Pregnancy is a time of life-changing changes for your body and mind. Embracing wellness throughout the journey is important to ensure you and your baby are healthy and well.
Exercise during pregnancy can help decrease stress, promote good sleep and improve psychological well-being. However, exercise should not be a substitute for proper nutrition and hydration during pregnancy.
Exercise helps keep gestational weight gain in check, relieves many pregnancy-related aches and pains, reduces the risk of preeclampsia, high blood pressure and postpartum depression, and improves sleep. It can also boost your mood and increase endorphins, natural painkillers produced by your brain.
Exercising is especially important in low-risk pregnancies. It is also beneficial for the baby, decreasing the likelihood of a variety of complications such as gestational diabetes and postpartum depression (via Good Housekeeping).
When planning an exercise program, make sure you’re listening to your body. Avoid exercises that could put you at risk for falling, contact sports or those that involve changes in oxygen levels.
In general, moderately intense exercises that increase the heart rate and lead to light sweating are best for pregnant women. Start slow, increasing the intensity a little at a time until you’re comfortable. And always get clearance from your doctor or midwife before beginning any exercise routine.
The food you eat during pregnancy affects both your health and the development of your baby. Proper nutrition can help keep you and your growing baby healthy, strong and happy during this amazing time.
Pregnant women should try to eat a variety of foods including a wide range of vegetables and fruits. These are good sources of vitamins, minerals and fiber.
Protein is another essential part of a healthy diet, helping to build muscle, bones, organs and tissues in both you and your baby. It also helps with the growth and development of your baby’s nervous system, as well as aiding vitamin absorption.
It’s also important to consume enough calcium. This nutrient is essential for the growth and development of your baby’s bones and teeth. It can be found in dark green leafy vegetables, bread, pulses and dried fruit.
Sleep is an important aspect of wellness, and getting enough rest is even more essential during pregnancy. Without a sufficient amount of quality sleep, women are more likely to suffer from health problems such as gestational diabetes and preeclampsia.
Many women experience sleep disruption during the first trimester due to hormone swings, nausea, and morning sickness. However, these symptoms can often be alleviated by eating a healthy diet, staying active, and relaxing.
One of the best ways to sleep better during pregnancy is by keeping a consistent bedtime and waking up routine. This will help your body get into a sleep rhythm, which will ultimately make it easier to fall asleep and stay asleep throughout the night.
During the second and third trimesters, some pregnant women have trouble sleeping because their baby is growing rapidly. The resulting pain, heartburn, and frequent urges to go to the bathroom can also keep you up at night.
There are a lot of things going on in your body while you’re pregnant. Your heart is working hard to keep up, you’re carrying around more weight than usual and your ligaments are stretching.
A lot of the time, this can lead to physical aches and pains, which is normal during pregnancy. But there are ways to make sure you’re relaxed and feeling good!
For example, a great way to relax is by taking a few moments each day to do something you enjoy. It can be as simple as doing a little yoga or just sitting down and watching a movie.
Studies show that practicing relaxation on a regular basis can help you cope better with stress and anxiety. It can reduce feelings of fatigue, improve sleep and may even lower your blood pressure. This is all important for you and your baby! It can also help you prepare for labour and birth. Several studies show that women who practice relaxation are more likely to have shorter labours, less pain during delivery and fewer postpartum complications.