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We enter the final stretch of pregnancy and it is in the third trimester when the woman feels more discomfort due to the large size of the belly and all the other changes that she has experienced in these last months.
Around week 36 of pregnancy, the baby is placed head down, preparing to be born in a cephalic position, and each day has less room to move. Due to the volume of an abdomen that continues to grow, you may feel more and more clumsy and tired.
Gaining between 9 and 12 kilos throughout pregnancy is ideal. Instead, some women find it difficult to stay within these parameters. If you have reached the eighth month of pregnancy and have already gained 11 kilos, it is possible that you will end your pregnancy with 14 or 15 kilos, if you do not take the appropriate measures. Your gynecologist will recommend the most appropriate diet for you.
Guiainfantil.com You have selected all the discomforts that women may feel in the last months of their pregnancy:
1. Back pain
In the third trimester, almost half of women experience back pain at some point during their pregnancy. To prevent them, it is convenient:
- Pay attention to posture
Sit and walk with your back straight and your hips forward. Avoid walking arching your back or sticking your abdomen out.
- Wear comfortable shoes
Low-heeled shoes with good arch support are beneficial. Avoid wearing high-heeled shoes because they put pressure on your waist muscles.
- Avoid lifting weights
It puts even more strain on your back. If you have to pick something up off the ground, do it by bending your knees and keeping your back straight, without bending at the waist. Separate a large load into two small ones and if the object is large, carry it close to your body.
- Beware of falls
Make sure you have the things you need close at hand so you don't have to bend down or stretch to reach them. It's easier to lose your balance when you're pregnant.
- Standing or sitting
Avoid spending a lot of time standing or sitting as much as possible. If you have to stand for a long time, alternate resting your feet on a bench or box. Sit in chairs with good back support and avoid the chairs in which you sink because it will be difficult to get up alone.
- Sleep on a firm mattress
The best posture is on your side, and it will help to place a pillow between your legs to keep your spine straight. You will feel more support in the back.
- Use lumbar support girdles
Both the girdles and wide bands provide help to support the extra abdominal weight and provide lumbar support. They are sold in stores for pregnant women.
- Massages to relieve pain
Because medications are not recommended to treat back pain during pregnancy, a good alternative is massage to relieve contractures. Consult a specialist.
- Prevention with exercise
Exercises to strengthen and stretch your back muscles help improve posture and prevent pain.
In addition to the back problems that women experience
There is little that can be done to combat insomnia in pregnancy, apart from resorting to the helpful glass of hot milk before bed, trying to relax as much as possible, take a hot bath, adjust the temperature in the bedroom and ensure an environment of tranquility and silence . However, you must also:
- Avoid drinking a lot of fluids during the hours before you go to sleep to avoid getting up to the bathroom at night.
- Exercise early in the morning, never before going to sleep.
- Practice relaxation techniques and keep your mind clear and free of anxiety when you lie down in bed.
If you feel cramps in your legs, ease the pain by massaging the area or pressing your feet firmly against the wall.
Burden and anxiety are not good companions at this stage of pregnancy. To deal with them:
- There is physical activities highly recommended during pregnancy such as yoga or swimming, which will help you connect with your body and disconnect from anxiety
- Relax by practicing breathing techniques in the favorite corner of your house and go for a walk.
- Seek to distract yourself. Long walks are good exercise and will help distract you. And if they are in company, the better.
- Surround you with affectionsTalking about your doubts and fears with the people who are closest to you will help you distance and space those moments of anxiety.
4. Difficulty breathing
This shortness of breath will continue throughout the pregnancy, improving towards the last few weeks as the baby wedges in to prepare for birth, giving more space to the organs, including the diaphragm and the lungs. To relieve shortness of breath:
- Give your lungs more space, maintaining an upright posture whether you are standing or sitting.
- Avoid making violent movements and stay calm at all times so as not to accelerate the work of the lungs and heart.
- Wear comfortable clothes that is not tight. This way you will feel more comfortable.
Consult with your gynecologist if you are very short of breath, have a racing pulse, dizziness and fainting (these are no longer common at this stage of pregnancy), chest pain or asthma.
You can reduce the discomfort caused by heartburn by avoiding carbonated, caffeinated, and alcoholic beverages; the chocolate; acidic foods such as citrus fruits, tomatoes, mustard, and vinegar; peppermint and spicy products. Plus:
- Eat in small amounts five times a day and chew food well.
- Avoid drinking a lot of fluids with food so your stomach doesn't swell.
- Chew gum after your meal, because the gum stimulates the salivary glands and the saliva helps to neutralize the acid.
- Have dinner two or three hours before going to bed, to digest before going to bed.
- Sleep lying on several pillows to elevate the upper body and keep stomach acids in place.
- Use only antacids recommended by your gynecologist. Some can be taken during pregnancy, but if they have aluminum, aspirin, or a high sodium content they are contraindicated.
6. Diffuse pain in the pelvis or contractions
Avoid forcing yourself to do an activity if it is causing you pain. Move little but often and rest regularly sitting up straight and well supported. Plus:
- Avoid lifting or pushing heavy things (Supermarket trolleys often cause severe pain).
- Sit down to get dressed. Try to tuck your legs into pants, skirts, or underwear when sitting, never when standing.
- Try not to spread your legs or make sudden movements when getting in or out of a car or climbing stairs.
- Practice Kegel exercises, which help reduce the strain on the pelvis during pregnancy.
To alleviate your discomfort, try applying an ice pack to the affected area, several times a day. Ice helps reduce swelling and discomfort, as does warm baths in the bidet or bathtub with the rectal area submerged.
You can also alternate a cold treatment with a warm one, starting with an ice pack followed by a warm sitz bath. Finally, apply a specific ointment or cream, recommended by the gynecologist, specific for pregnancy.
Fiber will be your best ally to combat constipation. Whole grains, whole wheat bread and, in general, fresh fruits and vegetables have a good fiber content. Always accompany them with a glass of water so that the fiber swells in the stomach and exerts its drag function.
Fruit juices, especially plum juices and a kiwi each morning can help you visit the bathroom as regularly as you need. Plus:
- Get regular exercise
Walking, swimming, and yoga can help relieve constipation.
- You must go to the bathroom so you need it
If you feel like going to the bathroom, don't put it off for later.
- Consult with your gynecologist
If you are considering taking a fiber supplement, ALWAYS consult your doctor.
Varicose veins are an aesthetic and health problem. They come out with the pregnancy and then improve a little, but generally their imprint remains. To avoid varicose veins, it is best to prevent them by putting these tips into practice:
- Avoid being overweight
Gaining a lot of weight favors its appearance.
- do exercise
Walking 30 minutes a day keeps the leg muscles in shape, and these in turn help pump blood to the heart.
- Change posture
Avoid spending a lot of time standing or sitting. Move at short, regular intervals.
- Rest with your feet up
Place your legs higher than your hips whenever possible to rest. This favors venous return.
- Wear loose clothing
Tight clothing can impede or hinder circulation. Wear compression stockings that promote circulation and venous return from the legs.
- Do not carry weight
Try not to lift heavy objects, or carry bags from one place to another.
- Smoking is prohibited
Among other things, smoking has been shown to promote the appearance of varicose veins.
- Cold water showers
Finish your daily shower with cold water. Pass the water in an upward direction to promote circulation. Hot water dilates the blood vessels.
When you feel a cramp, immediately stretch your calf muscles. Straighten your leg, heel first, and gently flex your toes back toward your shin. At first, it may hurt, but this maneuver will calm the spasm and the pain will gradually subside.
Also, you can try to relax the cramp by massaging the muscle or warming it with a hot water bottle. Walking for a few minutes can also help. These tips will help you keep them under control:
- Eat bananas
A daily banana offers you the magnesium dose you need to prevent cramps.
- Increase your dairy intake
Calcium is essential for the growth of your baby and for the health of your bones in pregnancy, and it will also help you keep cramps at bay.
- Avoid pointing your toes
Stretching your legs with pointed toes can cause a cramp.
- Don't cross your legs
When sitting or standing, avoid crossing your legs for long periods of time.
- Stretches your calf muscles
Do these stretches frequently throughout the day and several times before going to sleep.
- Ankle rotations
Circular movements with your toes when sitting, eating, or watching television can help prevent cramps.
- Walk 30 minutes a day
Exercise benefits you as long as your doctor has advised against it in your condition.
- Avoid getting too tired
Lie on the left side to improve blood circulation through the vena cava, which is on the right side and carries fluid from the legs to the heart.
- Take a hot bath
A hot bath before bed is always good to relax your muscles.
To relieve false contractions, it can help to change positions, take a hot bath for half an hour, or drink a cup of hot milk or tea.
Massages in the lower back can alleviate the pain of contraction: the external pressure exerted through the massage balances the internal pressure of the baby, thus compensating the pressure and mitigating the pain.
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