Common Struggles During Pregnancy And How To Tackle Them

• Nausea and vomiting Relief – Vitamin B6 and ginger can ease pregnancy nausea; ginger tea or morning supplements are simple remedies. 
• Heartburn and Reflux Management – Small, regular meals and avoiding acidic or spicy foods can reduce reflux; pregnancy-safe probiotics and slippery elm offer additional digestive support. 
• Constipation Solutions – Increase dietary fibre from vegetables, hydrate, and consider prebiotics like FOS and probiotics to support regular bowel movements. 
• Managing Cravings and Energy – How chromium and balanced blood sugar can curb cravings and boost energy; magnesium-rich foods and light exercise like prenatal yoga further support sustained energy. 
• Thrush Prevention – Maintain a balanced vaginal microbiome with probiotics, avoid scented products, and opt for breathable cotton clothing to reduce the risk of thrush. 

To read more about these pregnancy complaints and how to tackle them, please read below.

Pregnancy often comes with unwelcome side effects, ranging from nausea in the first trimester to constipation and heartburn later on. Whilst these are often a result of hormonal changes, pre-existing problems such as poor digestive health or nutritional deficiencies, can play a role and exacerbate these symptoms. Some of these symptoms are to some extent unavoidable, however, with some nutritional help, we can minimise their impact on your daily life so that you can enjoy being pregnant even more. Here are some of the most common pregnancy-related symptoms and a few suggestions for you to try. 

Pregnant women operate at 2.2 times their basal metabolic rate, with 2.5 times estimated to be the maximum a human can endure for longer periods of time, so it is no surprise energy can be low in pregnancy.​¹⁷​ Supporting blood sugar balance, as previously discussed, can support sustained energy levels through the day. Gentle daily exercise supports energy whilst also supporting circulation of nutrients and boosts mental health. Go for walk in the park or woods, or try prenatal yoga – if you can’t get to a class, there are a range of great classes on YouTube which you could try, often for free! Try taking a nap in the middle of the day or do some non-sleep deep relaxation (NSDR) meditation (which can also be found on YouTube) to re-energise. Incorporate magnesium rich foods (whole grains, dark-green leafy vegetables, beans, legumes, pumpkin seeds, chia seeds, cashews, almonds) and/or a magnesium supplement to reduce tiredness and fatigue in pregnancy. Magnesium and gentle exercise also have the benefit of supporting muscle aches and pains which can be common in pregnancy as our body grows and adapts. 

This list is not extensive and every pregnancy is different so if you, or someone you know who is pregnant needs further support, please get in touch with our friendly Nutrition Team.
 
If you would like to find out more around pregnancy and specifically nutrition tips from pregnancy to birth then please head over to our article on healthy nutrition for your pregnancy. 

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