Pregnancy challenges

It's not all choosing nursery colours and glowing with health - pregnancy can be full of challenges. But we've got some tips and advice to help you tackle the most common problems.

Having a little person growing inside you can play havoc with your body and your emotions. Here are some typical pregnancy symptoms we all experience and our advice on how to handle them.

‘Morning’ sickness

One theory is that pregnancy sickness is your body’s way of protecting your baby against toxins and bacteria, during its most vulnerable and critical period of development. It usually peaks at around nine weeks and eases off after about 13 weeks, but some women suffer throughout pregnancy.

Have you tried?

Acupressure Research has shown that pressing on the acupressure point known as pericardium six can reduce nausea. Zita West, Harley Street midwife acupuncturist, recommends exerting pressure for 10 minutes, four times a day. You can find this point by measuring three finger breadths down from the wrist crease. Acupressure bands, available from chemists, can also work well.

· Morning Well An audio tape of music, with specific frequencies and pulses designed to interrupt signals between the brain and intestines. A recent study of NHS found that 90 percent of morning sickness sufferers said their symptoms were reduced within days. Morning Well costs £19.99; order by phone on 0800 458 1771 or online at lifelongproducts.com.

· Ginger This warming spice boosts digestive fluids and neutralises stomach acids. Try ginger biscuits, ginger tea or ginger beer to ease your queasiness.

Tiredness

Early fatigue is connected to all the frenetic activity going on inside you and hormone surges. Tiredness later on is usually due to the strain of carrying extra weight and sleeping problems at night (see Insomnia, below). Anaemia can cause tiredness throughout pregnancy, too. One study found 35 per cent of women in the first 12 weeks of pregnancy were iron deficient and this rose to 86 per cent by the third trimester – but it’s important to get tested before taking any supplements.

Have you tried?

· Power-napping Sleeping for 20 minutes can be more restorative than an hour-long snooze – try to squeeze one in during the day.

· Watercress It’s not only tasty, but a rich source of iron, too. Add to salads and sandwiches to fight fatigue.

· Spatone NHS-prescribed iron tablets tend to be the cheaper brands that some women claim make them constipated. Spatone, an iron-enriched mineral drink that’s safe to use in pregnancy, boosts your iron levels and it shouldn’t cause constipation. It’s available from Boots, Holland and Barrett and independent health food stores, and costs £3.85 for 14 sachets (two-week supply).

Weak bladder

Can’t make it through the night without a wee, or leaking urine when you sneeze? You’re not alone. Pregnancy hormones make the muscles of the urethra relax, causing weakness in your pelvic floor. Later on, pressure from the baby’s head adds to the problem.

Have you tried?

· Pelvic floor exercises If you’re not sure where your pelvic floor muscles are, imagine you’re trying to stop yourself from weeing. Concentrate on pulling the muscles up, hold for up to 20 seconds and then release and repeat. Do this for five minutes 2-3 times a day (don’t forget to breathe).

· Drinking more fluid Don’t restrict your fluid intake – this can cause your bladder capacity to shrink. Avoid tea, coffee and diet fizzy drinks and alcohol as they can all irritate the bladder.

· Wearing a panty liner If you do get embarrassing leaks in late pregnancy, wear a panty liner – they’re discrete and a good temporary solution for the last few weeks

Constipation and piles

High levels of the hormone progesterone in pregnancy relax smooth muscle in the bowel and slow down your bowel movements. This can result in constipation which can lead to haemorrhoids or piles (swollen veins in your anus). Piles can also be caused by pressure of the baby.

Have you tried?

· Soluble fibre Eating oats, nuts and seeds will help prevent constipation. Linseed and psyllium seeds, available from health food stores, will soften your stools.

· Drinking more fluids a drink of hot water with lemon before breakfast should prevent constipation. Aim to drink two litres of water a day.

· Eating parsley, garlic and citrus fruits ‘They’re all rich in vitamin C and will help strengthen your veins and prevent haemorrhoids,’ says Zita West. Make sure to include these in your diet everyday – vitamin C isn’t fat-soluble, so it can’t be stored in the body.

· Applying haemorrhoid cream Ask your chemist to recommend a cream to ease itchy piles.

Bleeding Gums

Your gums thicken and soften during pregnancy due to hormonal changes. This can result in bleeding and/or inflamed gums.

Have you tried?

· Camomile tea Infuse a teabag for 15 minutes in boiling water, strain and sip three times a day or use as a mouthwash. It will soothe inflamed gums.

· A dental check-up NHS dental treatment is free throughout your pregnancy and until your baby’s first birthday, so make sure you have a check-up and see a hygienist. Flossing twice a day will also help keep your mouth healthy.

· Eating more vitamin C-rich foods Citrus fruits, blackcurrants, cherries, apples and apricots are all a good choice to maintain healthy gums.

Mums like you

‘I suffered from bleeding gums and had to pay close attention to my dental hygiene. In the end I invested in an electric toothbrush so I know that the brushing action is right – I’m hoping it’ll save me a fortune in dental bills.’

Jo Barden, from south-east London, mum to Phoebe, two

Heartburn

Around 80% of pregnant women suffer from heartburn. Pregnancy hormones cause the valve at the entrance of the stomach to remain open, so stomach fluids escape up the oesophagus causing a burning acid feeling in the throat.

Have you tried?

· ‘Resting’ your stomach between 7-9pm According to traditional Chinese medicine, pregnant women are advised not to eat or drink anything for two hours in the evening to ‘rest’ the stomach. Eat a light evening meal at 6pm instead and another light snack after 9pm. If you can’t do this, eat three smaller meals during the day, rather than one big heavy meal late at night.

· Peppermint tea This can ease heartburn – sip it after meals and late at night before bedtime.

· Garlic capsules The bad news is that the odour-free versions don’t work on heartburn, so you have to opt for the smelly ones.

· Propping yourself up in bed If you lie down flat, gravity is against you so try and sleep in a semi-upright position by using pillows.

· Antacids These neutralise stomach acid – ask your chemist to recommend one that’s safe in pregnancy.

Mums like you

‘Milk is the only thing that eases my heartburn, I’ve been told it neutralises stomach acid, so I drink a glass before I go to bed each night.’

Carolyn Chiappe, from Beckenham, Kent, is seven months pregnant and mum to Alex, five, and Francesca, three

Sleeplessness

In early pregnancy, this can be due to nausea or it can be hunger. In the later stages, it’s generally down to general discomfort – heartburn, leg cramps and trips to the loo.

Have you tried?

· Lavender This helps you relax and drift off. Try adding a few drops of essential oil to a spray bottle of water to spritz on your pillow, or put a few drops in a warm bath to relax you before you go to sleep (always read the label on the bottle to check the amount).

· Eating foods rich in vitamin B ‘A deficiency in vitamin B can cause insomnia,’ says Zita West. ‘Pulses, wholegrains, nuts and leafy green vegetables, such as cabbage, kale and spinach, may have a tranquillising effect.’

· Exercising Make sure you are tired enough to sleep – a lot of pregnant women get too comfy on the sofa. Don’t exercise too near bed-time though because this will keep you awake.

Swimming, brisk walking and pregnancy yoga are good safe bets throughout pregnancy, but avoid racquet sports, high-impact aerobics and anything where you lie flat on your back after 20 weeks. If your pregnancy is classed as high risk, always check with your GP or midwife first.

· A winding-down routine If your mind is still racing when you go to bed, develop a routine where you turn off the TV, listen to music, relax in a warm bath and sip a (caffeine–free) milky drink.

Mums like you

‘I suffered with insomnia in all three of my pregnancies, often lying awake for two or three hours at a time. Sipping camomile tea helped me drift off again.’

Sarah Brown, from Tonbridge, Kent, mum to Florence, one, Matilda, six, and Chloe, eight

Itchy bump

Tingly skin is common in pregnancy, especially on your tummy as the skin stretches and dries out. In extremely rare cases itching can be due to obstetric cholestasis, a liver disease that can can cause stillbirth. Get any severe itching checked out by your midwife.

· Echinachea Zita West recommends making up an echinachea tincture diluted half and half with water <<AND? DABBING/SOAKING? BEING CHECKED>>.

· Eating more foods rich in vitamin B6 Potatoes, pulses, avocados and cashew nuts all help soothe itching.

· Applying a moisturiser Itching can be worsened by dryness, so keep your skin well-hydrated with a gentle, unperfumed cream.

Sore boobs

Hormones are helping your breasts prepare for breastfeeding and they often feel tender and sore.

Have you tried?

· Getting fitted for a supportive bra Most larger department stores offer a free fitting service – but avoid underwired styles as they can interfere with your milk ducts. Get measured regularly as your boobs can expand a lot in nine months.

· Wearing a bra to bed This will give you support at night and stop you getting uncomfortable. You can buy night bras, too: try Mava 18 night-time bra, £11.50, available from NCT maternity sales on 0870 112 1120 or nctms.co.uk.

Help for you

· Natural Pregnancy by Zita West (Dorling Kindersley, £12.99)