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Pregnancy

How to ease the discomforts of pregnancy ?

Pregnancy is the start of a huge new adventure, but is also marked by small discomforts. They can be both disconcerting and unforeseeable, but should in no way detract from your happiness. Focus on these tips to ease discomfort on a daily basis.

I have a balanced, healthy diet to help prevent nausea

 

The first 3 months of pregnancy can be marked by nausea and vomiting. When this happens, eating might seem like the very last thing you want to do. Yet if there is just one golden rule to stick to throughout pregnancy it is: never miss a meal. Baby needs their daily intake to grow and develop…and so do you!

The best advice is as follows: spread your food intake out across the day by eating less at main meals and enjoying a mid-morning and mid-afternoon snack. This will make it possible for you to eat enough without actually forcing yourself.

 

List of foods to eat in preference :

  • 5 fruit and vegetables a day
  • 1 carbohydrate at each meal (grains, pulses, bread, pasta…)
  • Dairy products (milk, cheese and/or yoghurt): 3 times a day
  • Protein (meat, fish or egg): 1 or 2 times a day

As much still water as you like (especially if you are constipated) or herbal teas

I set baby a good example: I sleep through the night

 

Feeling tired during pregnancy? It’s completely normal. Don’t forget that you are creating a life, after all! So if anyone has the right to rest, it’s you.

During the day, if your timetable allows it, wrap yourself up in your favourite blanket and have a good nap. Remember to take regular 10 to 15 minute breaks throughout the day to recharge your batteries. Put your feet up to stop your legs from feeling heavy and swollen and to help improve your circulation.

During the night, depending on the size of your stomach, try and lie on your left-hand side to prevent a vasovagal episode. If you are suffering from back ache, try placing a cushion under your stomach or under your knee if your leg is bent.

And most importantly…I stay calm !

And most importantly…I stay calm !

Make time for yourself, for reading, going to the cinema or out with friends… anything that helps your relax. You’re pregnant, not ill, so don’t stop yourself from continuing to enjoy the things you would normally love doing.
It’s normal to ask questions, whether it’s your first baby or not. Trust yourself and confide in people you’re close to, you’ve got everything it takes to be a really great mum!

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Questions / Answers

Sleeping on the left or right side is the safest position. It is more dangerous to sleep on your back, and even though, there is no real reason to worry (opinion of the National Health Service).
Some women do prefer to sleep on their left side to liberate the vena cava and encourage better blood circulation.

Generally speaking, feeling tired is common during pregnancy, especially in the first trimester. Fatigue is a result of hormonal changes in particular… Progesterone, for example, a hormone that is secreted during pregnancy, has sedative properties and acts like a natural sleeping tablet! Energy levels tend to be higher during the 2nd trimester and sleep improves and becomes more replenishing. During the 3rd trimester, however, sleep can be disturbed (insomnia, discomfort, need to urinate, cramps..). At the end of pregnancy, tiredness can also be related to the extra weight you have gained and your bump which makes it hard to get a good night’s sleep.
All of this varies from woman to woman.

The mother’s diet during pregnancy is essential for baby’s development. It is during pregnancy that baby experiences different flavours for the first time and starts to develop their own food preferences. So it is important to ensure that you have a healthy, balanced and varied diet and that you avoid food that is not recommended for pregnant women. To get a good understanding of the types of food that are recommended and those which should be avoided or limited during pregnancy, you can take a look at and download our information sheet: My diet during pregnancy

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