FOCUS ON: ACHES AND PAINS

THIS STAGE OF PREGNANCY COMES WITH SOME PRETTY UNFORGIVING AILMENTS. NUTRITIONIST Louise Pyne EXPLAINS HOW DIET CAN EASE YOUR SYMPTOMS

Along with the inevitable emotional ups and downs, pregnancy comes with plenty of physical problems, too. From morning sickness to migraines, constipation to persistent back pain, carrying a baby is hard work. But by making small changes to your diet you could relieve your symptoms, and even prevent them in the first place, while nourishing your growing baby with the nutrients you both need.

MIGRAINES

i fi ne i Migraines and headaches are common in pregnancy and often caused by changing blood sugar levels and an increase in blood volume. Magnesium, which is found in nuts and seeds and green leafy vegetables such as kale and spinach, can help. This is because magnesium is a natural nerve relaxant and helps improve blood flow to reduce the likelihood of migraines.

SWOLLEN ANKLES

i fi t i Swelling in the ankles, legs and face (otherwise known as oedema) is most common during the third trimester as your body is producing more fluid and a greater blood volume in order to help your baby grow. Potassium is great at helping to keep fluid levels balanced and reducing excess water retention, so load up on potassium-rich foods, including bananas, avocados, nuts and seeds. Also avoid sodiumfilled foods, like ready meals and pre-packaged snacks, and stay away from the salt shaker as excess salt can cause water retention. Instead, flavour your food with herbs. Bye bye, cankles!

FATIGUE

i fi tein While your body is adapting to a growing baby, your hormones are constantly up and down, so it really comes as no surprise that energy levels dip during pregnancy. Another big cause of fatigue, particularly in the first trimester, is fluctuating blood sugar levels, so it’s important to eat little and often in order to keep them balanced. Filling up on protein-rich foods can help, so incorporate plenty of eggs, quinoa, lean meats and fish into your diet.

BACK PAIN

i fi nti in t y nd Up to three-quarters of pregnant women experience backache; the main cause tends to be increased levels of the hormone relaxin, which loosens joints and ligaments to prepare your body for birth. Added pressure on the pelvis also causes a strain on the back muscles, and as your baby grows, back pain may get worse. Painkillers such as paracetamol can help, but there isn’t much you can take when pregnant). Thankfully, there are some natural alternatives, such as: anti-inflammatory foods, including cherries, which contain antioxidants called anthocyanins; ginger, which also has the added benefit of inhibiting nausea; and oily fish like sardines and salmon, which are packed with omega-3, can reduce inflammation.

INDIGESTION

i fi l t ine Around 80 per cent of expectant mothers experience indigestion at some point, and this uncomfortable condition can be caused by a few di erent factors. The increased pressure of your womb pressing on your digestive system is one of the main culprits, along with the relaxing of muscles in the oesophagus through maternal hormones, which sometimes allow acid to readily escape back out to the stomach. Certain foods can trigger indigestion, so be sure to avoid spicy, processed and fatty foods if you’re prone to heartburn or indigestion. Make sure to take time over meals, instead of chowing down quickly, and leave a gap of at least two hours between

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POTASSIUM HELPS KEEP FLUID LEVELS BALANCED – LOAD UP ON BANANAS, NUTS AND SEEDS

eating dinner and going to bed to give your body time to digest food properly. The amino acid glutamine can also be benefi cial for a well-functioning digestive system, helping to maintain a healthy intestinal lining. Eggs, dairy and oats are the best sources, so make sure to include these in your meal plans.

CONSTIPATION

i fi i e The hormone progesterone is responsible for slowing down digestion during pregnancy, and this, coupled with the increased pressure on the pelvic area as your bump gets bigger, makes you more susceptible to constipation. Cram fi bre into your diet, as this food type helps to eliminate excess waste from your body. Good sources include brown rice, wholemeal bread and plenty of fruits and vegetables (aim to eat around seven to nine portions per day). Also make sure you drink at least one-and-a-half litres of water a day, to help food move smoothly through your system. You can fl avour plain H20 with immune-boosting lemon and cucumber for an additional health boost.

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