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Pregnancy is a nine month journey for both you and your baby. During this time your own body will change, both internally and externally. Although a woman's body was beautifully designed to give birth, this process may cause a woman some discomfort and impose some limitations. Usually, exercise and good nutrition can alleviate the minor discomfort of pregnancy.
First Trimester 1 - 3 Months
First Trimester: Wow, am I tired!
Fatigue is the first complaint for many moms and
the first sign that there is something significant going on in their bodies.
It’s important for a woman to listen to her body and respect its right
to demand rest even when it seems little energy has been expended. Her
body is doing the very important work of developing the placenta and growing
the baby. Whenever possible, moms need to let others help at home and work.
She may need to get an extra hour or two of sleep at night.
Nausea, with or without vomiting, are complaints of the first trimester for about half of expectant women. Eating frequent, small portions of complex carbohydrates and protein, avoiding spicy foods, and easing out of bed in the morning may help curb nausea. Drink water and fruit juices to replace liquids from vomiting and call your doctor if you vomit more than twice a day for several days.
Frequent urination, food aversions and cravings, indigestion, and mood swings are also common symptoms of early pregnancy. Changes in the breasts include feelings of tingling, tenderness, fullness and/or heaviness, and an increase in size. The areola may darken, enlarge, and may be spotted with even darker areas.
Physical and emotional changes that may be happening
during this trimester include:
| Physical & Emotional Changes | Relief Measures/Feelings |
| Morning Sickness | small, frequent meals
dry crackers drink after eating, not at meals never become hungry |
| Fatigue | rest when possible
usually decreases by mid-second trimester |
Second Trimester 4 - 6 Months
Second Trimester: Feeling much better, thank you.
The second trimester usually heralds a few months
of feeling good. The pregnancy is well established and mood swings are
not as dramatic. Feeling the baby move, seeing him/her on ultrasound, weight
gain, and an expanding waistline make the pregnany real to mom and her
partner. Unexpected changes such as nasal congestion, skin changes, and
loose joints may impress mom with the thoroughness with which the hormones
of pregnancy affect the total body.
Many women feel lower abdominal aching from stretching ligaments. This may be intermittently annoying until the baby is born. Swelling of the ankles and feet make wearing shoes a challenge.
During the second trimester, the mother’s blood volume increases dramatically. Dizziness and faintness, especially when going from sitting or lying to a standing position, are fairly common. To avoid fainting, moms need to remember to get up gradually and avoid becoming overheated. If you feel faint or lightheaded, try to increase the circulation to your brain. Lie down with your head lower than your body or sit with your head between your knees until the dizziness subsides.
You will be feeling less tired. Often women
feel a sense of physical well-being during this trimester. This is a great
time for vacations and projects.
| Physical & Emotional Changes | Relief Measures/Feeling | |
| Fetal Movement | Excitement | |
| Steady Weight gain | affirms the growth of the fetus
feels good knowing that eating a balanced diet takes good care of both mother and baby |
Third Trimester 7 - 9 months
Third Trimester: Baby, You’re Growing!
In the last trimester, the increase in the size
of the baby results in the most common discomforts of this final phase
of pregnancy. Mom’s center of gravity has shifted and she may be somewhat
clumsy. A stressed utero-sacral ligament and the increased size of her
adbomen throw her body out of alignment and can cause chronic backache.
She may have some of all of the following symptoms: trouble sleeping due
to an inability to get comfortable; leg cramps that wake her; heartburn;
stronger Braxton Hicks contractions; and increasing fetal activity. Her
inability to sleep increases fatigue and irritability as she becomes increasingly
anxious for the pregnancy to come to its end.
Most women experience shortness of breath to some degree that tends to worsen in the last trimester. The growing uterus crowds the lungs and presses on the diaphragm, denying it the ability to expand. Two to three weeks before delivery the baby settles in to the pelvis and mom can breathe more comfortably.
Other changes that occur after the baby’s head “drops” into the pelvis are a decrease in heartburn and indigestion and an increased feeling of urinary frequency. These annoyances let mom know that her body is getting ready for birth. She may also experience an increase in the heavy whitish vaginal discharge knows as leukorrhea.
Constipation may plague pregnancy and become more problematic in the last trimester.
Flatulence and bloating may add to mom’s gastric distress. Eating foods high in fiber, exercising, and drinking plenty of fluids help with these problems. If constipation persists, hemorrhoids, which are varicose veins of the rectum, can develop. Between 20% and 50% of pregnant women experience the pain and itching of hemorrhoids. Sitting or standing for long periods of time, straining at the toilet, and constipation contribute to hemorrhoid problems. Your doctor can recommend topical medications or suppositories if your pain from hemorrhoids is persistent.
You will be getting more tired as the baby and
your body continue to change, which requires lots of energy. You are becoming
more uncomfortable, and your nighttime sleep may be interrupted and not
very restful. Naps are helpful midday, if possible.
| Physical & Emotional Changes | Relief Measures/Feelings |
| Braxton-Hicks Contractions | Body preparing for labor
if frequent, consult MD |
| Shortness of Breath | Avoid rushing and crowed areas
Sleep with extra pillow |
| Nesting | Cleaning, and doing more than usual |
Help! This sounds terrible!
Please bear in mind that most women generally
feel good during pregnancy. Eating nutritiously and resting when needed
go a long way toward lessening the common discomforts discussed above.
Exercise can be used effectively by most moms to keep weight under control,
blood pressure within the correct range, help reduce swelling, and give
her a sense of well-being and control. Positive feelings about your body
help empower you during the pregnancy as well as in labor and delivery.
Follow your doctor’s recommendations and pay attention to your body’s signals
to keep your exercise program working well for you.
It’s important to be pro-active and positive about
the many physical challenges of pregnancy. With knowledge and body awareness,
it can be one of the most exciting and healthiest times in your life.
