10 ways to indulge in self-care during pregnancy

While pregnancy can be an exciting time — you’re starting or adding to your family — it can also be stressful and exhausting. It’s easy to get overwhelmed by all the advice about what you should and shouldn’t do during pregnancy.

This article will walk you through the basics of what you need to know from start to finish so you can enjoy this wonderful time in your life without too much worry or stress.

But first, let's cover some things to remember:

Every Pregnancy is Unique

Every pregnancy is different and comes with its own set of challenges. When deciding on how to handle your pregnancy, it is important to consider what has worked for other people and prioritize what makes sense for you. 

It's Okay Not to Know It All

There is so much to know about pregnancy; it can feel overwhelming and impossible. Not knowing everything is not a big deal. It doesn't mean you are a bad person/mother.

All you need to do is learn what you need for the baby when it arrives and ask for help when you need it. 

Don't Rely on Internet Sources blindly; Consult Your Gynaec

While there may be interesting reads and articles online which one should refer to but not blindly follow - chances are that everything is not relevant to your pregnancy. As you educate and prepare yourself for the next leap - it is always best and recommended to check with your gynaecologist,  your gynaecologist (GYN) is the best person to answer them. They can guide you about everything from what to expect during each trimester to the different stages of labour. 

Your Body is Going Through Hormonal Changes 

Hormones are constantly changing during pregnancy. These changes involve oestrogen (which decreases), progesterone (which rises to help prevent premature contractions in the uterus) and testosterone (which may decrease during the second trimester).

Moreover, during pregnancy, the hypothalamus gland produces two extra hormones called corticotropin-releasing hormone (CRH) and vasopressin.

These hormones can greatly impact your mood, energy levels, sleep patterns, weight, etc. The best way to understand them is to keep track of how you feel throughout the day in a journal or log so that you can review what’s going on.

Understanding the changes in your body will help you make better decisions about self-care techniques like eating habits, sleeping habits, exercise routines, etc.  

Besides, here are some amazing self-care ideas that you can implement:

1) Exercise During Pregnancy

It's important to keep up with exercise during pregnancy. The most important thing to remember is, don't overdo it!

You may want to start with walking or other low-impact exercises. Check in with your doctor or midwife to ensure that what you're doing is safe for you and your baby.

• Make sure you drink plenty of water when exercising.
• Avoid overheating by wearing breathable clothing and making sure the environment around you isn't too hot.
• If you're doing any heavy lifting, take frequent breaks so as not to overtax yourself or your uterus. However, please check with your doctor before indulging into any such activity.
• Try keeping a prenatal journal of your workouts so they can be tracked easily at checkups later in the pregnancy.

2) Get Enough Sleep

Getting enough sleep is vital during pregnancy. Ensuring you have at least 7-8 hours of quality sleep every night will improve your health, mood, and energy levels.

Quality sleep is important for overall health, immune function, brain functioning, energy levels, mood regulation, etc. Pregnancy hormones have a direct effect on the body's circadian rhythm, which can lead to insomnia and fatigue.

Some studies suggest that women who don't get enough sleep are at increased risk of gestational diabetes. Moreover, a small study in China found that pregnant women who slept less than six hours per night were nearly twice as likely to develop high blood pressure during their pregnancies compared to those who slept eight hours or more per night.

If you're struggling with insomnia, talk to your doctor about ways to manage it so that it doesn't impact your health or ability to take care of yourself and your baby. 

3) Eat Well

Eating nutritiously during pregnancy is vital to your health and that of your baby. A healthy diet is rich in iron, calcium, folic acid, vitamin C, protein, fibre and omega-3 fatty acids. Take your medications and recommended supplements regularly. 

Eating more fish, red meat or nuts will provide you with the omega-3s necessary to help with the neurological development of your baby's brain.

Choose whole grains instead of refined carbohydrates (white rice) as they contain higher levels of B vitamins as well as other important nutrients like zinc.

4) Practice Yoga

Yoga poses will allow you to stretch the different muscle groups while improving flexibility.

Inversions, like the shoulder stand and headstand, are perfect because they balance the nervous system and help strengthen your core muscles that can get fatigued with pregnancy.

Pranayama breathing techniques also work wonders by focusing on deep breaths from the nose (puraka) to create more space in your lungs. Yoga should be practiced in the presence of a certified trained practitioner.

5) Take Baby Breaks

Breaks are an essential part of self-care, but they can be especially important during pregnancy. Taking small breaks to do things you enjoy will boost your mood and help alleviate some of the mental strain associated with carrying a child.

When you take care of yourself physically and mentally, it creates a better balance in your life. You may want to try focusing on activities that get you outdoors and in contact with nature or involve movement.

6) Massage Your Body

Massages not only feel great but also benefit the mother-to-be by enhancing blood flow and circulation, which has been shown to reduce back pain.

Massages can help you maintain or increase muscle mass as you gain weight during pregnancy. We recommend using any oil you like, but ensure it's unscented. 

Massages also help reduce swelling in your ankles, which can be caused by increased blood volume. It's important to find a qualified massage therapist who will adapt their technique for pregnancy.

7) Meditate on Peaceful Things

Meditating can help you feel calm and connected to all that is good in your life. Connecting with the universe in this way will also encourage feelings of self-compassion, which can be crucial during pregnancy. This mediation technique is best done lying down, but if you need to make adjustments, you should always consult your healthcare provider first.

It's easy to stay on the go during pregnancy, but taking the time to find inner peace can be really beneficial. Take 15 minutes before bedtime or when you need to ground yourself to practice mindful meditation.

Sit in a comfortable position and focus on your breath as it enters your body, as you slowly exhale and repeat 'peaceful'. Do this until you feel completely relaxed, which might take some time.

8) Laugh As Much As Possible

You might be affected by bouts of anxiety and depression during pregnancy, so having something to laugh about on the regular can help.

Since laughing releases endorphins, it can alleviate stress, reduce the likelihood of chronic conditions like high blood pressure and improve your mood and general well-being.

Even more so, it can help your immunity because laughter has been shown to stimulate the body's production of an antibody that produces antibacterial substances in response to invasion by a foreign substance.

9) Nurture Your Intuition and Spiritual Strength

As you prepare to expand your family, be sure to make space for the changes that are about to come. Being mindful of what you want will help keep you grounded during pregnancy and beyond.

You may want to attend workshops, spiritual services, or yoga classes that can assist in this process. Keep an open mind. Allow yourself the opportunity to recognize when something may not be aligned with your intentions so you can move past it before negativity takes hold.

10) Spend Time Alone in Nature

Take time to be by yourself in nature. Going on walks, hiking, or spending time by the water will allow you to step away from the chaos of life and get back into touch with your mind, body, and spirit.

Conclusion

Being pregnant isn’t all about the baby; it’s also about you and your body. One of the best things you can do for yourself is to take care of your physical, mental, and emotional health.

Remember that it's important to treat your body with respect and not put undue pressure on it by carrying extra weight or not taking care of yourself properly.

While some fatigue may be unavoidable as you go through this demanding process, it doesn't mean that the joys of life have disappeared. There are many ways you can still connect with those around you and enjoy life!