Your Pregnancy with Pregnacare

Feeling very tired is common, especially in the first 12 weeks, as your hormones change. Later on, the extra weight and discomfort can tire you too.

Rest when you can and sit with your feet up during the day. Gentle activity such as walking or swimming may also help.

One practical step: Plan a short rest with your feet up at some point in your day.

When to get help: If poor sleep comes with feeling hopeless or losing interest in things, contact your care team.

Feeling sick is very common in early pregnancy and can happen at any time of day. It usually eases by weeks 16 to 20.

Resting, eating small, frequent meals of plain food and sipping drinks often can help. Avoid smells or foods that make you feel sick.

One practical step: Try a piece of dry toast or a plain biscuit before you get up.

When to get help: If you cannot keep anything down for 24 hours, feel faint, or have stomach pain or very dark urine, contact your care team.

Hormone changes early in pregnancy can make constipation more likely.

Fibre-rich foods such as wholemeal bread, fruit, vegetables, beans and lentils can help. Drinking plenty of water and staying active help too.

One practical step: If you take an iron supplement, ask your doctor whether another option might suit you better.

Hormone changes and your growing baby pressing on your stomach can cause indigestion. It becomes more common from about 12 weeks.

Small, frequent meals may help, and try not to eat within 3 hours of bedtime. Sitting up straight while and after eating can help too.

One practical step: Before taking any heartburn remedy, check with a pharmacist that it suits pregnancy.

When to get help: If symptoms do not improve, or you have trouble swallowing, weight loss or stomach pain, contact your care team.

From 28 weeks, going to sleep on your back is linked to a higher risk of stillbirth. Going to sleep on your side, left or right, is safer.

Pillows under your bump and between your knees may make this more comfortable. If you wake on your back, simply turn onto your side.

One practical step: Tonight, try a pillow between your knees to help you settle on your side.

You do not need to eat for 2, even if you feel hungrier than usual. A healthy, varied diet matters for you and your baby.

Aim for at least 5 portions of fruit and vegetables a day. Starchy foods, protein such as beans, eggs and lean meat, and dairy all have a place.

One practical step: This week, swap one snack for fruit, yoghurt or a vegetable soup.

Being active can help you adapt to your changing body and prepare for labour. Keep up your usual daily activity for as long as it feels comfortable.

You should be able to talk while you exercise; if you get breathless, slow down. Avoid lying flat on your back for long periods, especially after 16 weeks.

One practical step: Try a 30-minute walk today, or any amount you can manage.

Pregnant women are among those more affected by very hot weather. Stay in the shade, especially between 11am and 3pm, and avoid activity that makes you hotter.

Have cold drinks and cold food regularly, and avoid caffeine and hot drinks. Keep curtains closed by day and open windows at night when it is cooler.

One practical step: Keep a bottle of cold water with you and sip from it regularly.

Before taking any medicine, including painkillers you buy yourself, check with a pharmacist, doctor or midwife that it suits pregnancy.

If you take a prescribed medicine, do not stop it without advice, as stopping could harm you and your baby. Herbal or “natural” remedies are not always suitable either.

One practical step: List everything you take, including herbal remedies, and go through it with your doctor.

Screening tests, such as blood tests and scans, check your health and your baby’s development. They are offered, and you can choose all, some or none.

A screening result shows whether the chance of a condition is higher or lower. It cannot tell you for certain, so further tests may be offered.

One practical step: Ask your care team which screening tests are offered where you are, and when.

At your appointments, your care team may check your blood pressure and urine and measure your bump. They may also ask how you are feeling, including your mood.

Appointments are a chance to ask questions and share any concerns. If you like, your partner can come with you.

One practical step: Keep your pregnancy notes with you, and bring your questions to each appointment.

When to get help: If you are worried at any time, contact your care team rather than waiting for your next appointment.

A birth plan lets your care team know what you would like during labour. It can cover who is with you, positions, pain relief and feeding your baby.

Birth does not always go to plan, and things may change at the last minute. Talking your choices through helps your team understand and advise you.

One practical step: Jot down what matters most to you for labour, and discuss it at your next visit.

Try to pack your bag at least 3 weeks before your due date. Few babies arrive exactly on their due date.

Include your pregnancy notes and birth plan, comfortable clothes, snacks and drinks, and your usual medicines. Add clothes and nappies for your baby.

One practical step: Start a packing list, beginning with your notes and medicines.

You can feed your baby breast milk, formula or a mix of both. Feeding can feel overwhelming at first, whichever way you feed.

Breastfeeding can take time to learn, and some women cannot breastfeed. If you have any feeding worries, talk to your care team.

One practical step: Ask your care team what feeding support is available after birth.