5 Important Steps To Enjoy Pregnancy And Prepare For Childbirth

Listen, I get it. Pregnancy is not as fun as you were wanting it to be! Nausea, bloating, hormones, anxiety, exhaustion and so much more s exhausting!

I remember seeing the beautiful IG pregnant Mamas in their cute dresses displaying their bumps and absolutely having that glow everyone talks about. But no matter what filter I picked or outfit I wore, I did NOT feel the glow.

I don’t care what anyone says! Maybe it’s superficial, but feeling disgusting during pregnancy can take a serious toll on your mental health.

You add on the physical discomfort and pain, well…

Who would want to get out of bed at that point??

But let me tell you something that helped me and has helped so many of my friends and clients! These Self-Care Practices can truly make a difference.

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The Self Care Practices

1. Hydration!

I know you know water is important, but it can be hard to stay on track / remember to drink it. I don’t like telling you what to do, but for this one I’m going to be a “hard ass” on. Prioritize it! ACOG (The American College of Obstetricians and Gynecologists) suggests 64-96 ounces a day (8-12 cups) just for a healthy pregnancy.

It also helps with clearer skin, energy and digestion which are major “woes” during pregnancy. A water bottle with tracking times and amounts can help you, if you’re like me and need reminders!

2. Pregnancy Teas

Whether you’re exhausted, constantly nauseas or just looking to strengthen your uterus, there is a tea for you!

My personal favorite, Red Raspberry Leaf Tea has great benefits for strengthening your uterus!

But there are many other safe teas for pregnancy, like:

• Peppermint (good for nausea)
• Chamomile (good for anxiety)
• Lemon Balm (good for anxiety)
• Ginger Tea (good for digestion)
• Green Tea (good for anxiety and your immune system)

Each one has their own set of benefits and are worth looking into.

3. Pregnancy Nutrition

I would be surprised if you didn’t roll your eyes at this part. With morning sickness, food aversions, and serious conditions like Hyperemesis Gravidarum it can be really hard to eat a well-balanced diet during pregnancy! So it’s important to fit in what you can and take your supplements to fill in what’s missing.

Foods To Focus On During Pregnancy:

• Leafy Greens: Spinach, kale, and Swiss chard are rich in folate, iron, and calcium, essential for fetal development and maternal health.
• Lean Proteins: (At least 70g a day) Include sources such as chicken, turkey, fish, tofu, beans, and lentils to meet increased protein needs during pregnancy, supporting the growth of your baby and maintaining muscle mass.
• Whole Grains: Opt for whole grains like quinoa, brown rice, oats, and whole wheat bread, providing fiber, B vitamins, and sustained energy to support your body and baby’s needs.
• Colorful Fruits: Incorporate a variety of fruits such as berries, oranges, apples, and bananas to supply vitamins, minerals, antioxidants, and hydration for optimal health and fetal development.
• Healthy Fats: Include sources of omega-3 fatty acids like salmon, chia seeds, flaxseeds, and walnuts to support brain and vision development in your baby and reduce inflammation in your body.
• Dairy or Dairy Alternatives: Choose options like yogurt, cheese, or fortified plant-based milks for calcium, vitamin D, and protein, crucial for bone health and fetal growth.
• Nuts and Seeds: Snack on almonds, pumpkin seeds, and sunflower seeds for protein, healthy fats, and essential nutrients like magnesium and zinc, supporting overall health and fetal development.
• Eggs: Enjoy eggs as a versatile and nutrient-dense source of protein, choline, and essential vitamins and minerals, aiding in fetal brain development and maternal health.
• Legumes: Incorporate beans, lentils, chickpeas, and peas for fiber, protein, folate, and iron, supporting digestion, blood sugar control, and fetal growth.
• Avocado: Add avocado to salads, sandwiches, or smoothies for heart-healthy monounsaturated fats, fiber, potassium, and folate, benefiting both maternal and fetal health.

Check Out jamjarkitchen.com for recipes, if you’re like me and need a little help in the kitchen!

Prioritize variety, balance, and moderation in your diet. Consult with your provider or nutritionist for personalized guidance for your individual needs and preferences!

4. Movement During Pregnancy

When it comes to getting those prenatal vibes going, we’ve got a bunch of fun options to choose from! Because getting some kind of movement is so important! But you don’t have to be one of those super “fit” pregnant women either.

• Think gentle yoga and pilates for some zen-like energy boosts and mindful vibes.

• Swimming: Not only gives you a workout but also relieves some pressure!
• Dance! It helps shake off any jitters and preps your body for the big day.
• Walking: Keep things chill while getting ready for the birthing marathon ahead.

If you haven’t invested in a birthing ball yet, I highly recommend getting one! Especially if you plan to labor at home for as long as possible on the big day. Motion is lotion during labor!

5. Pregnancy Mindfulness

Whether it’s through deep breathing, gentle yoga flows, or simply taking a moment to feel the sunshine on your skin, tuning in to the magic happening inside you and finding your zen amidst the chaos of baby prep is ESSENTIAL for your mental health and preparing for Childbirth!

Trust me, mama, those little moments of mindfulness? Make a huge difference! It can be whatever you want.

My personal favorite practice during pregnancy specifically is Hypnobirthing for sure, but there are are so many options.

Mindful Practices

• Daily Meditation: Taking just a few minutes each day to sit quietly, focus on your breath, and let go of racing thoughts can significantly reduce stress and anxiety levels.
• Mindful Breathing Exercises: Practice deep breathing techniques to calm the mind and body, such as belly breathing or square breathing, which involves inhaling, holding, exhaling, and resting for equal counts.
• Prenatal Yoga: Gentle yoga poses specifically designed for pregnancy not only stretch and strengthen your body but also encourage mindfulness through focused movement and breath awareness.
• Body Scan Meditation: Spend time each day scanning your body from head to toe, paying attention to any tension or discomfort and consciously releasing it, promoting relaxation and self-awareness.
• Nature Walks: Take leisurely walks outdoors, immersing yourself in nature’s beauty while practicing mindfulness by focusing on the sights, sounds, and sensations around you.
• Journaling: Set aside time to jot down your thoughts and feelings in a pregnancy journal, expressing gratitude, fears, and hopes, which can provide a therapeutic outlet and promote emotional well-being.
• Mindful Eating: Pay attention to the taste, texture, and aroma of your food during meals, savoring each bite mindfully, which not only enhances the eating experience but also fosters a deeper connection with your body and baby.
• Visualization and Affirmations: Use guided imagery to visualize a positive childbirth experience and affirmations to boost confidence and reduce anxiety about labor and delivery.
• Connecting with Baby: Set aside time each day to bond with your baby, whether through gentle touch, talking, or simply focusing on the sensations of movement within your womb, fostering a sense of connection and peace.
• Partner or Group Mindfulness: Engage in mindfulness practices with your partner, friends or even your doula! Attend prenatal mindfulness classes or support groups, creating a supportive environment and strengthening bonds as you prepare for childbirth together.

Take Care Of Yourself!

Pregnancy can be a wild ride, full of ups and downs, and it’s easy to put ourselves last in the midst of all the chaos.

But here’s the deal: prioritizing self-love and self-care during this time isn’t just a luxury—it’s an absolute must!

Even when it feels like the world’s spinning a hundred miles an hour and you’ve got a million things on your plate, taking care of yourself isn’t selfish—it’s essential.

So, mama-to-be, remember to carve out those little pockets of time for yourself, even when it’s tough. Because when you’re feeling good and nourished—mind, body, and soul—you’re not just taking care of yourself, you’re setting the stage for a healthier, happier journey for both you and your little bundle of joy.

You’ve got this!

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