Nausea, Bloating, and Fatigue... Surviving the First Trimester

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3 of the most common symptoms during pregnancy: Nausea, Bloating, and Fatigue. Obviously these aren't the only symptoms that are accompanied by pregnancy. There's swollen and tender breasts, increased urination, heightened sense of smell, even occasional spotting (which can be scary, but normal!)

Can we even do anything about any of these symptoms? Not overly. Sometimes, a little, but a lot of these symptoms are caused by the rapid change in hormones that you are experiencing, and you just kind of have to manage your pregnancy with them. That's some of the "joys" of pregnancy that we get to endure..... (you can roll your eyes at me, it's fine).

Morning Sickness

Nausea with or without vomiting has got to be one of the most common symptoms of pregnancy. It's generally referred to as "morning sickness", because historically speaking, that's when a woman's symptoms tended to be the worst. We know now-a-days, that it should really just be referred to as all day sickness, because it can hit you at any time of the day.

Generally, morning sickness begins around the 5-7th week of pregnancy and sticks around until 12-13 weeks. It's most common in the first trimester when our bodies are trying to adjust to the large influx of hormonal changes that it goes through. Usually, once you're into your second trimester, the symptoms tend to slow down, although for some, the morning sickness never subsides. There are different things you can use and do to try and help with the morning sickness. Now, keep in mind, these tips will not work for everyone, but it doesn't hurt to give them a try:

1. Small frequent meals: You're growing a human, which means your body needs more energy and fuel to do that. But you're so nauseous that the thought of eating anything makes you want to vomit. What a vicious cycle. Some women have found that if they eat smaller meals, closer together, they avoid the nausea that's associated with being hungry, and that in turn helps with the morning sickness.

2. Snacks: On the topic of frequent meals, frequent snacks can also help. Something gentle on your stomach; crackers, granola bars, fruit, toast etc. Snacking throughout the day can help keep nausea at bay.

3. Sea Bands: This works using acupressure technology (don't ask me how, I'm not an expert). Essentially, you wear them on your wrist like a sweat band, and there is a little rubber piece on the inside that is supposed to place pressure on a specific part of your wrist and decrease your nausea. Traditionally, they were created for motion sickness, but I have heard of individuals using them to help with morning sickness and having success.

4. Ginger: Whether used in tablet form, candy form or tea form, ginger has been known to have anti-nausea properties, and is a safe non-pharmaceutical option to use for nausea in pregnancy. A few options include Preggie Pops, Ginger Tea, and Gravol Ginger.

5. Talk with your provider: If none of these solutions are helping, and you are unable to keep any food or liquids down, please talk to your provider about finding a solution. There are medications that can be prescribed to you that can help with the nausea.

Bloating & Constipation

Bloating may not always be an uncomfortable symptom, but it is definitely common. A lot of women say that they feel 6 months pregnant when they're only 6-8 weeks along! That, my friends is all thanks to, once again, the change in hormones. No, that is not your uterus. Your uterus is actually protected in your pelvis until about 12 weeks along, unless you're growing multiples, then your uterus expands quicker. The bloating you are experiencing is simply just air.

Sometimes it can be uncomfortable, especially as the day goes on. You will probably notice throughout the day that your bloating increases. Your hormones cause your intestinal motility to actually slow down, so it attributes to bloating and constipation.

A couple things that you can do to help with this symptom:

1. Walking: Generally, any form of movement can help with any built up air, but in your first trimester, while you're already battling nausea and fatigue, a simple walk may be all you have the energy to do.

2. Water: you'll probably notice that you're peeing a lot more now that you're pregnant, which may want you to decrease your water intake. That will only increase the bloating and constipation. Do your best to stay hydrated; water, Gatorade, crystal light packs; anything that will stay down. This will help a little bit with the constipation.

3. Avoid gassy foods: Many foods are commonly known to cause gas when ingested; cabbage, broccoli, beans, sodas. I'm not saying cut them out of your diet COMPLETELY, but cutting back on them may help with some of that bloating.

4. Bath: A warm bath or any sort of warmth can help with any aches and pains in pregnancy. Just be cautious with the temperature of the bath. Hot baths and warm compresses directly over the abdomen in pregnancy are not recommended, so make sure you speak to your provider about this.

Fatigue

One of the first things that many women will talk about is being tired in pregnancy. This definitely gets better in the later stages of pregnancy, but in that first trimester? Holy man.... pregnancy fatigue is NO JOKE.

Give yourself grace... YOU ARE GROWING A FREAKING HUMAN. That's a lot of freaking work. And it takes a ton of energy and effort from your body. So it is completely normal to feel tired.

The biggest thing with pregnancy fatigue, is to rest. That's it. Sleep when you can, nap when you can, go to bed early, and get in all the rest you can. Now, I understand that is easier said than done if this isn't your first baby and you already have kids running around. But you need to prioritize yourself as well.

Many factors will play in to whether you can get a nap in during the day; you may be working during the day, or you may have children/toddlers at home. The goal is to TRY and rest.

Have a 15 minute nap on your lunch break, have nap/rest time with your children at home, put on a show/movie for them to be pre-occupied for 15 minutes, nap during their nap time; I know it's hard, I have 3 kids of my own. But prioritizing rest is huge in pregnancy. If all else fails, go to bed as soon as the kids do, and maybe you'll get an extra hour or 2 of sleep.

This first trimester is hard ladies! I understand, and at times, you may feel like you're fighting for your life between juggling sports, and kids, and meals, and nausea, and feeling like you could literally fall asleep at the dinner table. Lean on your village, and rest when you can. The end result will be worth it.

-B