Pregnancy is a time to listen to your body and put yourself first! So here are a few tips on how to look after yourself during pregnancy.
1. Stay hydrated
Grab a bottle of water and carry it with you. Try to drink around 8-12 glasses of water a day as this will increase your energy levels and can reduce any dizziness, headaches, or nausea you’re experiencing.
2. Stay active
Exercise is very important for your mental and physical wellbeing and can improve your mood as well as your sleep. The rule of thumb around exercising during pregnancy generally is that you can maintain what you were doing before, but try not to push it. Going for a walk in the fresh air, swimming, and yoga are all great low-impact exercises.
3. Eat a healthy, well-balanced diet
It’s important that you try to provide all the nutrients and minerals you and your baby need with good, healthy food. But don’t worry if you find yourself nibbling on crackers to help you through the nausea - your body will always push any stored up nutrients towards your baby.
4. Take daily vitamin supplements
The key vitamins that you should be taking during pregnancy are vitamin D (10 micrograms per day) and folic acid (400 micrograms per day for the first 12 weeks).
5. Look after your pelvic floor
Practise pelvic floor exercises daily, if possible, as this will help prevent pelvic issues, including incontinence and prolapse. There are some great apps out there that will send you reminders of when to do them. Bear in mind that it’ll be more difficult in the later stages of pregnancy to get a full lift of the pelvic floor.
6. Try meditation or breathing exercises
Find something that resonates with you, and practise regularly. You’ll also be able to use these calming tips during labour, which is an added bonus!
7. Ask for and accept help
Allow someone to step in if you’re feeling tired and overwhelmed - remember, your body is hard at work creating a tiny human! This is often easier said than done. But if you start asking for and accepting practical help now, then it’ll come more naturally once the baby has arrived.
Take a seat, put those feet up, and close your eyes! No need to wait for the baby to arrive to get those extra Zs in!
9. Take time for yourself
Whether it’s running a bubble bath, having an early night, zoning out in front of Netflix, or booking a much-needed pampering session, you deserve some time just for you.
10. Talk to those closest to you
Make sure you keep your communication open with friends and family. There’s a lot changing, and it’s so important that you keep a strong support system now, and once the baby comes. And if you’re struggling, know that Tinto is always here!
Any and all of these tips will help keep your emotional and mental wellbeing on an even keel. But if you’re really struggling, please do reach out to your GP or midwife.