Pregnancy Tips and Tricks branded - Mums and Babies · Pregnancy Tips and Tricks Sleeping positions...

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Pregnancy Tips and Tricks We’ve put together the answers to the most common questions we get asked by pregnant women. We hope you find this information useful! What vitamins do I need? Folate (0.5mg/day) should be taken from before conception, until 12 weeks of pregnancy. This is to reduce the risk of neural tube defects. Iodine (150 mcg/day) is recommended from before conception and throughout pregnancy. Iodine is important for thyroid function. Omega 3 (500mg of DHA) from 12 weeks of pregnancy has been shown to reduce the risk of preterm delivery. We recommend that everyone considers this. What dietary changes do I need to make? Pregnant women need to be aware of foods that are high risk for listeria, salmonella, mercury and vitamin A, and avoid these foods during their pregnancy. Examples include: soft cheeses, deli meats, unwashed fruits/vegetables, smoked salmon, sushi, uncooked egg (including real mayonnaise), fish high in mercury such as swordfish, soft serve ice-cream, paté and offal. The NSW Food Authority has good information on this. See www.foodauthority.nsw.gov.au. An increase in nutrients is ideal in pregnancy. This means eating a well-balanced diet with plenty of different coloured vegetables; food rich in iron; calcium; protein and whole grains. You do not need to eat for two, nor increase your daily calorie intake. Just focus on eating a variety of nutritious foods. Alcohol and smoking should be avoided at all stages in pregnancy. Please discuss with us if you are struggling to reduce or quit. We can support you. Caffeine: small amounts are fine (1-2 caffeinated drinks per day), but excessive amounts can risk miscarriage and premature delivery. Can I exercise during pregnancy? Exercise is generally safe during pregnancy, particularly if you have been doing the same activity before you were pregnant. Always listen to your body and stop or rest if you experience any pain. It is important to not overheat, so exercise in a well-ventilated area and keep hydrated. Pregnancy pilates or yoga classes are a firm favourite with many women. They help improve core and pelvic floor strength and can help with many musculoskeletal issues in pregnancy.

Transcript of Pregnancy Tips and Tricks branded - Mums and Babies · Pregnancy Tips and Tricks Sleeping positions...

Page 1: Pregnancy Tips and Tricks branded - Mums and Babies · Pregnancy Tips and Tricks Sleeping positions From 20 weeks of pregnancy, your uterus is usually up to your belly button. This

Pregnancy Tips and Tricks

We’veputtogethertheanswerstothemostcommonquestionswegetaskedbypregnantwomen.Wehopeyoufindthisinformationuseful!

WhatvitaminsdoIneed?

Folate(0.5mg/day)shouldbetakenfrombeforeconception,until12weeksofpregnancy.Thisistoreducetheriskofneuraltubedefects.

Iodine(150mcg/day)isrecommendedfrombeforeconceptionandthroughoutpregnancy.Iodineisimportantforthyroidfunction.

Omega3(500mgofDHA)from12weeksofpregnancyhasbeenshowntoreducetheriskofpretermdelivery.Werecommendthateveryoneconsidersthis.

WhatdietarychangesdoIneedtomake?

Pregnantwomenneedtobeawareoffoodsthatarehighriskforlisteria,salmonella,mercuryandvitaminA,andavoidthesefoodsduringtheirpregnancy.Examplesinclude:softcheeses,delimeats,unwashedfruits/vegetables,smokedsalmon,sushi,uncookedegg(includingrealmayonnaise),fishhighinmercurysuchasswordfish,softserveice-cream,patéandoffal.TheNSWFoodAuthorityhasgoodinformationonthis.Seewww.foodauthority.nsw.gov.au.

Anincreaseinnutrientsisidealinpregnancy.Thismeanseatingawell-balanceddietwithplentyofdifferentcolouredvegetables;foodrichiniron;calcium;proteinandwholegrains.Youdonotneedtoeatfortwo,norincreaseyourdailycalorieintake.Justfocusoneatingavarietyofnutritiousfoods.

Alcoholandsmokingshouldbeavoidedatallstagesinpregnancy.Pleasediscusswithusifyouarestrugglingtoreduceorquit.Wecansupportyou.

Caffeine:smallamountsarefine(1-2caffeinateddrinksperday),butexcessiveamountscanriskmiscarriageandprematuredelivery.

CanIexerciseduringpregnancy?

Exerciseisgenerallysafeduringpregnancy,particularlyifyouhavebeendoingthesameactivitybeforeyouwerepregnant.Alwayslistentoyourbodyandstoporrestifyouexperienceanypain.Itisimportanttonotoverheat,soexerciseinawell-ventilatedareaandkeephydrated.

Pregnancypilatesoryogaclassesareafirmfavouritewithmanywomen.Theyhelpimprovecoreandpelvicfloorstrengthandcanhelpwithmanymusculoskeletalissuesinpregnancy.

Page 2: Pregnancy Tips and Tricks branded - Mums and Babies · Pregnancy Tips and Tricks Sleeping positions From 20 weeks of pregnancy, your uterus is usually up to your belly button. This

Pregnancy Tips and Tricks

Ihavecats–I’veheardthisisanissue?

Theproblemwithcatsandpregnancyisduetotheriskofgettingtoxoplasmosisfromtheirfaeces.Ifyou’regoingtochangetheirkittylitter,weargloves,washhands,orbetterstill,delegatetosomeoneelse!

Toxoplasmosisisalsopresentinsoil,sobecarefulwhengardeningtoo.Thesymptomsoftoxoplasmosisareverysimilartotheflu.

CanIhavesex?

Generally,thereisnoissuewithhavingsexwhilepregnant.Towardsthelaterstagesofpregnancyyoumayhavetobecreativewithpositionsthatarecomfortable.

Thereareafewobstetricconditionswheresexisbestavoided.Thisisinthecaseofplacentapraevia(wheretheplacentaislowlyingandcoversthecervix);withrecurrentthreatenedpretermlabour;ashortcervix;orrupturedmembranes/amnioticfluidleak.

WhatmedicationsshouldIavoid?

Yourdoctorshouldinformyouifanyprescribedmedicationsyouareonareunsafeinpregnancy.Thevastmajorityareacceptabletocontinue.

Themainover-the-countermedicationthatisbestavoidedwhilepregnantisibuprofenandotheranti-inflammatories.

TheWomen’sandChildren’sPharmacistsarethebestresourceforwhatissafetotakeduringpregnancyandbreastfeeding.YoucancontactthemMondaytoFriday9am-5pmon(08)81617555.

HowdoImanagethecommonpregnancysymptoms?

Reflux

Thisisaverycommonprobleminpregnancy.Youcantryeatingsmallmeals,avoidingcaffeineandchocolate,ortryingover-the-counteroptionslikeMylanta,GavisconandQuick-eze.Zantac(orranitidine)isatabletthatisalsoveryeffectiveandisavailablewithoutprescription.Strongeracid-suppressiontabletsareavailableonscriptandaresafeinpregnancy.

Constipation

Thiscanhitearlyandit’sbecauseofthehighprogesteroneinpregnancyslowingdownguttransittime.Laterinpregnancy,itisbecauseofthelargeuterusfurtherslowingthingsdown.Itisimportanttodrinklotsofwater,tryandstayactive,andincreasefibreinthediet.Ifthisdoesn’twork,tryadding2Coloxyltabletsatnightandincreasingtotwiceaday.Coloxylisasoftenerandwon’tmakethebowellazy.ThenextstepisaddingMovicolsachets.Ifthisisn’tworking,touchbasewithyourdoctortodiscussotheroptions.

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Pregnancy Tips and Tricks

NauseaandVomiting

Experiencedbythevastmajorityofwomeninearlypregnancy,luckilymostcasesaremildandtransient.Forthosethataresufferingyoucantrythingslike:eatingsmallamountsoften;eatingbeforegettingoutofbed;drinkingsemi-flatfizzydrinks;gingerale/biscuits/tablets;eatplainandeasytopreparemeals;andB6tablets.ThenextstepisRestavit(asedatingantihistamine,availableoverthecounter).Try¼-½tabatnightinitially.Beyondthis,prescriptionsareneeded.OptionsincludeMaxolon,StemetilandOndansetron,oracombinationofthese.Ondansetroncancauseconstipationsoyoumayneedtostartagentlelaxative.

Fatigue

Thisisusuallyworseinthefirsttrimesterandabatesovertime.Ifitispersistent,gettingyourironlevelscheckedisamust.Unfortunatelyitisalsocommontoexperienceinsomniawhilepregnant,whichdoesn’thelpthesituation!

LegCramps

Theseseemtobemorecommoninpregnancyandthecauseispoorlyunderstood.Lowironlevelscansometimesbetoblame–somakesureyoursarechecked.Magnesiumtabletscanbehelpful.Ascankeepinghydrated,stretchingbeforebed,andEpsomsaltbaths.

AnkleSwelling

Aslongasitismild,thisisusuallyjustacommonpregnancycomplaint.Trykeepingyourlegsmoving,notstandingforlongperiodsandwearingcompressionsocks/tights.Ifyourswellingsuddenlyincreases,involvesyourfingersorface,itisimportantyouseeyourdoctorormidwifeASAPtogetyourbloodpressureandurineproteinlevelschecked.Thiscanbeasignofpre-eclampsia.

Fainting

Forsomewomen,thephysiologicaldropinbloodpressurecancauseallsortsoftroublewithfaintingordizzyspells.Simplemeasuresinclude:stayinghydrated,eatingplentyofsnacks,standingupslowly,notstandingforprolongedperiods,wearingTEDsstockingsorothercompressiontights,andlyingonyoursideratherthanyourback.

BackPain

Averycommonpregnancycomplaint!Somewilljustgettheoddnigglewhileotherswillbeplaguedwithcontinuousdiscomfortand/orsymptomsofpelvicinstabilityorpubicsymphysispain(SPD).Aphysioisthebestpersontomanagethisforyou.Supportingyourbellywithatubi-gripcanbeuseful,aswellasmaintainingfitnessandflexibility.PelvicinstabilityandSPDcanbemanagedwithabraceifneeded.

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Pregnancy Tips and Tricks

Sleepingpositions

From20weeksofpregnancy,youruterusisusuallyuptoyourbellybutton.Thisiswheretheinferiorvenacava(themainveinbringingbloodbacktoyourheart)starts.Ifyoulieonyourbackwhenyouareover20weeks,thereisachancethisveinwillgetcompressed,causingadecreaseincardiacoutput.Thiscanresultinfeelingfaint,breathless,andalsoreducebloodflowtotheplacentawhichcanstressyourbaby.Itisadvisedtosleeponyourleftside.Ataminimum,placingapilloworwedgeunderyourrighthipshoulddisplacetheuterusoffyourvenacava.

Stretchmarks

Despitewhatisoftenclaimed,notmuchcanbedonetopreventstretchmarks.Itisusuallyuptoyourgeneticpredispositionastohowyourskinwilltoleratethestretchduringpregnancy.Keepingtheskinwellmoisturisedisyourbestdefence,aswellasnotgainingexcessiveweight.

Isitsafetotravelinpregnancy?

Mostairlineswillletyoutravelupto,andevenbeyond,36weekswithinAustraliaifyouhaveasingletonpregnancy.Internationaltravelhasearlierrestrictions.Theairlineswillneedaletterfromyourdoctoronceyouarepast28weeksconfirmingyouhaveanuncomplicatedpregnancy.Lettersgenerallyneedtobecompletednomorethan10daysbeforetravel.Allairlinespublishtheirrequirementsfortravellingwhenpregnantontheirwebsite.Itisbesttocheckwithyourspecificairlinebeforebooking.

Thesafesttimetotravelisinyoursecondtrimester.Itisbesttoavoiddevelopingcountriesduringyourpregnancyduetotheincreasedriskofinfectionsandpoorfoodandwaterquality.Themostimportantaspectoftravellingwhilepregnantistravelinsurance.Itcanbeveryhardtofindinsuranceforyourself,andevenharderforababyifithappenstocomeearlywhileoverseas.ThecostsofahospitalstayandNICUbedforyourbabycanbeenormouslyexpensive,especiallyintheUSAwherebillsoverAUD$500,000arenotunheardof.

PreventionofDVT(deepveinthrombosis)isimportantwhentravellinglongdistancesbyplaneorcar.Makesureyoumoveyouranklesandpumpyourcalfmusclesoftenduringthejourney.Keepinghydratedisalsoimportant(althoughmayincreasetheswellinginyourankles).Avoidalcoholandcaffeine.YoucanconsiderusingtravelsocksorTEDstockings.Andmostimportantly–takeyourPregnancyHandHeldRecordwithyou!

ByDrBrionyAndrewandDrRhiannonSmith