During pregnancy, a woman’s body creates an environment in which an entire human being is formed. What could be more amazing than that?
Even in these chaotic times that we all are living through, a woman’s primary focus has to be on her physical and emotional needs in order create the best environment for the developing baby. As soon as you start considering becoming pregnant, and in the early weeks of your pregnancy, you want to be working with your family doctor and obstetrician to create the most nourishing and stable environment for you and baby. Some of the most important elements of a healthy pregnancy plan include:
From the first trimester through delivery of the new baby, a woman’s nutritional requirements change in order to meet the demands of the transformation taking place within her body. Sufficient and consistent intake of protein, fat, and carbohydrates (the macronutrients), and vitamins, and minerals (the micronutrients) are crucial for a healthy pregnancy. So how much does a woman need in each trimester?
For most normal-weight pregnant women (who don’t have other medical conditions or health concerns that may affect the pregnancy) the amount of calories needed per day in each trimester is approximately . . .
The source of calories for a woman during pregnancy should come from
Pregnant women who are vegetarian and vegan will have additional dietary considerations to discuss with their doctor to be sure they are meeting caloric and nutrient needs. For every pregnant woman, it’s important to try to choose foods that are organic, non-GMO, and antibiotic-free to ensure chemicals are not passed along to the baby.
If you live in an area with high pollution in the air or water, invest in a surgical mask to wear outdoors and a water filter for your home and water bottle. Avoid areas where smokers congregate to prevent second-hand smoke exposure. Avoid drinking alcohol during pregnancy. Always check with your doctor before taking over-the-counter medications.
Exercise is essential for a healthy body and mind before, during, and after pregnancy. Aerobic exercise enhances circulation, facilitates digestion, reduces stress, supports restful sleep, and strengthens the heart and muscles. Try to take a moderately-brisk 30-minute walk, twice a day. If it’s been a while since you’ve been physically active, check with your physician about the safest way to start. If you’ve been exercising regularly or are an athlete, you may need to modify your routine to reduce the risk of strain on the pelvic muscles that support the uterus.
Yoga, which is meditation in motion, can be practiced throughout pregnancy, with modifications made as the belly grows. Specific breathing patterns used in yoga help strengthen the respiratory muscles needed when the time comes for delivering the baby. Be sure your instructor is certified to teach yoga for pregnancy.
As your body changes, and the baby’s arrival date draws closer, there will be many sleepless nights. It’s important to form a consistent sleep routine and get adequate rest throughout the pregnancy. Restful sleep supports immunity, enhances resilience to daily stressors, and supports the development of the fetus. Try to keep consistent times for lights-out waking-up each day. If you have difficulty sleeping through the night, try taking a brief nap at least once during the day. Speak to your doctor about your sleep routine if you feel unrested, irritable, or unable to function throughout the day.
Pregnancy brings forth emotional ups and downs along with physical shifts that take place within a woman’s body. Even if you are pregnant during the best of times, and not during a pandemic or other crisis, pregnancy is equally exciting and exhausting.
Many of the things already discussed are an essential part of self-care for a pregnant woman. Additionally, a pregnant woman benefits from participating in activities that help to reduce the normal stress and anxiety that comes along with giving birth to a baby in an unpredictable world. Some self-care strategies include:
Prenatal and pregnancy massage to nourish the muscles and organs, lowers stress, and reduces swelling. It can also help reduce back and foot pain, improve sleep, reduce emotional angst that can arise as the due date approaches. Look for a licensed massage therapist who has been trained in therapeutic massage for pregnancy.
Meditation. Whether you use an app, music, or join a meditation class, meditation has numerous benefits for mom and baby. Meditation has been shown to reduce stress, lower heart rate and blood pressure, reduce inflammation, and ease feelings of depression and anxiety.
Join a Group. A support group for pregnant women is an excellent way to build community, reduce feelings of isolation, stress, and worry. Many hospitals and community centers offer in-person and virtual support groups.
These tips are just the beginning of the many important choices some women may need to make during pregnancy. The guidance presented here is generally considered safe during pregnancy; however, every woman’s needs during pregnancy are different and should be highly personalized. Please check with your physician before starting or changing your health routine to make sure everything is appropriate for you and baby.
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