Comfort Measures and Healthy Choices for Pregnancy

Nausea and difficulty eating

Hunger and satiety cues can become fuzzy when you are pregnant. Your body is working hard to grow the baby. Sometimes our blood sugar drops in pregnancy making us feel nauseous. Try using dry or room temperature foods to eat before you are hungry. Sometimes women find carbohydrate foods help with nausea-dry foods like plain crackers. When the nausea has passed, increasing intake of protein foods-like nuts, eggs, beans and meat- will help to decrease chance of nausea returning quickly. Some women find eating six small meals a day to help with nausea. Eating large meals is not recommended. If you find that you are nauseated before getting up in the morning, consider keeping some simple snacks next to your bed to nibble before rising.

Worry about labor

Worry in pregnancy is normal. Your concern about your health and growing a healthy baby can be a tool to do more self care. Use your worry to eat better, get more physical exercise, and spend time doing things that make you happy. Ask your partner to encourage you when you do those things that make you feel confident. Speak with persons who give you positive feedback. If your worry consumes you, speak with your care provider. Your doula can be someone who will listen empathically when you need to voice your worries. Give her a call. You may wish to make yourself some birth affirmations to hang around your house or take to the hospital to use during pregnancy and labor.

Choosing to eat well

Try these tips for eating healthy during.

Twelve (12) ounces of mercury free fish provide protein, fats and vitamins to grow a healthy baby. Salmon, sardines, lake trout, and canned tuna are typically good choices.

Fermented foods such as kimchi, kombacha, yogurt, and kefir can offer healthy bacteria to keep a balanced gut. Try to include some fermented food each day. Your gut will thank you!

Colorful vegetables and fruits are loaded with vitamins and minerals. Three to five servings of vegetables and fruits each day will make sure to get you the best amounts of micronutrients!

Eggs contain choline for brain development for your baby and memory and cognition for you! Including 1-2 eggs each day is recommended. Try them boiled, scrambled, fried and hidden in your favorite foods! Eggs also decrease the chances of pregnancy complications!

Water is essential for helping all the nutrients reach your baby! Decrease your risk of dehydration by drinking 8-12 glasses of water everyday. This is about equal to 2 liters a day. 70-80 ounces.

Physical discomfort

Back pain, leg cramps, abdomen stretching sensations, and feet swelling are some of the normal discomforts you might be having during pregnancy. As a doula I can teach you some positions to help with discomfort and to also use during labor. Giving yourself both periods of gentle exercise, such as yoga and swimming, as well as periods of rest can help alleviate pain. Rest on your side or sitting with your feet up can increase circulation and decrease swelling.