Carrying a baby is one of the most exciting and miraculous moments in a woman’s life. But, being pregnant is also filled with physical and emotional changes that require special care. From how to alleviate back pain to getting enough sleep, pregnancy wellness is all about prioritizing your physical and mental health during this time. Whether you’re a first-time expectant mother or a seasoned veteran, pregnancy wellness is about understanding your body and providing the love and support that both you and your baby need.
1. Allowing Your Body & Baby to Flourish During Pregnancy
Pregnancy is such an exciting and life-changing event! Throughout the duration of this special time, it’s important to think about providing your body – and growing baby – with the best nourishment possible. Here are a few ways to do just that:
- Eat a varied and balanced diet. This will help you and your baby get all the essential nutrients needed to stay healthy. Incorporate lots of fruits and veggies, whole grains, proteins, and healthy fats.
- Stay well-hydrated. Drinking plenty of water is one of the most important things you can do while pregnant. When feeling thirsty, choose plenty of water and/or unsweetened drinks such as herbal teas, fresh juices, and even mild soups.
- Be mindful of your movements. When exercising, lift weights with caution and take extra care when bending, twisting, and turning. Consciously pay attention into your body’s physical cues and rest when needed.
- Get plenty of sleep. Ensuring that you get enough rest can be a challenge in itself. Aim to get 7-9 hours of sleep each night as this will help reduce exhaustion while also providing your body with much needed energy.
In addition, it’s also beneficial to manage stress as much as possible throughout your pregnancy. Try out calming activities such as breathing exercises, yoga, listening to soothing music, or taking short walks. By allowing your body and baby to flourish, you can trust that all will go well with your pregnancy!
2. Enjoying a Healthful Pregnancy
Taking care of yourself while you’re pregnant is a way to show love to your baby, even when they aren’t here yet. Doing your best to stay healthy and nourished during your pregnancy can help your baby develop and grow in a healthy way. Here are a few tips to enjoy a healthful pregnancy:
Make Smart Food Choices
- Include fruits and vegetables at every meal
- Aim for foods high in calcium, folate, or iron
- Choose healthy fats such as nuts, avocado, and olive oil
Another way to nourish yourself is to take your prenatal vitamins and ensure you’re getting essential vitamins and minerals to keep you and your baby healthy.
Regular Exercise
Getting in regular exercise can help to reduce the physical discomforts of pregnancy and has even been linked to a reduced risk of preterm labor. Walking, swimming, and light weight lifting are all wonderful ways to stay active during pregnancy.
Prioritize Self-Care
Try to make sure you have plenty of time off your feet. Stress can be taxing, so give yourself a break with a relaxing bath or a soothing massage. Doing something kind for yourself is a great way to stay balanced and enjoy your pregnancy.
3. Optimizing Nutrition for You & Baby
Building a strong, healthy body for you and your little one while pregnant is a priority, from staying as active as possible to eating well-balanced meals full of nutrients. To make sure you’re equipped to care for your new bundle of joy, it’s best to consume foods that are packed with the nutritional fuel you need throughout each trimester.
A nutritious diet consists of proteins, carbohydrates, fats, vitamins, minerals, and fluids. During pregnancy, however, getting enough of certain essential nutrients is even more important. Here are a few of the specific nutrition elements and tips for achieving that perfect balance:
- Protein: An adequate intake of proteins helps to build the baby’s body. Aim for about 71 g of protein per day or roughly two 3-ounce servings of lean meat, poultry, or fish, or one-half cup of cooked beans.
- Iron: Eating foods rich in iron—like red meat, cooked dried beans, spinach, enriched cereal, and iron-fortified breads—helps to prevent iron deficiency anemia during pregnancy. It’s important to take in 27 mg of iron a day.
- Folic acid: Increase your intake of folic acid during pregnancy in order to reduce the risk of neural tube defects. Good sources include fortified breakfast cereals, green vegetables, beans, and oranges.
- Calcium: For strong bones for you and your baby, it’s recommended to take in 1200 mg of calcium daily from foods such as yogurt, cheese, milk, kale, and salmon.
- Vitamins: Increase your daily vitamin intake by taking a supplement and by eating foods high in Vitamin C and Vitamin A, like grapefruit, honeydew melon, green leafy vegetables, and carrots.
These are only a few of the important elements your body needs for optimum nutrition. Talk to your physician to determine what lifestyle changes and dietary choices make the most sense for you, your baby, and your overall health.
4. Staying Active for a Fit Pregnancy
Pregnancy is an exciting time that shouldn’t be filled with guilt or overly strict rules. Rather, it’s a time to embrace the changes in your body, while still taking care of yourself with healthy habits. It’s important to stay physically active during pregnancy for so many reasons:
- Boosts mood and helps ease stress
- Increases energy levels
- Keeps pregnant women stronger, more prepared for childbirth
When it comes to physical activity, moderation is the key. Your prenatal care provider will give you the best advice on what’s safe to do while pregnant, and they may even have activity guidelines you can follow. Here are a few tips:
- Take daily walks for 30 minutes or more, or break it up into 10-minute chunks.
- Do low-impact activities like swimming or yoga.
- Avoid contact sports or activities that will require jumping or changes in direction.
- Don’t forget the importance of stretching. It can help improve posture and reduce discomfort as your baby bump continues to grow.
Sometimes, finding the motivation to exercise during pregnancy can be challenging. Listen to your body and don’t push yourself too hard. It’s not the time to be overly hard on yourself. Focus on the positive – on the amazing body you and your baby are building together.
5. Embracing Self-Care for a Balanced Pregnancy
Maintaining a healthy pregnancy is not just about having regular appointments with your doctor—it is about finding a balance between your physical, emotional and mental states. Here are five ways to practice self-care and experience an overall balanced pregnancy.
- Listen to your body. Pay attention to the needs of your body and learn to take breaks or slow down when it’s necessary. Take your prenatal vitamins, get enough rest, eat nutrient-rich foods, and drink plenty of water.
- Move your body. If you are able, exercise regularly to maintain a healthy physique for yourself and your growing baby. Whether you engage in walking, yoga, swimming or simple pregnancy-safe exercises, the physical activity can help reduce stress levels for you, and release feel-good endorphins.
- Practice mindfulness. Take a few moments each day to be present and mindful of the moment. Gently close your eyes to observe any pain or discomfort in your body and then practice breathing exercises to encourage relaxation.
- Focus on the positive. Balance negative thoughts with positive ones. For example, instead of thinking “I won’t fit into my regular clothes ever again”, practice reframing to “I am growing a healthy baby and that is something to be grateful for.”
- Connect with other women. Reach out to other pregnant women or those who have been through pregnancy before and share stories or provide psychological support. Building a network of support can be beneficial so you can be empowered by and encouraged with other fellow mothers.
Take the time to take care of yourself during this important time of life, and you will experience a balanced pregnancy with positive energy.
As you embark on your own exciting journey through pregnancy, remember to take the time to prioritize your wellness and nurture your body for both you and your growing baby. With the rise in awareness surrounding the importance of prenatal care, you can make sure you’re taking all the best steps in this special time of growth and development. A healthy mother means a healthy baby – and that’s something you can always be proud of!
