Pregnancy is an amazing phase but it also has its distinct challenges. Your body undergoes a dramatic transformation, and thus it is very important to take care of your health as it will impact on the health and well-being of your baby. Weight gain is the most visible change. There are extensive hormonal changes. Dietary requirements change and so does the state of mind. There are physical and mental challenges to cope with. Every pregnant woman needs optimum care, with some help from family and friends. Here are the most essential tips for a healthy pregnancy that will ensure your physical and mental well-being.
Physical Health Care
1. Skincare During Pregnancy
Taking care of skin is an inevitable step to maintain your beauty. According to Perfect Body Mate, about 70% of pregnant women suffer from stretch marks. They usually star appearing on your stomach, as well as on your thighs and buttocks. These ugly stretch marks can be prevented with regular and proactive skincare routines. Hydration is the key to fight these stretch marks. It will maximize your skin’s elasticity so that your skin becomes less vulnerable to them. Applying stretch mark creams and moisturizer is the most effective way to keep your skin hydrated. Another important benefit of these creams for stretch marks is that they contain collagen. Collagen is capable of enhancing your skin’s ability to heal from scars. You can easily do some research to find the best cream for your stretch marks.
2. Healthy Diet During Pregnancy
When it comes to diet during pregnancy, the goal isn’t to try to lose weight. It’s more about gaining weight within an appropriate range through healthy diet plans. During pregnancy you want to have healthy eating habits. It is important that your body receive adequate nutrition for your growing fetus. In order for your body to get the nutrients necessary, you should include each of the food groups. This will also ensure that your body absorbs enough vitamins that are important for the development of your baby. In terms of numerical value, you should consume an extra 300 calories per day for your body to have what it needs to support your pregnancy.
Mental Health Care
1. Sleep During Pregnancy
Tiredness and fatigue is one of the most common symptoms during pregnancy. Getting enough sleep is essential because it is physically and emotionally draining to maintain a second body in your belly. You should aim for about 1~2 more hours of sleep every day. Sleeping position is another factor to consider, as your regular sleeping positions may not be comfortable anymore due to your increased size of stomach. The best posture is sleeping on your left side. This will also be beneficial to your baby, as it will facilitate the blood flow and delivery of nutrients.
2. Mood Swings and Depression During Pregnancy
There are two common psychological problems you may experience during pregnancy. These are mood swings and depression. You may also experience periods of sadness and joy, lack of concentration, or insomnia, declining interest in different activities, recurring thoughts of hopelessness and feeling varying degrees of anxiety.
Effective ways of overcoming depression and managing mood swings during pregnancy include heartfelt conversations with the partner, spending more qualitative time with immediate family and friends, going out and socializing, watching lighthearted shows or reading books that can uplift the spirit, exercise and meditation. Deep breathing and meditation can be useful to regulate emotions. Healthy snacking can also regulate depression and mood swings. If you do not have loved ones around (for example, if you are overseas) can reach out to support groups, opt for psychotherapy, light therapy and also physiotherapy. Adequate rest, proper nutrition and hydration, acupuncture and herbal remedies can also be of much help.
Taking care of your health during pregnancy is important not only for you but your baby as well. Make sure you do enough research and consult with a doctor for any concerns you have. Certain things or tasks that may be safe for regular days, can likely cause problems when you are pregnant.