If you have a default tendency to put the needs of others before your own, it’s time to carve out space for yourself, especially now that you’re pregnant. Aside from asking your spouse or other members of the family to pitch in, you should make changes to your lifestyle that will prioritize your own physical and emotional wellbeing. This will ultimately help you have a healthier and safer pregnancy.
Here are some self-care strategies you can incorporate to enhance your well-being and ensure a safe pregnancy journey.
Eat a Healthy, Varied Diet
Avoid succumbing to every food craving you experience. Instead, opt for smart food choices by prioritizing a diverse range of whole foods that provide balanced nutrition. This means, eating plenty of fresh fruits and veggies, along with whole grains, nuts, seeds, and lean meats — the more colorful the fruits and veggies on your plate, the better. Most importantly, steer clear of ultra-processed foods and beverages, especially those that are high in sugar, salt, and saturated fats.
Get Enough Sleep
Getting a good night’s sleep may seem like wishful thinking, but it’s extremely important. The key to getting better sleep is to lie on your side, using some form of support. Lying on your back is more likely to cause problems because of added stress on the spine and back muscles. It’s recommended to sleep on your side with a full-length body pillow or other pregnancy pillow for support. For help choosing one, you can refer to pregnancy pillow guides that feature insight from experts and other moms who have tested them first-hand.
Stay Active
Physical activity is essential during pregnancy. Most exercises are actually regarded as safe, with some of the best choices being walking, swimming, aquarobics, prenatal yoga, pilates, and pelvic floor exercises. They can offer wide-ranging benefits from improved energy and fitness to reduced pregnancy symptoms and lower risk of complications.
Get Outside and Enjoy Nature
Spending time outside in green spaces, whether they be urban parks or natural wilderness areas, is beneficial for your mental well-being and uplifting for your mood. It serves as an effective method to reduce stress levels, which may increase during pregnancy, and take a toll on you and your child. There is also evidence that mothers who spend greater periods of time in green spaces have a reduced risk of developing complications such as diabetes or preeclampsia.
Choose Pregnancy-Safe Skin Care
Make sure that you transition your beauty products to pregnancy-safe ones, whether they are lipsticks, moisturizers, or sunscreens. Many cosmetics that we normally assume are safe, actually contain harmful chemicals that can pose a greater risk during pregnancy, which can affect both your health and the health of your baby. If you’re not sure if a particular product is pregnancy-safe, check with your healthcare provider.
Stay Connected
It’s easy to get overwhelmed with all of the demands that pregnancy places on your body and mind but don’t let that stop you from socializing. Connecting with friends and family is important to avoid feelings of isolation and burnout. Research clearly shows that women who have the benefit of strong social support systems tend to have a lower risk of postpartum depression. For the same reason, it is also helpful to talk to a therapist and/or other mums from local pregnancy groups in your local area.
Listen to Your Body
While there will be days when you feel charged up and ready to take on the world, there will also be days when you feel drained and just want to stay in bed. Listen to your body. Don’t push yourself too hard or ignore what you’re feeling. If you’re feeling fatigued, take a break and rest. If your legs are aching, give them a rest and prop them up. If you need to sleep during the day, take a quick nap.
Pregnancy is an exciting time in your life, but it can also be exhausting. The highs and lows can be overwhelming, so always remember to put yourself first – it’s good for you and your baby.