Anemia

- Make sure you have enough folic acid, vitamin B12, and the other B-complex vitamins on your diet.

- Eat foods rich in iron, such as green leafy vegetables, prunes, raisins, organically raised red meat and liver, and bread and pastas made from whole grain flour.

- If your health care provider prescribes iron supplements, take them with witamin C to help the absorption of this mineral. Iron supplements can also cause constipation, so eat plenty of high-fiber foods and increase your fluids intake.

Bakache

- To minimize back pain during pregnancy, do not stay in any one position for a long period of time.

- Pay attention to your posture. Keep your shoulders relaxed and your back as straight as possible at all times.

- Include two to three minutes of gentle stretching exercises in your daily routine. Do not strain - stretch only to your comfort level.

- Make sure your mattress is firm enough to support you, and sleep with a pillow supporting your back. Sleep on your side, not on your back.

- Do not wear high-heeled shoes. high heels throw your body off balance and put extra strain on your back. Instead, wear well-fitting, well-padded flat or low-heeled shoes that support your feet and provide ample room for your toes. Be aware that you may require larger shoes than normal while you are pregnant.

- Teach your partner or friends how to massage your back. You can use liniments or herbal oils.

Constipation

- Eat fresh and dried fruit such as prunes, raisins, and figs.

- Eat fresh vegetables and salads containing a variety of raw green and colored vegetables daily.

- Increase the amount of fiber in your diet. Whole-grain breads, cereals, and bran are helpful. Begin by taking 2 teaspoons of bran in a glass of apple juice twice daily. The bran may casue some gas until your system is used to it, but after that you should not have any difficulty.

- Drink six to eight 8-ounce glasses of liquid, including water, each day.

- Do not take over-the-counter (OTC) laxatives unless specifically recommended by your health care provider.

Heartburn

Heartburn occurs more often than normal during pregnancy. This is because the expanded sized of the uterus promotes the reentry of stomack fluids into the esophagus, and hormones present during pregnacy tend to soften the sphincter muscles.

- To prevent heartburn, do not consume spicy or greasy foods, alcohol, coffee, baking soda, or antacids containing sodium bicabonate.

- Remain active and upright, especially after meals.

- To relieve discomfort, try using Acid-Ease from Prevail Corporation or chewable papaya tablets. These products, found in health food stores, contain natural plant enzymes and can be taken with meals and/or between meals, as needed. They are safe and effective for reducing heartburn.

- When heartburn strikes, try drinking a glass of warm soymilk or rice milk.

- Do not eat or drink anything except water for a few hours before going to bed or taking a nap.

reference : NUTRITIONAL HEALING ( Third edition)