Saturday, September 30, 2023

5 Self-Care Essentials to Support You During Your Pregnancy

5 Self-Care Essentials to Support You During Your Pregnancy

Pregnancy is an exciting life experience for most mothers (and fathers) but taking care of yourself during this time is vitally important for your overall wellbeing. Your body undergoes several physical, mental and emotional changes that can leave you feeling overwhelmed and tired if you neglect self-care. What can you do to support yourself and your health during your pregnancy?

Some pregnant mothers take advantage of acupuncture Brighton practitioners offer to manage back pain, morning sickness and other pregnancy symptoms. Establishing a self-care routine that ensures you stay safe and healthy throughout your trimesters is also a good place to start. But, what does that look like?

Continue reading as we share self-care essentials every expectant mom should include in their daily pregnancy routine before the baby arrives on the scene.

5 Self-Care Essentials to Support You During Your Pregnancy

1. Stay Active

Staying active during all three trimesters keeps your body in good shape, boosts your mood and prepares you for the birth, while even speeding up postpartum recovery. Symptoms such as morning sickness or back pain could slow down your physical activity, but keeping up with daily exercise will help alleviate these conditions.

Most doctors would recommend sticking to moderate-intensity exercise and you should spend 30 minutes most days doing one of the following activities:

  • Walking
  • Swimming
  • Riding a spin bike

If you’re concerned about pregnancy complications, speak to your doctor before starting any physical activity.

2. Stick to a Healthy Eating Plan

If you weren’t following a healthy eating plan before you fell pregnant, now is the time to create and stick to one. Not only do you need proper nutrients during your pregnancy,but your baby needs a wide range of vitamins and minerals to grow and develop properly. The best way to do this is to incorporate the full colour spectrum of vegetables and fruit in your daily diet.

Your pregnancy eating plan should include healthy fats and high in protein. Reduce carbohydrates, trans fats and sugars and avoid the following foods until after your baby is born:

  • Raw seafood
  • Pre-prepared meals and deli meats
  • Soft cheeses
  • Anything that contains raw egg

Spacing out your meals into smaller quantities throughout the day can make it easier for you to cope with morning sickness and during the last stages of your pregnancy. Avoid “eating for two” as this isn’t necessary! Stick to the same meal portion sizes that you would normally eat to avoid putting on weight during this time. Drinking plenty of water is also essential for your self-care practice.

3. Get Enough Sleep

Unfortunately, most expectant mothers struggle with getting a good night’s rest. Changing hormones, physical pain associated with carrying a baby and general discomfort as your tummy grows are all responsible for restless sleep. However, getting enough sleep is vital for physical, mental and emotional wellness during pregnancy.

If you’re not sleeping well throughout the night, try to incorporate a pre-bedtime routine that prepares your body and mind for quality sleep. Here are some ways you can start winding down before hitting the sack:

  • Taking a warm bath
  • Switching off the laptop, TV and social media two hours before going to bed
  • Reading a good book
  • Drinking a cup of lavender or lemon balm herbal tea

Creating a soothing bedroom environment with comfortable bed linen, dimmed lighting and blockout curtains will help you sleep better at nighttime.

4. Book an Acupuncture Treatment

Acupuncture is a wonderful self-care treatment that can help you relax, reduce morning sickness or ease back pain or other painful symptoms associated with pregnancy. This ancient traditional Chinese medicine has been used for centuries to restore the body’s natural energy flow or Qi which is essential for overall wellbeing.

Acupuncture is safe for most pregnant moms and can help with:

  • Restoring energy levels
  • Relieving aches and pains without using medications
  • Achieving restful sleep
  • Treating low moods and anxiety

When booking pregnancy acupuncture Melbourne mothers must use an experienced and qualified practitioner who is skilled to treat pregnant moms.

5. Self-Care Includes ME Time

Including ME time in your self-care routine is essential for managing your mental health during an emotional and exciting time of your life. Taking time out for yourself gives you the space to gather your thoughts, enjoy activities that support you mentally and emotionally, and restore balance.

Consider incorporating the following activities into your daily self-care routine:

  • Meditation
  • Journalling
  • Walking in nature
  • Connecting with supportive and loving friends or relatives
  • Having regular daytime naps
  • Gentle yoga

Scheduling me-time during your pregnancy helps you to mentally prepare for a life-changing event and to cope with the arrival of your baby.

Final Thoughts

Incorporating self-care essentials into your pregnancy routine keeps you fit and healthy for the nine months you’re carrying your baby. It prepares you physically, mentally and emotionally for the birth of your little one and helps you cope with the first days of being a new mom.


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