How can I reduce my symptoms of tiredness and nausea?

However healthy you are, pregnancy is likely to make you feel tired and sick at some point. These symptoms usually subside after the first trimester, but may last longer or disappear only to recur later on. This is due to hormone changes which occur at high levels during your first trimester.

• The best way to prevent nausea is to make sure your stomach is not too empty.
• Eat little and often and go for foods that release energy slowly such a dried fruits, nuts or dried crackers.
• Drink water regularly as dehydration will worsen symptoms.
• Wear loose clothing that will allow your skin to breathe and will keep you cool.
• Listen to your body and take a nap in the daytime if possible or doze when you get home from work. Try simple relaxation techniques that will help you to de-stress such as massage, reflexology or yoga. These will relax you ready for a good night’s sleep and boost your energy levels in the long run.

What should I eat during pregnancy?

Healthy eating during pregnancy will keep you fit and ensure that your baby gets the best foods for growth and development. You don’t need to go on a special diet but you do need to make sure that you eat a balance of different foods each day in order to get all the nutrients that you and your baby need.

• Have plenty of fruit and vegetables every day.
  Fruit and vegetables will help to provide the vitamins and minerals that you need, as well as fibre which will help digestion and prevent constipation. Cook them lightly or eat them raw to get the most benefit. Frozen vegetables also keep their vitamin content well.
• Milk, cheese and yoghurt
  Dairy products provide calcium and other important nutrients needed for both you and your baby’s healthy development.
• Bread, potatoes, rice, pasta and breakfast cereals
  Bread and cereals play a big part in a balanced diet and are an important source of vitamins and fibre. Eat wholemeal bread and wholegrain cereals when you can.
• Avoid too many sugary foods
  Sweets, chocolates, cakes and biscuits and sweet fizzy drinks contain lots of calories and few healthy nutrients. It also adds to risk of tooth decay.
• Reduce the amount of fatty foods
  Although some fat is essential in your diet, most of us eat far more than we need. Fat is high in calories and can increase the risk of heart disease. Look for lower fat options. Buy lean meat and grill instead of fry for a healthy alternative.

• Eggs must be thoroughly cooked until the whites and yolks are solid. This will prevent the risk of salmonella and food poisoning.
• Avoid all types of pate and ripened soft cheese like brie and camembert, as well as goat and sheep milk cheese and blue veined cheese because of the risk of listeria infection.
• Avoid too many drinks high in caffeine like coffee, tea and cola. Try water or fruit juice as a healthier alternative.
• Avoid liver or liver products like liver pate or liver sausage as they contain a lot of vitamin A. Too much vitamin A could harm your baby.
• Milk must be pasteurised or UHT milk which has had the harmful germs destroyed.

What exercises should I be doing during pregnancy?

Looking after yourself means making sure that you are fit and active during pregnancy. Walking and swimming for example are excellent activities and will make it easier for you to cope with your changing shape and weight – and get back into shape again after the birth. Keep up your normal daily physical activity or exercise: sport, or dancing or just walking to the shops and back, for as long as you feel comfortable. Don’t exhaust yourself and remember you may need to slow down as your pregnancy progresses, or if your doctor advises you to. If in doubt, consult your doctor or midwife.

Exercises for a fitter pregnancy
If you go to exercise classes make sure your teacher is properly qualified and knows that you are pregnant and how far your pregnancy has progressed. There are a number of exercises that you can try to fit into your daily routine that will help you to stay healthy during pregnancy.

• Foot exercises may improve blood circulation, leg cramps and swollen ankles. Try rotating your feet in both directions or bending and stretching your feet vigorously up and down 30 times.
• Pelvic floor exercises help strengthen your pelvic floor muscles which come under strain during pregnancy. Weak pelvic floor muscles are one of the main reasons for the leaky bladder that some women suffer from post pregnancy. You can do this exercise anywhere: close up your back passage as if you are trying to prevent a bowel movement. At the same time draw in your vagina and your urethra as if to stop the flow of urine. Hold these muscles in as long as you can and then relax. Try and repeat at least 10 times, 5 times a day.

What is a birth plan and how do I write one?

A birth plan sets out what you would like to happen during your labour and after the birth. Discussing your birth plan with your midwife will give you a chance to ask questions and find out more information. It will also help the midwife to understand your feeling and wishes. Your birth plan will be very individual to you – there is no one correct way to give birth! You need to be ready for your birth plan to change if the circumstances of your birth require it to. The questions below outline some of the issues you will need to consider and can form the start of your birth plan.

• Who do you want to be with you during labour?
• Is there a special position you want to be in for delivery?
• Do you want to have pain relief? If so which types would you like to try?
• Are there other methods you would like to use to help you cope with labour such as massage or warm baths?
• What special facilities are available to you where you will have your baby? e.g. birthing pools/birthing chair/beanbags.
• Do you want your baby delivered straight onto your tummy or do you want your baby cleaned first?
• How do you wish to feed your baby?
• Is there anything you think you may need extra help with?
• Do you mind if students are present at the birth?

Why am I bleeding?

Although any bleeding always needs checking out it doesn’t always mean there is something wrong. Bleeding is more common during the first three months than it is in later pregnancy and unless it is heavy or accompanied by abdominal cramps it is not usually considered a problem. Light spotting may occur for a number of reasons:

• Implantation bleeding may occur when your fertilised egg attaches itself to the womb.
• Breakthrough bleeding may occur at the time when your period would have been due.
• Placenta bleeding is also common and occurs in the early weeks of pregnancy when your body produces too much placenta and tiny pieces are shed.

Is it safe to have sex while I’m pregnant?

Many people worry about whether it is safe to have sex during pregnancy and there is no reason why you shouldn’t continue to have sex right through a normal pregnancy, if you wish. It doesn’t harm your baby as the penis cannot penetrate beyond the vagina and the muscles of the cervix and a plug of mucus specially formed in pregnancy seal off the womb completely.

The only problems that may cause your doctor to suggest you avoid sex are if you have had a previous miscarriage or there is a possibility you will have one, you have a history of pre-term labour you have unexplained vaginal bleeding or are leaking amniotic fluid. Other reasons why you might need to avoid sex are if your placenta lies very low or you have an incompetent cervix. If you have any doubts on whether sex is safe for you consult your GP.

While sex is safe for most couples in pregnancy it may not be easy! You will probably need to find new positions that are more comfortable for your changing body. Some couples may go off sex during pregnancy and this is also quite normal. It is important to talk about your feelings with each other and share any worries you might have.

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What is the best way for me to feed my baby?

It is never too early to start thinking about how you are going to feed your baby as once your baby is born there may not be time to think this through. Breastfeeding is generally best for the health of your baby but it is just as important that you feel comfortable with the choice you have made. You can’t know in advance what breastfeeding will be like but you can always breastfeed at first and then bottle feed if it really doesn’t work out for you. Most women need help and support to get breast feeding established – but it is really worth persevering. It is a good idea to discuss this with your doctor, midwife or health visitor.

• Breast milk is tailor made for your baby and contains all the nutrients your baby needs in the right proportions.
• Breast milk contains antibodies that will help your baby fight and build up long term resistance to infection.
• Breastfed babies are less likely to develop allergies such as asthma and eczema.
• Breast milk is easily digested and absorbed and is less likely to cause stomach upsets and diarrhoea.
• Breast milk contains substances which will help your baby’s growth and development. Formula milks are usually manufactured from cow’s milk so cannot be quite as perfectly suited to your baby’s needs.
• Breast feeding is practical as there is no cost of preparation and the milk is always available at the right temperature even in the middle of the night.

How will I cope during my first few weeks?

Although it is very exciting when you are getting to know your new baby many parents feel overwhelmed by the responsibility. In these first few weeks you’ll find there is a great deal to learn all at the same time. We’ve put together a few points to help you to cope with these dramatic changes;

• Concentrate your energy on your baby and family. Try not to worry about anything else and don’t feel guilty! Babies are very time consuming.
• Make sure you ask for lots of help, from your partner, mother or friends as this will take some of the pressure off you in the first few weeks. If you haven’t got much support try joining a local mother and baby group as sometimes people with small babies of their own will be the most helpful as they know what it’s really like.
• Set the agenda with your friends and family. If you are tired ask visitors to come back later.
• Keep a good supply of nutritious snacks, like fruit, milk and wholemeal bread which you can eat without cooking.
• Practice relaxation techniques such as yoga or pilates and sleep whenever your baby allows you to.
• Remember that this period is hard work but it will get easier as you gain more confidence and get to know what works for you and your baby.