The heat can intensify the usual discomforts experienced by pregnant women and can introduce new issues typically associated with the summer months. It raises important questions about which discomforts are most common and when they might pose a risk to maternal health.
To understand how to address these concerns, we consulted Dr. LucÃa González, a gynecologist at Bmum Medical Women Care in Madrid. She shared valuable insights on how to manage various situations.
Feeling tired, heavy, or swollen legs is one of the most common complaints for pregnant women during the summer. This discomfort tends to increase towards the end of pregnancy as the uterus grows larger. To alleviate these symptoms, Dr. González recommends the following strategies:
- Cut down on salt intake.
- Increase the consumption of potassium-rich foods like tomatoes and bananas.
- Consider receiving draining massages that run from the ankles to the groin. A cooling body cream can enhance the relaxing effect.
- Avoid standing for long periods. If necessary, wear compression stockings and loose-fitting clothing.
- When at home, rest with your legs elevated (a cushion can help) and take a cold shower.
- Engage in physical exercise, which helps relieve feelings of heaviness. Summer is an excellent time to do workouts in a pool or the sea, providing both refreshment and muscle strengthening.
However, when swelling, or edema, extends to the face and hands, it’s important to check blood pressure. The upper limit for blood pressure during pregnancy is 140/90. Normal pregnancy-related edema tends to worsen throughout the day but improves with rest and usually affects both legs. If swelling is unilateral or accompanied by symptoms like difficulty breathing or changes in skin color, contacting your gynecologist or midwife is advisable to rule out an underlying medical condition.
Heat can also diminish appetite, especially in the second and third trimesters when extra energy is necessary. Maintaining a balanced diet is crucial, even if the heat causes reduced feelings of hunger. If satiety strikes early, it’s better to eat smaller amounts more frequently—aim for at least five meals a day. Prioritize refreshing foods like fresh fruits and vegetables while ensuring intake of key nutrients like folic acid, iron, calcium, protein, omega-3 fatty acids, and fiber.
Staying hydrated is vital during hot months. Pregnant women should drink at least 1.5 to 2 liters of water daily, supplementing this with hydrating foods such as melons, watermelons, cold soups, or broths. Avoiding sun exposure during peak hours is also fundamental.
It’s important to carry a water bottle, especially during warm months, and not wait until feeling thirsty to hydrate. Dehydration can impact the uterus, particularly after the mid-point of the second trimester. If adequate liquids aren’t consumed alongside increased physical activity, contractions may occur. In such cases, resting on the left side and drinking water is essential. If contractions persist or are painful, it’s best to seek evaluation from a healthcare professional.
Pregnant women also face a heightened risk of dizziness due to increased blood volume. To combat this, they should boost their liquid intake—preferably with water—and avoid being out during the hottest parts of the day. If choosing to walk or exercise, it’s advisable to do so in the early morning or late evening when temperatures are cooler.
If symptoms like dizziness or weakness develop, it’s best to avoid sudden movements and rest. Seeking assistance when needed can help prevent accidental falls.
Sleep disturbances affect three out of four pregnant women at some point during their pregnancy, often exacerbated by the heat of summer. These issues can stem from nausea, reflux, or the frequent need to use the bathroom.
To improve sleep quality, Dr. González suggests finding a cool and ventilated sleeping environment, limiting screen time, and having dinner a few hours before bedtime. Relaxing herbal teas like lemon balm or linden may also aid in inducing sleep. Practices such as meditation, yoga, or mindfulness can be beneficial as well.
By keeping these tips in mind, pregnant women can navigate the challenges of summertime discomforts more comfortably.
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