Pregnancy is an exciting journey where a mother embraces the different changes to their body with the hope of holding the baby at the end of it. Apart from the preparations, organisations and other excitements, practising self-care during pregnancy is important as it is the best time to care for yourself and do things you love. You should also do proper self-care every trimester so that you and the baby inside have good physical and mental health. Wondering how to do it? Continue reading to learn self-care tips.
The baby needs a variety of minerals and vitamins, and one of the best ways to ensure that you get them is by consuming foods from a wide range of colours derived from vegetables and fruits. But before you do this, consult your doctors to discuss your choices, as some of the foods should not be consumed or should be had in moderation during pregnancy.
Staying hydrated is essential during pregnancy, preventing dehydration and maintaining a healthy fetus. Try to drink at least two litres of water every single day. Carry a water bottle so that you can drink it wherever you may be. In addition to water, include hydrating foods like watermelon, cucumbers and other vegetables and fruits. Consuming water can also reduce constipation and tiredness, thereby lowering the risk of urinary tract infections. Look for dehydration symptoms like dizziness or dark-coloured urine so that you can seek treatment immediately.
Pregnancy is demanding physically as well as emotionally. High-quality sleep is a major requirement for expectant mothers as it helps them feel refreshed and rejuvenated. It is sometimes difficult to sleep as it can be discomfort due to hormonal changes in the body. One of the ways women can get better sleep is to create a bedtime routine and stick to it. Making the bedroom a comfortable sleep zone using supportive pillows and mattresses can also help. Employing meditation, deep breathing, and other relaxation techniques can also help people get restful sleep. If sleep disturbances are severe, you should talk to a doctor for solutions to counter them.
Exercise may be the last thing you want to do when undergoing many body changes, but it has undeniable benefits during pregnancy. It helps achieve a healthy weight, boosts energy, and prepares for the most challenging stages of pregnancy, labour, and delivery. In the first trimester, avoid strenuous exercises and stick to gentle activities like swimming, walking or prenatal yoga. This also helps to reduce fatigue and nausea, which are common in the first trimester. As your pregnancy progresses, focus on flexibility and strength exercises like stationary cycling or modified strength training. However, consult your doctor before starting any form of exercise to prevent complications during pregnancy.
Mindfulness enables you to connect at a deeper level with the world. Be mindful of the little things in life, like the feeling of the kicks or movements of the baby. This enables you to build a deeper connection with the baby. You can also include breathing exercises in your daily routine to ease tension and stress during pregnancy. Deep breathing exercises like paced breathing and diaphragmatic breathing can reduce anxiety and calm the mind. Consider going to meditation or prenatal yoga classes to learn breathing techniques tailor-made for pregnancy. Focusing on your breath and practising mindfulness fosters a sense of peace and calm and are one of the 10 things a pregnant woman needs for a healthy pregnancy.
You must take the time to care for your body as an ongoing effort during pregnancy. Indulge in a pregnancy-friendly route for your skin by using products that keep your skin from blemishes and also reduce stretch marks. Apply hydrating oils and lotions to prevent dryness and itching caused by skin stretching. When shopping for outfits, take physical cues from your body and prefer shoes and garments that dynamically reflect your changing physical appearance.
Remember that it is not selfish to take care of yourself. It is one of the important components of getting through pregnancy and is the first thing you should do. Preplan your activities so that it feeds your mind, body and soul. Whether getting a massage or taking time to bathe, rest or do things you like, take these moments of relaxation to re-energise yourself. Your pregnancy is not only about your baby. It is also about you. If you are craving for something, treat yourself. Remember that you should not binge on junk but can do it occasionally, as there is no harm in it.
An expectant mom goes through myriad emotions during the nine months of pregnancy. You can be worried about your baby one moment and be happy the next. Instead of putting up a brave face, speak your mind about how you feel. Discuss it with your friends or family to seek emotional support and guidance. If that does not help, discuss your worries with your doctor for professional help.
From the start of the pregnancy, begin bonding with your unborn baby, even at birth. Spend a few minutes daily creating a strong sensory environment by expressing your love with smooth music, singing to the baby, using gentle motions, or simply talking. You can also keep a pregnancy journal where you can write down your feelings and thoughts and pass them on to your child as a keepsake to look back on in the future.
One of the best pregnancy tips for first-time moms is to learn about labour. Even if it is not your first delivery, it is normal for an expectant mother to worry about labour. Learn more by talking to your doctor or attending prenatal classes.
Staying active and positive is key for the mother and her baby. One way to do that is by focusing on caring for yourself during this important time. To have a healthy pregnancy, try to get more sleep, exercise, practice mindfulness, and use relaxation techniques. Don’t be overawed by the challenges of pregnancy; put yourself first, as it is the foundation for a fruitful journey for you and your baby.
Eat a balanced and healthy food, drink plenty of fluids, exercise, get good sleep, take care of your mental health and seek help when feeling overwhelmed.
Provide physical support by helping with chores or taking care of the family, offer emotional support, and ensure the pregnant woman eats healthy food, drinks ample water, rests adequately, and keeps her prenatal appointments.
Morning sickness, spotting, gestational diabetes, high blood pressure, cramping, swelling and constipation are common concerns during pregnancy.
Leaking or bleeding, severe pain, blurred vision and headaches, and reduced fetal movements are warning signs of a possible problem during pregnancy.
