Morning sickness is common in the first trimester. Despite the name, nausea and vomiting may occur any time of day. Eating small, frequent meals and snacking on dry crackers or toast may help. Some women become extra-sensitive to smells and should avoid strong, unpleasant odors. Fatigue may seem overwhelming at times. Proper diet, exercise and rest – including a mid-day nap, if possible – will help alleviate the tiredness. Breasts enlarge in preparation for breast-feeding, and the nipples and areolas may darken. The uterus begins to enlarge, which puts pressure on the bladder and prompts frequent urination.
Most women experience emotional shifts and mood swings during pregnancy, due to changing hormonal levels. It is natural to feel doubt, anxiety and fear about pregnancy and childbirth, as well as happiness, excitement and anticipation.
The American College of Obstetricians and Gynecologists recommends 30 minutes of moderate activity on most, if not all, days of the week for pregnant women without medical complications. Exercise promotes strength, muscle tone and endurance. It will help you prepare for the physical stress of labor, and will make getting back into shape after the baby is born a little easier. You may continuemild to moderate exercise routines, but you should avoid jerky, bouncy moves. Modify the intensity of your routine according to how you feel. Don’t exercise to exhaustion and stop when you are fatigued. If you were a runner before you became pregnant, you may be able to continue running at your normal pace. Non-weight bearing exercises, such as swimming or bicycling, carry less risk of injury. Be sure to discuss any type exercise you’d like to try with your physician.
Quitting smoking is one of the most important things you can do for you and for your baby. Smoking is the most important preventable cause of poor pregnancy outcomes in the United States. Detrimental effects on pregnancy include: ectopic pregnancy, spontaneous abortion, premature labor, placental abruption, placenta previa, premature rupture of membranes, vaginal bleeding, and minimal weight gain. Twenty percent of low birth weight babies are born to women who smoke. Babies of smoking women have increased risk of birth defects, including: cleft lip, cleft palate, eye and ear malformations, congenital heart defects, central nervous system abnormalities, and smaller head circumference. Long-term effects on the children of women who smoke during pregnancy include: chronic ear infections (otitis media), attention deficit and hyperactivity disorder (ADHD), increased respiratory illnesses and lower IQ scores, with diminished reading, math and verbal skills. Giving birth to a healthy baby offers the most powerful motivation to quit smoking that a mother can have.
Most women should gain from 25 to 35 pounds during their pregnancy. Your physician will weigh you at each visit and address any concerns if you are gaining too much or too little weight. It is important that you do not skip meals and that you always eat well-balanced meals that include proteins, carbohydrates and calcium.
You should choose healthy foods – those rich in nutrients. Although you will need more nutrients while pregnant, you will not need a lot more calories. You need only about 300 more calories per day than you did before pregnancy. Pregnant women need more calcium – approximately 1,200 milligrams per day. The most readily available sources of calcium are dairy products. Choose low-fat and non-fat dairy foods because they have as much calcium as the higher fat varieties. Proteins are important tissue builders for both mother and baby. Seventy grams of protein per day are required during pregnancy. Good protein sources include meat, fish and poultry. Vegetable-based proteins like beans, peanut butter and tofu also are excellent ways to meet protein requirements. Carbohydrates are your body’s main source of energy. These can be found in fruits, vegetables and grains. They are rich in vitamins, minerals and fiber. Aim for five or more servings per day. Whole grain breads and cereals are a reliable source of many nutrients, especially fiber, vitamin E and minerals. Six or more servings a day are suggested. Be sure to drink plenty of liquids, too. When it comes to liquids, water is best. Other good sources of liquids include low-fat milk, fruit juices, clear soups or gelatin. According to the American College of Obstetricians and Gynecologists small amounts of caffeine (for instance, 1-2 cups of coffee daily) pose no threat to the fetus.
Any vaginal bleeding should be reported, although spotting at various times is fairly common. Cramping, intermittent low backache or low abdominal pressure, or a gush of fluid from your vagina should be reported. You should also call your doctor if you have any signs of infection such as fever, vomiting, or burning with urination. Severe headache, visual disturbances, sudden weight gain, swelling of the hands or face, regular contractions or abdominal pain can also signal pregnancy complications. You should also report any sudden decreases in your baby's movement or greatly increased activity.