Pregnancy Wellness TipsMotherhood
With so many books, blogs and “do’s and don’ts” of pregnancy, it can feel daunting to keep a checklist of how to best care for you and your baby. Whether you’re a first time mom or this is your second (or third) BE PATIENT with yourself while you learn, grow and change through pregnancy – every body, experience, and journey is unique to its own. Our bodies are smart and capable…I couldn’t believe how much faster my body changed with #2 – it knew exactly what to do.
Compared to my first I was more attuned to what my body needed, and felt more at peace with the MANY transformations we experience as moms. My pregnancy with Indie was starkly different than Navy — unrelenting morning sickness that persisted till week 34, indigestion that led to vomiting and many sleepless nights, congestion (hi Afrin), annddd something very new…bulging varicose veins in my legs and groin. Painful..YES! All this compounded while doing my best to chase and entertain my toddler and keeping my head above water at work. Wow. The new found appreciation for mommas of multiples is REAL.
Staying healthy, managing my symptoms, and resting when I had the chance was my main focus. I tried different vitamins, supplements, foods and almost every anti-nausea trick in the book to find the best wellness routine for me. Sharing all my tips and tricks below that I found most beneficial!!
I tried working out regularly during both of my pregnancies. I adapted workouts as my pregnancy progressed, especially with my second, since I was much sicker. When I had the energy I did P.volve or Peloton but modified my workouts as my body changed and I became more limited in what I could do. While I was pregnant with Indie, I tried to do one low impact workout a week, and kept my body moving with daily family walks. The Peloton app workouts are amazing BTW..they now have pregnancy focused routines that are great!
With the indigestion I experienced this pregnancy, it was hard to find foods that I could eat and enjoy. I avoided offensive foods that cause further indigestion including:
- Spicy foods (excited for THAI FOOD again!!)
- Acidic foods
- Tomatoes (goodbye my beloved V8)
- Citrus fruits
- Chocolate (ate this in moderation)
- Foods with a lot of garlic or onion
- Fried and fatty foods
- Carbonated drinks
To curb nausea I ate:
- Anything and everything ginger (mints, gum, ginger snaps, ginger ale, and ginger tea)
- Cold crunchy apples and peanut butter – these have been a go to for me and I kept a tube of peanut butter in my purse on days when I felt sick but needed to eat something
- Crackers, crackers, and more crackers
- Small, frequent meals
Folic acid is essential for the baby’s development so it’s also really important to eat folate-rich foods during pregnancy. Some foods I added to my diet include:
- Fortified cereals
- Lentils (ate these at least once a week)
- Leafy greens
- Chickpeas and kidney beans
Also, it’s ok to say YES to pregnancy cravings sometimes =))
HYDRATION..the key to pregnancy as well as breastfeeding. The benefits are never-ending — flushes out toxins and waste, forms amniotic fluid, reduces swelling, increases energy, decreases risk of UTIs and other uncomfortable pregnancy symptoms, helps with digestion, and the list could go ON. Although I try, I’ve never been a stellar water drinker BUT made it a priority to drink 8-10 glasses of water (at least) while pregnant. Thankfully Mad got me this bottle that tracks daily water intake and has a fruit infusing option. Anything to make it more exciting right?! I’ve added orange to my water pretty much daily, and the citrus has helped curb my nausea.
Teas were also on frequent rotation for me. It seems there is a tea for every pregnancy symptom so I tried them a ton and these are my favorites:
- Ginger tea – reduces nausea
- Raspberry red leaf tea – boosts overall uterine health
- Peppermint tea – eases headaches and reduces vomiting
- Lemon Balm tea – helps relieve irritability and insomnia
I’ve taken Seed synbiotic for about a year and a half to maintain a healthy gut. It’s pregnancy safe and also great to take while breastfeeding. Other benefits I’ve noticed with Seed…
- More energy
- Less bloating
- Improved gut health
- Clearer skin
Perelel prenatal vitamins are dosed dependent on your trimester, which put me at ease knowing I was getting exactly the nutrients I needed for me and the baby throughout my pregnancy. Perelel also makes a postnatal multi-vitamin pack available so I’ll continue to take these while breastfeeding.
GOOD SLEEP is so important while pregnant, especially in the first and last trimester. A full 8 hours of sleep can make a HUGE difference in your energy level. Not only is nighttime sleep important but an hour nap here or there (if you can) is often necessary as your body is changing.
Remember to SLOW DOWN and rest. Whenever you’re able, take time to get off your feet and also recognize that productivity and a day’s work will look very different in this season and that’s ok – give yourself grace!
Exposure to chemicals can harm you and the baby so checking ingredient labels is very important – the Think Dirty Shop Clean app is a great place to start. Focus on ditching any products in your day to day that have potentially harmful ingredients including:
- Household cleaning products – not only did we switch out products, but I had to avoid certain chores where we couldn’t make a clean swap – Mad really picked up the extra slack here (!!) A great option for safe cleaning products is Branch Basics. Toxic household products to avoid:
- Pesticides + Herbicides
- Anything containing VOCs (toilet bowl cleaners, oven cleaners, some dishwasher + laundry detergents)
- Skincare – I recently shared a blogpost with details about my favorite pregnancy safe products. Some of my staples are:
- Beauty – I’ve shared with you guys ALL my favorite clean beauty swaps, but these were most important for me to focus on while pregnant: