Top tips for staying comfortable during pregnancy

Stay cool

Looking forward to flaunting your bump next summer?  Unless you live in the pages of a Boden catalogue, a summer pregnancy is more likely to mean unsightly sweating, heat rash, swollen ankles and dehydration. 

This isn’t the time to work on your tan – stay out of the sun during the hottest hours of the day, and wear cotton or linen in light colours to reflect rather than absorb the heat. 

Cover your head, keep a water spray handy for regular spritzing and remove your rings if you’re prone to swelling.

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Travel

There’s no reason why you can’t travel when pregnant, but if you’re planning a trip bear in mind that sitting for long periods is not only uncomfortable, but can increase the risk of swelling, cramps and blood clots.  Wear comfortable clothing – layers are good – and take regular breaks to move around every couple of hours. 

Pack a survival kit including water, snacks and a neck pillow and if you’re flying choose an aisle seat so you’ve more room to stretch your legs. 

Finally, tell anyone who’ll listen that you’re pregnant and take any help available.

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• 10 newborn night time tips

Massage

If you’re suffering from pregnancy aches and pains, a good massage can work wonders to relieve sore muscles and joints.  It’s a brilliant way to ease stress, reduce blood pressure and swelling, help you sleep better at night and even improve your labour. 

You can begin at any stage during pregnancy but always check with your healthcare provider first. 

Make sure your therapist is qualified to deal with pregnant women, but look out for couches with a hole cut out to accommodate your bump, as some experts say these can cause stress to the lower back.

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• 10 newborn night time tips

Sex

Love life not what it used to be?  Unless advised otherwise, sex during pregnancy is perfectly safe, but positions you once found exciting can become painful or uncomfortable.  The missionary position can become increasingly difficult, so while you don’t have to be a contortionist you may have to get creative to find one that works for you.  

‘Spooning’ and rear entry positions allow for a more shallow penetration, or try going on top where you can control how far you go.

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• 10 newborn night time tips

Work

A good part of your pregnancy will be spent at work, so it’s worth making yourself comfortable.  Keep healthy snacks on hand to help ward off nausea and take short breaks every couple of hours to stretch your legs.

If you’re sitting for long periods make sure your back is supported and use a footrest – your employer should conduct a workplace risk assessment and provide any equipment you need.  

Try to avoid overtime and save the most demanding tasks for when you’re least likely to feel sick or tired.

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• 10 newborn night time tips

Heartburn

Up to two thirds of women suffer from heartburn or acid indigestion in late pregnancy, as the pressure of the growing baby causes stomach acid to be brought up into the throat.  

Eating little and often can help, sticking to foods which are easy to digest and avoiding anything too rich or spicy – coffee, alcohol and fatty or fried foods are all known culprits. 

Try not to lie down for an hour or so after eating, and keep your upper body propped up at night - and if all else fails, keep a bottle of Gaviscon by the bed as a last resort.

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• 10 newborn night time tips

Yoga

If you’re feeling stiff or stressed, both yoga and pilates teach deep breathing techniques to relieve muscular tension and help you relax. 

Both can also help boost circulation, tone your abdominal muscles, reduce fluid retention and open the hips to help you prepare for labour. 

As with any exercise during pregnancy always check with your doctor before you start, avoid over-exercising your abdominals and listen to your body so you don’t push yourself too far.

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What to wear

There comes a time in every pregnancy when full-scale maternity wear is the only way to go.  However, even in the early days you may feel bloated and uncomfortable in anything too tight-fitting, particularly if you’re suffering from morning sickness. 

Go for loose clothes in natural fibres a size up from normal – they’ll come in handy again once you’ve given birth.  

When it comes to your growing boobs, make sure you’re measured for a new bra at around 12 weeks, and again at the end of your pregnancy as you’ll increase in size again once you’ve given birth.

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Swelling

Cankles anyone?  Oedema affects up to 80% of pregnant women, resulting in swollen feet, ankles, and fingers.  It’s caused by a combination of increased blood supply and water retention and is often worse at the end of the day or during hot weather.

Try to avoid standing for long periods and put your feet up whenever possible. 

Drinking plenty of water can also help, as can rotating your feet regularly to improve circulation, but bear in mind that sudden swelling can be a sign of pre-eclampsia, so if you’re at all concerned contact your GP immediately.

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• 10 newborn night time tips