Pregnancy is a transformative journey, not just for the baby but for you as well. While the world may focus on your baby-to-be, you need to remind yourself that you matter. Ensure a healthier you for a healthier baby, so make time for “me time”. There is no one “right” way to treat yourself and practice self-care in pregnancy. So do what feels right for you. Here are some holistic pregnancy self-care tips tailored to each trimester. Ensuring a harmonious balance for both you and your little one.
First Trimester: Laying the Foundation for Self-care In Pregnancy
The first trimester can be a whirlwind of change and a bit overwhelming. You just found out you are pregnant, and you suddenly need to make decisions about your lifestyle to accommodate your bundle of joy. There are some things you can do to ease your stress and practice self-care in pregnancy. Choices you make should always be based on your preferences and what is available to you.
Build Your Pregnancy Support System
Despite common advice to wait until after the first trimester to tell people your good news. This time can be filled with some anxiety and is a pivotal time for sharing your joy and apprehensions with those you trust. It really does take a village to raise a child, so there is nothing wrong in starting early in building your village. I suggest announcing your pregnancy to who you feel comfortable with, when you feel comfortable. Feel free to ask them for help and support when you need it, because asking for help is a part of self-care in pregnancy.
Make Some Diet and Lifestyle Modifications
Eating healthy foods, drinking sufficient amount of water and regular simple exercise are important for your entire pregnancy. Continue your daily physical activity for as long as you are comfortable doing so. The more active you are during your pregnancy, the easier it will be for you to adapt to your changing body. As a general rule, you should be able to hold a conversation while working out. Eat a variety of foods to make sure you are getting adequate energy, protein, vitamins and minerals. Always consult with your healthcare provider about diet modifications and exercise during pregnancy.
Start a Good Prenatal Vitamin
Speak with your healthcare provider about recommendations for good prenatal vitamins to support you in having a healthy pregnancy. Starting a good prenatal vitamin is a part of pregnancy self-care. It would help prevent nutritional deficiencies that could make your baby more susceptible to birth defects.
Invest in Pregnancy Safe Skincare
Your first trimester is a good time to assess your skincare routine and swap out with pregnancy safe skincare alternatives. This gives you peace of mind knowing that you’re doing better for your baby and making healthier choices. This should help you feel good both physically and mentally.
Prevent Stretch Marks
When it comes to stretch marks, prevention is surer than cure. It is best to start using stretch mark treatment from your first trimester rather than wait for them to become an issue in your second trimester. You should opt for emollient creams containing ceramides, glycerin, ammonium lactate, propylene gylycol, hyaluronic acid, allantoin, elastin and collagen for managing stretch marks effectively.
Manage Early Pregnancy Symptoms
Symptoms in early pregnancy can be uncomfortable but there are some simple self-care tips you can try to relieve to relieve some of these symptoms. Experiment with natural remedies like ginger or chamomile tea to relieve nausea and vomiting symptoms. To help with constipation, try incorporating more fibre-rich foods to your diet like oats, beans, nuts, whole grains, fruits like apples and blueberries and vegetables like cauliflower, green beans and potatoes.
Second Trimester Self-care: Nurturing Your Changing Body
Though symptoms from first trimester ease up during second trimester, you will still notice big changes in your body. To manage some of these changes that come with your expanding body try some of the self-care in pregnancy tips below.
Managing Lower Back Pain and Pelvic Pain
Regular exercise throughout pregnancy is recommended to ease the aches and pains that come with pregnancy. Yoga is low-impact and stress-reducing so try prenatal yoga classes, gentle stretches at home in the morning or before bed or an at-home workout app may also be helpful. You can also give spa nights and muscle soaks a try or book a prenatal massage. There are treatment options available as well such support belts, so you can invest in a good belly belt or opt for physiotherapy or acupuncture treatments.
Managing Carpal Tunnel Syndrome
Simple measures like rest, ice and elevating your hand and wrist can alleviate discomfort. Engaging in therapies such as physiotherapy or occupational therapy can also be beneficial.
Addressing Pigmentation Issues
Second trimester of pregnancy usually comes with patches of darker skin on your face and neck, opt for pregnancy safe hyperpigmentation treatments such as azelaic acid, lower concentration glycolic acid (10% or less), antioxidants like Vitamin C, Vitamin E, ferulic acid and physical sunscreen. Consulting a dermatologist or your healthcare provider for appropriate options is advisable.
The Third Trimester: Preparing For The Finale
This is final countdown time; you may feel more uncomfortable during the third trimester because your baby is reaching full-term. Don’t stop any of your good self-care in pregnancy practices. Continue with your spa nights, muscle soaks and all established healthy practices. The thought of the big day might come with some anxiety, so try to prepare way ahead of time.
Eat Small Meals Often
Eating small meals often, rather than larger meals three times a day can help manage heartburn, a common issue in the later stages of pregnancy. Avoid eating within 2 hours of going to bed at night. Cutting down on drinks containing caffeine and foods that are spicy or fatty can also provide relief.
Buy A Comfortable Pregnancy Pillow
Many expecting mothers find it difficult to sleep comfortably with a growing belly and aching body, but maternity pillows can help you fall asleep easier and wake up without discomforts. You can get a pillow to support your whole body or specific areas like your arms, legs and your baby bump. Pregnancy body pillows come in different shapes and sizes including J-, C- and U- shaped options.
Prepare Ahead of Time
Waiting until the last minute to prepare for delivery and your baby, can create unnecessary stress and isn’t the best idea as babies can come anytime. Organise your nursery, finalise your birth plan and pack your hospital bag in advance to reduce last-minute stress. It also doesn’t hurt to prepare a postpartum kit with items like perineal pads to aid your recovery post-delivery.
Pregnancy is an extraordinary journey of growth and transformation. By prioritising self-care, you not only nurture your well-being but also create a healthy environment for your baby, so embrace these changes with grace.
