Common pregnancy symptoms and tips to reduce them

All women are different and will experience a variety of symptoms during their pregnancy. Some will experience all pregnancy symptoms, whilst others may have none at all. This article discusses some of the most common pregnancy symptoms you might come across.Pregnancy hormones are responsible for many of the changes to your body and emotions as your body works hard to grow and support a baby. This article explains the different roles these hormones play.

Missing your period is one of the clearest signs of early pregnancy. Your periods stop because your body producing the pregnancy hormone human Chorionic Gonadotrophin (hCG).

If you suspect you’re pregnant, take a home pregnancy test. If you get a positive result, contact your GP or local midwifery service to schedule a booking appointment and discuss antenatal care.

Fatigue is a more common pregnancy symptom in your first and third trimester. A raised progesterone level is one of the factors that contributes to fatigue in early pregnancy, but there are many other reasons too. In the first trimester, your body is working hard, making the placenta and developing your baby. Your hormone levels and metabolism are rapidly changing and your blood sugar and blood pressure tend to be lower.

Tips:

• Prioritise rest and sleep, aiming for 7–9 hours per night.

• Eat small, nutrient-dense meals to maintain energy levels and avoid blood sugar crashes.

• Stay hydrated and incorporate gentle exercise like walking or prenatal yoga to combat sluggishness.

Oestrogen and progesterone levels increase rapidly in early pregnancy, which can have a big impact on your mood, making many women feel more emotional and upset. Feeling tired will also affect your emotional wellbeing. See our article, Understanding your pregnancy hormones for more information.

Tips:

• Practice stress-relief techniques such as deep breathing and mindfulness.

• Engage in regular, light physical activity.

• Be open about how you're feeling with your friends, family and midwife.

As mentioned above, your body produces higher levels of the hormone progesterone during pregnancy. This relaxes the smooth muscle tissue throughout your body, including those that help digestion. The result is more wind, bloating and discomfort.

Tips:

• Eat small, frequent meals and chew your food slowly.

• Be aware of the impact of high-fiber foods, such as beans, on your digestion.

• Limit or avoid carbonated drinks - drink warm water and lemon to aid digestion.

Around seven in 10 women experience nausea or vomiting, or both during pregnancy. It is thought to be triggered by all the changes taking place in your body, such as the high level of hormones in your bloodstream. Although it is usually experienced between six and 12 weeks in pregnancy, for some it can last up to 20 weeks - or even the whole pregnancy if you’re unlucky. As long as you are managing to keep some food and fluids down, this is completely normal. You can get anti-sickness medication from your GP.

If you are unable to keep any fluid or food down you might have what is known as Hyperemesis Gravidarum (HG). Approximately 1 in 100 women experience HG and have to be treated in hospital. This is to ensure you and your baby are getting the essential nutrients and fluids you need.

Tips:

• Eat small, bland meals (e.g., crackers, toast) before getting out of bed.

• Stay hydrated by sipping water, ginger tea, or electrolyte drinks.

• Acupressure wristbands and vitamin B6 supplements may help ease nausea.

You may experience more headaches than usual during your first trimester. It is thought that an increase in your hormones and blood volume play a part - giving up caffeine can be another reason. Other potential factors could include fatigue, sinus congestion, allergies, eye strain, stress, depression, hunger and dehydration. Headaches usually disappear during the second trimester, when the flood of hormones stabilises and your body grows more accustomed to its altered chemistry.

In your second and third trimester, headaches can be a symptom of pre-eclampsia. If you are worried, contact your GP or midwife. See our article, Pregnancy conditions explained: Pre-eclampsia for more information.

Tips:

• Stay hydrated and eat balanced meals to prevent blood sugar drops.

• Practice relaxation techniques such as stretching or deep breathing.

• Avoid excessive screen time and ensure proper sleep hygiene.

Two in every five women experience constipation during pregnancy, usually in the first trimester. It is caused by an increased level of progesterone which acts as a muscle relaxant. It can be safely treated in pregnancy without causing any harm to your baby - get in touch with your GP.

Tip:

• Increase fiber intake (fruits, vegetables, whole grains, nuts and seeds).

• Drink plenty of water throughout the day.

• Engage in light exercise, like walking, to stimulate digestion after a meal.

In pregnancy, these are known as secondary leg cramps. They are caused by your muscles suddenly contracting, causing pain in your leg. This is known as a spasm and can last from a few seconds up to 10 minutes. It is thought that they are more common in pregnancy due to the extra weight placing strain on the leg muscles. 

You may be suffering with restless leg syndrome, which can be more common if you have low iron. Symptoms are worse when you are dehydrated or lacking certain minerals. 

Tips:

• Stretch your legs before bed and try prenatal yoga.

• Stay hydrated and ensure sufficient intake of calcium, magnesium, and potassium.

• Massage your legs or apply warm compresses to ease discomfort.

Increased levels of progesterone in pregnancy cause sensations in the breasts such as tingling and soreness, particularly in the nipples. Some women may find their breasts increase in size significantly, whilst others remain the same. Your nipples and areola darken in colour and the veins on the surface of the breast may become more noticeable.  From about 16 weeks the breasts are able to produce milk and it is not unusual for them to leak small amounts of straw coloured fluid called colostrum.

Tips:

• Wear a supportive maternity bra to reduce discomfort - regularly check if the bra fits as your breasts change size.

• Apply a cold compress if your breasts feel painful or inflamed, it can reduce inflammation.  

• Avoid caffeine, which may worsen tenderness.

Increased levels of the hormone hCG causes more blood to flow to your pelvic area and kidneys. In the first trimester, your growing womb puts pressure on your bladder, giving it less room to store urine.

As your pregnancy progresses, your kidneys have to deal with the extra waste from both your circulation and your baby. Your bladder increases in capacity during your pregnancy to deal with this. As the womb grows, it rises into the abdominal cavity and the pressure on the bladder is relieved until about 35 weeks. This is when the baby’s head will enter the pelvis and once again put pressure on the bladder.

Tips:

• Caffeine is a diuretic - limit or avoid caffeinated drinks.

• Stay hydrated but reduce fluid intake a few hours before going to bed.

• Don't rush - empty your bladder fully by leaning forward slightly when you urinate.  

Weight gain in pregnancy varies greatly, with most women gaining between 10 kg and 12.5 kg and putting the majority of the weight on after 20 weeks. Although much of the weight is the baby growing, the placenta and additional blood volume, your body will also be storing fat. Fat is an energy source used to help make breast milk after the baby is born. Putting on too much, or too little weight can lead to health problems for you and your unborn baby.

Tips:

• Focus on balanced, nutrient-dense meals.

• Limit ultra-processed and high-sugar foods.

• Stay active with low-impact exercises like swimming, walking and pregnancy exercise classes.

Heartburn is caused by an increase in progesterone, which relaxes the smooth muscle. Experts believe this also relaxes the valve that separates your oesophagus (food pipe) from your stomach. This allows gastric acid to seep back up, causing a burning sensation.

Tips:

• Eat smaller, more frequent meals.

• Avoid spicy, fatty, and acidic foods.

• Sleep with your head elevated to prevent reflux.

There are a few reasons why you may experience backache in pregnancy. Your body makes a hormone called relaxin which allows ligaments in the pelvic area to relax and your joints to loosen. This prepares your body for the birth process. Relaxin can also loosen the ligaments that support your spine, which can cause you instability and pain. As your pregnancy progresses and your baby grows, the abdominal muscles that run from the rib cage to the pubic bone (rectal abdominis) may separate. This can also put strain on the muscles in your back.

Weight gain also contributes to lower back pain, as well as your growing baby, who can put pressure on the blood vessels and nerves in your pelvis and back.

As your posture changes during pregnancy, so does your centre of gravity. It is something that happens gradually, and you may not be aware that you are adjusting your posture and the way you move to compensate. This can result in back pain or strain. Exercises, such as pilates and yoga, that strengthen your core can help with this.

Tips:

• Pay attention to your posture as your body changes throughout pregnancy.

• Engage in prenatal strengthening exercises, such as pelvic tilts and core work.

• Use a pregnancy support pillow while sleeping.

You are likely to experience quite vivid dreams during pregnancy and the content of your dreams will vary greatly. Women can experience anything from sexual dreams, to nightmares, to talking animals, etc., and this is completely normal. The dreams are thought to reflect your changing emotions, which may range from anxiety to excitement about the changes in your body and your life.

As your sleep is likely to be more disturbed during pregnancy - because you need the loo, you have to change your sleeping position more often, or you wake with leg cramps – you will experience more rapid eye movement sleep (REM) and less deep sleep. You go from drowsiness to light sleep and onto REM sleep before going into a deep sleep. REM sleep is when you experience most of your dreams and if you are in this state of sleep more due to disturbed nights, you are more likely to remember the dreams that you have.

Tips: 

• Establish a calming bedtime routine that includes reading or meditation.

• Journal your dreams to process any emotions that come up.

• Discuss any recurring or disturbing dreams with a trusted friend or your midwife.

Pregnancy comes with a wide range of symptoms, but with mindful strategies and healthy lifestyle choices, many of these discomforts can be managed effectively. Always consult your midwife or GP if you have concerns about any symptoms.

The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.