You’ve probably been working on staying well all of your adult life, but now you’re pregnant it’s more important than ever to take care of both your physical and mental wellbeing. Maintaining your health throughout your pregnancy will not only reduce your risk of disorders such as gestational diabetes, preeclampsia, high blood pressure and anxiety but it will also benefit your baby, whose relying on you for growth and development.
There are many simple lifestyle choices you can make that will ensure you stay well during pregnancy. Here are just a few:
STAYING PHYSICALLY WELL
Keep all of your regular antenatal care appointments
Be sure you make it to all of your hospital check-ups so your health, and baby’s too, can be regularly monitored. And make sure you follow doctors’ and midwives’ recommendations for tests and screenings.
Stick to a balanced diet
Make sure you eat a variety of foods so you get all the necessary nutrients for your and baby’s health. Focus on fruits, vegetables, whole grains, lean proteins, and dairy. And don’t forget to take your prenatal vitamins as prescribed, to ensure you're getting essential nutrients like folic acid, iron, calcium, and DHA.
Stay hydrated
During your pregnancy your body needs more water than usual to produce more blood, promote your baby’s blood circulation and form the amniotic fluid which surrounds your baby in your womb. So it’s important to drink ten x 8-ounce glasses of water, or flavoured water a day.
Keep active
Exercising regularly is really important for your wellbeing during pregnancy. It helps maintain your body weight, improve your mood, energy levels, and sleep, as well as prepare your body for labour. Try moderate exercise every day. This could be walking, swimming, or prenatal yoga. It’s best to get professional advice if you want stick to a more vigorous exercise routine. Ask your healthcare provider for advice or a gym instructor experienced in pregnancy exercise. Here at Secret Saviours we have our very own pregnancy fitness expert, Tash Brown. Tash has pulled together a whole host of pregnancy exercises for each trimester – just click here to find out more.
Get plenty of rest and sleep
Aim for 8-10 hours of sleep per night. This will keep your immune system healthy and regulate your mood, both important if you want to stay well during pregnancy. Try using a pregnancy pillow to support your body and help you find a comfortable sleeping position. Take naps if needed and listen to your body’s signals for rest.
Avoid harmful substances
We know you’ll have this covered, but just a reminder to avoid alcohol, tobacco, and recreational drugs. It’s also important to limit caffeine intake – so that means cut down on coffee, caffeine drinks such as coke and, sorry but, that includes an excess of chocolate too!
STAYING MENTALLY WELL
If you are feeling extremely anxious or depressed seek medical help, your doctor or midwife are on hand to help. For tips on how to keep yourself mentally strong and worry free during pregnancy, read on:
Educate Yourself
Knowledge is empowering! Learn about pregnancy, childbirth, and parenting through books, classes, and reliable online resources. Being informed can reduce anxiety and increase your confidence.
Stay Connected
Keep talking to friends and family, their support can provide emotional comfort and practical help. And try joining an antenatal group where you can share experiences with other expectant mothers. You’ll find this will make you feel part of a community, reduce feelings of isolation and help you to stay well during pregnancy.
Practice Self-Care
Try some tried and tested relaxation techniques, like meditation, prenatal yoga, or deep-breathing exercises to reduce stress. And don’t forget how important it is to pamper yourself. We recommend pregnancy massage or why not try a nice relaxing bath with some pregnancy-safe aromatherapy oil. It’s important to dilute oils in another base oil or full fat milk – for more on this head over to our blog on aromatherapy and pregnancy safety.
Keep talking
Talk openly with your partner, friends and family about your feelings, worries, and needs. Good communication can strengthen your relationship and provide mutual support. If you’re struggling with anxiety, depression, or other mental health issues, don’t hesitate to seek help from a therapist or counsellor.
Take control of your pregnancy and labour
If you feel in control you’re more likely to feel relaxed and well during your pregnancy. Create a birth plan to outline your preferences for labour and delivery. And why not start that hospital bag list now. It’s never too early to start planning for baby’s arrival. Activities like decorating the nursery or shopping for baby items will create positive anticipation and excitement.
Make time for your hobbies
Continue with hobbies you enjoy or try new ones that can be done during pregnancy. Engaging in enjoyable activities can be a great mental boost.
Limit those stressors
Set boundaries for yourself. Learn to say no to activities or obligations that cause unnecessary stress. If ever there was a time to say no (politely of course) it’s now!
Seek help if you need it
Make sure you get professional support if you experience persistent feelings of sadness, anxiety, or other mental health concerns. Early intervention can make a significant difference to you mental wellbeing in pregnancy. Midwives and doctors are there to support you, but if you feel more comfortable there are numerous pregnancy hotlines to help . Try Tommy’s midwives on 0800 0147 800.or you can email their midwives at midwife@tommys.org.
By incorporating these lifestyle changes into your pregnancy routine, you can help maintain and improve your mental and physical well-being during pregnancy, creating a healthier and more positive experience for you and your baby.
