Pregnancy

Pregnancy Self-Care Tips

Article By

Kate

Published On

10 Mar, 2025

Read Time

4 minutes

Pregnancy is a transformative experience that brings significant physical and emotional changes.

This blog provides practical self-care tips to help you navigate these changes, support your well-being, and embrace your pregnancy to the fullest.

How you can care for yourself when pregnant

A healthy pregnancy involves prioritising your physical and emotional needs. We're here to guide you with practical self-care tips, covering all the essentials (and some extras).

Pregnancy exercises

Moderate exercise, like walking, swimming, or prenatal yoga, offers numerous benefits during pregnancy, including improved mood, reduced discomfort, and preparation for labour. Always consult your doctor before starting any new exercise routine when pregnant, but you should be able to continue your usual activities as long as you feel comfortable, listening to your body and stopping if you experience any discomfort.

Remember, even if you're active, you may need to adjust your routine as your pregnancy progresses.

Build a support network

Don't underestimate the importance of support during pregnancy. Building a network of partners, family, friends, and professionals provides a vital outlet for concerns and advice. Support can be practical, emotional, or professional. Consider joining local groups or antenatal classes to connect with others and reduce isolation.

Prioritise rest and sleep

Getting good sleep during pregnancy can be challenging, but there are several strategies you can try.

Establish a regular sleep schedule: Maintain consistent sleep and wake times if you can, this will help support your body's natural circadian rhythm.
Develop a relaxing bedtime ritual: Wind down before sleep with calming activities like a warm bath or reading.
Sleep on your left-hand side: This sleeping position helps enhance blood flow to your baby and your kidneys. You can use pillows for added comfort and support as your bump grows.
Hydrate: Drink plenty of water throughout the day but try not to drink too much before bed.
Practice relaxation techniques: Try to ease any worries and promote restful sleep with deep breathing or prenatal yoga.

Eat healthily

A balanced diet of fruits, vegetables, lean proteins, and whole grains, and drinking plenty of water, is important for us all, but especially so during pregnancy. Avoid these foods during pregnancy: raw or undercooked meats, fish, and eggs; unpasteurised dairy; and high-mercury fish.

Treat yourself

Prenatal massage is a safe and effective way to alleviate pregnancy-related aches and pains, such as backaches and swelling, and to promote relaxation. Always check in with your healthcare provider before getting a massage, and choose a therapist specifically trained in pregnancy massage.

Skincare during pregnancy

If you have any specific skin-related concerns, talk to your doctor or a dermatologist, but in general, you can keep your skin looking and feeling healthy during pregnancy by using gentle, fragrance-free products and moisturising often.

Sun protection

In Australia, sun protection is crucial, especially during pregnancy. Hormonal changes can lead to melasma, or the 'pregnancy mask', which causes dark patches on the face. Increased estrogen and progesterone stimulate melanin, and our strong sun intensifies this. To prevent or minimise melasma, use a broad-spectrum sunscreen with an SPF of 30 or higher, even on cloudy days.

Stretch marks

Stretch marks are common and normal during pregnancy, as the skin stretches to accommodate your growing baby. While genetics play a significant role, proper skin care can help minimise their appearance, although complete prevention isn't always possible.

Keeping your skin well-hydrated with moisturisers and oils containing ingredients like hyaluronic acid, cocoa butter, or vitamin E can improve skin elasticity. Consistent application of these products, especially on areas prone to stretch marks like the abdomen, breasts, and thighs, can contribute to healthier skin and potentially reduce the severity of stretch marks. Gentle exfoliation can also help promote cell turnover.

Pregnancy dental care

Pregnancy hormones can make your gums more sensitive and prone to problems. So, it's really important to take good care of your teeth. Brushing and flossing daily and seeing your dentist for regular checkups are especially important during pregnancy.

Vitamins during pregnancy

It's strongly recommended that pregnant women, or those planning pregnancy, focus on supplementing with key nutrients.

Folic acid is key before and during early pregnancy to help prevent birth defects. Iodine is also crucial for the baby's brain development and is often recommended throughout pregnancy and breastfeeding. While many prenatal vitamins contain these and other helpful nutrients like Vitamin D and Iron, it's best to chat with your doctor or midwife to find the right vitamins for you.