When you’re pregnant it can be easy to lose focus on yourself, sidelining the habits that nourish your own mind and body. It can be confusing knowing which of your usual self-care rituals (such as exercise) are safe during pregnancy, too. And now that it’s nearly Christmas, and life is a little more hectic, it’s more important than ever to keep your mind and body looked after. So, we chatted to Tommy’s Midwife, Sophie King, to find out her top pregnancy self-care tips and how to look after yourself this festive period.
1.) Take a seat
‘If you’ve always been the one who looks after everyone else, it’s important to make sure that you are being taken care of in pregnancy.
Instead of topping up glasses at gatherings of friends or family, take the opportunity to have a sit down if you need to. This will also help you to avoid getting swollen ankles.
Varicose veins (which occur when blood collects in the veins, causing swelling – most often in the legs and feet) can also be uncomfortable. So put your feet up and let someone else bring you snacks and a (non-alcoholic) drink.
Shopping while pregnant can be tough. Wandering around the high street with heavy bags (and a sizeable bump) is not good for your supple pregnancy joints. Make sure you take the time for a break.
Try to avoid lifting heavy items, like bags of groceries, and try to minimise the risk of injuring yourself by bending your knees, not your back when picking up items from low heights like supermarket shelves.’
2.) Stay active
‘While rest is key, low impact exercise like walking, swimming and pregnancy yoga is great for your body and your mind too. It can enhance your sleep, your physical stamina and even help you to prepare for labour and birth.
We also know from research that exercise in pregnancy helps to lower stress levels and produces feel good hormones called endorphins, which give you a happy boost.
A good dose of fresh air can do wonders for your mental wellbeing – so grab your coat and a pair of comfy shoes – and enjoy some time outside if you can.’
3.) Make social plans
‘It doesn’t have to be all the time, but when you can, make sure you get some quality time to relax and laugh with loved ones like a partner, family or friends.
Whether it’s a cosy movie night in or a walk in the park at the weekend, it’s important to spend time doing things you enjoy with people you love. They can support you and join you in looking forward to welcoming your baby.’
4.) Be gentle with yourself
‘It can sometimes feel like there’s an expectation for everyone who’s pregnant to be excited all the time, but we know that this isn’t always the case for all sorts of reasons, from experiencing pregnancy loss before to having a complicated pregnancy.
Women and birthing people can feel a range of emotions including anxiety, worry and feeling overwhelmed.
Be gentle with yourself. These feelings are valid and understandable, but if you feel they are affecting your daily life get support from your midwife or GP.
It’s also more than ok to put yourself first and take a break from socialising if you feel overwhelmed or tired. Prioritise having the time and space for your wellbeing.’
5.) Accept help
‘Allowing someone else to peel the potatoes or lay the dinner table can really help ease the pressure during pregnancy.
It’s a good way to get used to having the help you'll need once your little one has arrived. Allow yourself to be looked after if you are feeling like things are too much.
Don’t be afraid to ask for help, and to tell loved ones what you need from them.’
6.) Make a mocktail
‘Both the Royal College of Obstetricians and Gynaecologists (RCOG) and The Royal College of Midwives (RCM) advise that pregnant women should completely abstain from drinking alcohol during pregnancy. That's because alcohol can harm your developing baby.
Why not try making one of these delicious fruit punches or smoothies instead? Not only is this best for you and your baby, but it’ll also leave any friends, relatives or colleagues with a sore head from alcohol feeling rather jealous:
Soothing smoothie - you’ll need 1 banana, a pinch of nutmeg, half a teaspoon of vanilla extract, a cup of milk, two cups of crushed ice – blend into a thick smoothie.
Ginger zinger punch - try orange juice, mixed with lemonade and a pinch of ginger plus plenty of crushed ice.
Winter warmer - try heating some cranberry juice, a stick of cinnamon, nutmeg, cloves and some orange zest.’
Half of adults in the UK have experienced baby loss or know someone who has. We're committed to working with Tommy's whose research is here to change this, providing hope and support for every pregnancy journey.
Half of adults in the UK have experienced baby loss or know someone who has. We're committed to working with Tommy's whose research is here to change this, providing hope and support for every pregnancy journey.
