From the moment you see those two pink lines on the pregnancy test, you know your life is going to change. You’re going to have a baby — congratulations! In just nine short months, your world will be filled with sleepless nights, adorable coos, and more love than you’ll know what to do with.
But of course, pregnancy brings its own changes. They can have a significant effect on your body from the earliest weeks of your journey. Here are a few tips to help you handle the changes during pregnancy that occur when your baby is just the size of a blueberry.
1. Treat Your Fatigue
The first trimester of pregnancy is a strange time for many pregnant women. This time — which lasts from the start of your last period until week 13 — is marked by symptoms that can easily be confused for premenstrual syndrome, including mood swings, tender breasts, and fatigue.
Why does this happen? In early pregnancy, your body prepares for the baby by increasing progesterone levels and using more energy. These changes can make you feel extra tired, even after waking up from a good night’s sleep.
Luckily, there are some things you can do to battle first-trimester fatigue. Take the following steps to keep your energy levels up as your baby develops:
- Eat healthy: Do your best to maintain a healthy diet during these first weeks of pregnancy. Even if you’re too nauseated to eat your usual fare (more on that in a minute), try to get enough iron and protein to keep your energy levels up during the day.
- Exercise: It may seem counterintuitive to exercise when you’re already tired, but the American College of Obstetricians and Gynecologists recommends a quick workout to boost your energy. Just a 30-minute walk can do wonders for your energy levels — not to mention your health and the health of your baby.
- Take breaks: Physical symptoms like fatigue or pain are your body’s way of telling you what it needs. Growing a baby is a lot of work, so don’t be afraid to give yourself a little break. Take naps when necessary and give yourself chances to sit and rest throughout the day.
2. Control Nausea and Vomiting
You’ve probably heard about pregnant women feeling queasy and even vomiting during the first trimester. This is known as “morning sickness,” . It’s a common pregnancy symptom, affecting about seven out of 10 women. However, the phrase “morning sickness” is a bit of a misnomer, as the nausea and vomiting can last all day!
Morning sickness can affect your ability to accomplish daily tasks, making those first weeks of pregnancy very uncomfortable. But there are some things you can do to minimize the queasiness until the nausea subsides on its own (usually around the 13th week of pregnancy). Try the following tricks to tame your tummy and ensure you get all the nutrients your baby needs:
- Stay hydrated: Morning sickness can increase your risk of dehydration, so it’s important to make sure you get plenty of fluids. Take small sips of water throughout the day to stay hydrated and settle your stomach. Or, if you’re not in the mood for water, you can also try drinking fruit juices or ginger tea, which can also help quell nausea.
- Try the BRAT diet: Food aversions are common among pregnant women, as shifting hormone levels make them particularly sensitive to certain tastes and smells. Avoid triggering foods by sticking with bland fare like the “BRAT” diet (bananas, rice, applesauce, and toast).
- Eat often: When you’re dealing with morning sickness, how often you eat can be just as important as what you eat. Eating small meals about every two hours can help keep nausea at bay.
3. Breast Changes During Pregnancy
Your breasts go through many changes during your pregnancy. They start long before your milk ever comes in. You might notice breast changes as early as the first week of pregnancy, thanks to increased hormone levels.
You can expect your breasts to grow throughout your pregnancy, starting at around week six and continuing well into your baby’s first year. This change will result in sensitivity, darker nipples and areolas, and darkened veins in your breasts. You may also experience itching and even stretch marks as your breasts grow. Keeping your skin moisturized can help you deal with the itching, while a comfortable bra can give you the support you need.
You may also notice colostrum, or “pre-milk,” leaking from your breasts as you prepare for birth. This pale, watery fluid provides a new baby with vital nutrients before your milk comes in. Your breasts can start developing colostrum as early as your second trimester. If you notice any discharge, don’t sweat it. It’s totally normal!
4. Be Aware of Skin Changes
Many women experience changes to their skin during pregnancy. These changes vary for each woman, but they can include the following:
- Stretch marks on the stomach, breasts, or hips
- Darkened, more noticeable veins, especially in the breasts and legs
- More frequent acne breakouts
- Linea nigra (a dark line that runs from your belly button to your pubic mound)
- Melasma (brown patches on your face, also called the “mask of pregnancy”)
While healthcare professionals often credit hormone changes to these skin changes, the exact causes behind them aren’t fully known. However, experts do have some tips that can help you minimize the effects these changes can have on your skin.
You can avoid melasma — or at least stop it from progressing — by avoiding UV rays during your pregnancy. Wear sunscreen and a hat whenever you go outside. Regular exercise can help prevent varicose veins from getting worse. Moisturizer can help hydrate your skin and might minimize stretch marks. All these interventions can help you feel more confident as your body and skin changes during pregnancy.
5. Dizziness While Pregnant
We’ve already discussed how pregnancy hormones can make you tired, nauseated, and struggling with acne. But they can also affect your blood pressure, leaving you dizzy and lightheaded.
Most women experience a 5 to 10 mmHg drop in blood pressure during the second trimester of pregnancy. This drop increases your risk of feeling dizzy throughout the day, so it is important to pay attention to your body during this period. Once you reach the second trimester, avoid standing up too quickly after prolonged sitting at work or resting at home. Take your time to stand up so you can avoid a head rush!
It’s also wise to adjust your sleeping position starting in your second trimester. Sleeping on your left side will keep your uterus from compressing the inferior vena cava (the vein that carries blood from your lower body to your heart), which can contribute to lightheadedness.
Finally, it’s important to make sure you get enough nutrients to stave off dizziness. Make sure you eat small, healthy meals and snacks throughout the day, and look for a prenatal vitamin enriched with iron to prevent anemia.
6. Practice Good Posture
Your center of gravity changes throughout your pregnancy to accommodate the baby growing in your uterus. Unfortunately, many women overcompensate for this shift by leaning backward and putting extra pressure on their lower back muscles, which can lead to significant pain that can make it tough to get through your day.
How can you avoid back pain as your baby grows? Try to be mindful of your posture. Remember to hold your chest high with your shoulders back, even when you’re sitting in a chair or on the couch. If you practice good posture, you can relieve some of the pressure on your lower back muscles and keep your body feeling fine all day long.
Pregnancy hormones also soften your ligaments and joints (to help your body prepare for delivery). These softer ligaments put you at a greater risk for back strain, so you need to be careful when lifting objects or bending over during pregnancy. Always lift objects by bending at the knees. Squat or kneel down instead of bending over if you have to get something off the floor.
The Importance of Being Aware of Pregnancy Pains
Pregnancy is an exciting time for a woman, but it has its fair share of aches and pains. Whether you’re suffering from breast tenderness, nausea, back pain, or any other pregnancy symptoms, it’s important to always listen to your body. Remember, issues like pain and fatigue are your body’s way of telling you it needs a little extra care.
And while pregnancy pain is common and often normal, it’s important to talk to your doctor right away if you are suffering from pain or experiencing severe pregnancy symptoms. Your doctor can ensure that your baby is developing fine and help you find relief from those nasty symptoms.
Once you find the solution that works for you, you can say goodbye to your pregnancy pains and start getting excited about your new little bundle of joy!
