Physical Changes During Pregnancy |
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Physical Changes During Pregnancy |
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| Migraines | Headaches | Insomnia | Weight | Constipation | Breasts | Return |
Body Image: Loving Your Body Before, During, and After Your Pregnancy
According to Ann Douglas, author of The Unofficial Guide to Having a Baby, "A woman who feels good about herself will celebrate the changes that her body experiences during pregnancy, look forward to the challenge of giving birth, and willingly accept the physical and emotional changes of the postpartum period."
Loving Your Body Even Before You Are Pregnant:
Loving your body before pregnancy can help you get through the physical and emotional changes during pregnancy. Having a positive body image of yourself is not about what you look like, but how you feel about yourself. This is crucial in pregnancy since there will be body changes that you can not control. It is also helpful to understand why your body is going through these changes.
Loving Your Body When You Are Pregnant:
Knowing that your body's changes are essential to your developing baby is reason enough to embrace these changes and SMILE!
Understanding what your body is doing for your baby:
As soon as your egg is fertilized and implanted in your uterus, your body begins to go through changes. These changes are a result of your baby's growth and development. Your baby has a fetal life-support system that consists of the placenta, umbilical cord, and amniotic sac. The placenta produces hormones that are necessary to support a healthy pregnancy and baby. These hormones help prepare your breasts for lactation and are responsible for many changes in your body.
You will have an increase in blood circulation that is needed to supply the placenta. This increase in blood is responsible for that wonderful "pregnancy glow" that you may have.
Your metabolism will increase, so you may have food cravings and the desire to eat more. Your body is requiring more nutrients to feed both you and your baby.
Your uterus will enlarge and the amniotic sac (your baby's home) will be filled with amniotic fluid. The amniotic fluid is there to protect your baby from any bumps or falls.
Women who become pregnant either really love their body or really hate their body. If you happen to fall in the category where you really hate your body, there are a few things you can do:
Exercise:
Exercise during pregnancy can help you feel fit, strong, and sexy. According to the American College of Obstetricians and Gynecologists, pregnant women are encouraged to exercise at least 30 minutes a day throughout pregnancy unless your doctor instructs differently.
Before starting any exercise program ALWAYS check with your doctor.
For more information on exercise throughout pregnancy, check out the Nutrition & Exercise section.
Pamper yourself:
Treat yourself to a body massage or a makeover. Go shopping! What better excuse to go shopping. There are cute and even sophisticated maternity clothes to buy. This is your time to shine. Make the most of these wonderful 9 months.
Have a good support network:
It is a good idea to surround yourself with positive people. During your pregnancy you can be more vulnerable to negative self-talk and it can affect you in a negative way. If you are feeling that you are not getting the support you need, share that with those around you.
Loving Your Body After Pregnancy:
After your baby is born your body has to adjust and return to a non-pregnant body. Your uterus will need time to shrink so don't expect a flat belly after your delivery. Remember your body has been through a lot in giving birth and needs time to recuperate. Give yourself some time to rest and catch up on some sleep. It's ok to ask your family and friends for help with the baby so you can catch some zzzz's.
Exercise can also help you get your pre-pregnancy body back. Join a gym that offers childcare or load up your stroller and walk through the neighborhood. This will also help get you out of the house so you can feel refreshed.
Breast Changes During Pregnancy
From the very beginning of your pregnancy journey, your breasts are at work. They are evolving and preparing for the arrival of your baby.
What changes can I expect?
Your breasts go through a number of changes during pregnancy. These changes include:
Growth and enlargement
Tender and hypersensitivity
Darkening of nipples and areolas (the skin around your nipples), due to
hormones that affect pigmentation of the skin
Darkened veins along your breasts (due to increased blood supply to your
breasts)
Your breasts may start leaking a yellowish, thick substance known as
colostrum
Nipples stick out more; the areolas and nipples will grow larger
Small glands on the surface of the areolas called Montgomery's tubercles
become raised bumps.
Your hormones are the cause of these changes and you may experience some effects more than others.
How can I handle some of the changes?
Here are some helpful suggestions you can do to make some of these changes more comfortable and easier to manage.
Growth and enlargement: For some women this is something to look forward to, finally you will have some curves!. For women with large breasts there may be less enthusiasm. Buying a good supportive bra can help. If your breasts size increases greatly, you may want to sleep in a cotton supportive sports bra at night.
What to look for in a bra:
Good support
Deep band beneath the cups
Wide shoulder straps
Adjustable closure (back-fastening bras give you more flexibility to adjust
than front-fastening bras)
Avoid under wire bras
Sensitive and tender breasts: Hormones in your body are preparing your breasts for lactation. The milk ducts are growing and being stretched as they fill with milk early in pregnancy. All this causes your breasts to be more sensitive, particularly your nipples. This can be a bonus for your sex life or can cause you discomfort.
Colostrum: This is known as pre-milk, which is a sweet and watery fluid that is easy to digest. During your second trimester your breasts will begin to produce colostrum. Colostrum appears thick and yellow at first and as birth draws near it becomes pale and almost colorless. Colostrum will provide your baby with his first few meals before your milk comes in. Discharge may occur at any time, when your breasts are massaged, or when sexually stimulated. There is no need to be alarmed when this happens and there is no need to worry if it does not happen. Women who do not experience discharge in pregnancy still produce and provide milk for their baby.
What about breast cancer?
Continuing with self-breast exams during pregnancy is important. Unfortunately during pregnancy it is more difficult to accomplish because of all the changes your breasts are going through. Your breasts are growing in size, are tender, and sometimes may even be lumpy due to all the preparations for your baby. It is still important for you to exam your breasts during pregnancy every 4-5 weeks.
Very common lumps found among women during pregnancy are clogged milk ducts. These are red, tender-to-the-touch, hard lumps in your breasts. Warm compresses (running warm water over your breasts in the shower or applying a warm wash cloth) and massage, will probably clear the duct up in a few days. If you are unsure of any new lump, tell your doctor on your next visit. Keep in mind breast cancer is rare among women younger than 35.
If you are planning on having a baby and are over the age of 35, you may want to consider asking your doctor about a mammogram before you get pregnant.
Constipation occurs when there is abdominal pain or discomfort, difficult and infrequent bowel movements, and the passage of hard stools. Unfortunately, constipation affects approximately half of all women at some point during their pregnancy.
What causes constipation during pregnancy?
In general, worry, anxiety, minimal physical exercise, and a low-fiber diet may cause constipation. An increase in the prevalence of constipation in pregnant women is thought to occur due to hormones that relax the intestinal muscle and by pressure caused by the expanding uterus on the intestines. Relaxation of the intestinal muscle causes food and waste to move slower through your system.
Sometimes iron tablets may contribute to constipation. Make sure you are drinking plenty of water if you are taking iron supplements. You may need to switch to a different type of iron tablet, but it is important to talk to your doctor first.
How can I prevent or treat constipation during pregnancy?
Prevention and treatment of constipation involve much of the same thing. Here are a few things that you can do to help prevent constipation from occurring or treat it if you are already experiencing it:
Eat a high fiber diet: Ideally, you will consume 25 to 30 grams
per day of dietary fiber from fruits, vegetables, breakfast cereals, whole
grain breads, prunes and bran.
Drink a lot of fluids: Drinking plenty of fluids is important,
particularly with your increase of fiber. Drink 10 to 12 cups of fluids each
day. It is the combination of a high fiber diet and lots of liquid that best
help you eliminate your waste. Sweat, hot/humid climates, and exercise may
increase your need for additional fluids.
Exercise routinely: If you are inactive, you have a greater chance
of constipation. Walking, swimming and other moderate exercises help the
intestines work by stimulating your bowels. Schedule exercise three times
a week for 20-30 minutes each.
Over-the-counter remedies: There are over-the-counter products
such as Colace or Metamucil which may help soften your bowel movements and
reduce your instances of constipation.
Reduce or eliminate iron supplements: Iron supplements may contribute to constipation when the dose is over 30 mg a day. Good nutrition often meets your iron needs altogether. Taking smaller doses of iron over time versus taking it all at once can ease the load of extra iron on your body. Talk to your physician about checking your iron levels and what to do with your iron intake.
What remedies should not be used for constipation during pregnancy?
Laxative pills are NOT recommended for the treatment of constipation during pregnancy because there is a possibility that they could stimulate uterine contractions.
Mineral oils should NOT be used during pregnancy because there is a high reduction in nutrient absorption.
Eating for Two: Weight Influences on Pregnancy
Weight gain during pregnancy helps your baby grow. Gaining weight at a steady rate within recommended boundaries can also lower your chances of having hemorrhoids, varicose veins, stretch marks, backache, fatigue, indigestion, and shortness of breath during pregnancy.
Why is weight gain important during pregnancy?
The extra weight you gain during pregnancy provides nourishment to your developing baby and is also stored for breastfeeding your baby after delivery.
Where does all the extra weight go?
Here is an approximate breakdown of your weight gain:
Baby = 7 pounds
Placenta = 1-2 pounds
Amniotic fluid = 2 pounds
Uterine enlargement = 2 pounds
Maternal breast tissue = 2 pounds
Maternal blood flow = 2 pounds
Fluids in maternal tissue = 4 pounds
Maternal fat stores = 7 pounds
How much total weight should I gain?
The amount of weight you should gain depends on your weight before pregnancy. You should gain:
25-35 pounds: If you were a healthy weight before pregnancy.
28-40 pounds: If you were underweight before pregnancy.
15-25 pounds: If you were overweight before pregnancy.
At what rate should I gain weight during my pregnancy?
How much you should gain depends on your weight before you were pregnant and how far along you are in your pregnancy.
Healthy Weight Before Pregnancy:
3-4 pounds during the first trimester.
About a pound a week to equal 12-14 pounds during the second
trimester.
About a pound a week during the 7th and 8th months
About a pound or two a week during the 9th month
Underweight Before Pregnancy:
5-6 pounds or more in your first trimester. This also can depend on how underweight you were before pregnancy, if you had an eating disorder and what your doctor's recommendation is.
1-2 pounds a week during the last six months.
Overweight Before Pregnancy:
Very little weight in the first three months, 1-2 pounds.
A little less than a pound a week during the last six months.
The goal is to keep weight gain as steady as possible because your baby requires a daily supply of nutrients throughout your pregnancy that comes from what you eat. It is okay for your weight gain to fluctuate a little from week to week. However the following are some red flags to be aware of:
Gaining more than 3 pounds in any one week during your second trimester
If you gain more than two pounds in any one week during your third trimester.
Not gaining weight for more than two weeks in a row anytime during the 4th through 8th months.
If you find yourself gaining more weight than you anticipated and you have been trying to stick with a realistic meal plan without taking necessary nutrients away from the baby.
If you experience any of these, it is probably best to contact your health care provider.
What if I am carrying twins?
If you are pregnant with twins, your appropriate weight gain should be monitored by your healthcare provider. Weight gain should increase significantly (35-45 pounds) but will not double.
Does being underweight pose any risks to me or my baby?
Due to morning sickness, many women have trouble gaining weight in the first trimester and worry about what effects this has on their baby's development. Some women loose a little weight in the beginning of their pregnancy. Fortunately, at this time the baby does not need as many calories and nutrients as later in pregnancy. It is important to gain weight at a steady pace throughout pregnancy. If a woman does not gain weight throughout pregnancy, complications such as a low-birth weight infant or premature delivery could occur. Babies who are born to mothers who do not gain more than 20 pounds are often considered small for gestational age (SGA) meaning they may have been malnourished during pregnancy, and tend to suffer growth restriction in the uterus. This condition puts the baby at risk for a variety of problems later in life, including eating disorders.
Healthy Eating During Pregnancy:
A sensible meal plan that is rich in vitamins and minerals are essential for developing a healthy baby. You may want to ask your healthcare provider for food recommendations or seek the help of a dietician in your area.
Women who are underweight during pregnancy tend to eat low-calorie foods and not enough protein. The following are ways to get more calories:
Eat breakfast every day. Peanut butter or a slice of cheese on toast can
give you an extra protein boost.
Snack between meals; yogurt, and dried fruits can provide protein, calcium,
and minerals.
Try to eat a little more food each day that are high in good fats such
as nuts, fatty fish, avocados, and olive oil.
Drink juices that are high in vitamin C or beta carotene, such as grapefruit
juice, orange juice, papaya nectar, apricot nectar, and carrot juice.
Avoid junk food; this added weight is more likely to go to your hips and
thighs, not your baby.
Consult with your doctor about taking vitamin supplements formulated for
pregnancy that contain nutrients.
Can gaining too much weight be harmful?
The following are potential problems with gaining too much weight:
Assessment and measurement of the fetus can be more difficult
Backaches
Leg pain
Increased fatigue
Varicose veins
Vaginal delivery becomes difficult or impossible making cesarean section
the only option.
Excess weight may be hard to shed
The baby's weight at birth and mother's weight do not always correlate. For example, it is possible for a woman who gains 35 pounds during pregnancy to deliver a 6 pound baby. The quality of food you eat is more significant than the quantity. Also remember pregnancy is not a time to diet because your baby can not survive on calories alone because nutrients are also needed.
How does being obese affect my pregnancy?
Most overweight women have healthy pregnancies and deliver without complications.
However, it is important to be aware of the potential risks that extra weight can have. Pregnant women who are struggling with obesity may have:
An increased risk for gestational diabetes and high blood pressure
Irregular ovulation which can make due date estimations difficult.
Difficulty with hearing the heartbeat, and reading the size of the
uterus
Difficulty with delivery if the fetus is much larger than average
Fortunately, appropriate medical and self care can lower the risks of these complications. Medically you can expect that more tests may be done during pregnancy. These include ultrasounds to measure your baby's size, glucose tolerance test to screen for gestational diabetes, and other diagnostic tests later in pregnancy to monitor your baby's development.
The following self care tips are ways you can make your pregnancy a healthy one for you and your baby:
Avoid pregnancy risks such as drinking and smoking
Try not to gain too much weight, your doctor will provide recommended
weight gain
Keep your daily intake of calories to at least 1,800. Be selective about your food choices; choose food sources that contain vitamins, minerals, and protein.
Pregnancy and Hair Loss
Approximately 90% of your hair is growing at any one time with the other 10% entering into a resting phase. Every two to three months, the resting hair falls out and allows new hair to grow in its place. Telogen effluvium is the excessive shedding of hair that occurs one to five months following pregnancy. This is not uncommon, affecting somewhere between 40 to 50% of women; but like most changes that happen during pregnancy, it is temporary.
Is there abnormal hair loss during pregnancy?
Hair loss that is connected to pregnancy usually occurs after delivery. During pregnancy, an increased number of hairs go into the resting phase, which is part of the normal hair loss cycle. This condition is not serious enough to cause bald spots or permanent hair loss, and should begin to diminish within 3-5 months after delivery. If you feel that you are experiencing unusual hair loss while you are pregnant, this may be due to a vitamin or mineral deficiency.
Why do people talk about hair loss and pregnancy?
The most common period of hair loss related to pregnancy occurs approximately three months after delivery. The rise in hormones during pregnancy, keeps hair that would have normally fallen out. After delivery, the hormones return to normal levels, which allows the hair to fall out and return to the normal cycle. Unfortunately, the normal hair loss that had been delayed because of pregnancy tends to all fall out at the same time.
Up to 60% of your hair that is in the growth state may enter into the telogen resting state. The hair loss you may experience could worsen over the next four months and persist for several more as your hair follicles rejuvenate themselves. As noted before, this hair loss is temporary. Hair loss is usually replaced within six to twelve months.
Can hair loss be related to other reproductive health issues?
Hair loss can be triggered by anything that involves a change in the estrogen hormone balance in your system. Hair loss may result from any one or more of the following:
Discontinuation of birth control pills or any other hormonal type of birth
control method
Miscarriage or stillborn delivery
Termination through abortion
An imbalance involving the estrogen hormone
The Positive Side of Pregnancy and Your Hair:
During pregnancy there is an increase in the level of estrogen hormones. The estrogen hormone causes hair to remain in the growing phase and stimulate the growth of your hair. While you are pregnant you should expect a full luxurious head of hair.
Recommendations for Your Hair During Pregnancy and After Delivery:
There are a number of things that you can do to have a healthier head of hair and/or reduce the extent of some of the hair loss during pregnancy or after delivery:
Consult with your physician to ensure a proper balance of hormones.
Avoid pigtails, cornrows, hair weaves, braids and tight hair rollers which can pull and stress your hair.
Eat a diet high in fruits and vegetables, which contain flavonoids, many of which are antioxidants that may provide protection for the hair follicles and encourage hair growth.
Use shampoos and conditioners that contain biotin and silica.
Hair is fragile when it is wet, so be gentle; avoid fine tooth combs
If you need to use blow dryers and other heated hair instruments, try to use the cooler, lower settings.
Supplement your diet with the following nutrients:
Vitamin B complex
Biotin
Inositol
Vitamin C with bioflavonoids
Coenzyme Q10
Vitamin E
Zinc
Horsetail
Pygeum and Saw Palmetto
Insomnia During Pregnancy: Snooze or Loose!
You may be loosing sleep while you are pregnant for a variety of reasons. Whatever the reason may be, it is important to understand that insomnia is not harmful to your baby. Insomnia during pregnancy is normal and affects approximately 78% of pregnant women.
What is insomnia?
Insomnia is the perception or complaint of inadequate or poor-quality sleep. Inadequate sleep may be the result of one or more of the following:
Difficulty falling asleep
Waking up frequently during the night
Difficulty returning to sleep
Un-refreshing sleep
What causes insomnia during pregnancy?
Discomfort due to the increase size of your abdomen
Back pains
Heartburn
Frequent urination during the night
Anxiety
Anticipating the arrival of your baby
Frequent and vivid dreams
Hormonal changes
How can I cope with insomnia during pregnancy?
Try new sleeping positions
Prepare yourself for bedtime by taking a warm bath or receiving a nice massage
Set up your room for a comfortable sleep setting by changing your thermostat to a comfortable temperature and playing some relaxing or natural sounds that can help make you sleepy
Try relaxation techniques such as the ones you have learned in your childbirth class
If you still can not fall asleep you should get up; read a book, watch TV, eat a small snack or fix some warm milk or tea
Exercising during the day
If you have the opportunity to sleep during the day you should take it!
Talk to your health care provider if insomnia continues to increase. Your doctor may prescribe some sedatives if necessary.
GOOD LUCK AND SWEET DREAMS!
Pregnancy and Headaches
Experiencing headaches during pregnancy is one of the most common discomforts and complaints. Headaches may occur at anytime during your pregnancy but they tend to be most common during the first and third trimesters.
What causes headaches during pregnancy?
An increase in headaches during the first trimester is believed to be caused by the surge of hormones along with an increase in the blood volume circulating throughout your body. These headaches tend to be tension headaches and may be further aggravated because of stress, poor posture or changes in your vision. Other causes of headaches during pregnancy may involve one or more of the following:
Lack of sleep
Low blood sugar
Dehydration
Caffeine withdrawal
Stress (too many changes)
Women who have a tendency for migraine headaches may discover that they experience fewer migraines during pregnancy, however some women may encounter the same amount or even more. If you are pregnant, it is important to talk to your doctor about any medications that you may be taking for headaches.
Headaches during the third trimester tend to be related more to posture and tension from carrying extra weight. Headaches during the third trimester may also be caused by a condition called preeclampsia, which is high blood pressure during pregnancy.
What can you do to treat headaches during pregnancy?
The best way to deal with headaches is to avoid them altogether. Avoiding tension headaches is easiest when you practice good health tips:
Keep good posture (especially during the third trimester)
Get plenty of rest and relaxation
Exercise
Eat well-balanced meals
If you are not able to prevent a headache from starting, there are still things that you can do to help them go away. During pregnancy, you want to try and relieve your headache by natural means if possible. Pain relief medications such as aspirin and ibuprofen are not recommended during pregnancy, however acetaminophen (Tylenol) is considered safe when only taken occasionally.
Before you take medication, try and relieve your headache with one or more of the following interventions:
If you have a sinus headache, apply a warm compress around your eyes and
nose.
If you have a tension headache, apply a cold compress or ice pack at the
base of your neck.
Maintain your blood sugar by eating smaller more frequent meals. This may also help prevent future headaches.
Get a massage. This can be helpful whether it is from your spouse, a friend or a professional. Massaging your shoulders and neck is an effective way to try and relieve the pain. You can also have someone massage peppermint oil into your temples.
Rest in a dark room. This may be more helpful if you use relaxation techniques
such as deep breathing.
Take 1 to 4 (450 mg) tablets of calcium, one to four times a day depending
on the pain. Calcium tends to quiet your nerves and ease the pain.
Use natural herbs such as hops, skullcap and catnip in tea or take them as capsules for potential relief.
You may also reduce the likelihood of migraine headaches by avoiding common triggers of migraine headaches. Potential triggers include:
Chocolate
Alcohol
Yogurt
Aged cheese
Peanuts
Citrus fruits
Breads with fresh yeast
Preserved meats
Sour cream
When should you contact your physician?
Unfortunately, headaches are a normal part of pregnancy; however you should be able to experience some relief. Contact your physician if:
You do not experience any relief from the interventions above
Your headaches get worse or more persistent
You experience headaches that are different than normal
Your headaches are accompanied by: blurry vision, sudden weight gain, pain in the upper right abdomen, and swelling in the hands and face