Dizziness, insomnia, and leg cramps during pregnancy? Super detailed coping strategies are here, pregnant mothers suffer less

time:2022-10-02 04:43:56source:monlittlebaby.com author:Baby bones
Dizziness, insomnia, and leg cramps during pregnancy? Super detailed coping strategies are here, pregnant mothers suffer less

From the second trimester, the growth and development of the fetus gradually accelerates, and the development of the maternal reproductive organs also accelerates accordingly, and the need for nutrition increases. At this stage, the abdomen gradually expands, the chest circumference gradually increases, and the movement of the fetus becomes more and more frequent. At the same time, changes in endocrine and pregnancy hormones can also cause emotional fluctuations in pregnant women. As a result, dizziness, insomnia, and leg cramps often occur in the second trimester of pregnancy. However, pregnant mothers don’t have to worry, they can spend every day happily knowing the reasons and mastering the countermeasures for improvement. 1 Causes of dizziness and dietary measures Although the blood volume during pregnancy is higher than before pregnancy, most of the blood is concentrated in the abdomen to meet the growth and development of the fetus and ancillary organs, and the blood perfusion in the head is easy to be insufficient, causing dizziness. At this stage, the weight gradually increases, and the burden on the heart also increases. Once you stand up too violently or change your posture too quickly, you will often experience dizziness due to insufficient blood in the head. Of course, iron deficiency anemia during pregnancy can also cause dizziness. In addition, standing for a long time on a hot day can easily cause dizziness. (2) How to improve dizziness and diet After excluding other diseases, pregnant mothers should have a light, digestible and nutritious diet, and choose fish, lean meat, eggs, vegetables, fruits and other foods. If accompanied by nausea and vomiting, follow the guidelines of eating less and more. meal principle. Pregnant mothers also need to avoid fatty, greasy, pungent and spicy foods, such as fatty meat, peppers, peppers and other foods that are easy to heat up and consume gas. Pregnant mothers should not deliberately take supplements, and do not deliberately eat big fish and meat, just ensure that the food is diverse and nutritionally balanced. Iron deficiency anemia during pregnancy needs to take iron supplements under the guidance of a doctor. It is recommended to choose ferrous sulfate, ferrous fumarate, and ferrous gluconate. These types of iron are divalent iron and are easily absorbed by the body. At the same time, increase the intake of iron-rich foods, such as pig blood, pig liver, sheep kidney, soybean, black fungus, shepherd's purse, etc. And vitamin C helps iron absorption, such as peppers, tomatoes, orange juice, white radish, etc. are good sources of vitamin C, common foods rich in vitamin C are shown in the figure below. ● Figure 1 | Common foods rich in vitamin C In addition, be sure to prevent dehydration, drink plenty of water during the day, a small amount of times. Get at least 7 hours of sleep every night. 2 Causes of insomnia and countermeasures for improvement Changes in the pregnant mother’s lifestyle, such as long-term idleness at home, frequent use of the toilet, gradually enlarged uterus, pregnancy anxiety, pregnancy reaction, excessive thinking and worry, may also induce insomnia and depression. (2) Measures to improve insomnia: You can drink hot milk 2 hours before going to bed, and you should not drink too much water 2 hours before going to bed, so as to avoid increasing the frequency of going to the toilet at night and affecting sleep. It is recommended to sleep on the left side to prevent the obstruction of inferior vena cava return and affect sleep. At the same time, you can bend your feet back slightly, and sandwich a pillow between your knees. This position helps eliminate fatigue and promote sleep. The mattress should not be too soft, you can add a pillow to the waist; or buy an L-shaped pillow, which can support the belly when pregnant women lie on their side and reduce the discomfort caused by the falling belly. Try to maintain a regular bedtime and wake-up time every day, and avoid stimulant beverages such as caffeine and strong tea. Take a warm bath before going to bed. Do not exercise 4 hours before going to bed, because exercise will increase the level of adrenal hormones, resulting in hyperactivity and insomnia. During the day, you can do some moderate exercise, pay attention to do it under the guidance of a doctor, such as walking, cycling, swimming, yoga, etc. according to your ability. These exercises use up energy and help you sleep without overtiring. (3) Dietary measures for insomnia Pregnant mothers should not eat coffee, strong tea, fried food, high-salt food, alcohol and other foods that affect mood and interfere with sleep. Foods rich in saturated fatty acids may change the hormone secretion in pregnant women, causing physical discomfort and affecting sleep; foods that are too cold or too sweet should also be controlled; it is best not to eat before going to bed, so as not to increase the burden on the stomach and cause insomnia. Some pregnant mothers may suffer from insomnia due to blood deficiency. They can consume an appropriate amount of iron-rich foods, such as green vegetables and shellfish. These foods are both nutritious and healthy and help sleep. In the second trimester, cramps will also greatly affect sleep, so you need to pay attention to supplementing calcium, magnesium and B vitamins in your diet. In addition, pregnant mothers need to consume more foods rich in dietary fiber and vitamin C, such as vegetables and fruits, and reduce the intake of animal protein and refined starch, white rice, noodles, and sweets, which can help prevent insomnia. 3 Causes of leg cramps and dietary countermeasures 03 (1) Causes of leg cramps Leg cramps often occur in the second trimester, especially in the fifth month of pregnancy, and often occur in sleep. At this time, the family members need to quickly help the pregnant woman to stand up with the soles of her feet flat on the ground, and the cramps can be relieved immediately. Leg cramps are often caused by an enlarged uterus, increased weight bearing on the lower extremities, poor blood circulation, and cold may also cause cramps. Cramps usually occur at night and are often caused by staying in a sleeping position for too long or being stressed by a poor posture. Pregnant women are deficient in calcium or minerals, or the ratio of calcium and phosphorus in the body is unbalanced, which will cause electrolyte imbalance in the body. (2) Dietary measures for leg cramps Pregnant mothers should often consume foods rich in calcium, such as milk and its products, soy products, black fungus, fish and shrimp. At the same time, a certain amount of calcium can be supplemented. The dietary guidelines for Chinese residents recommend that the daily calcium intake of pregnant women in the second trimester is 1000 mg (800 mg in the first trimester, and 1000 mg in the second and third trimesters) to maintain the balance of electrolytes and the body’s calcium intake. The appropriate way to obtain calcium for pregnant women is shown in the figure below. ● Figure 2 | Appropriate Ways to Obtain Calcium When supplementing calcium, pay attention to vitamin D supplementation, which can regulate calcium and phosphorus metabolism to promote calcium absorption. The daily requirement of vitamin D for pregnant women is 10 μg. It is recommended to spend more time outdoors and ensure that you have enough sun exposure to make your skin produce the vitamin D it needs to absorb calcium. Moderate intake of magnesium-rich foods may also improve cramps. Do a good job of keeping your legs warm, and you can often perform local massage and hot compresses. It is recommended to lie down on the left side when going to bed, and put your feet up before going to bed to maintain a better state of blood flow and prevent cramps. In addition, take proper rest to avoid excessive fatigue of the leg muscles. Nurturing life is an amazing journey, one full of surprise, curiosity, and hope, mixed with panic, anxiety, and discomfort. But as long as you adapt to the changes during pregnancy with a positive attitude and think of the moment when a new life is born, everything is worth it. Why not change the attitude and enjoy the process happily? References: 1. Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016 Edition) [M]. Beijing: People's Health Publishing House, 2017.2. Xiao Qi, Gao Peng, Gu Jun. Encyclopedia of Pregnancy Nutrition [M]. Shandong: Qingdao Press, 2019.3. Chinese Nutrition Society. Reference intake of dietary nutrients for Chinese residents (2013 edition) [M]. Beijing: Science Press, 2019.
Related content