If you are pregnant, congratulations! Pregnancy is a beautiful time in a woman’s life, but it also comes with unique challenges as your body experiences physical and emotional changes. Here are our top 10 tips for feeling your best during pregnancy:
Attend all prenatal appointments.
It is so important to attend all prenatal appointments and to voice concerns or questions you have along the way. There are no “stupid questions”. Choose a provider that you feel the most comfortable with and plan to attend and actively engage in all appointments.
Gather a team – some providers to consider are:
- Midwife/OBGYN – for your basic pre-and post-natal care, and your labor and delivery.
- Pelvic Health Physical Therapist – to assess and prep your body and pelvic floor for L&D as well as help you rehab and safely return you to your previous activities. Many women assume they are “cleared” after their 6-week OB appointment, but there are often missing links that can be checked and rehabbed by a specialist PT.
- Doula – for an advocate/support person during L&D, as well as to educate and support you pre- and post-partum. Doulas have been shown to decrease your odds of interventions and adverse outcomes.
Maintain a Balanced diet
As difficult as it may be at times (ahem, first trimester), it is important to try to maintain a healthy, balanced diet. This will give you the nutrients you need to feel your best, as well as give the baby what it needs to thrive and grow.
A good rule of thumb is to have a close to equal amount of carbs, protein, and fats at each meal. And when snacking, try to avoid having “naked carbs”. Always try to pair carbs like a serving of fruit, with a fat or protein. An example of this is an apple with almond butter. This keeps your blood sugar balanced, helping you feel fuller longer, as well as helping prevent gestational diabetes.
Staying active
It is recommended to continue the same type and level of activity that you were doing pre-pregnancy. Exercise creates endorphins that elevate your mood and energy levels, leaving you feeling great. It will help you maintain muscle mass and endurance which is essential for giving birth and in the postpartum period.
If you were not exercising at all before, start with short, 20-minute walks and build up to 45-60 minutes from there. Working with a physical therapist is another great option to help you build an individualized exercise plan. Even small, regular bouts of activity are very helpful if that’s all that you can fit in.
Staying present
It is so easy to get overwhelmed during pregnancy by the plethora of information on the internet, as well as other people sharing (or maybe over-sharing) their own personal experiences. Try to keep your head where your feet are and take it day by day.
Things to try to create a calm, present mind: journaling, mindfulness meditation (calm app, headspace app), and walking outdoors.
Sleep
Prioritize sleep to feel your best during pregnancy. You need good quality sleep to fully recover from each day and to feel optimal going into the next day. Your body is working VERY hard after all!
Tips for good sleep hygiene: sleep in a completely dark room, no large meals before bed, avoid screens 1 hour before bed, avoid exercise just before bed, avoid caffeine after 2 pm, and try winding down with a calming activity like reading or meditation.
Stay hydrated
You will notice a big difference during your pregnancy whether you are hydrated or dehydrated! Dehydration will increase fatigue, cause muscle and potentially uterine cramping, as well as contribute to headaches/migraines.
Try adding an electrolyte pack to your water to help increase water’s absorption into your cells.
Listen to your body
Most importantly, listen to your body. It is easy to compare your experience to another friend’s or family member’s experience. You know your body best, and you know when you need a little extra rest or a day to yourself. Honor these feelings and be vocal when you need extra help or a break!
We hope these tips leave you with some inspiration to have your best pregnancy yet!
Reach out to us today to learn more about how we can help you achieve your goals during your pregnancy and beyond!
