5 Tips for Self Care During Pregnancy
Pregnancy self-care is a wise choice to put at the top of your list once you’ve discovered you’re pregnant.
If it’s your first pregnancy, you may be wondering what the next nine months have in store.
In short, the next nine months will include a lot of physical and mental changes whilst carrying your baby.
Self-care during pregnancy should be a priority from now on, to help experience a healthy pregnancy and birthing experience.
Here are my 5 tips for self-care during pregnancy:
1. Plan a Healthy Pregnancy Diet
Eating a balanced diet is important, for both you and your baby.
Many first-time Mums ask if they should eat for two (or more for multiples) whilst pregnant.
Eating for two, or more if you are expecting multiples is actually a myth!
The baby or babies will gain most of their nutrition through the umbilical cord.
For calorie intake purposes, you should be aiming to consume around 2000 calories per day.
It is advised that during your third trimester you should add a further 200 calories to your daily intake.
At breakfast time try to avoid processed or sugary foods.
Whilst the temptation may be there to grab something quick and easy.
It’s best to avoid a day that includes overloading with carbohydrates.
However, starting the day with processed or sugary food will increase hunger during the day.
This in turn can turn to overeating and additional weight gain. Something that is wise to avoid when carrying additional baby weight.
A healthy and balanced diet for you should consist of plenty of fruit and vegetables, wholegrain carbs such as brown bread, dairy and protein foods such as fish and poultry.
Make sure you know which foods you can’t eat when pregnant. The following guide of foods to avoid in pregnancy by the NHS is a useful guide.
2. Take Your Vitamins
The baby market is saturated with vitamin-based products. They are sold in various forms such as liquids, tablets and even gummies.
Scientific research states that most of the vitamins and minerals needed for a healthy mum and baby should come from eating healthy foods.
According to NHS guidelines, it is recommended to take 400 micrograms of folic acid on a daily basis for 12 weeks of pregnancy.
If you are planning a pregnancy it is recommended to start taking the same dosage on a daily basis.
Taking folic acid daily is said to reduce the risk of problems of baby development in the early weeks of pregnancy, such as Spina Bifida.
In addition to folic acid, a daily supplement of Vitamin D is also recommended. The nutrients in Vitamin D are required to keep bones, teeth and muscles healthy.
Furthermore, Vitamin D helps regulate the amount of calcium and phosphate in our bodies. A lack of Vitamin D in children can cause bone deformities such as rickets.
Furthermore, a lack of Vitamin D in adults can cause a painful condition known as Osteomalacia. For further information, this NHS guide offers more information on vitamins and minerals.
Before starting any vitamin supplements when planning a pregnancy or when pregnant, always talk to your GP first to ensure you are taking the correct dosage.
3. Getting your Vaccinations
Making sure you are covered for vaccinations during pregnancy is essential for good self-care.
The following vaccinations are recommended to be taken by the NHS:
Whooping Cough – A whooping Cough vaccination is recommended to be taken between 16-32 weeks during pregnancy.
This time period provides the maximum chance of your baby being protected from Whooping Cough during birth.
Your baby’s vaccination is recommended to be given at 8 weeks of age.
Covid 19 – This particular vaccination has, it’s fair to say, been a topic of hot debate.
With large numbers of the UK population opting out of the vaccine.
Whether you decide to take the vaccine is your personal choice.
The Royal College of Midwives have a useful Q&A guide to Covid and Pregnancy.
Flu Vaccination – During pregnancy, your immune system will weaken as it works to protect the pregnancy.
This can mean you are more likely to contract an infection.
While the baby is growing, you may find breathing deeply becomes more difficult.
This can increase the risk of infections such as pneumonia.
Pregnant women are more likely to get flu complications than women who are not pregnant.
Additionally, more pregnant women are likely to be admitted to the hospital.
If there is anything you are unsure of, speak to your GP, midwife or health professional about any of the above vaccines.
4. Keep Exercising
The more activities and fitness classes you are doing in pregnancy, the better you’ll cope with giving birth.
Furthermore, you will keep in good shape after your baby is born. That extra level of fitness post-birth will help!
If you consider yourself to have a low level of fitness, it’s advisable to start at a low level of daily consistent fitness and gradually increase.
A 30-minute daily walk is widely regarded as a base level of reasonable fitness.
It’s essential not to push yourself too much, physical assertion does not need to hurt!
Swimming during pregnancy can be very beneficial in two different ways.
Firstly, it can help to relieve the aches and pains that are often associated with pregnancy.
Secondly, it’s a great way to keep a really good level of fitness working every muscle in the body.
For mothers carrying in the third trimester of pregnancy, a trip to the local pool can provide great relief from the growing bump.
Always try to visit at quieter times of the day.
Another alternative way to keep fit during pregnancy is Yoga.
This activity has seen a real surge in popularity in recent years and has many benefits for mothers and babies alike.
Prenatal Yoga can be beneficial for a variety of reasons.
From a fitness perspective, it improves the strength, flexibility and endurance of muscles required for giving birth.
Additionally, mothers who practice prenatal yoga benefit from improved sleep and a reduction in stress and anxiety levels.
This type of exercise is also known to decrease lower back pain problems often faced during pregnancy.
5. Make Time for Self-Care
Dealing with bodily changes and hormones during pregnancy can become extremely challenging.
It is often the case that expectant Mum’s tend to forget about their own well-being.
With so much focus and energy on a growing baby, it can be easy to forget about yourself and your own needs.
Here are some useful tips on taking time out for self-care:
Reading
To delve into a book is to delve into a whole new world!
If you are fortunate enough to have time and space at home to read in peace, reading is a great way to relax and ‘be in the moment.
Three great read recommendations are as follows:
Breastfeeding made simple, 7 natural laws for nursing by Nancy Mohrbacher.
Let’s talk about your family’s sleep by Lyndsey Hookway.
A helpful guide to a happy baby: Practical wisdom from a Maternity Nurse for birth to 3 months by Fiona Cooke.
Reading offers an opportunity to learn more about what to expect during your pregnancy and beyond.
Pampering
Pregnancy Massage is a wonderful form of self-care to relax the muscles and mind.
In addition, manicure and pedicure treatments are a great way to relax and switch off, with the focus being purely on you.
There are plenty of voucher deals available online for well-priced Spa Days.
Meditation
One of the most ancient and proven forms of relaxation and well-being.
Practicing Meditation can give you a sense of calm, peace and balance.
Additionally, meditation is proven to benefit emotional well-being and general health.
You don’t need to be perched on a cliff top in the locust position to enjoy meditation.
In fact, a 5 minute YouTube Meditation should be an easy fit into some part of the day.
Taken to great levels, meditation can become a life-transforming experience in helping with life’s daily challenges.
And Finally
If you are experiencing mental health issues or you are struggling with self-care during pregnancy you are not alone.
The risk of depression in women increases during pregnancy.
Hormone changes during pregnancy, can affect brain chemicals and cause depression and anxiety during and after pregnancy.
Thankfully, there are some fantastic resources available to help with depression and anxiety for expectant Mums and Dads.
If you feel concerned, or would like more information, the following guide about antenatal or prenatal depression by the NCT should be useful.
Alternatively, if you feel the need for support once the baby has been born then please feel free to reach out for further advice and support.
