Pregnancy can be a time of blissful bonding with your unborn baby, indulging in a little extra treat here and there because you’re “eating for two” now, and growing a dainty little pot belly.
However, sometimes preparing for new things can add stress.
If you’re pregnant and finding that your stress levels are going through the roof, you can rest assured there are lots of things you can do to help yourself not just survive, but thrive during this special time in your life.
Below are some handy tips to keep in mind by Blackmores’ Advisory Naturopath, Charmaine Sofia.
Dietary advice
- Aim to eat a diet that consists mainly of fresh fruit and vegetables, lean protein, whole grains and good quality fats.
- Ensure you are eating a wide variety of fresh fruit and vegetables – include lots of different colours and textures
- Make sure you include a form of protein with every meal – try to vary it and include vegetarian forms of protein (like nuts, seeds & legumes) along with animal derived proteins
- Carbohydrates can boost the production of serotonin in the body which can have a calming effect. However choose complex carbs such as brown rice and wholegrain breads and pastas, instead of the refined varieties such as white bread and white rice.
- Don’t forget about fats! Good fats are so necessary for your health, for the development of your growing baby – and for the healthy functioning of your nervous system
- Keep well hydrated! Drink plenty of fresh, filtered water
- Eat regularly through the day (think 4-5 smaller meals, instead of two or three big ones)
- Avoid caffeine (including tea, coffee and caffeinated soft-drinks)
- Reduce your sugar intake – as tempting as that 4pm chocolate bar is, it can have a negative effect on your body
- If you’re finding it hard to eat as well as you know you should, speak to your healthcare professional about taking a pregnancy multivitamin like Blackmores Pregnancy & Breast-Feeding Gold to provide nutritional support with 20 important nutrients for you and your baby. It’s important you always read the label, and use only as directed. Vitamin supplements should not replace a balanced diet.
Relaxation tips
- Meditate! A regular meditation practice can have profound effects on stress levels
- Make sure you’re moving – daily. Undertake some form of gentle exercise for 30 minutes every day – it will make you feel better!
- Get in touch with your inner yogi – while this could come under the ‘exercise’ banner try to participate in a regular yoga class if you can – yoga is a particularly beneficial form of exercise and is nice and gentle on pregnant bodies
- Sleep well – get into a good sleep routine. Good quality sleep replenishes our your body and helps you deal with daily stresses
- Get extra rest when you need to – whether that’s a sleep-in on the weekend, a night at home instead of out with your friends or a little Nanna-nap when you get home from work
- Talk about it –if you’re stressed and worried about particular issues that you can’t resolve on your own talk to a trusted friend or loved one – or if that feels a bit confronting, talk to your GP & ask for a referral to see a counsellor, psychotherapist or psychologist
Massage is another great way to ease the stress levels during pregnancy.
Below is a handy video that shows you some of the techniques and explains the many benefits.
For more information on pregnancy and your parenting journey, you can also visit blackmores.com, and follow @blackmoresmumslikeyou on Instagram.
