A Complete Guide to Self-Care During Pregnancy

Pregnancy is a memorable experience for many women, especially for first-time moms. While enjoying your unborn child’s heartbeat and little kicks, taking self-care during pregnancy is essential to ensure a healthy delivery. Pregnancy can trigger multiple changes in your body, including mood swings, morning sickness, cramps, and hot flashes. Self-care during pregnancy will help you be physically and mentally prepared for your big day.

Here are some self-care tips to help you maintain your health and wellness throughout pregnancy.

1. Follow Your OB/GYN’s Instructions

Carefully follow the advice and instructions given by your OB/GYN, including practicing exercises and engaging in general wellness activities. Be sure to attend all your scheduled prenatal visits to help your OB/GYN monitor your health as well as your baby's. A prenatal visit is also the time to ask your OB/GYN questions or address any concerns you have about your pregnancy.

2. Eat a Healthy and Balanced Diet

Eating a nutritious diet throughout pregnancy is crucial for your baby's brain development and healthy birth weight. Also, it helps reduce the risk of congenital disabilities and gets rid of some annoying pregnancy symptoms, such as morning sickness, nausea, and fatigue.

A healthy and well-balanced pregnancy diet includes:

• Lean meat and proteins
• Foods enriched with iron, folic acid, proteins, vitamins, and calcium
• Fresh fruits and leafy vegetables
• Whole grains
• Dairy products
• Avocados
• Healthy fats
• Almonds

Drinking plenty of water (at least 8-10 glasses) should also be a part of your healthy diet, as it helps reduce the risk of urinary tract infections, constipation, and swelling.

3. Stay Active

Exercise is vital during pregnancy, as it helps maintain a healthy weight, helps you sleep better, and combats fatigue. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women engage in at least 150 minutes of moderate-intensity aerobic exercises every week. These may include brisk walking, swimming, and prenatal yoga classes. However, make sure to discuss with your OB/GYN concerning the safest pregnancy exercises you can perform.

4. Get Enough Rest

Fatigue and lack of sleep are common during pregnancy. Therefore, naps during the day can help regain energy. Follow a good sleep routine that includes getting to bed early enough so that you can have 7-9 hours of sleep.

5. Spend Time in Nature

Spending quality time outdoors will help reduce your cortisol (a stress hormone) levels while calming your mind. Whether you simply walk around your garden or visit the nearby park, breathing the fresh outdoor air and being near trees have therapeutic effects. You can also practice meditation, exercise, or both while being outdoors.

6. Talk to Your Partner or Support System

Regardless of whether it is your first child or second, it is good to have frequent check-ins with your partner or any other loved one to discuss your thoughts, concerns, dreams, and feelings about the new child. Sharing your feelings about pregnancy with your support system can reduce stress.

7. Unplug Yourself from the Digital Space

In the present age of social media, we are often glued to our devices, checking emails, texts, social media notifications, etc. Excessive use of digital technology during pregnancy can harm your physical and mental health. Therefore, once in a while, disconnect yourself from the digital world and use that time to be with your family and friends or engage in activities you enjoy.

8. Avoid Harmful Substances

Avoiding harmful substances during pregnancy is crucial for your baby's well-being. Say no to smoking, alcohol, or drugs, and limit caffeine intake. Prioritize a healthy environment for your baby's growth and development.

9. Comfortable Clothing

Choose clothing that fits well and supports your changing body during pregnancy. Opt for loose, breathable fabrics that make you feel comfortable. Choose supportive footwear like shoes and consider low-heeled options to ease any discomfort.

10. Prepare for the Little One

Create a list of things you need to do for your unborn child before they arrive, like buying clothes, creating a care basket, preparing your baby's bed, etc. However, make sure to create a realistic, manageable list, and don't stress yourself to complete all the things on the list. Focus on the essential things first and do the remaining as you get time.

Prioritize Your Pregnancy Self-Care with North Atlanta Women's Care

Taking care of yourself during pregnancy is important. If you're facing difficulties during this time, our team at North Atlanta Women's Care is here to help. We specialize in assisting expecting mothers and understand the specific challenges that come with pregnancy. Our goal is to offer tailored pregnancy care and support to ensure your well-being. If you're seeking help for self-care during pregnancy, contact us today.