Giving birth is a truly beautiful blessing – bringing your new child into the world will unveil a feeling like no other. It may, however, be hard to shake the way you're feeling right now during your pregnancy, because you're likely dealing with some of the correlating symptoms. Morning sickness, fatigue, heartburn, constipation and headaches are all common during the gestation period, but that doesn't mean you have to live with the harsh feelings. Don't ever feel the need to resort to prescription and over-the-counter drugs – especially while you're pregnant – because there are plenty of natural ways to relieve and combat these common symptoms. Here are a few of our recommendations:
Ginger for Nausea
While nausea most commonly subsides for women after the first trimester, it may still surface and be severe enough to seem debilitating. According to research conducted by the National Collaborating Centre for Women's and Children's Health and published in "Antenatal Care: Routine Care for the Health Pregnant Woman," ginger is an excellent natural supplement for nausea relief. In a randomized control experiment, researchers gave one group of women 250 mg of ginger a day, and the other received a placebo. Those who took the ginger reported a significant reduction in nausea and vomiting after four days.
Healthy Habits for Headaches
Throughout your pregnancy, your hormones are fluctuating and your body is producing more blood for the baby. This often results in severe headaches over time. By adjusting some of your lifestyle habits, however, you can ease the tension and reduce the occurrence of headaches. The American Pregnancy Association recommended practicing good posture, relaxing often, getting plenty of rest, exercising regularly and eating well during the pregnancy. For immediate relief, a cold or hot compress may help alleviate pain.
Fiber for Constipation
According to Mom365, constipation is very common throughout pregnancy, but especially during the final trimester because of the added pressure on your pelvis caused by your expanding uterus. Thankfully, prioritizing healthy eating habits and consuming enough fiber is an easy way to soften your stool and reduce your chance of experiencing severe constipation. Wholesome, plant-based foods like fruits and vegetables, beans, organic whole grains, chia seeds and flaxseeds can be very helpful if constipation occurs.
Exercise and Hydration for Fatigue
Your energy levels are likely to drop while you are pregnant, especially during your first trimester due to hormone changes and an increase in blood volume that makes you heart beat faster and stronger than usual. While it's important to prioritize rest, sleeping too much could lead to extreme feelings of fatigue. It may seem contradictory, but exercising during your pregnancy can help to reduce feelings of weakness and lethargy, according to The University of Rochester Medical Center. Don't press yourself too hard when it comes to physical activity – a quick walk around the block can boost your energy levels in no time.
Additionally, drinking enough fluids throughout the day can mitigate fatigue. Staying hydrated is a very important part of your pregnancy, so continue drinking plenty of water and eating plant-based foods for hydration.
Heart Healthy Foods for Heartburn
Because the expansion of the uterus can cause stomach acid to be pushed in the wrong direction, you may experience more heartburn during your pregnancy. To mitigate the problem, avoid unhealthy greasy and spicy foods. To reduce harsh feelings, turn to plant-based, low-cholesterol foods like cashews, almonds and lentils, as well as fruits, vegetables and organic whole grains.
For more information on women's health and how to follow the Hallelujah Diet while you're pregnant, be on the lookout for our weekly Wednesday "Science of Her" blog articles!