A positive test, a new phase of life – and suddenly your body goes haywire. Morning sickness, dizziness during the day, heavy legs in the evening – hardly any pregnancy is completely symptom-free.
The good news is that most symptoms are not caused by illness, but by natural changes. And there is often something you can do about it.
Morning sickness and vomiting
Up to 80% of all pregnant women suffer from nausea in the first trimester of pregnancy.
According to recent research, the hormone GDF15, which is produced by part of the placenta and enters the expectant mother’s bloodstream, is primarily to blame.
How sensitive a woman’s reactions to this are varies from person to person. However, low blood sugar levels also play a role – especially in the morning after a long break from eating.
A keen sense of smell and taste, as well as stress, can exacerbate the problems. But don’t worry: unpleasant as the nausea may be, the baby usually still gets what it needs by drawing on the mother’s own reserves.
Small, carbohydrate-rich snacks such as bananas or rusks immediately after waking up can help stabilise blood sugar levels.
Small but frequent meals spaced throughout the day are also beneficial. Fatty or highly spiced foods often make the symptoms worse, while mild foods such as mashed potatoes or vegetable soup are well tolerated.
Many pregnant women report that water with lemon slices or ginger tea helps them – but please only drink ginger tea in moderation, as ginger can have a mild labour-inducing effect.
If you vomit frequently during pregnancy, it is essential to make sure you drink enough fluids.
If pregnant women vomit even more frequently – more than five times a day – and lose a significant amount of weight, doctors refer to this as hyperemesis gravidarum.
Medical attention is then required – and in case of doubt, the condition needs to be treated in hospital with intravenous fluids.
Fatigue, exhaustion and circulatory problems
Many pregnant women feel constantly tired, weak or dizzy during the first trimester. This is usually not related to iron deficiency, but low blood pressure caused by hormonal vasodilation.
The blood pressure often drops below its usual level to ensure optimal blood flow to the placenta. Hormonal vasodilation widens the blood vessels to compensate for this.
Many pregnant women also suffer from sleep disorders. These are caused partly by hormones, partly by the uncomfortable position of the baby in the womb and partly by the constant whirl of thoughts.
Exercise is the best help – regular walks, swimming or yoga promote blood circulation and not only train the circulatory system, but also help you sleep.
It is best to raise and move your legs for a few minutes in bed in the morning to get your circulation going. Alternating hot and cold showers are also stimulating. It is important to drink enough fluids and eat regularly.
A minimum of 1.5 litres of fluid per day is recommended, with one or two cups of coffee or black tea allowed. Good sleep hygiene and relaxation rituals help with problems falling asleep and staying asleep.
Water retention and swollen feet
In the last trimester of pregnancy, many women struggle with water retention, known as oedema. This is caused by a significant increase in blood volume, which rises by around 40% during pregnancy.
Large amounts of fluid put pressure on the blood vessels, and hormonal changes simultaneously reduce vascular resistance. This makes it easier for water to enter the intercellular spaces of the connective tissue.
Regular exercise is best here. Even simple foot tapping or toe circles activate the muscle pump and push fluid out of the tissue. Elevating the legs provides extra relief.
Alternating baths, starting with warm water and ending with cold water, can help because they train the blood vessels.
It is important to drink plenty of fluids and eat a balanced diet – low-salt diets or dehydration cures are no longer the recommendation, because a well-functioning fluid and mineral balance is particularly important for the metabolism at this time.
Compression stockings can also improve symptoms and prevent thrombosis.
Caution: if you experience any unilateral swelling, severe swelling of the hands, legs and face, or very rapid weight gain – especially in combination with headaches, high blood pressure or visual disturbances – please consult your doctor to rule out thrombosis or preeclampsia.
Back pain and pelvic pain
Back pain is one of the most common complaints from the second trimester onwards.
As the belly grows, the body’s centre of gravity shifts, posture changes and loosened ligaments increase the strain.
Exercise remains the best remedy here as well. Swimming, yoga and moderate training stabilise the back muscles.
Heat applications – such as warm baths or heat pads – can relax the muscles. Targeted postnatal exercises during pregnancy, ideally under the guidance of a midwife or physical therapist, can help prevent more severe pain.
Symphysis pubis dysfunction
Do you have a pulling sensation in the pelvic area? Pregnant women sometimes complain of pressure and pain directly in the pubic bone area. This is often caused by symphysis pubis dysfunction.
Various hormones make the symphysis (also known as the pubic symphysis) – a cartilage joint at the front between the two halves of the pelvis – softer and more elastic in order to prepare the body for childbirth. If the symphysis loosens too much, painful friction can occur.
There are various treatment options for symphysis pain, which should be discussed with your doctor.
As a general rule, it helps to avoid jerky movements, take small steps and incorporate specific pelvic floor exercises. In severe cases, a support belt and painkillers can help. The symptoms usually subside quickly after birth.
Digestive problems
Many expectant mothers also suffer from heartburn, bloating, flatulence or constipation.
This is due to hormonal influences: progesterone relaxes the muscles, including those of the digestive tract. At the same time, the growing uterus presses on the stomach and intestines.
It is best to take several small meals spread throughout the day, sufficient exercise and a fibre-rich diet with plenty of fruit, vegetables and whole grains.
Women who are prone to heartburn should avoid heavy or very fatty meals and eating late in the evening. Sleeping with your upper body slightly elevated can also provide relief.
Frequent urination is also one of the harmless side effects – the uterus increasingly presses on the bladder. Here, too, the rule is to drink plenty to prevent bladder infections.
Self-care during pregnancy
If you are worried, remember that your body works absolute wonders during these months, as it is building new life and completely transforming itself.
Exercise, sufficient sleep, a healthy diet and serenity are often the best medicine. It is important to respect your own limits, accept help and consciously allow yourself breaks.
And if you are still unsure or something no longer feels normal, the first step is always to see your doctor or midwife. They can clarify whether action is actually needed – and give you peace of mind.