Increasing fiber intake through foods such as fruits, vegetables, and whole grains, or supplementation can help alleviate constipation and help with regularity.
Drinking plenty of water and staying active can also help.
Osmotic laxatives such as magnesium help pull water into colon.
For heartburn and mild indigestion*:
Some triggers such as spicy or fatty foods, can exacerbate these symptoms. Eating smaller, more frequent meals can help reduce these symptoms.
Small sips of water can help neutralize stomach acid and promote saliva production, which can help relieve heartburn.
For back pain***:
Gentle stretches and yoga can help alleviate back pain during pregnancy.
Hot and cold packs,
Staying hydrated and avoiding standing for long periods of time can help reduce swelling during pregnancy.
Elevating the feet and legs above the heart can also help alleviate swelling.
Establishing a bedtime routine, drinking hot tea and powering down electronics 30 minutes before bedtime, can creating a comfortable routine to allow restful sleep.
Chiropractic*, acupuncture** and massage*** have been shown to have many health benefits during pregnancy. It is important that you find a practitioner that is trained in the treatment of perinatal and prenatal women and consult them prior to any remedies. **