Breast changes

The mammary glands cause the breasts to swell and become tender in preparation for breastfeeding. This is due to an increased amount of the hormones estrogen and progesterone. A supportive bra should be worn.

A woman's areolas (the pigmented areas around each breast's nipple) will enlarge, darken, and may become covered with small, white bumps called Montgomery’s tubercles (enlarged sweat glands).

Tiredness

A woman may experience fatigue due to the physical and emotional demands of pregnancy. During your pregnancy, you might feel tired even when you've had a lot of sleep at night. Many women find they're exhausted in the first trimester. Don't worry, this is normal! This is your body's way of telling you that you need more rest. Tiredness will pass over time and be replaced with a feeling of well being and more energy. When you are tired, get some rest. Try to get eight hours of sleep every night, and a nap during the day if you can. If you feel stressed, try to find a way to relax. You might want to start sleeping on your left side, if you find it more comfortable. This will relieve pressure on major blood vessels that supply oxygen and nutrients to the fetus.

Mood Changes

Partly due to surges in hormones, a pregnant woman may experience mood swings similar to premenstrual syndrome (a condition experienced by some women that is characterized by mood swings, irritability, and other physical symptoms that occur shortly before each menstrual period).

Nausea and Vomiting

Increased levels of hormones to sustain the pregnancy may cause "morning sickness," which is feelings of nausea and sometimes vomiting. However, morning sickness does not necessarily occur just in the morning and rarely interferes with proper maternal and fetal nutrition. Here are some tips on getting a grip on your “morning sickness”:

Eat frequent, small meals (6 to 8 small meals a day).

Drink lots of water.

Carbonated drinks in between meals may help with your symptoms.

Avoid fatty, fried, or spicy foods. Try starchy foods, like toast, saltines, cheerios, or other dry cereals.

Frequency of Urination

The uterus is growing and begins to press on the woman's bladder, causing the need for her to urinate more frequently. However, if you notice pain, burning, pus or blood in your urine see your health care provider right away. You might have a urinary tract infection that needs treatment.

Gastrointestinal Symptoms

As the growing uterus presses on the rectum and intestines, constipation may occur. The muscular contractions in the intestines, which help to move food through the digestive tract, are slowed due to high levels of progesterone. This may, in turn, cause heartburn, indigestion, and gas. To prevent constipation, try to eat fresh or dried fruit, raw vegetables, and whole grain cereals or breads everyday. Also, try to drink eight to ten glasses of water everyday. Some of these servings can be substituted with fruit or vegetable juice. Try to avoid decaffeinated drinks (coffee, tea, colas, and some other sodas), since caffeine makes your body lose fluid and won't help with constipation.

Dizziness

Dizziness, feeling lightheaded, and even fainting can occur at any stage of pregnancy, since there now is extra blood going down towards your uterus and legs. You can help relieve these symptoms by lying down on your left side. Or to help prevent them, try moving around more instead of sitting or standing in one position for a long time.

Varicose Veins and Hemorrhoids

During pregnancy, pressure on the large veins behind the uterus causes the blood to slow in its return to the heart. This can lead to varicose veins in the legs and hemorrhoids (varicose veins in the vagina or around the anus). Varicose veins look like swollen veins raised above the surface of the skin. They can be twisted or bulging, and are dark purple or blue in color. They are found most often on the backs of the calves or on the inside of the leg, anywhere from the groin to the ankle. Also, veins become more prominent on the surface of the breast.

You can try to prevent varicose veins during pregnancy by:

Avoiding tight knee-highs or garters.

Sitting with your legs and feet raised when possible.

Leg Cramps

At different times during your pregnancy, you might have cramps in your legs or feet. This is due to a change in the way your body processes, or metabolizes, calcium. One way to prevent these cramps is to make sure to get enough calcium through nonfat or low fat milk, and calcium-rich foods. You also get some calcium in your prenatal vitamin, but you might need to take a calcium supplement if you don't get enough through your diet. Talk with your health care provider first about taking calcium supplements.

You can relieve leg and foot cramps by gently stretching the muscle. If you have a sudden leg cramp, flex your foot towards your body. If you point your foot to stretch your leg, the cramp could worsen. Wrapping a warm heating pad or warm, moist towel around the muscle also can help the muscle to relax.

Increased heart rate

Cardiac volume increases by approximately 40 to 50 percent from the beginning to the end of the pregnancy, causing an increased cardiac output. An increased cardiac output may cause an increased pulse rate during pregnancy. The increase in blood volume is needed for extra blood flow to the uterus.

The second trimester (13-28 Weeks) is the most physically enjoyable for most women. While some symptoms such as a morning sickness and nausea can abate, new ones can begin. What follows is a list of changes that you may see in your body during this trimester.

Appetite Increase

Due to your body’s increase need for more nutrients and energy to sustain your growing baby, you may find that your appetite may be increased during this trimester. It is completely normal and will probably continue until your birth.

Quickening and fetal movement

The mother may be able to feel the movement of the fetus for the first time. This is a phenomenon called quickening, and is typically felt by the end of the 5th month. This fluttering will give way to actual movement and kicking, which is normally felt by the end of the seventh month.

Increase belly size, stretch marks and skin changes

The uterus has grown to the height of the belly button, making the pregnancy visible. You may notice that skin pigmentation may change on the face or abdomen due to the pregnancy hormones. Due to the stretching of the skin some woman may develop stretch marks. They usually appear in the second half of pregnancy and occur in approximately half of all pregnancies. Don’t worry too much about these since most stretch marks fade away after delivery and are barely noticeable.

Abdominal and low back pain

As your uterus and abdomen expands, you might feel pains in your abdomen, groin area, or thighs. You also can feel backaches due to your increasing weight, or aching near your pelvic bone from the pressure of the baby's head, your increased weight, and the loosening joints in these areas. The lower abdomen may ache as ligaments stretch to support the uterus. Lying down, resting, or applying heat can help resolve some of these aches and pains. If pains do not get better after rest, it is best to call your chiropractor or other health care provider.

Return to normal urination frequency

The need to frequently urinate may decrease as the uterus grows out of the pelvic cavity, relieving pressure on the bladder.

Nosebleeds and gum bleeds

Increase in hormones such as estrogen and progesterone can affect the mucous membranes in the nose and gums. The scan lead to nasal congestion, nosebleeds, spongier gums, and gums that bleed more easily.

Vaginal Discharge

You may notice a white-colored vaginal discharge called leukorrhea. It is normal. However a colored or bloody discharge may signal possible complications and should be examined immediately.

Tingling and Itching

Due to the swelling of tissues in the narrow passages of your wrists, tingling and numbness in the fingers is a common occurrence during pregnancy. Also, due to the stretching of your skin, it is common to experience some itching over the stretched tissue, particularly over the abdomen. Not to worry though, these symptoms should disappear after you deliver your baby.

Continuation of other symptoms

Heart burn, indigestion, and constipation may continue.

Congratulations, you’ve reached the home stretch. As your fetus continues to grow, you should prepare for the delivery of the baby. You may feel a little uncomfortable as you continue to gain weight and your false labor contractions continue. It is a good idea to start taking childbirth classes and breastfeeding classes around this time. Included below is a list of some of the changes and symptoms you can expect during this, your final trimester:

Increased temperature

As your fetus continues to grow, he/she will radiate heat, causing you to feel hotter.

The increased frequency of the bladder

As your fetus grows, there is increased pressure being placed on the bladder, causing an increase in urinary frequency.

Swelling

As you near the end of your pregnancy, you might notice more swelling than you had before, especially in your ankles, fingers and face. This is called edema and due to you retaining more fluids. Continue to drink lots of water and rest when you can with your feet elevated. If you notice sudden, extreme swelling in any of these areas, or have a rapid significant weight gain, call your health care provider right away. This could be a sign of preeclampsia or toxemia.

Hair

You may notice that hair is beginning to grow on your arms, legs, and face due to increase hormone stimulation of hair follicles. You may also find that your hair may feel coarser.

Breast tenderness and colostrum

Colostrum, a fluid in the breasts that nourishes the baby until the breast milk becomes available, may begin to leak from the nipples. Colostrum is the first milk that your breasts produce for your baby. It is a thick, yellowish fluid that contains antibodies that protect new babies from infections. If leaking becomes a problem for you, you can purchase disposable or cloth nursing pads (that you can use when nursing your newborn) to place inside your bra.

Your breasts have most likely increased in size and fullness as your pregnancy has advanced. As you near the end of your pregnancy, hormones in your body cause your breasts to increase even more in size, to prepare for breastfeeding. Your breasts can feel full and heavy, and they might be tender or uncomfortable. Wearing a well-fitting maternity or nursing bra will help you be more comfortable, because these types of bras offer extra support

Braxton Hicks contractions (false labor)

These may begin to occur at irregular intervals in preparation for childbirth.

Continuation of previous symptoms:

Leg cramps may become more frequent. Increased pressure on the veins of rectum may cause hemorrhoids.

You might also be constipated which will worsen your hemorrhoids. Try not to strain for bowel movements.

Dry, itchy skin may persist, as the skin continues to grow.

Skin pigmentation may become more apparent.

Heartburn may worsen as baby gets bigger.

Remember to avoid greasy and fried foods.

Increased white-colored vaginal discharge.

Backaches may persist and increase in intensity.

Varicose veins in the legs may persist and increase in severity

Guidelines for good exercise in pregnancy

If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Exercise does not increase your risk for miscarriage. If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself. Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you perform. Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply it needs. Wear comfortable exercise footwear that gives strong ankle and arch support. Take frequent breaks and drink plenty of fluids during exercise. Avoid exercise in extremely hot weather. Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy and ankle sprains and other injuries may occur. Contact sports should be avoided during pregnancy. Weight training should emphasize improving tone especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles. During the second and third trimesters, avoid exercise that involves laying flat on your back as this decreases blood flow to your womb. Include relaxation and stretching both before and after your exercise program. Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.

Exercises or positions to avoid

High-risk sports, such as scuba diving, and activities with a potential for hard falls, such as horseback riding, downhill skiing, snowboarding, or water skiing, are strictly off-limits to pregnant women. Some other forms of exercise, such as bike riding, should also be modified or delayed until after the baby is born. While biking enthusiasts may disagree, some experts say that biking during the your second and third trimesters is dangerous because your balance isn't what it used to be and you risk falling if you can't avoid an unexpected obstacle in your path. You're also at risk of being hit by a car if you ride on streets.

Pregnancy is not the time to start running, either, although it's fine if you jogged regularly before getting pregnant. Below you'll find some suggestions for keeping your fitness regimen fun and safe.

Don't go for the burn and don't exercise to exhaustion. You should generally stick to 60 percent of your maximum heart rate while pregnant. Your heart rate should not exceed 140 beats per minute. A good rule of thumb: slow down if you can't comfortably carry on a conversation.

Be particularly careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories a day (depending on your prepregnancy weight). Stay cool while exercising. Wear a sun hat and layers of loose, comfortable clothing when exercising in hot, humid weather. Keep a bottle of water handy to replenish lost fluids. After the first trimester, avoid sit-ups and other exercises done while flat on your back — they can make you feel dizzy and decrease the blood flow to your uterus. Weight lifting or any other exercise where you might be tempted to stand motionless for long periods can also decrease blood flow to your baby. Keep moving: change positions, or step back and forth.

Exercise helps with...

constipation backache fatigue varicose veins circulation problems helps you meet other mothers and make friends