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应对常见的怀孕不适
怀孕 产生许多物理变化. Aside from weight and body shape, other alterations in your body chemistry and function take place. 心更努力地工作, 你的体温略高, 身体分泌物增多, 关节和韧带变得更灵活,激素也发生了变化.
情绪变化很常见, resulting from a combination of hormonal changes and greater fatigue, 以及对身体形象的正常焦虑, 性, 财务状况, 婚姻角色和即将为人父母.
The following is a list of the most common discomforts of pregnancy and some guidelines for coping with them.
恶心和呕吐
- 少餐多餐. Going too long without eating during pregnancy can cause nausea or make it worse. 如果你持续感到恶心,每隔一到两个小时吃一次.
- 避免油腻、高脂肪的食物. 它们更难消化.
- 食用干淀粉类食物, 比如饼干, 烤面包或麦片, 早上起床之前. 也, it helps if you stay in bed for 20 minutes or so after eating and get up slowly from the bed for a sudden change of position can aggravate nausea.
- Drinking carbonated beverages as well as peppermint, spearmint and chamomile teas may help.
- Eat plenty of carbohydrate-rich foods such as cereal, fruit, bread and rice. 它们易于消化并提供能量.
- 只按照指示服用产前维生素. If they cause stomach upset, ask your practitioner if you can delay taking them for a few weeks.
- Some foods, such as milk or tea, that are soothing to one woman may be upsetting to another. However, most women find cold foods and beverages easier to tolerate than hot ones.
- 睡前吃一些高蛋白的零食来稳定血糖.
- 限制咖啡的摄入量. 它会刺激胃酸分泌,从而加重恶心.
- Consume liquids separately from meals, waiting about 20 to 30 minutes.
- 戴上防晕船腕带. 这些可以在大多数药店找到.
便秘
- 增加饮食中的纤维含量, 多吃纤维含量高的食物,如水果, 生蔬菜, 全谷物食品, 坚果和干果. Choose a breakfast cereal that has at least 5 grams of fiber per serving. These foods help soften the stool and promote natural bowel activity.
- 多喝水.
- 运动,甚至是散步,都有助于缓解便秘.
- 吃西梅或无花果,或者喝西梅汁. 这些水果含有一种天然的泻药.
- 避免泻药. If the problem is not resolved with the above suggestions, let your health care practitioner know. Stool softeners that are safe during pregnancy can be prescribed.
- Iron supplements can aggravate constipation — the prescription for iron can be adjusted if it becomes a problem.
痔疮
- 帮助避免痔疮, prevent constipation by maintaining a diet that is high in fluids and fiber.
- Witch hazel or Tucks pads can be applied to the hemorrhoid area to relieve symptoms.
- 避免使用非处方泻药. 如果大便坚硬会加重痔疮, 可以使用大便软化剂, 但首先要向你的十大赌博平台排行榜咨询具体的建议.
乏力
这在怀孕的前三个月很常见. 尽可能多地睡觉或休息——即使是短暂的小睡也会有帮助. 你的精力水平会在头三个月后回升. However, fatigue and insomnia tend to recur in the last months of pregnancy. A warm bath, massage or hot drink before bed often helps you relax and get ready to sleep.
乳房胀痛
Breast tenderness is most pronounced during the first three months. 乳房会变大,而且会很柔软. 穿一件支撑好的胸罩会让你感觉更舒服.
尿频
Frequent urination is another pregnancy symptom that is most pronounced during the first trimester as well as the end of pregnancy. Do not restrict fluid intake in an effort to decrease the frequency of urination. 只要你在排尿时没有灼烧感或疼痛, 频率增加是正常的,会随着时间的推移而消失.
腿抽筋
小腿或大腿抽筋最常发生在晚上. 一种补救措施可能是增加钙的摄入量. 向十大赌博平台排行榜咨询钙补充剂. 躺在床上的时候,伸直脚后跟,而不是脚趾. 这将有助于缓解抽筋.
胃灼热
- 试着少吃多餐.
- 避免高调味、高脂肪和高脂肪的食物.
- 吃完后不要平躺. If you must lie down, elevate your head and shoulders with pillows.
- 碳酸饮料和牛奶通常有助于缓解胃灼热.
- 某些抗酸剂不建议在怀孕期间使用. Check with your health care provider before using over-the-counter antacid preparations.
背痛
怀孕期间腰痛很常见. It is caused by the shift in posture necessitated by carrying extra weight in front.
- 尽量不要在一个姿势上站太久.
- An exercise called the pelvic rock will help alleviate back pain and strengthen the lower back muscles that experience the most stress.
- 坐着的时候把脚抬到凳子上会有帮助.
头晕
头晕 or lightheadedness can be caused by low blood sugar or a sudden change of position. 为了避免这种感觉:
- 从坐着或躺着的位置起身时动作要慢.
- 吃得好,吃得勤. Women who are prone to low blood sugar should carry snacks at all times. 果汁和水果是特别好的选择.
手脚肿胀
Slight swelling of the hands and feet are common in the later stages of pregnancy. 充足的液体摄入总是很重要的. Improve the circulation in your legs and feet by elevating them as often as possible. Lie on a bed or floor and raise your legs up on the wall keeping your knees bent. If you are wearing elastic hose, drain your legs this way before putting them on.
加州大学旧金山分校健康医学专家已经审查了这些信息. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.
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