Pregnancy can be a time of great joy—and stress. This is why it’s of the utmost importance to take care of yourself. By doing so, you’re not only enhancing your mental and physical health but also ensuring the health of your unborn child.
In this article, we’re going to go over our top self-care tips during pregnancy, helping you achieve a healthy and happy pregnancy. Let’s dive in!
How Should I Take Care of Myself During Pregnancy?
A healthy lifestyle during pregnancy can help you have an easier birthing process. As previously mentioned, it also increases the chances of having a healthy baby and may aid in your eventual recovery post-birth. Below, we offer a few tips on how to do just that.
Tip #1: Get Enough Rest
Rest is essential to a healthy pregnancy. In fact, sleep deprivation is linked to longer labour times, increased pain during labour, and increased inflammation.
If you are not getting enough sleep, here are some tips on how to get more rest:
- Make sure your bedroom is dark, cool, and quiet.
- Try a new (and relaxing!) bedtime routine.
- Avoid caffeine after noon (or at least try to keep it down).
- Aim for 7-9 hours of sleep per night.
Tip #2: Eat Healthy and Hydrate
Eating a healthy diet during pregnancy is key to keeping up your energy levels, preventing weight gain, and maintaining a good mood. The key is to focus on eating whole foods and obtaining all the nutrients your body needs for a healthy pregnancy, such as folic acid, calcium, iron, and vitamin D.
Most Medical experts also recommend that you eat smaller meals throughout the day instead of one big meal or snack. That way, your body has time between meals to absorb nutrients from food.
You also should drink plenty of water each day as it helps keep you hydrated and keeps your kidneys working properly. In fact, dehydration can lead to premature labour or low birth weight babies.
Tip #3: Start an Exercise Program
One of the best ways to prepare for a healthy pregnancy is to get active. An exercise program can help you control your weight, boost your mood, and improve your sleep quality.
You may already be in the habit of taking daily walks or exercising at home. But if not, it’s never too late to start. Here are some tips for getting started:
- Start slowly. Don’t try to do too much too soon, and don’t overdo it! Start with something easy for 30 minutes each day.
- Find a comfortable place. If you have trouble exercising in a gym, try an exercise program at home that allows you to work out wherever you feel most comfortable.
- Make sure you’re moving enough. While you definitely want to take time to rest, the body needs movement! Get out for daily walks or plan a time for exercise each week.
- Avoid jarring or jumping movements. Specific exercises aren’t recommended during pregnancy, such as jumping or sudden changes in direction. These can increase stress and cause trauma to the abdominal area, putting your baby at risk.
It’s all about finding the type of exercise that works for you and your life! Strength training, light aerobic activity, and yoga are all suitable options during pregnancy.
Tip #4: Find Ways to Manage and Reduce Stress
Controlling stress during pregnancy can help prevent high blood pressure, premature birth, and a low birth weight. Luckily, there are plenty of ways to do this, such as meditation, practicing gratitude, taking a vacation, spending time outside, journaling, talking with friends, and more. If you’ve had increased stress during this time, it may further be useful to seek out the help of a professional who can offer more specific strategies for your situation.
Tip #5: Get a Prenatal Chiropractic Care
During pregnancy, the extra weight, reduced flexibility, and hormonal changes can all contribute to back pain. The good news is that you can stop the pain before it starts by attending regular appointments with a chiropractor specialising in pregnancy care.
At Kiama Family Chiropractic, our team is experienced in pregnancy care. We are here to help you navigate this time and reduce any associated pain. Chiropractic care during pregnancy has many benefits, including:
- Decreasing the amount of pain experienced by mothers
- Improving childbirth outcomes
- Improving posture, which leads to less post-pregnancy back pain
- Improving sleep patterns that lead to more energy throughout your day
If you’re looking for a reputable and professional chiropractor in Kiama, look no further than Kiama Family Chiropractic. Using only the most gentle and safe techniques, our team can help you have a healthy, happy, and successful pregnancy. Contact us today to book your appointment.