The infamous “mom pooch” can make moms feel as if they look pregnant long after they have delivered their babies. While it may sound superficial to be worried about a small bulging belly postpartum, it is a legitimate medical condition called diastasis recti.

Diastasis recti affects more than just your self-image and confidence; it can cause symptoms from pain to balance issues and more. Fortunately, it is usually diagnosed and treated easily. We will examine the condition, its causes, symptoms, prevention, and treatment.

What Is Diastasis Recti?

Your “six pack” comprises two columns of abdominal muscles called the rectus abdominis. They run vertically from your ribs to your pubic bone. The linea alba is a band of tissue that separates the left and right sides. When these two columns of abs separate and the linea alba widens, this is called diastasis recti. This usually happens due to increased intra-abdominal pressure, such as during pregnancy.¹

While there is always some degree of separation between the rectus abdominis muscles, diastasis refers to an abnormal degree of separation.² Many experts consider separation of more than two centimeters abnormal. However, diagnosing diastasis recti depends just as much on symptoms as the numerical distance.¹

How To Check for Diastasis Recti

Diastasis recti can usually be diagnosed with a simple test. You might even identify it on your own. Lie on your back with your knees bent and feet on the floor, lift your shoulders off the ground, and notice the shape of your belly. If you have abdominal separation, you might see the vertical center line between your abs bulges. You might also be able to feel a significant gap between your abs.³

If you suspect you have diastasis recti, your provider can examine you. They may palpate or feel your abdomen in different locations — above, at, and below your belly button. They may use their fingers to measure the gap, or they may use a tool called a caliper to get a more precise measurement. Sometimes, they may use an ultrasound to observe the abdominal gap.^2,3

How Common Is Diastasis Recti?

Diastasis recti is very common during pregnancy and postpartum. Some sources report that around 60% of women are affected by it.³ However, exact percentages can be hard to identify because experts and practitioners use different diagnostic and cutoff values.²

For example, even if two centimeters is the universal threshold, is this in a flexed or relaxed state? And is the separation measured above, at, or below the belly button? It is also important to remember that abdominal separation is common even in women without true diastasis recti, especially above the umbilicus.¹

One study had physiotherapists assess diastasis recti in pregnant and postpartum women. They classified diastasis recti into mild, moderate, and severe cases based on fingerbreadths between the recti muscles at, above, or below the navel while performing a crunch.⁴

If the therapist could see the linea alba protruding during the crunch, this was considered diastasis recti, even if the width of the gap was less than two fingerbreadths.⁴ Based on these criteria, this study found that 60% of women had the condition at six weeks postpartum, and 33% of women still had diastasis at one year postpartum.⁴

What Are the Risk Factors for Developing Diastasis Recti?

Little is known for sure about the risk factors, but these are some theories on contributing influences:

• Older maternal age⁴
• How many babies you have had and how close together they are^2,3
• Body mass index²
• Frequent heavy lifting⁴
• Having a large baby or multiple babies⁴
• Multiples, like twins or triplets⁴

Although some of these risk factors may contribute to the development of diastasis recti, it is a common condition and can occur even without any of these risk factors.³

What Causes Abdominal Separation?

Abdominal separation happens during pregnancy because of increased volume and pressure in the abdomen. Your growing baby and uterus stretch the abdominal muscles, so the linea alba widens, thins, and protrudes. The linea alba is elastic and typically shrinks back together after delivery. If the linea alba stretches too much and does not retract after pregnancy, this causes diastasis recti, in which the ab muscles remain separated postpartum.³

Diastasis Recti Symptoms

Diastasis recti often begins during pregnancy as your abs separate to make room for your baby.³ This separation can cause some of the following symptoms:

Feeling of Instability

Diastasis can weaken your abdominal muscles, and your core aids a lot in balance. With a weak core from diastasis recti, you may feel unstable.^1,3

Midline Bulge

When the ab muscles are separated, your abdominal center line may bulge, especially under increased abdominal pressure.¹ This pouch can sometimes feel soft or jelly-like.³

Coning During Pregnancy

In cases of diastasis recti during pregnancy, your bump may form a point where your abs meet instead of appearing perfectly round. This means that, besides the gap between your abdominal muscles, the linea alba protrudes, especially under pressure. Coning may begin in pregnancy but can persist postpartum, and you should watch for this triangular shape in your abdomen when engaging your core.⁵

Incontinence

Your core muscles and pelvic floor muscles are interconnected, so separation and weakness in the abdominal muscles can cause the leaking of urine during pregnancy and postpartum.³

Pain

While the abdominal separation should not be painful, the weakening it causes of the abdominal muscles can contribute to pain elsewhere. Core and pelvic floor weakness and instability can lead to pain during sex, back pain, and chronic pelvic and hip pain.^1,3

Diastasis Recti Treatment

If you are experiencing these symptoms or have found a wide gap between your abdominal muscles even without other symptoms, you are probably wondering how to fix diastasis recti and bring your core back together. Most of the time, treatment consists of physical therapy exercises for diastasis recti combined with increased bodily awareness. Some people choose to wear abdominal binding devices or pursue surgery, though surgery is rarely necessary.³ Different treatments for diastasis recti are outlined here:

Exercise

If you wonder about working out with diastasis recti, you may find conflicting information about the best way to rebuild core stability. However, certain movements and exercises are essential to regaining core strength and stability. Many sources say that when you have diastasis recti, you should avoid traditional core workouts and poses, such as crunches, plank, downward dog, and boat pose. These can increase abdominal pressure, push ab muscles out, and worsen separation. Many sources also recommend avoiding heavy lifting, and a good rule of thumb is not to lift anything heavier than your baby.³

However, one study demonstrated that curl-ups could strengthen and thicken abdominal muscles without increasing separation.⁶ The key is to ensure you are performing these diastasis recti exercises properly and with awareness — watch your belly as you do the curl-up to ensure no noticeable protrusion or coning is occurring.⁶

Another study implemented a deep core stability exercise program that significantly decreased abdominal separation and increased quality of life. The program involved diaphragmatic breathing, Kegel exercises, plank poses, and isometric abdominal contraction.⁷

A physical therapist who specializes in core and pelvic floor concerns of pregnancy and postpartum may be able to help tailor a core rehabilitation program for you. While diastasis recti physical therapy can sometimes improve the appearance of a midline bulge, it is more effective at regaining the proper function of the ab muscles, regardless of how they appear.¹

This means that while you may be looking for a dramatic difference between diastasis recti before and after photos, the more important thing is you regain proper function of your abdominal muscles to improve symptoms such as instability, incontinence, and back and pelvic pain.

Abdominal Binders

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Some women wear abdominal binders postpartum to hold their abdomen in place and provide low back support. Wearing a binder can remind you to use good posture and engage your core muscles properly; however, these binders do not strengthen the core or heal diastasis recti.³

Surgery

Surgery can reconstruct, repair, or strengthen the linea alba to decrease bulging.¹ It can be performed laparoscopically or open, but it is usually reserved for severe cases that do not respond to therapy.¹ Some consider this surgery controversial because it is mostly performed for cosmetic purposes. Diastasis recti may be improved in a “tummy tuck” procedure.⁸

Those who have had repair surgery may feel dissatisfied if their symptoms or appearance do not improve as they expected. Surgery can also cause complications such as infection, bruising, scarring, and other abdominal damage, and a relapse of the diastasis is also possible.¹ If you choose to pursue surgery, you should wait at least two years following childbirth, and you should not be planning for any future pregnancies.⁸ Surgery is necessary in the case of an umbilical hernia, in which part of an organ pops through the linea alba.³

Can You Prevent Diastasis Recti?

You may not be able to completely prevent abdominal separation during pregnancy, as this naturally happens to accommodate your growing baby. However, you can do things to decrease the severity of the separation and lower your risk of diastasis persisting postpartum:³

Be Aware of Abdominal Pressure

Core-specific exercises like sit-ups and planks can increase belly pressure and cause abdominal separation. These are best avoided after the first trimester of pregnancy. Similarly, heavy lifting of weights or even groceries or toddlers can cause strain. Limit heavy lifting to prevent excessive abdominal pressure. When heavy lifting cannot be avoided, engage your deep core muscles to support your rectus abdominis muscles. Watch your belly for linea alba protrusion during lifting, and modify your motions to decrease coning.³

Log Rolling

One way to avoid undue pressure in your abdomen during pregnancy and postpartum is to log roll when getting out of bed. Instead of doing a sit-up or crunch to rise from a reclined position, roll to one side, then use your arms to press yourself up. Decreasing abdominal pressure in everyday activities like this may help prevent diastasis recti from developing or worsening.³

Diaphragmatic Breathing

Belly breathing engages your core with each breath, releasing pressure and tension. This can help prevent abdominal separation. To practice belly breathing, place one hand on your chest and the other on your belly. Inhale. Your belly should press out while your chest remains stationary.^3,9

Exercise

Multiple studies have shown that prenatal and postpartum exercise can reduce the width and severity of the ab gap. This may be because exercise helps you maintain core strength during pregnancy and postpartum and also helps with weight management.¹⁰

Healthy Weight Gain

One study found that body mass index and weight gain during pregnancy are related to the development of diastasis recti. Awareness of weight gain during pregnancy and keeping your weight gain healthy may help prevent diastasis recti.²

Is It Ever Too Late To Fix Diastasis Recti?

Fortunately, it is never too late to fix diastasis recti. If it has been years since you have had a baby and you are still dealing with diastasis recti, you might be wondering how to fix it years later. You can almost always repair abdominal separation with the right physical therapy exercises. The same exercises, core engagement, and bodily awareness that can repair diastasis recti in the early postpartum days can improve your diastasis years later.³

After all your body has been through in pregnancy and postpartum, it can be frustrating and disheartening to experience lasting effects on your abdominal muscles. While it can be tempting to jump back into core workouts to sculpt your body and regain strength, this may be counterintuitive. Fortunately, diastasis recti can drastically improve with the right therapy and some time.

The changes your body goes through during pregnancy are essential for your baby’s healthy growth and your body’s preparation for delivery. Physical and hormonal changes during pregnancy often result in acid reflux, which causes heartburn. The discomfort can be mild for some mothers but intensely painful for others. Either way, there are steps you can take to get relief.

What Is Heartburn?

Heartburn refers to the uncomfortable burning or painful sensation in your chest when acid moves upward from your stomach into your esophagus. Your esophagus is the muscular tube that moves food from your mouth toward your stomach for digestion. At the bottom of your esophagus is a circular muscle called the lower esophageal sphincter. When functioning normally, this muscle prevents acid from leaving your stomach. But when this sphincter doesn’t close completely, stomach acid can reflux or travel upward into your esophagus.¹

What Causes Heartburn During Pregnancy?

Pregnancy can cause an increase in acid reflux and, thus, heartburn because of a hormone called progesterone. Progesterone, aka the pregnancy hormone, can slow digestion and cause the lower esophageal sphincter to relax.² Besides hormonal changes, physical changes can contribute to heartburn. As your baby grows, your uterus expands. This can increase the amount of pressure placed on your stomach.³

When Does Heartburn Start in Pregnancy?

For some women, thanks to progesterone, heartburn starts during the first trimester of pregnancy. For other mothers, they may not experience it until the third trimester.⁸ The frequency of heartburn typically increases as your pregnancy progresses.²

How Common Is Heartburn During Pregnancy?

Heartburn is one of the most frequently experienced symptoms during pregnancy since it is reported by over half of all pregnant women. It happens more commonly in mothers who have either been pregnant before or suffered from heartburn before becoming pregnant.¹

How To Treat Heartburn During Pregnancy

Thankfully, there are effective options for heartburn relief in pregnancy. Be sure to talk with your OB care provider before trying home remedies for acid reflux or taking over-the-counter medications during pregnancy. Antacids, such as Tums, can help reduce heartburn symptoms. However, it is essential to discuss with your OB care provider which medications are safe to take while pregnant.³

Some antacids contain high amounts of sodium, which can cause water retention. Others have aluminum, which you should not take while pregnant.¹ Also, you should avoid taking antacids within two hours of your folic acid or iron supplements because they may reduce your body’s ability to absorb these nutrients.⁴

If your OB care provider recommends taking over-the-counter medications, you can use these to ease the discomfort quickly. But what if you are at work or traveling and don’t have access to antacids when the burning sensation strikes? Knowing how to get rid of heartburn during pregnancy using other remedies can also help provide fast relief:

• Milk: Fortunately, heartburn does not necessarily require taking medication — simply drinking milk or eating low-fat yogurt can help.¹ Of all the milk options, skim is your best bet, as the fat in whole milk can sometimes worsen acid reflux.⁵
• Ginger tea: You may also find relief by drinking ginger tea with a tablespoon of honey.⁶ Ginger is known for its anti-inflammatory properties and is a commonly used digestive aid.⁵
• Lemon water: Even though lemon juice is acidic, drinking a small amount with honey and warm water can help neutralize the acid in your stomach.⁵

Can You Prevent Heartburn During Pregnancy?

There are several steps you can take to reduce acid reflux and heartburn symptoms during pregnancy:

• Diet: Choose foods that won’t cause heartburn during pregnancy, especially ones that are high in fiber (oatmeal, sweet potatoes, or carrots), less acidic (bananas, melons, or nuts), and contain plenty of water (watermelon, celery, or cucumbers).⁵ Avoid greasy or spicy foods and caffeine since these can worsen heartburn.¹
• Take your time: Eat your meals slowly and try eating smaller meals more frequently.⁷
• Alcohol and smoking: Avoid both of these. Alcohol and smoking not only contribute to heartburn, but they can also negatively impact your baby’s growth and development.¹
• Posture: Pay attention to your posture while you eat. Sitting up straight when eating can aid in preventing acid reflux.¹
• Sleep position: Don’t lie on your back immediately after eating, and try to elevate the head of your bed.⁷ You can try sleeping with a wedge-shaped pillow or pillows under your shoulders.¹

The good news is that some of the more uncomfortable pregnancy-related symptoms don’t last forever. If you are experiencing heartburn during your pregnancy, you don’t have to suffer. There are things you can try to reduce the discomfort. Talk with your OB care provider about your options, and keep in mind that as hormones return to their pre-pregnancy levels, for most mothers, heartburn resolves shortly after delivery.

Pregnancy is a remarkable journey filled with anticipation and joy, yet it often comes with unique challenges. Among them, pelvic girdle pain (PGP) stands as a common companion for many expectant mothers. As your body undergoes incredible transformations to nurture new life, discomfort in the pelvic region can cast a shadow over this magical time. Pelvic pain during pregnancy may be common, but don’t worry. You can take steps to manage PGP and be as comfortable as possible.

What Is Pelvic Girdle Pain?

Pain in the pelvic area is called pelvic girdle pain (PGP). Pelvic girdle pain can be felt in different body parts: the symphysis pubis joint, lower back, pelvic floor, inner thighs, hips, groin, and buttocks. Pain is experienced differently from person to person. Pelvic pain during pregnancy can be a sharp, stabbing pain or a dull ache.¹

PGP in pregnancy is common, affecting one in five pregnant women. Pelvic pain in pregnancy can range in severity from mild to severe.¹

When Does Pelvic Pain Occur During Pregnancy?

Pelvic pain may start as early as the first trimester but typically presents itself during the second and third trimesters.²

Pelvic pain can occur during certain activities, such as:²

• Rolling over in bed
• Walking up and down stairs
• Putting on pants
• Getting in and out of the car
• Sitting or standing for long periods

What Causes Pelvic Pain During Pregnancy?

Various factors cause pelvic pain during pregnancy, including:

• Hormones: Beginning at 10 weeks in pregnancy, the body increases its production of a hormone called relaxin. This hormone relaxes the ligaments in the body to accommodate a growing baby and prepare for delivery. While these are necessary functions, they also affect the ligaments in the pelvis. The ligaments aren’t as supportive as pre-pregnancy, causing pelvis bones to move more freely.⁴
• Growing baby: As your baby increases in size, it puts more pressure on the pelvis, abdomen, and back, causing discomfort and pain.⁴
• Previous injuries: Previous back injuries or back problems may predispose you to pelvic pain in pregnancy.¹

What Is Symphysis Pubis Dysfunction in Pregnancy?

Pelvic girdle pain was previously referred to as symphysis pubis dysfunction (SPD). SPD in pregnancy is when there is a dysfunction with the symphysis pubis joint. This joint connects the two bones in the front of the pelvis.⁶

SPD occurs when the ligaments allow the bones in the front of the pelvis to separate too much. This leads to pain and discomfort in the hips, groin, glutes, and sometimes above the pubic area. You may feel like your pelvis is cracking or experience stabbing pain in the groin area. Luckily, this is typically resolved after birth.⁶

Who Gets Pelvic Pain During Pregnancy?

Pelvic pain can happen to anyone during pregnancy. However, some may be more prone to having pain. Some factors may increase your chances of experiencing pelvic pain during pregnancy:³

• Pelvic pain before pregnancy
• Pelvic pain in previous pregnancies
• Previous back pain or injury
• A physically demanding job
• Being overweight

7 Tips To Relieve Pelvic Pain During Pregnancy

Now, to the good stuff. What can be done to relieve pelvic pain when you’re pregnant? Here are seven tips:

1. Take Pain Medication

If cleared by your provider, taking an over-the-counter pain medication safe for pregnancy, such as Tylenol, can help with mild aches and pains. Be careful to avoid aspirin and ibuprofen as these may not be safe for pregnancy.³

2. Wear a Pelvic Support Belt

A pelvic support garment or belt may help stabilize the pelvis and alleviate pain. There are pelvic support belts specific for pregnancy that many have found helpful in relieving pressure on the pelvis.⁴

3. Take a Break

If you’re experiencing pelvic pain, it’s essential to rest. Sitting or lying down and giving your body a break can help relieve pain. Listen to your body, and allow yourself to take more frequent breaks if needed.⁷

4. Wear Supportive Shoes

Wearing comfortable, supportive shoes will help support the pelvis. Also, walking shorter distances with shorter steps will prevent the pubic symphysis joint from separating too much, keeping pain minimal.⁷

5. Get in the Water

Swimming can be beneficial and soothing for alleviating pelvic girdle pain during pregnancy. The buoyancy of water distributes weight evenly, helping to take off added pressure from your growing miracle.⁴

6. Try To Keep Your Legs Together

When possible, keep your legs aligned. If certain activities, such as rolling over in bed or getting in and out of a car, cause pain, keeping the legs aligned may help. Place a pillow between the legs and roll over in one fluid motion when rolling over in bed. This helps to stabilize the pelvic bones and prevents overstretching of the symphysis pubis joint.⁷

7. Get a Massage

There is no better time to treat yourself to a massage. Strained or stiff muscles can be the culprit of pelvic pain. A massage therapist can target specific areas to work out to alleviate pain. When pregnant, finding a massage therapist specializing in prenatal massage is essential. Specific stretches, such as a side-lying release, may be helpful, but you’ll want to speak with your provider beforehand to see if this would benefit you.⁸

What To Avoid Doing When You Have Pelvic Pain During Pregnancy

Specific activities can trigger pelvic pain. It is important to identify these activities to prevent discomfort. Here are some things to avoid:

• Overexerting yourself⁶
• Standing on one leg (get dressed while sitting, if able)⁷
• High-heeled shoes⁶
• Pushing through the pain⁷
• Heavy lifting and heavy pushing activities such as vacuuming¹

If you’re suffering from pelvic pain during your pregnancy, know that you’re not alone and that there are resources. Getting diagnosed by your provider can be tremendously helpful in managing pelvic pain. Your provider may recommend exercises, limit certain activities, or refer you to a specialist such as a physical therapist.

While pregnancy is a miracle, there are times when it can be uncomfortable and not so glamorous. People hear about morning sickness and swollen feet, but not necessarily about pregnancy complications. Pregnant women need to know what is normal and abnormal in pregnancy so they can know what to look for regarding any concerns. One of the first tips today’s guest shared on this episode is choosing a primary care provider you like and trust. Having a good relationship with your doctor or midwife and having continuity of care throughout your pregnancy can help you have a healthier pregnancy.

We learned a lot of insightful tips from our special guest, Dr. Alison Cowan. If you are interested in learning more about pre-eclampsia, tips for self-advocacy, common pregnancy complications and what to look for, this episode is for you!

Who is Dr. Alison Cowan?

Dr. Alison Cowan is an OBGYN, a mom of three (ages 10, 7, and 3), and the Head of Medical Affairs for Mirvie. Mirvie is a maternal health company pioneering a new way for women, expecting parents, and their doctors to predict potential pregnancy complications early on.

Alison attended Emory University Medical School, where she also received a master’s in clinical research before moving on to do her OBGYN residency at Northwestern University. With over a decade of bedside experience, Alison has delivered hundreds of babies. She is now on a mission to help change the status quo for pregnancy health. She is passionate about sharing tips for self-advocacy, having the healthiest pregnancy possible, and advocating for change and equity in pregnancy health at every opportunity. Alison resides in Colorado with her husband, Patrick, and three children.

What Did We Discuss?

In this episode, we chat with Alison about the facts behind common pregnancy complications, like pre-eclampsia, how women can advocate for themselves during pregnancy, and equity in pregnancy health. Here are several of the questions that we covered in our conversation:

• What steps can women take to ensure they have the healthiest pregnancy possible?
• Why is self-advocacy an important part of a woman’s pregnancy?
• What tips do you have for self-advocacy during pregnancy?
• What are some common pregnancy complications? And what symptoms should women look for?
• Can you tell us more about the science and facts behind some of these common pregnancy complications?
• How common is pre-eclampsia?
• What causes pre-eclampsia? Can it be prevented?
• Are some women at a higher risk for developing pre-eclampsia than others?
• What are the symptoms of pre-eclampsia?
• Does pre-eclampsia go away after delivery?
• I know you advocate for equity in pregnancy health. Can you elaborate on this and what it means?

Dr. Cowan’s passion and knowledge about women’s health is evident in this episode. We learned some helpful information that can help every person have a healthier pregnancy. We hope you learned something new, too! Cheers to healthy pregnancies!

Mentioned in the Episode

• ACOG.org
• Comprehensive care plan to prevent pre-eclampsia
• Care providers should be mindful of these CUS words from their patients:
  • I’m Concerned.
  • I’m Uncomfortable.
  • Safety: I feel unsafe.

Dr. Alison Cowan’s Resources

• Website: Mirvie.com
• Instagram: @mirviedx
• Facebook: @MirvieDx
• X: @MirvieDx
• Dr. Alison Cowan’s LinkedIn

Having swollen feet during pregnancy is a common discomfort when bringing new life into the world. This “puffy” feeling is normal during pregnancy, but several effective strategies help alleviate swelling and make you more comfortable. Let’s explore nine ways to reduce this pregnancy symptom.

What Causes Swollen Feet During Pregnancy?

If you notice your feet seem more swollen than usual and your shoes aren’t quite fitting while pregnant, you aren’t imagining things. Your body produces approximately 50% more blood and body fluids during pregnancy, which helps meet the demand for your growing uterus and developing baby.¹

All of this growth puts pressure on your veins, which impairs the return of blood to the heart, causing swollen feet during pregnancy. Areas in the body, like the ankles, hands, and fingers, may also swell.²

Extra fluid retention is necessary to relax and soften the body to give it room to expand as the baby grows and develops. It also helps soften the pelvis, allowing the baby to pass through during delivery. Extra fluid, along with hormone fluctuations, can cause edema in pregnancy and make feet swell.¹

Are Swollen Feet During Pregnancy Dangerous?

You may wonder when swelling during pregnancy should be a concern. A certain amount of swelling is okay, but if you notice sudden or severe swollen feet during pregnancy, such as pitting edema (when an indentation remains for a few seconds after pressing your thumb into your skin), or discoloration of your legs, contact your healthcare provider to rule out more severe issues like high blood pressure or preeclampsia.^1,3

While swollen feet alone are usually not dangerous, call your doctor immediately if you notice swelling in one leg, pain, and tenderness, or skin that is red, warm to the touch, or discolored. Pregnant women are at an increased risk for blood clots (deep vein thrombosis), and any symptoms of one need to be checked out right away.⁴

How To Reduce Swollen Feet During Pregnancy

Consider these nine tips if you feel uncomfortable or want to prevent swollen feet while pregnant.

1. Stay Hydrated

Staying hydrated is one of the most effective ways to combat swelling. Drinking plenty of water helps flush excess sodium and fluids from your system, reducing swelling.⁵ Drink at least eight to 10 glasses of water daily.⁶ Consult with your healthcare provider for specific recommendations based on your personal needs.

2. Elevate Your Feet

Elevating your feet is a simple yet highly effective way to improve circulation and reduce swelling.⁷ If the skin of your legs and feet feels tight, prop them up on pillows or a comfortable chair. Your feet will thank you at the end of the day! Raising your feet above your heart allows gravity to help drain excess fluid from your legs and make you more comfortable.

3. Wear Compression Stockings

Compression socks for pregnancy provide gentle pressure to help improve blood circulation and reduce swelling. Wearing compression socks can alleviate discomfort and help prevent varicose veins in your legs. Compression socks were vital for helping me get through long nursing shifts, especially overnight. They come in various compression levels, so consult your healthcare provider to determine which type suits your needs.⁸

4. Exercise

Try to get in at least a few minutes of exercise a day. Low-impact exercises, like swimming, walking, and prenatal yoga, can improve circulation and reduce swelling.^9,10 Prenatal yoga is also an excellent way to reduce stress, improve sleep, and increase your flexibility, strength, and endurance to prepare for labor.¹¹ Make sure to consult your healthcare provider before starting any exercise routine.

Immersing yourself in water like a bathtub or pool or soaking your feet in warm water can help decrease edema.¹² Use that as an excuse to take a nice leisurely bath!

5. Avoid Prolonged Sitting or Standing

If your job requires you to sit or stand for extended periods, try to take short breaks to walk around. Inactivity can contribute to swelling since fluid tends to pool in the lower extremities due to gravity and staying still.¹³ Pregnancy is tiring; all you may want to do is lay down and rest, but try to stay active to keep your blood flowing.

6. Limit Your Salt Intake

Excessive sodium intake can lead to water retention and worsen swelling.¹ Prepackaged and processed food, canned food, and chips contain increased sodium.¹⁴ Choose fresh whole foods, and season your meals with herbs and spices instead of salt.

Foods that reduce swelling in feet and ankles may include bananas, sweet potatoes, kidney beans, and avocados. These foods increase potassium, which helps to reduce swelling by balancing electrolytes in your body.¹⁰

7. Massage

A gentle foot and leg massage can help stimulate blood flow and excrete fluid and impurities through the kidneys to reduce swelling.¹⁰ Try enlisting your partner to massage you, or you can use upward strokes to massage your feet and calves with a mild lotion. Splurge on a professional prenatal massage whenever you can to help relieve pregnancy discomfort and swelling.

8. Wear Comfortable Shoes

We all get to that point in pregnancy where we have difficulty putting on our shoes, and the thought of wearing them all day makes us wince in pain. Choosing comfortable, supportive shoes that provide adequate arch support with cushioning to help absorb shock impact can minimize fatigue and discomfort. Weight gain and posture changes in pregnancy can lead to overpronation, causing strain on your feet.¹⁵

Shoes with a wide toe box are one of the best shoes for pregnancy. They allow for good circulation, especially when your feet begin to swell. Avoid high heels, and go with low, stable-heel flats.¹⁶

9. Sleep on Your Left Side

Swelling tends to get worse toward the end of the day.¹⁷ Sleeping on your left side can help reduce swelling and lower blood pressure by taking the pressure off the inferior vena cava, which returns blood from the lower half of your body to your heart.¹⁸ This simple way of sleeping can also lower your risk of varicose veins and hemorrhoids and increase blood and nutrients to your placenta and baby.¹⁹

By implementing these nine strategies and home remedies for swollen feet during pregnancy, you can significantly reduce discomfort and alleviate the swelling in your feet. Remember to consult your healthcare provider before making significant changes to your routine during pregnancy.

While the idea of pregnancy can be quite exciting, the symptoms of pregnancy can be uncomfortable. From experiencing morning sickness to pelvic pain, many women find themselves wishing they could fast forward through these issues to meet their baby. One complaint during pregnancy can be constipation.

Coming from someone who was very regular before pregnancy, pregnancy constipation can be frustrating and uncomfortable. It left me and many other women wondering why this happens and how to relieve it. Here, we will look at common pregnancy constipation issues and treatments.

What Is Pregnancy Constipation?

Constipation is a term that can mean something different to everyone, depending on how often you have bowel movements. Constipation during pregnancy generally refers to infrequent bowel movements and difficult or painful bowel emptying.¹ Besides infrequent and difficult-to-pass bowel movements, constipation can cause bloating, abdominal pain, and sluggishness.²

What Causes Pregnancy Constipation?

If you were used to a regular stooling schedule pre-pregnancy, you might wonder what causes constipation during pregnancy. Many factors contribute to slowed motility through the intestines while pregnant.

Hormones

The hormone progesterone increases early in pregnancy and remains elevated until delivery. Progesterone increases the time it takes for food to move through the bowels. The hormone motilin decreases in pregnancy, further slowing down intestinal movement.^1,3

Stool becomes harder when food moves slower because more water is absorbed as food sits in your bowels for longer. The harder the stool becomes, the less frequently and easily it will be evacuated.¹

Decreased Activity

Exercise and body movement help to move food through the digestive system. The fatigue and busyness of pregnancy can make you slow down and exercise less, increasing the likelihood of constipation.³

Vitamin Supplementation

Many pregnant women take a prenatal vitamin and are advised to supplement with iron. Does your iron supplement cause constipation? The answer is it’s possible. Iron has been associated with slowed intestinal transit time and increased bloating and constipation.⁴ Calcium supplementation may also contribute to pregnancy constipation.¹

Anatomy

As pregnancy progresses and your uterus grows, it may increase pressure on your bowels and slow movement. The changes in the structure and layout of your abdomen and intestines during pregnancy may contribute to pregnancy constipation.¹

When Does Constipation Start in Pregnancy?

Constipation can start at any point in pregnancy. Some women experience it early in the first trimester, while others do not feel it until later. Some don’t experience it at all.³

The hormone progesterone rises after ovulation, continues to increase, and remains elevated if you become pregnant. Since progesterone may contribute to constipation, some women experience constipation starting very early in pregnancy.^3,5

However, the onset of constipation for others may be later in pregnancy, as your baby grows significantly and adds pressure inside your abdomen. Some women do not experience pregnancy constipation at all, and some may feel it one week and not the next.³

Is Constipation a Sign of Pregnancy?

While constipation can begin early in pregnancy and might be linked in some cases, constipation can happen for different reasons.

Many causes of constipation are not pregnancy-related, so constipation is not necessarily a sign that you are pregnant. There are more specific early pregnancy symptoms that might signify you are pregnant. It can be tempting to “symptom-spot” or speculate whether you are pregnant based on physical symptoms you are experiencing, but the best way to know for sure if you are pregnant is to wait until your missed period and then take a pregnancy test.³

How Common Is Pregnancy Constipation?

Constipation during pregnancy is common, with some studies reporting over a third of women experiencing it.¹ But just because constipation is common during pregnancy does not mean it should be ignored.

How Can I Prevent Pregnancy Constipation?

To prevent pregnancy constipation and get your bowels moving, there are nutrition, hydration, and exercise goals you should aim to reach:

Fiber

While it can be difficult to stomach certain foods during pregnancy, shoot for 25-30 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Fiber helps to soften stool and move it through the intestines. It can help produce a bowel movement and prevent constipation.³

Fluids

Your need for water increases during pregnancy, from increased blood volume to amniotic fluid production. You may become constipated if you do not increase your water consumption to meet these needs. Aim for 8-12 cups of water per day to prevent constipation during pregnancy.³

Exercise

While pregnancy can make movement more difficult and uncomfortable, waste is more likely to accumulate in your gut when you are sedentary. Getting 20 to 30 minutes of moderate exercise during pregnancy three times per week can help keep things moving. If you have any concerns or doubts, speak with your provider about safe exercises and activities during pregnancy.³

Probiotics

Good gut bacteria help move food through the digestive system quickly and efficiently. Adding a daily probiotic may alter the intestinal flora and increase gut motility.¹

What Is Safe To Take for Constipation While Pregnant?

If you are feeling desperate to have a bowel movement, you might be wondering how to relieve constipation during pregnancy immediately. Many stool softeners and laxatives are available over the counter. While many medications are safe for pregnancy, you have to be careful, especially before full term, because many that stimulate bowel contractions can also stimulate uterine contractions. You do not want to end up in early labor because of constipation.⁶

The best stool softener during pregnancy can vary from person to person. Most laxatives are not absorbed systemically, meaning they stay in the gut and do not reach the baby.¹ However, your provider knows your medical situation and history and can recommend the best pregnancy constipation relief. The various options for stool softeners in pregnancy are outlined below.

There are many stool softeners and laxative options during pregnancy. It may take some trial and error before you find a solution that works for your pregnancy constipation. Always consult your provider before starting any new medications.

Bulk-Forming Agents

For some people, bulk-forming agents or fiber supplements such as bran or psyllium are effective at relieving pregnancy constipation. They are safe to take but can increase gas, bloating, and cramping in some women. Fiber supplements can also take up to three days to work.¹ Chia seeds can also help relieve constipation due to their high fiber content.⁷

Stool Softeners

Stool softeners such as docusate sodium or Colace increase your stool’s salt and water content, making it softer and easier to pass.^1,7 Other substances that soften stool during pregnancy include magnesium and polyethylene glycol or Miralax. These draw water into the bowels and soften stool, relieving constipation. However, prolonged use of these stool softeners may lead to electrolyte imbalance in you or your baby.¹

Laxatives

Stimulant laxatives act directly on the nerves and muscles of the intestines, causing food to move more quickly through. Examples of these include bisacodyl or Dulcolax, and senna. These medications are also poorly absorbed and will likely not reach your baby. Therefore, they are likely safe for pregnancy but can cause intense intestinal cramping. In some cases, intestinal cramping can irritate the uterus as well. They can also cause electrolyte imbalance and dependence on the medication.¹ They should only be taken at your doctor’s recommendation and only for short periods.

Castor oil is a laxative that is also known for inducing labor in overdue pregnancies.⁸ Whether you are trying to evacuate your bowels or evict your baby, extreme caution should be used when taking this substance during pregnancy.

Can Constipation Hurt the Baby?

No. While constipation can be uncomfortable and frustrating for you, the increase in abdominal pressure due to constipation will not hurt your growing baby.³

Constipation can cause fecal impaction, which can be a severe complication, but this is rare.¹ Although your baby is safe, you still want to get ahead of pregnancy constipation so it does not reach the point of danger. Constipation can also cause anal tears or fissures and can cause or worsen hemorrhoids.³ Softening your stools and passing them more easily and frequently can prevent these side effects of pregnancy constipation.

While constipation during pregnancy is rarely severe, you still want to get ahead of it for both comfort and safety. If fiber, fluids, and movement are not working, talk to your provider about getting occasional relief from a stool softener or laxative. As you progress through pregnancy, they can help you find a balance between diet, exercise, and medication that works for you.

Pregnancy is a trying time for any woman. From our mothers telling us to avoid this and that, to friends giving us their two cents on what we should or should not do, to strangers adding their random opinions to the growing list — getting through pregnancy without getting overwhelmed by all these opinions can be challenging. While your doctor will confirm some are silly pregnancy myths you can ignore, others can be dangerous to you or your baby.

14 Common Myths About Pregnancy

Here are common pregnancy myths that you don’t actually need to (or want to) follow:

1. You Can Eat What You Want

Doctors agree that pregnant women need to eat a bit more than those who are not pregnant. However, this should only add approximately 340 calories to your diet starting in the second trimester, not a thousand or more.^1,13 You are not eating for an army! If you are pregnant with twins, you should add 600 extra calories a day.¹³

See also:

• Healthy Pregnancy Weight Gain
• The Eating For Two Myth

2. Cocoa Butter Will Prevent Stretch Marks

This pregnancy advice is a myth, as cocoa butter doesn’t reduce or prevent stretch marks. In fact, cocoa butter has been found to make our skin even more sensitive. For some women, it can also cause an allergic reaction (which is something to avoid when you’re pregnant).²

See also:

• 7 Tips to Prevent Pregnancy Stretch Marks
• The Truth About Stretch Marks During Pregnancy
• The Best Stretch Mark Cream for Expecting Moms

3. You Can’t Touch Your Cat

Petting your cat during pregnancy is fine. However, you should not clean your cat’s litter box because of the risk of toxoplasmosis, a parasitic infection. The CDC also has specific guidelines for pregnant women regarding pet cats, including keeping your cat indoors and only giving them commercial dry or canned food.³

4. You Can’t Take Hot Baths To Relax

This is a pregnancy myth because it depends on the temperature. The American Pregnancy Association says a hot bath is generally safe, as there’s less risk of overheating. Meanwhile, taking a scalding hot bath when you’re pregnant should be avoided. You should also avoid things like saunas and jacuzzis because they will quickly raise your body temperature to over 102 degrees, which is unsuitable for your baby.⁴

See also:

• Can You Take a Bath While Pregnant?

5. Don’t Snack Throughout the Day

Eating three meals a day is good, but when you are pregnant, it is better to eat five to six small meals throughout the day from various food groups.¹⁶ This will keep your blood sugar in a constant range, which is healthy for you and your baby.¹⁷ While you don’t want to go overboard on snacking, it’s okay to have healthy snacks throughout the day, such as fresh fruit and raw vegetables, in moderation.¹⁶

See also:

• 22 Pregnancy Snacks To Keep In Your Purse
• 8 Healthy Pregnancy Snacks Perfect for You and Baby

6. A Big Baby Is a Healthy Baby

The average baby weighs about 7 ½ pounds. Fetal macrosomia and babies who are large for their gestational age weigh greater or equal to 4,500 grams. They have an increased risk of birth trauma or cesarean delivery. They are also at increased risk of developing obesity or diabetes as they grow older.⁵

See also:

• Macrosomia: What It Means When Your Baby Is Measuring Big

7. A Small Baby Is a Healthy Baby

While a big baby has its disadvantages, a tiny baby also comes with several risks. A smaller baby born weighing less than 2,500 grams can suffer from serious health problems as a toddler and as an adult compared to a baby with a healthy weight. If they have a low birth weight, they also have an increased risk of developing a disability.⁶

8. You Should Stop Working Out

This is another common pregnancy myth! Staying active while pregnant is important for preparing you for birth and keeping you healthy for your baby. Although you should avoid high-intensity workouts, you should continue working out for nine months. However, you should discuss your plans for exercise with your OB-GYN before beginning or continuing a routine.¹⁴

See also:

• Work Out When Pregnant: Dos and Don’ts of Exercise

9. One Drink Won’t Hurt the Baby

Some pregnant women allow themselves a sip of wine, while others abstain entirely. Much of this myth depends on the mother, but studies have shown that drinking during pregnancy increases the risk of fetal alcohol spectrum disorders (FASDs).^7,15 According to the CDC, alcohol can also be dangerous during pregnancy and lead to miscarriage, stillbirth, and other issues.¹⁵

See also:

• Alcohol During Pregnancy: The History and Dangers
• Is Using Marijuana During Pregnancy and Breastfeeding Safe?

10. Smoking Won’t Affect the Baby’s Health

Some women smoke during their first pregnancy, and when they see that their baby is fine, they think they can get away with smoking during their consequent pregnancies. However, studies have shown the severe health risks that smoking can cause for babies. So, even if the health issues are not evident, abstaining from smoking during this time is highly recommended by medical experts worldwide.^8,18

11. You Can Tell the Gender by Your Stomach

I always heard old wives’ tales that if you carry low, it means you’re having a boy. More than enough, moms have told me that this isn’t true! There is no scientific evidence linking the way you carry to the gender of your baby.⁹ The only way to honestly know what you are having is to find out the gender with your doctor or wait until the baby is born to find out the gender (if you have that kind of patience). This is among the most circulated pregnancy myths!

For fun:

• 23 Signs You’re Having a Boy (Supposedly)
• 23 Signs You’re Having a Girl (Supposedly)
• Old Wives’ Tales to Predict Baby’s Gender
• Chinese Gender Calendar

12. You Can’t Wear Heels

This one was a bit disappointing for me, as any excuse to avoid heels is a good thing in my book. But for all the women who love putting on their favorite pair of stilettos for work or a dinner date, you don’t have to stop just because you’re pregnant! The reason this pregnancy myth went around is that wearing heels may increase your chance of falling, which could hurt the baby. However, as long as you are careful and comfortable in your heels, there is no need to stick to flats for all nine months. Some experts, though, advise against wearing heels during the later months of pregnancy.¹⁹

See also:

• The Best Shoes to Wear During Pregnancy

13. You Can’t Dye Your Hair

Yes, it’s true; this is one of many pregnancy myths! You don’t have to deal with dark roots or gray hairs while pregnant. It’s smart for women to feel their best while pregnant, and if a hair touch-up does that for you, then, by all means, get your hair done! It’s been proven that hair dye is not toxic enough to harm your baby and that the skin only absorbs a tiny amount, so it won’t affect the fetus.^10,11 If you perm or chemically straighten your hair, you may want to wait until the baby is born to get these treatments done.

See also:

• Is it Safe to Dye Your Hair While Pregnant?

14. You Must Avoid Traveling

This one is a mixed bag. Many people will tell you not to get on an airplane in your first trimester, while others are adamant about steering clear of travel in your third trimester. Research has shown there isn’t necessarily a correlation between planes and pregnancies.¹² Still, many doctors have pregnant women avoid plane travel due to the inability to get help from a doctor and the small confines if you have an issue. Always consult your doctor before traveling to determine the best option for you and your baby.

See also:

• Flying While Pregnant: Tips and Tricks

As soon as you get pregnant, be prepared to hear everyone’s opinions about what you should and shouldn’t do while pregnant. And be ready to combat the pregnancy myths! Just remember: this is your body and your baby, and usually, you are the best person to know what feels right.

Exercise during pregnancy is a great way to help you and your baby have a healthy journey together. Whether you did regular physical activity before you became pregnant or want to start exercising now, there are important things to know about how to work out when pregnant safely.

About Working Out When Pregnant

Talk to your obstetric care provider about exercise at your first prenatal visit.³ Healthy women are encouraged to get at least two and a half hours of moderate-intensity aerobic exercise during pregnancy per week. However, there are a few conditions in which exercise may harm you or your baby.^1,4 If your OB care provider does give you the green light to work out when pregnant and you were already active before, you can discuss modification recommendations. If you were not physically active before pregnancy, they can help you develop a pregnancy workout routine to help promote your and your baby’s health.²

If you already have a packed schedule, you may wonder how you can make time to get the recommended 150 minutes a week of exercise.³ You can get creative and break it up into 30 minutes of activity at least five days a week. If that doesn’t sound feasible, try dividing 30 minutes into 10 minutes of activity three times daily.^3,4

Changes in Pregnancy

As your body undergoes significant changes, your ability to work out when pregnant may require some adaptations due to the following:

Relaxin

This pregnancy hormone helps soften your pelvic ligaments to make room for your growing baby.² Relaxin also loosens ligaments in other joints, making them more mobile, which can put them at an increased risk for injury. Try to avoid high-impact jerking movements that may strain your joints.³

Balance

As your baby grows, the distribution of weight in your body changes, causing your center of gravity to shift forward. This can impact your ability to keep your balance when performing certain exercises.² To increase your stability and avoid falling, try to move mindfully and perhaps a bit more slowly during your prenatal workout.³

Breathing

During pregnancy, your body demands more oxygen.⁴ You may notice some shortness of breath performing activities that you could previously do without much effort, such as walking uphill. This is due to an increase in progesterone, a pregnancy hormone that can cause you to breathe faster even in early pregnancy. As your uterus grows, this reduces the space your lungs have to expand, so feeling winded during exercise is common.⁵ It is okay to scale back your workout intensity to breathe more comfortably.

Heart Rate

The natural progression of pregnancy causes the average heart rate for pregnant women to increase.³ Your heart must beat harder and faster, even without physical activity, To keep up with your body’s and baby’s oxygen demands.⁴ During exercise, your pre-pregnancy target heart rate is no longer helpful in monitoring the intensity of your workout. Your goal is to exercise at a moderate level of intensity, which means you are sweating, but you can talk throughout your activity.¹⁰

Benefits of a Workout When Pregnant

Here are some of the physical and psychological benefits you can gain when you exercise during pregnancy:^2,4,10

• Increased energy level
• Maintenance of or increase in physical fitness
• Less back pain
• Healthy weight management
• Quicker physical recovery after childbirth
• Stress reduction
• Better-quality sleep
• Prevention or relief from constipation
• Possible decrease in risk for developing gestational diabetes or
• Preeclampsia
• Lower risk of Cesarean delivery

The Dos: Exercise When Pregnant

Fatigue during pregnancy can make it hard to want to be physically active. To maintain motivation, you’ll want to choose things you will enjoy. There are lots of ways to work out that are safe to do when pregnant, such as walking, riding a stationary bike, and doing pregnancy exercises like prenatal yoga.⁴ But what about other activities?

Can You Run While Pregnant?

If you were a runner before your pregnancy and have talked with your OB care provider, continuing to run should not hurt your baby’s health.⁷ If you want to begin running during pregnancy, let your OB care provider know before starting a running regimen.⁸

Can You Lift Weights While Pregnant?

If your pregnancy is uncomplicated, strength conditioning with weights or resistance bands can be beneficial during and after pregnancy. Discuss weight lifting with your OB care provider for individualized weight amount recommendations.⁹ After your first trimester, try to avoid overhead weight lifting to prevent worsening of lower back discomfort.¹

Can Pregnant Women Bowl?

Bowling is a low-impact activity, and as long as your OB care provider clears you, it should be safe. You may need to modify your form to keep your balance, as your growing belly causes your center of gravity to move forward. Also, remember that loosening joints increases your risk of injury, so bowl gently.⁹

What About Swimming When Pregnant?

Swimming is one of the safest pregnancy exercises you can do, and many OB care providers recommend it for their patients who are healthy enough to do so. Swimming gives you the benefit of getting a good aerobic workout while being gentle on your joints and without having the risk of losing your balance and falling.⁸

The Don’ts: Exercises To Avoid During Pregnancy

Certain activities are not recommended if you’re looking to work out when pregnant due to their increased risk of causing injury to you and your baby. These include anything that puts you at risk for:

• Getting hit in the abdomen. Examples include boxing, ice hockey, martial arts, and other contact sports.^2,3
• Falling. Examples include downhill skiing, horseback riding, mountain biking, and gymnastics.³
• Overheating. Examples include exercising outside on a hot and humid day and “hot yoga” or “hot Pilates.” ^3,4
• Experiencing extreme changes in pressure. An example would be scuba diving.²
• Exercising at a high altitude. An example would be hiking above 6,000 feet if you don’t already live at a high altitude.³

If you are uncertain if a specific workout is safe when pregnant, check with your OB care provider before trying it. Also, tune into your body. If you don’t want to work out on a day you had planned to exercise, it’s okay to rest and conserve your energy.²

When Can You Work Out Again After Giving Birth?

After delivery, you and your OB care provider can discuss when it is safe to resume workouts. If you have an uncomplicated vaginal delivery, it may be as soon as a few days after giving birth if you are feeling up to it. If you have a C-section, you may need to take things more slowly, as this is a major abdominal surgery, and your body will need more time to recover.⁴

Gradually increasing the intensity of exercise is vital postpartum. Physical activity postpartum has been shown to decrease the incidence of postpartum mood and anxiety disorders like postpartum depression. Physical activity is also encouraged in lactating women and should not affect your milk supply.¹⁰

If your OB care provider has given you the go-ahead, regular exercise during pregnancy is a great way to take care of yourself and your growing baby. Try to choose low-impact activities that you enjoy and make modifications as needed. This may mean reducing the intensity of your pre-pregnancy workouts or slowly building up your activity level if you weren’t physically active before pregnancy.⁴ When deciding how to work out when pregnant and achieve the recommended two and a half hours or 150 minutes a week of exercise, make it fun, be safe, and appreciate what your body can do.

As a mom-to-be, you might wonder what foods you should or shouldn’t eat to nourish your body and growing baby. One crucial nutrient that often goes unnoticed in pregnancy is iodine.

Understanding what iodine is, its significance during pregnancy, recommended intake during pregnancy, and iodine-rich food sources is vital so you know exactly how, why, and where to get it from your diet. And this will empower you to make informed choices for a healthy pregnancy journey.

What Is Iodine?

Iodine is an essential mineral that plays a significant role in thyroid hormones, crucial in regulating metabolism and promoting healthy brain development.¹ It is not produced naturally by the body, so we rely on external sources — food — to meet our iodine needs.

Iodine is primarily found in seawater and soil, making its way into the food chain through marine plants and animals.² This vital mineral is present in various food sources, and our bodies absorb it efficiently to support healthy growth and development.

Why Is Iodine Important During Pregnancy?

During pregnancy, iodine plays a critical role in the healthy development of your baby’s brain and nervous system. Adequate iodine levels are necessary to ensure proper thyroid function in the mother and the growing fetus.³ Thyroid hormones are essential for regulating metabolism, promoting normal growth, and supporting cognitive function.¹

Insufficient iodine intake during pregnancy can lead to iodine deficiency disorder. Iodine deficiency poses a significant risk to a developing baby, potentially resulting in intellectual disabilities, hearing impairments, and stunted growth.^4,5,6 Furthermore, low iodine levels may increase the risk of miscarriage, stillbirth, and preterm birth.⁷

How Much Iodine Do You Need During Pregnancy?

The recommended daily iodine intake for pregnant women is almost double that for the general population. The World Health Organization (WHO) suggests an intake of 250 micrograms (mcg) of iodine daily during pregnancy. This higher requirement compensates for the increased demands on the mother’s thyroid gland and ensures optimal iodine levels for fetal development.⁸

Low Iodine in Pregnancy and Iodine Deficiency During Pregnancy

Iodine deficiency during pregnancy is a pressing concern, as studies indicate it affects a significant portion (35-45%) of the global population. Factors such as geographical location, dietary habits, and iodine availability in the local environment can contribute to iodine deficiency.

As previously mentioned, iodine deficiency during pregnancy can have severe consequences. It is crucial to be aware of the signs and symptoms of iodine deficiency, which may include fatigue, weight gain, pregnancy constipation, swelling in the neck (indicating an enlarged thyroid gland, known as a goiter), and cognitive impairments.⁹

Foods High and Low in Iodine

To ensure adequate iodine intake, including iodine-rich foods in your diet throughout pregnancy is essential.

Excellent sources of iodine include:¹⁰

• Seafood, such as fish, shellfish, and seaweed
• Dairy products like yogurt, milk, and cheese
• Eggs
• Iodized salt

Including these foods in your meals throughout the day can help maintain optimal iodine levels and support the healthy development of your baby.

Certain foods may interfere with iodine absorption or contain substances known as goitrogens that can reduce iodine levels in the body. Some foods that may affect iodine status include:¹¹

• Cruciferous vegetables, such as broccoli, cabbage, and cauliflower
• Soy products, including tofu, soy milk, and other soy-based foods
• Some fruits, such as peaches, strawberries, and spinach

While these foods have nutritional benefits, balancing their consumption with iodine-rich foods is essential.

Can You Get Too Much Iodine?

While ensuring adequate iodine intake is crucial, it’s also important not to exceed recommended levels. Like iodine deficiency, consuming excessive amounts of iodine can have adverse effects. High iodine levels may disrupt thyroid function and lead to hypothyroidism or hyperthyroidism.¹² Avoiding excessive iodine intake during pregnancy is especially important, as it can harm both the mother and the developing baby. Balancing iodine consumption is critical to maintaining optimal health.

As a mom-to-be, ensuring adequate iodine in pregnancy is essential not only for your health but for the optimal development of your baby. Maintaining proper levels of iodine throughout your pregnancy journey is paramount to mitigate the risks of iodine deficiency disorder, which can adversely affect your baby’s cognitive development and overall health. By incorporating iodine-rich foods into your diet and avoiding excessive intake, you can have a thriving pregnancy while giving your baby a healthy start. Remember to consult with your healthcare provider to assess your iodine levels and discuss any concerns or specific dietary recommendations.

Weight gain can be a sensitive topic during pregnancy. Are you gaining enough? Too much? Some weight gain is necessary for a healthy pregnancy and baby, but your ideal weight varies depending on your pre-pregnancy weight.

Your weight gain is significant and a reason your provider will weigh you at every prenatal visit. It can give insight into potential health conditions and indicate how your body accommodates your baby and how well it grows. If you are pregnant, you may be curious about typical weight gain during pregnancy, how fast you should gain it, and where the weight goes.

When Do You Start Gaining Weight During Pregnancy?

Each woman’s weight gain trajectory during pregnancy is different. You may start gaining weight early in the first trimester, or it may not happen until you are further along. It depends on your baseline weight, your appetite, your activity level, hormones, how many fetuses, and more. In the first 12 weeks of pregnancy, you may gain no weight or somewhere between 1 and 5 pounds total.¹

Proper nutrition and hydration during pregnancy are essential. However, this can be difficult to achieve, especially if you are experiencing morning sickness. Sometimes, the most important thing you can do in early pregnancy is eat whatever you can tolerate whenever you can. Focus on eating whole, nutrient-dense foods whenever possible, and be sure you are taking a quality prenatal vitamin to fill in any gaps in your diet.

The American College of Obstetricians and Gynecologists recommends consuming no extra calories above your baseline during the first 12 weeks of pregnancy.² For a sedentary woman at a healthy pre-pregnancy weight, this means you should consume around 1,800 calories per day in the first trimester.³

As you progress through pregnancy, your caloric intake must increase to support healthy weight gain for pregnancy and baby. The American Pregnancy Association recommends consuming 2,200 calories daily during the second trimester. In the third trimester, this number increases to 2,400 calories per day.³ ACOG recommends an extra 340 calories daily in the second trimester and about 450 extra per day in the third trimester.¹

How Much Weight Should You Gain During Pregnancy?

The total amount of weight you should gain and the rate at which you gain the weight during pregnancy varies highly among individuals.

The recommended total weight gain during pregnancy ranges from 11 pounds to 40 pounds or more, depending on your starting weight, body mass index, and number of babies you carry.^3,4

While weight gain in the first trimester should be minimal, gaining weight weekly during the second and third trimesters is recommended. Weekly weight gain from weeks 12 to 40 of pregnancy should be between half a pound and a pound and a half, depending on the starting weight and how much you gained in the first trimester.¹

Although weight gain can be averaged out over pounds per week, weight gain may not be perfectly linear. You may gain no weight one week and then multiple pounds the next. Just like children, babies in the womb have growth spurts.⁵

If your weight spikes drastically in one week, particularly in the third trimester, this can be a sign of preeclampsia. Look out for weight gain of 3 to 5 or more pounds in a week.⁶ While it can be normal to experience ebbs and flows, close monitoring and regular weight checks are essential.

Pregnancy Weight Gain Numbers

Suggested weight gain during pregnancy is based on your pre-pregnancy body mass index or BMI. Body mass index is taken by dividing your weight in kilograms by your height in meters squared (kg/m2).

Suggested pregnancy weight gain charts for rate of weight gain and total weight gain are included below. Keep in mind that these numbers assume a 1- to 5-pound total weight gain during the first trimester.¹

Pregnancy Weight Gain by Week in Second and Third Trimesters

Pre-pregnancy BMI: Pounds per week

• Underweight (less than 18.5): 1-1.3
• Normal weight (18.5-24.9): 0.8-1
• Overweight (25-29.9): 0.5-0.7
• Obese (30+): 0.4-0.6

Total Healthy Weight Gain

Pre-pregnancy BMI: Singleton pregnancy weight gain/Twin pregnancy weight gain in pounds

• Underweight (less than 18.5): 28-40/unknown
• Normal weight (18.5-24.9): 25-35/37-54
• Overweight (25-29.9): 15-25/31-50
• Obese (30+): 11-20/25-42

Where Does the Weight Go?

The location of some weight gained during pregnancy is obvious — your baby has weight to it. However, there are also many other factors accounting for pregnancy weight gain.

The uterus grows into a huge muscle, and the placenta has a significant weight to it by the end of pregnancy. A mother also produces extra blood during pregnancy to supply nutrients and oxygen to the uterus and placenta, which adds weight. She also retains additional fluid due to hormones. Finally, she stores extra fat to aid milk production during breastfeeding postpartum.⁷

Here is an example breakdown of where pregnancy weight is distributed:³

• Baby: 7-8 pounds
• Placenta: 1-2 pounds
• Amniotic fluid: 2 pounds
• Larger uterus: 2 pounds
• Increased blood volume: 3-4 pounds
• Increased fluid volume: 2-3 pounds
• Fat storage: 6-8 pounds
• Larger breasts: 1-3 pounds

These are averages and ranges that account for women of normal pre-pregnancy BMI but can vary widely.

What If You Are Losing or Not Gaining?

Healthy and sufficient weight gain during pregnancy is essential. If you are not gaining weight during pregnancy, your baby may be at risk of being small for gestational age or preterm delivery.⁸

If you are still in your first trimester and have not gained or lost a few pounds, this is not usually cause for concern. Babies at this early stage of development do not rely as heavily on mom’s increased calories.⁸

If you are in your second or third trimester and are not gaining weight, ensure you consume enough calories to feed your body and your baby. For many pregnant women, their appetites increase to accommodate increased energy needs. Remember that pregnancy weight gain will be lower if your pre-pregnancy weight is higher. Pregnancy is not the time to lose weight, so ensure you are not restricting calories. At the same time, gaining too much weight can also increase health risks to you and your baby.⁸

If you feel confident that you are consuming enough calories and still not gaining appropriate weight, check in with your care provider. They can do an ultrasound to check on your baby’s growth and do any necessary tests if there are any concerns.

Pregnancy weight gain is just one data point indicating a healthy baby. Your weight is essential, but it is not the only important factor. How you feel physically and mentally affects your pregnancy, so try not to obsess over the numbers. As always, talk to your provider if you have concerns, and they can reassure you or assess your and your baby’s health status.