Pregnancy is a memorable experience for many women, especially for first-time moms. While enjoying your unborn child’s heartbeat and little kicks, taking self-care during pregnancy is essential to ensure a healthy delivery. Pregnancy can trigger multiple changes in your body, including mood swings, morning sickness, cramps, and hot flashes. Self-care during pregnancy will help you be physically and mentally prepared for your big day. This article explores self-care tips to help you maintain your health and wellness throughout pregnancy.
1. Follow Your Doctor's Instructions
Carefully follow the advice and instructions given by your OB/GYN, including practicing exercises and engaging in general wellness activities. Be sure to attend all your scheduled prenatal visits to help your OB/GYN monitor your health as well as your baby's. A prenatal visit is also the time to ask your OB/GYN questions or address any concerns you have about your pregnancy.
2. Eat a Healthy and Balanced Diet
Eating a nutritious diet throughout pregnancy is crucial for your baby's brain development and healthy birth weight. Also, it helps reduce the risk of congenital disabilities and gets rid of some annoying pregnancy symptoms, such as morning sickness, nausea, and fatigue.
Drinking plenty of water (at least 8-10 glasses) should also be a part of your healthy diet, as it helps reduce the risk of urinary tract infections, constipation, and swelling.
3. Stay Active
Exercise is vital during pregnancy, as it helps maintain a healthy weight, helps you sleep better, and combats fatigue. The American College of Obstetricians and Gynecologists recommends that pregnant women engage in at least 150 minutes of moderate-intensity aerobic exercises every week. However, make sure to discuss with your OB/GYN concerning the safest pregnancy exercises you can perform.
4. Get Enough Rest
Fatigue and lack of sleep are common during pregnancy. Therefore, naps during the day can help regain energy. Follow a good sleep routine that includes getting to bed early enough so that you can have 7-9 hours of sleep.
5. Spend Time in Nature
Spending quality time outdoors will help reduce your cortisol (a stress hormone) levels while calming your mind. Whether you simply walk around your garden or visit the nearby park, breathing the fresh outdoor air and being near trees have therapeutic effects. You can also practice meditation, exercise, or both while being outdoors.
6. Talk to Your Partner or Support System
Regardless of whether it is your first child or second, it is good to have frequent check-ins with your partner or any other loved one to discuss your thoughts, concerns, dreams, and feelings about the new child. Sharing your feelings about pregnancy with your support system can reduce stress.
7. Unplug Yourself from the Digital Space
In the present age of social media, we are often glued to our devices, checking emails, texts, social media notifications, etc. Excessive use of digital technology during pregnancy can harm your physical and mental health. Therefore, once in a while, disconnect yourself from the digital world and use that time to be with your family and friends or engage in activities you enjoy.
8. Avoid Harmful Substances
Avoiding harmful substances during pregnancy is crucial for your baby's well-being. Say no to smoking, or drugs, and limit caffeine intake. Prioritize a healthy environment for your baby's growth and development.
9. Comfortable Clothing
Choose clothing that fits well and supports your changing body during pregnancy. Opt for loose, breathable fabrics that make you feel comfortable. Choose supportive footwear like shoes and consider low-heeled options to ease any discomfort.
10. Prepare for the Little One
Create a list of things you need to do for your unborn child before they arrive, like buying clothes, creating a care basket, preparing your baby's bed, etc. However, make sure to create a realistic, manageable list, and don't stress yourself to complete all the things on the list. Focus on the essential things first and do the remaining as you get time.
If you are a non-Libyan, you can make an appointment with a gynecologist through the following numbers:
- IRC Health Service Abuhrieda: 0921559771
- IRC Health Service Al-Dahmani PHC: 0910021584
You can also learn how to make a medical appointment here.
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