider raising the head of your bed by putting books under the front legs of the bed.
  • Apple cider vinegar can help loosen thick mucus so it will drain better. Drink 1-3 tsp of in an 8 oz glass of water 1 – 3 times a day
  • A nasal rinse can be done with a medicine dropper, or by wetting a Q-tip and swapping it in the nostril. Rinse with salt water, or with a mixture of 1 drop of grapefruit seed extract and 2 oz of water
  • Nasal irrigation can be done with a neti pot
  • A chiropractic adjustment can help mucus drain. A chiropractor can also use a tool called an activator on the sinuses to break up the congestion and help it drain
  • Mucus drains down to the stomach. It sounds gross but that’s how the body works and you will feel more comfortable when it drains. Massaging the chest just under the clavicles starting from the center of the chest and moving outward can help release pressure so that the mucus can drain more freely

For chest congestion:

  • A breathing treatment can be made by putting 2-3 tablespoons of molasses and 2-3 tablespoons of sea salt in a large bowl. Add 1 -2 quarts of boiling water. Put a towel over your head and inhale the vapors. Be careful because the bowl will be very hot

For a sore throat:

  • Gargle with warm saltwater and/or with 3 drops of grapefruit seed extract in 3 oz of water.
  • Ginger is an anti-inflammatory which can help and ginger ale often feels soothing on a sore throat. Try a brand such as Reeds ginger beer which contains a lot of ginger. You can find it at natural and health food stores
  • Warm teas can be soothing. Some sore throat herbal teas are available but check with your care provider to make sure the herbs are safe during pregnancy

For a cough:

  • Try a spoonful of honey
  • A cool mist humidifier can help. (Turn your humidifier off during the day so your room can air out as too much moisture can encourage mold growth)
  • Sleep with your head elevated. If it’s not comfortable to put extra pillows under your head, consider raising the head of your bed by putting books under the front legs of the bed.

For a fever

  • Contact your care provider if you have a fever higher than 100 degrees F by mouth. Your body heals itself more quickly if you do not treat your fever; the fever allows your body to produce more interferon which is an antiviral and the fever also increases the mobility of white blood cells which fight infection. Discuss with your care provider the option of not treating your fever if your fever is low enough to safely leave untreated.
  • Get as much rest as possible.

Pregnancy Warning Signs
These are some of the warning signs to watch out for during pregnancy. Discuss all warning signs with your health care professional and call them immediately if any occur:

  • Bleeding from the vagina
  • Gush of fluid or change in discharge from vagina (this could mean the membranes are leaking of have ruptured)
  • Severe abdominal or back pain and/or cramping or pressure in the abdomen that persists (this could be preterm labor)
  • Persistent headache, blurry vision or spots before your eyes, dizziness (the concern would be possible preeclampsia)
  • Sudden or excessive swelling, possibly with dramatic weight gain (again, the concern here would be possible preeclampsia)
  • Fever over 100 degrees F by mouth
  • Burning sensation or pain when urinating (possible urinary tract infection)
  • Severe nausea and vomiting
  • Sudden decrease in baby’s movement or no movement

 

Do you have more tips? I’d love to hear them: melissa@naturalbirthmama.com