Three common pregnancy discomforts

Here’s a helpful breakdown of three common pregnancy discomforts — heartburn, constipation, and muscle cramps — including why they happen, and safe do’s and don’ts to ease your symptoms.

HEARTBURN (Acid Reflux) Why it happens:

  • The hormone progesterone relaxes the valve between your stomach and esophagus.
  • As your uterus grows, it pushes up on the stomach, causing acid to back up. ✅ Do:
  • Eat smaller, frequent meals (5–6 per day).
  • Stay upright for at least 1 hour after eating.
  • Drink liquids between meals, not during.
  • Sleep with your head elevated (use pillows or a wedge).
  • Include soothing foods like oatmeal, bananas, and yogurt. ❌ Don’t:
  • Lie down immediately after eating.
  • Eat spicy, greasy, or acidic foods (tomatoes, citrus, chocolate).
  • Wear tight clothing around your waist.
  • Smoke (increases acid production and weakens the oesophageal valve).

CONSTIPATION Why it happens:

  • Slowed digestion from hormonal changes.
  • Iron supplements can also contribute.
  • Uterus pressing on the intestines as it grows. ✅ Do:
  • Drink plenty of water (aim for 8–10 glasses a day).
  • Eat high-fiber foods: whole grains, fruits, veggies, lentils, prunes.
  • Get gentle daily movement — walking, stretching, prenatal yoga.
  • Ask your doctor about switching iron supplements if needed.

❌ Don’t:

  • Ignore the urge to go (can worsen constipation).
  • Overuse laxatives or enemas (can cause dependency).
  • Cut out fibre — balance is key to avoid bloating or gas.

MUSCLE CRAMPS (especially in the legs) Why it happens:

  • Often linked to circulation changes, fatigue, or mineral imbalances (low calcium or magnesium).
  • Pressure from the uterus on blood vessels can reduce flow to the legs. ✅ Do:
  • Stretch your legs and calves before bed.
  • Stay hydrated throughout the day.
  • Include magnesium-rich foods: spinach, nuts, avocado.
  • Elevate your legs and use gentle massage or warm compresses.
  • Talk to your provider about calcium and magnesium supplements if needed. ❌ Don’t:
  • Stand or sit in the same position for long periods.
  • Point your toes during cramps — flex your foot upward instead.
  • Ignore persistent or very painful cramps (may need a medical check).