Common Symptoms during Pregnancy
How your diet can alleviate or improve these
Symptoms during pregnancy can vary from woman to woman — for some, pregnancy might be smooth-sailing, and for others, quite the opposite. Whether you’re ecstatic or possibly feeling overwhelmed with your new knowledge of becoming a mama, once the initial feelings of discovery wear off, you may find yourself in research and development mode! Depending on how far along you are, you will more than likely experience a few symptoms relating to your newest addition from the incredible physiological changes your body is going through. These are the common symptoms during pregnancy that you will experience across one or all of your trimesters:
Nausea
Tender, sore or swollen breasts and/or muscles
Fatigue
Constipation
Below are some helpful tips and tricks to alleviate these common symptoms during pregnancy, as well as nutrients and recipe info for you to get the most out of the foods you are nourishing yourself and baby with.
*All recipes listed are available in our Mama Nourish e-book
Nausea During Pregnancy
You may feel nauseous with or without the unfortunate action of vomiting. I found that keeping snacks closeby, kept the nausea at bay, at least for a little! Snacks by the bedside table, in my everyday bag, in my car, at the office, literally anywhere! Knowing that I had options on hand as soon as I felt a pang of hunger creep in, provided me with a sense of comfort. The main difficulty is making sure you have an array of different snacks, as you may have some food aversion as well, particularly during the early stages. Keep your snacks simple, but as nutritious as possible and if, in the moment, you opt for a less healthy version, give yourself some grace. You’re already growing another human, sometimes the healthy version just isn’t what you’re craving - and that is ok! Eating small and frequent meals is key.
Vitamin C is found in citrus fruits, kiwi fruits, berries, broccoli, brussel sprouts, capsicum, chilli, cauliflower, pineapple, raw cabbage and tomatoes, and is known to help reduce pain relief and nausea. In general it is important for immune function, protein metabolism, bone development and iron absorption, for you and your baby.
Recipes and snacks that are packed with Vitamin C to help to alleviate nausea are listed below. I’ve purposely started with options of snacks/treats as these are easier to stomach in the early stages, then have added in more heartier meals for later on in your pregnancy:
Beetroot, Apple, Orange & Ginger Juice
Gingernut Biscuits
Quinoa Breakie Bowl (also high in protein which is great for your energy levels throughout the day, if you can stomach it!)
Sweet Potato & Lentil Dahl
Breast Tenderness During Early Pregnancy
As we grow our baby, so too do our breasts! After all, the milk in which your body produces, will (if you can and do breasted) be the source of sustenance for your Bub in the first few months. Along with sore breasts as they increase in size, you may feel tender, sore or swollen in other areas such as your:
Neck and shoulders, due to reduced exercise and changes in your routine
Shoulder blade muscles, as your posture begins to round and bring your shoulders forward, which can also have to do with your growing breasts and bump
Lower back as your pelvis changes position and your abdominals become weaker
Feet as they support your growing weight.
Now this may sound a bit doomy and gloomy, but again, give yourself grace. You are carrying and growing a tiny human, it is inevitable your body is going to change. Appreciate it for the beautiful house it is for your new roommate!
Vitamin D, along with calcium and protein rich foods, aid in muscle recovery and can reduce inflammation. Foods that are rich in Vitamin D include fatty fish and fish liver oils, egg yolks, cheese, beef liver and mushrooms. This essential vitamin plays an important role in immune function, healthy cell division, and bone health. It is necessary for absorbing and metabolising calcium and phosphorus.
Experiencing these symptoms? Try recipes like the below to extract the nutrients your body needs to relieve yourself of this uncomfortable symptom:
Spiced Coconut Brown Rice Porridge
Ginger, Carrot & Miso Soup
Green Soba Noodle Salad
Panko Fish Tacos with Blackbean & Pineapple Salsa
Early Pregnancy Fatigue
To put things into perspective, you are growing new organs along with a whole new baby. From the formation of cells to a foetus, your body undergoes a series of phenomenal changes to create new life. Fatigue, again as before, is unfortunately a given. But through tricks like ensuring we have adequate levels of iron, your energy levels can and will improve. Your GP will frequently request blood samples to check your iron levels and while they may recommend an iron supplement if you are low, it is best to try and pack as much iron as you can into your diet, for proven benefits for you and your baby, your birth and delivery - the list is endless.
Whilst iron deficiency is one of the main nutrients that can effect your energy levels, the lack of the following nutrients can also be signs of deficiency:- calcium, folic acid, iodine, magnesium, omega 3’s and Vitamin D. Just listing these nutrients highlights why a diet, packed with an array of healthy nutrients, is so important in the development and growth of your baby and your overall health. Sources of iron include: Red meat, chicken, fish, oysters, wholegrains, legumes, green leafy vegetables, nuts and eggs.
Experiencing tiredness and lack of energy? Try recipes like the below to put a little pep in your step:
Avocado On Toast with Hard Boiled Eggs
Iron Salad
Salmon, Strawberry, Roast Potato & Rocket Salad
Sweet Potato Gnocchi with Kale & Brussel Sprouts
Constipation During Pregnancy
It is no wonder, with all the changes your body is going through, holding new life, new organs, that some systems will tend to slow. One of them being your digestive system! As if you weren't already feeling uncomfortable! Luckily, some simple changes to your diet and lifestyle can help speed things up.
I personally found that, leaving the house for a small walk, even if I really didn’t want to because of how sick I felt, would make me feel better mentally and then not too long after I would finally have the urge to go to the toilet. Mvmnt helps to increase bowel mvmnt!
Fibre is important for our digestive health and bowel movement. It makes you feel full for longer, maintains bowel health, lowers cholesterol levels and aids in achieving healthy weight. Symptoms of deficiency include: Bloating, gas, feeling full, stomach cramps, constipation or diarrhoea. Adding prunes, kiwi fruit or pears to your diet can act as a natural diuretic and help get things moving. Whole grains, whole fruits and vegetables, legumes, and nuts are also high in fibre.
Feeling irregular and uncomfortable? Try the below fibrous recipes to show your digestive system some love:
Quinoa Flake & Chia Overnight Pudding
Zucchini & Halloumi Fritters with Avocado & Cherry Tomato Salsa
Green Smoothie Bowl with Bananas, Berries & Granola
Hemp Seed Falafels with Charred Broccoli, Dates, Walnuts & Tahini Dressing
Now that I (hopefully) have you salivating, you are more excited about the nutritious options you can feed yourself and Bub. It is a great time to become more aware of your body and learn to eat intuitively, which is what our Mama Nourish Ebook is all about - providing insight and education so that you become well equipped to continue these habits long after your newest little addition has arrived earth side!
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