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Writer's pictureSister Elna
Jul 127 min read

Expected niggles when expecting

Expected niggles when expecting:

What to do or not to do




A healthy pregnancy is the first step in your child’s nutritional journey through life. A healthy pregnancy ensures optimal growth of your baby while avoiding unwanted risks. It is important to remember that everyone experiences pregnancy differently; you may experience all or some or nothing from the niggles.





Habits to keep:


  • Wearing seat belts

  • Use only approved medication, herbal medications, vitamins and minerals. Not all medicines, herbs etc are safe during pregnancy

  • Controlled exercise, only brisk walking if you did not exercise when you fell pregnant. Consult a biokineticist, physiotherapist, sports trainer or your doctor for advice.

  • Avoid infectious diseases. The best is to stay away from any sick person.

  • Washing of hands is very important

  • Wash all fruit and vegetables before preparing or eating. 

  • Carefully clean your food preparation area and utensils


Habits to kick:


  • Daily intake of caffeine

  • Smoking

  • Drinking alcohol

  • Using of illegal drugs

  • Avoid overheating including saunas, hot tubs and sunbeds

  • Full body heat wraps

  • Strenuous exercise 


 

Nutrition:


  • What you eat during pregnancy affects the development of your unborn child and the child’s health afterwards.

  • It is advisable to see a dietician when more information is needed or an eating plan.

  • Quality is more important than quantity.

  • Do not eat for two but with two  in mind

  • Combining food groups does not exclude any food group

  • Eat several small meals and snacks per day

  • Meals need to include protein

  • Drink your fluids in between meals instead of during a meal

  • Eat a bland snack before bedtime

  • Eat and drink what appeals to you

  • Take vitamins and minerals with food and not on an empty stomach

  • Most studies advise that you exclude caffeine intake where some allowed caffeine intake to 200mg in 24 hours

 

Guideline for caffeine content in beverages:

Decaf filter coffee  10 mg

Milk chocolate      25 mg

Green tea     30 mg

350 ml Coke     35 mg

Regular chocolate 50 mg

Cup of tea 75 mg

250 ml Red bull 80 mg

Instant coffee 100 mg

Filter coffee 140 mg

Espresso 300 mg


 

Food groups:

Familiarize yourself with which foods are in which groups and plan your meals accordingly and include all food groups. See a dietician when you experience any medical condition or need more information.


Food group Portion size How many 

portions/day

Starch 1 slice of bread 8

½ cup cereal, rice/cereal


Protein 30 g meat/chicken/fish 6

½ cup beans, 1 egg

2 teaspoons peanut butter


Vegetables ½ cup raw vegetables 4

1 cup raw leafy vegetables


Fruit 1 medium fruit, handful grape 3

½ cup cut fruit or juice


Diary 1 cup milk/yoghurt 3-4

Matchbox size cheese


 

Food group Sub groups Sample foods


Fruits Whole fruit Apple, banana, orange,  peach, cherries

Fruit juice pear, grapes, watermelon, mango

Strawberries, pineapples, raisins


Vegetables dark green vegetables broccoli, spinach,

red and orange vegetables carrots, red pepper, tomatoes, sweet 

potatoes,

Beans and peas kidney beans, black beans, 

chickpeas, split peas, lentils

Starchy vegetables white potatoes, corn, green peas

Other vegetables mushrooms, summer squash, iceberg 

lettuce, avocado


Grains whole grain whole wheat bread, brown rice, oatmeal

refine grains pretzels, English muffins, regular pasta,

corn tortilla


Protein feeds seafood salmon, tuna, trout, sardines, mussels

meat, poultry, eggs beef, chicken, turkey, pork, eggs

nuts, seeds, soya nuts, nut butter, seeds, soya products


Diary milk, yoghurt milk, yoghurt, cottage cheese, cheese

cheese 


For more information follow the link below:


Back to basics: all about my plate food groups


 

What to go for and what to avoid:

Healthy snacks include: Nuts and fruits

Plain yoghurt and fruit

Whole wheat rice cakes

Seed crackers

Boiled eggs

Veggie sticks

Eat nutritiously: Eat plenty of fresh fruit and vegetables

Drink +- 2 L of fluid per day, mainly water

Small frequent meals and snacks aim for 6 

small meals per day

Protein foods in meals and snacks

Whole grain calcium-rich foods as a low-fat 

dairy

High-risk food to avoid during pregnancy and breastfeeding:

Raw and unpasteurized dairy products

Unpasteurized soft cheese, camembert, 

Brie, blue cheese

Raw or uncooked poultry, meat, eggs, 

Seafood

Refrigerated pate, meat spreads, smoked

Seafood

Ready-to-eat deli food


 

Niggles to expect:

You may experience some or none of the niggles during your pregnancy.


Most common Less common Least common

Nausea Breast tenderness Hemorrhoids

Weight gain Constipation Leg cramps

Heartburn Flatulence Varicose veins

Fatigue Skin changes

Frequent urination Cravings

Emotions


Nausea:


Eat several small meals and snacks per day

Avoid big meals

Eat a bland snack before bedtime

Carry healthy snacks in your handbag

Eat and drink what appeals to you

Eat before you get hungry

Drink your vitamins and mineral supplements with meals and not on an empty stomach, you can also drink is at bedtime and you can also drink it in different intervals

Drink up to 10 glasses of water

Avoid fatty or spicy food, strong smells and funny textures

Suck on hard-boiled sweet or ice cubes

Food is best tolerated cold at room temperature


Heartburn:


Avoid fatty, spicy or gas-forming food

Avoid refined carbohydrates ( like bread, cakes)

Avoid rich dishes with cream, sauces, gravies

Avoid overeating

Eat several small meals per day

Chew food thoroughly and eat slowly

Do not lay flat for an hour after a meal


Breast tenderness:


Wear a supportive bra

Apply cool moist  

Avoid a bra with wires 


Frequent urination:


Urinate frequently and ensure that you do empty your bladder completely

Do the Kegel exercise, the kegel exercise can be done in any position like standing or sitting or lying down.

Some guidelines which will assist you in doing the kegel exercise correctly: 

  1. To do the kegel exercise you first need to identify your pelvic floor muscles, stop urinating midstream and hold your urine back. ( It is advisable not to start and stop urinating because it increases your risk for urinary tract infection).

  2. To perfect your technique, imagine you sit on a small object for example a marble, then pinch your pelvic floor exercise tight as if you want to lift up the object. Hold it for 3 counts and relax.

  3. Avoid holding your breath while doing the exercise. Focus on tightening only your pelvic floor.

  4. Repeat the exercise three times a day and do 3 sets of 10 to 15 repetitions.


For more information: 


Hemorrhoids:

Prevent constipation by increasing roughage intake to promote regular bowel movements, and ensure you drink more water when increasing fibre intake to avoid forming of harder stools.

Avoid heavy lifting

Do kegel exercise

Take sitz baths

Consult your doctor for treatment


Fatigue:


Rest when possible

Go to bed early

Lift your feet

Lay on your arms on your desk at work when possible

Ensure stable blood sugar levels by eating regularly a healthy small meal or snack

Do not eat or drink food or drinks which is high in sugar content when lacking energy, rather a protein combines with starch for sustainable energy levels


Flatulence:


Avoid gas-forming food

Increase roughage intake to promote regular bowel movements, and ensure you drink more water when increasing fibre intake

Eat several small meals per day

Increase physical activities


Constipation:


Increase roughage intake to promote regular bowel movements, and ensure you drink more water when increasing fibre intake

Increase physical activities

Eat several small meals per day


Backache:


Maintain a good posture when walking and sitting

Relieve your back pain with cold and hot pads and try to rest

To get out of bed -  roll onto your side, swing your lower legs down from the bed, push up into a sitting position and stand up

To get up from the floor - get onto your hands and knees, put one foot on the floor in front of you, keep the other knee on the floor, and use your legs to stand up and hold onto your other knee or an object.

Getting up from a chair - move a little bit to the front end of the chair, put your feet apart, put your hands on the armrest and use your legs to push you up from the chair.

See a physiotherapist or biokineticist

Only use medication for pain which is prescribed by a doctor


Varicose veins:


Stay off your feet as much as possible

Elevate legs higher than hips 

Avoid tight garments such as girdles or supporters

Avoid crossing legs, knees or ankles

Notify your physician if any redness, local soreness or warmth develops in a vein

Wear elastic stockings if indicated by the physician


Leg cramps:


Eat a healthy diet and drink plenty of water

Don’t stand tiptoe or point your toes

Stretch before bedtime

Increase consumption which is high in calcium

Take calcium supplements at bedtime


Skin changes:


The following skin changes will disappear after birth:

Darkening of skin around the eyes

The dark line between the belly button and pelvic bone

Vascular spiders

The hair on the breast and tummy

Stretch marks, reddish lines: apply lotion or oils on dry or itchy skins

Pimple structures on the edge of the areola ( darker skin around the nipple) are called Montgomery glands and they lubricate the areola during pregnancy and after birth guide the baby to the breast and nipple


Emotions:


Try to get adequate sleep

Pamper yourself 

Set aside time for relaxation

Exercise regularly

Eat a balanced diet and drink plenty of water

Communicate your feelings with your partner and friends


A word on cravings and picas:


Cravings are known during pregnancy. You crave to eat a certain food source or crave something you normally do not eat or crave strange combinations of food.


A pica is when you crave to eat a non-food product like soil or chalk.


 

When to see your doctor:

 

  • Sudden swelling of face or hands

  • Blurred vision, seeing spots, flashes of blind spots

  • Severe or persistent headaches, dizziness or fainting

  • Rapid weight gain

  • Persistent abdominal pain, cramping or contractions

  • Fever

  • Vomiting or diarrhoea lasting longer than 24 hours

  • Major changes in your baby’s movement

  • Pelvic pressure or heaviness

  • Pain or burning when urinating

  • Vaginal bleeding

  • Leak or gush of fluid from your vagina


 

Reference:



 

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