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I'm Pregnant
First Trimester DiscomfortsFirst Trimester

Introduction

You’ll notice lots of changes during the first trimester. While these changes can sometimes be uncomfortable, they’re normal and common for most pregnant individuals.

On this page, you’ll find the reasons why these discomforts are happening and some ideas to help you manage them.

Nausea or vomiting

Why?

This is also called morning sickness. It may be caused by changes in hormone levels, more pressure in your abdomen, or being tired. It can happen any time, day or night. Not all pregnant individuals have morning sickness. The symptoms can range from mild to severe (hyperemesis gravidarum). It usually begins between 4–9 weeks of pregnancy and stops around 12–16 weeks.

What you can do about it

  • Get as much rest as you can—rest often and before you become too tired.
  • Get up slowly and move slowly.
  • Take your multivitamin with food or before bedtime.
  • Eat several small meals rather than a few large ones.
  • Stay away from foods you know make you feel sick.
  • Choose foods that are lower in fat and higher in protein like beans, lentils, fish, poultry and lean meats.
  • If cooking smells are a problem, let others cook. Leave the room while food is being prepared, open windows and use the stove fan.
  • Try not to lie down right away after eating. Wait at least 1 hour unless you have your head raised.
  • Eat a snack at bedtime to help settle your stomach.
  • Leave food like dry crackers, toast or plain cookies at your bedside when you go to sleep, so you have them ready for you in the morning the next day.
  • If you find you’re swallowing a lot of saliva, try to spit it out instead.
  • Try ginger to help settle your stomach.
  • Drink fluids between meals and in small amounts throughout the day. Try colder fluids—sometimes ice chips help.
  • Limit or stop caffeine.
  • Try acupressure wristbands.
  • If you gag when you brush your teeth, try using toothpaste that doesn’t foam (sodium lauryl sulfate-free toothpaste) or a toothbrush with a smaller head to brush your back teeth.
  • Try brushing your teeth with just water on the brush and use a fluoride mouth rinse.
  • Talk with your health care provider before taking any medicine, including over-the-counter or herbal remedies.

If you’re a partner

You can help by:

  • packing dry crackers, toast or plain cookies for their lunch or leaving at their bedside
  • cooking dinners
  • supporting your pregnant partner to get as much rest and they need
  • offering them cold fluids

Call Health Link at 811 or your health care provider if you can’t keep fluids down.

Feeling tired

Why?

Feeling tired happens most in the first trimester because of changes in your hormone levels.

What you can do about it

  • Rest often and before you become too tired.
  • Take short breaks with your feet up.
  • Eat a healthy diet.
  • Eat smaller meals more often to keep your energy at a constant level.
  • Be physically active.
  • Limit or stop caffeine.

“Staying active helped me a lot with the extreme tiredness. Also getting a good night’s sleep helped me start each day fresh.”

~Kim, expectant mom

Headaches

Why?

  • Changes in hormone levels may cause you to have more headaches or they may be worse than normal.
  • An increase in blood and fluid in your body.
  • May also be due to being tired and stressed.

What you can do about it

  • Get enough sleep. Take naps if you need to.
  • Try relaxation exercises or massage.
  • Put an ice pack on your forehead or the back of your neck—don’t use heat.
  • Be physically active.
  • Check your posture. Keep your chin level, shoulders relaxed, abdominal muscles firm and knees soft.
  • Talk with your health care provider before taking any medicine, including over-the-counter and herbal products.

Dizzy and lightheaded

Why?

Your body makes more blood during pregnancy. The blood flow also slows down. Sudden changes in position can make you dizzy.

What you can do about it

  • Always get up and change positions slowly.
  • Eat and drink at least every 3–4 hours.
  • Sit or lie down to rest.

Constipation

Why?

  • Changes in hormones slow down your bowel activity.
  • The iron in your multivitamin may cause constipation.

What you can do about it

  • Drink plenty of fluids like water throughout the day to quench your thirst. Your urine should be light yellow or clear.
  • Be physically active every day, unless your health care provider tells you not to.
  • Choose foods with lots of fibre.
  • Try not to strain during bowel movements. Proper positioning on the toilet can help. Keep your back straight. Put a small step stool under your feet to raise your knees higher than your hips. Keep your feet flat on the stool.
  • Talk with your health care provider before using fibre supplements and medicine for constipation or if constipation is a problem for you.

Tender, puffy gums

Why?

  • This is called pregnancy gingivitis.
  • Changes in hormone levels make your gums more sensitive and irritated by bacteria (plaque).

What you can do about it

  • Brush your teeth twice a day with fluoride toothpaste, especially before bedtime. Floss every day.
  • Use a soft toothbrush with just enough pressure to massage and clean along your gums and teeth to remove all the plaque.
  • If you use tobacco or tobacco-like products, try to cut down and quit.
  • Have your gums checked by a dentist or dental hygienist. Professional cleaning or products may be recommended.

Passing urine more often

Why?

  • This can be from changes in your body’s hormones and metabolism.
  • As the uterus grows, it puts more pressure on your bladder.

What you can do about it

  • Try not to drink as much coffee, tea or carbonated drinks because they are diuretics (substances that increase the production of urine).
  • When you go to the bathroom, lean forward to completely empty your bladder.
  • Go to the bathroom as soon as you have the urge to pass urine—don’t hold it.

Call Health Link at 811 or your health care provider if it burns when you pass urine.

Hemorrhoids

Why?

Pressure on the blood vessels in your rectum can slow blood flow and cause swelling in the veins—this can cause burning, itching and some bleeding.

What you can do about it

  • Try to prevent constipation using the suggestions in the constipation section.
  • Don’t strain during bowel movements.
  • Do pelvic floor muscle exercises every day.
  • Don’t sit or stand for too long. Take time to stretch if you’ve been sitting and time to rest if you’ve been standing.
  • Try lying on your side instead of sitting.
  • Use ice packs, cold packs and hemorrhoid cream.
  • If the hemorrhoids bleed or hurt, talk with your health care provider.

Cravings

Why?

The reason some pregnant individuals have food cravings is unknown.

What you can do about it

  • Follow Canada’s food guide and think about how foods can fit into a healthy diet.
  • Limit foods and beverages high in fat, sugar, salt and calories.
  • Try a healthier choice, like fruit with yogurt instead of ice cream or a glass of water instead of a sugary drink.
  • If you crave dirt or other non-food items, talk with your health care provider.

Other pregnancy discomforts

Second trimester

  • Skin conditions
  • Groin pain
  • Backache
  • Increased vaginal discharge
  • Leg cramps
  • Varicose veins

Find ideas to help you manage
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