Bringing a new life into this world is not a simple task. We worry about a lot of things during pregnancy for example, what to eat, whether to exercise or not, the posture of sleeping, how to balance work and parenthood once baby arrives and a lot of things which is unending.
Some stress during pregnancy is considered normal but continuous high levels of anxiety may affect your baby as the stress hormone cortisol can cross the placenta and influence the building blocks of your baby’s emotional development.
What causes stress during pregnancy?
Causes of stress differ from an individual to individual, but here are some causes, which is common during Pregnancy:
Few women deal with nausea, bleeding, constipation, body pain, and backache, which makes them uncomfortable and stressed
Mood Swings can make it harder to handle stress because of the hormonal changes
Thinking about Labor pain and taking care of a new life is also one of the major reason for stress
If you work, you may have to manage job responsibilities and prepare your employer for time away from your job
Dubai never sleeps and it life sometimes takes unexpected turns. That does not stop just because you are pregnant
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How to reduce stress during Pregnancy:
Eating a healthy pregnancy diet means, you will get all the nutrients you and your developing baby need. A healthy diet of omega-3 essential fatty acids, vitamins and minerals, can lift your mood. Try eating two portions of oily fish, such as salmon, tuna, mackerel, sardines, pilchards and trout, a week as the fatty acids found in omega-3 may help to reduce Depression.
Tryptophan is an essential amino acid, which can boost your mood, and it is found in nuts and seeds, which are easy to snack on, as well as fresh turkey and chicken, fish, eggs, yogurt, and cheese. Our body cannot make Tryptophan so the only way to get, is what you eat.
Dehydration can also make you prone to headaches so make sure you take six – eight glasses (around 1.5ltrs) of fluid in a day.
Take proper rest and focus on your baby:
If you are exhausted, go to bed early. Your body is striving to sustain your developing infant and you require all the rest you can get. It is always good for you and your baby to relax. Find some time to focus on your bump like massaging your belly gently. This is safe to do after the first three months of pregnancy, and it is a great way to relax and wind down. You should spend some time in swimming, chatting and singing for your baby.
If you are going through any worries about your baby’s well-being then you should always talk to your midwife for reassurance. Talk to your partner, maybe he is worried about the same thing so sitting and discussing will make both of you feel better.
Join different pregnancy support groups or mom-to-be forums and speak about what you are going through. It is likely that at least some of them will be having the same feelings as you.
Exercise definitely improves your mood and it is perfectly safe to exercise during pregnancy after consulting your physician but if you have never exercised before pregnancy then it might not be a good time to start. Pregnancy Yoga not only tones and stretches your body but also teaches you breathing, relaxation and meditation techniques. If your body does not allow you to exercise during pregnancy than 20 mins walk daily can fit you. At work, get up and walk around as often as you can, especially if you are desk-bound. Pop out at lunchtime for some fresh air, even if it is only for 10 minutes.
Commuting from one place to another can be bit stressful so ask your employer if you can start and finish early than usual days to avoid traffic during the peak hours. Make sure whenever you are opting for a public transport, you get a seat and if not then do not be embarrassed to ask for.
Thinking about how to pay for your baby clothes and equipment can be quite stressful so it is always better to make a list of items you think you need. You can also decide on which items you can buy from your friends and family. There are few items like mosses basket which is only usable for 2 – 3 months so you can get it from any of your friends and relatives.
If you are working, find out what support your employer offers by talking to your human resources manager and make sure you get your full entitlement of your maternity leave and pay.
Meeting up with friends, watching movie or series with your closed ones, going out with your partner can make you feel stress-free. Pregnancy is also the right time to pamper yourself with all that beauty treatments which you have never normally splash out on and yes, be nice to yourself because you deserve it.
Pregnancy is a time of many changes. Your body, your emotions and the life of your family are changing. You may welcome these changes and should learn to enjoy this beautiful phase of your life.
Stay strong & stress-free!