A common occurrence and complaint during the later stages of pregnancy is feeling shortness of breath, as if someone or something were sitting on your chest, even when you are still!
While it is usually a temporary problem, make sure to get it checked in case it is associated with any pain, dizziness, palpitations, paleness or blueish color on the fingers or any other consistent problems. Do not panic and mistake it for an asthma attack or even a heart attack. Relax and breathe in deeply, as this is quite normal during pregnancy. It does not affect the fetus in any way.
This is primarily due to the expanding uterus pushing against the diaphragm thereby compressing the lungs, as the pregnancy progresses. In case you experience breathlessness at the beginning of pregnancy, it may be due to the hormone progesterone, which stimulates the respiratory centre in your brain and increases lung capacity so that more oxygen can be transported around the body so as to nourish the baby, and hence causes you to breathe in more air.
It may also occur in case of activities of daily life like climbing stairs, shopping or during exercising. Make sure to relax and take breaks to catch your breath. Excessive weight gain over the normal levels only aggravates the problem. Sometimes nutritional deficiency problems like anaemia (iron deficiency) also cause palpitations or breathlessness.
Some ways to mitigate or reduce the effects may be –
- The best way to deal with breathlessness is to stop whatever activity you were doing, and just sit down, and relax, taking in deep breaths.
- Eat a balanced diet, covering all macro-nutrients, essential vitamins and minerals, especially iron-rich food items like dark green vegetables, dark berries etc.
- Drink plenty of water, throughout the day to avoid dehydration, which otherwise thickens blood. Also, limit the intake of caffeine, alcohol or caffeine-rich foods, which may cause dehydration.
- Make sure the weight gain, is due to proper nutrition, and not due to excessive fat intake. The latter, not only adds weight, it also makes the body lethargic.
- While exercising, make sure to use low-impact activities and inform the instructor to take care of your intensity. Make sure to rest adequately and take water breaks. In case you opt for swimming, make sure to have an instructor, lifeguard or family member along, in case of any help needed
Usually, the condition aggravates due to panic and haste. So, just sit or lie down sideways, instead of rushing around due to panic. Remember to take it easy and visualize all the extra oxygen you’re now breathing reaching and nourishing your baby!
