Being pregnant is amazing, but you're growing a baby, and that means your body and feelings change a lot. This blog is about helping you take care of yourself during this time.
We'll share easy ways to feel good, both physically and emotionally, to help you enjoy your pregnancy and feel your best.
How do I take care of myself while I'm pregnant?
Taking care of yourself during pregnancy involves a combination of physical and emotional well-being.
Looking for tips on self-care during pregnancy? We’ve got you. Here's a breakdown of key areas to focus on.
Stay active
Regular, moderate exercise during pregnancy, such as walking, swimming, or prenatal yoga, can improve your mood, reduce discomfort, and prepare your body for labour.
If you’re pregnant, you should always speak to your doctor before starting any new exercise routine.
You can keep up your normal daily physical activity or exercise for as long as you feel comfortable but remember to listen to your body and stop if you experience any discomfort or warning signs. Even if you're very fit, you'll likely need to modify your exercise routine as your pregnancy progresses.
Rest when you need to
Getting good sleep during pregnancy can be challenging, but there are several strategies you can try.
- Prioritise a consistent sleep schedule, even on weekends, to regulate your body's natural sleep-wake cycle.
- Create a relaxing bedtime routine, such as taking a warm bath or reading a book, to wind down before sleep.
- Sleep on your side, preferably the left, to improve blood flow to your baby and kidneys, and use supportive pillows to help alleviate discomfort.
- Stay hydrated throughout the day, but limit fluid intake before bed to minimise nighttime toilet trips.
- Try relaxation techniques like deep breathing or prenatal yoga to ease anxiety and promote restful sleep.
Pregnancy can change your skin. To keep it healthy, use gentle, fragrance-free products and moisturise often. If you have any specific skin-related concerns, talk to your doctor or a dermatologist.
Sun protection
Sunscreen is especially important during pregnancy, even on cloudy days, due to hormonal changes that make your skin more susceptible to hyperpigmentation, specifically melasma, often referred to as the "pregnancy mask".
Melasma is dark patches on the face, particularly the forehead, cheeks, and upper lip. Increased estrogen and progesterone levels stimulate melanin production, and sun exposure intensifies this effect. Using a broad-spectrum sunscreen with an SPF of 30 or higher helps to block harmful UVA and UVB rays, preventing or minimising the development of these dark spots.
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 skincare 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.
{"fields": {"internallink": ["/"], "externallink": [""]}}Seek support
Seeking support during pregnancy is a crucial aspect of self-care.
Building a support network, which can include partners, family, friends, and healthcare professionals, provides a safe space to express concerns, alleviate stress, and gain valuable advice.
During pregnancy, support can take many forms, from practical assistance with daily tasks to emotional reassurance and access to professional guidance. Engaging with local groups or antenatal classes can also build a sense of community and reduce feelings of isolation.
Nourish your body
Focus on nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains, and try to drink plenty of water throughout the day.
Foods to avoid during pregnancy include raw or undercooked meats, fish, and eggs; unpasteurised dairy products; and high-mercury fish.
Book a massage
Pregnancy massages are safe and gentle. They can help ease common pregnancy pains like backaches and swelling, reduce stress and help you relax. Always talk to your doctor before getting a massage, and make sure the therapist is trained in pregnancy massage.
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.
Pregnancy supplements
Certain supplements – especially folic acid, iron, and calcium – are vital for your baby's development and your health during pregnancy. Your doctor will recommend the appropriate vitamins.
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