Pregnancy is a beautiful journey, but it often comes with its share of discomfort. As your body changes to accommodate your growing baby, you may experience back pain, swollen feet, and fatigue—and then some. It’s safe to say it can be a tough time on your body. And some of these challenges can make it tricky to fully enjoy this special time.
However, with the right self-care practices, you can alleviate many of these symptoms and embrace the joys of pregnancy. So, how can you work toward feeling your best? Here are some tips and tricks from your Plano chiropractor!
1. Stay Hydrated
Proper hydration helps maintain amniotic fluid levels, supports increased blood volume, and can reduce common pregnancy symptoms like constipation and swelling. So, aim for at least 8-10 glasses of water daily. Carry a reusable water bottle with you and set reminders on your phone to ensure you drink regularly throughout the day.
2. Prioritize Sleep
Quality sleep becomes increasingly important (and sometimes challenging) as your pregnancy progresses. So, how can you obtain sleep despite discomforts? Well, creating a relaxing bedtime routine can go a long way. On top of this, it may be worthwhile to invest in a supportive pregnancy pillow to help you find comfortable sleeping positions.
3. Eat a Balanced Diet
Nourishing your body with a well-balanced diet is essential for both you and your baby. Use this to motivate you to eat primarily whole foods; this means incorporating plenty of fruits, vegetables, lean proteins, and whole grains into your meals.
If you’re experiencing nausea, try eating smaller, more frequent meals and keep some crackers by your bedside as this can help you get something in your stomach, even with morning sickness.
4. Be Conscious of Your Posture
As your center of gravity shifts, maintaining good posture becomes increasingly important. Many pregnant women report back pain and hip discomfort. Yet, with some mindfulness, this pain can be greatly reduced. So, be mindful of your posture when sitting, standing, and walking. Use a lumbar support pillow when sitting for long periods, and avoid high heels, which can exacerbate back pain and balance issues. It may also help to set reminders on your phone to correct your posture, especially if you’re sitting for long durations.
5. Wear Comfortable Clothing
Considering you may already feel slightly uncomfortable, investing in comfortable, supportive maternity wear can be a serious game-changer. Choose breathable fabrics and opt for shoes with good arch support. A well-fitted maternity support belt can help alleviate lower back pain and provide extra support for your growing belly.
6. Take Breaks and Rest
Listen to your body and rest when you need to. This may mean saying “no” to some social plans, and that’s okay!
Additionally, you may need to take frequent breaks throughout the day, especially if you have a desk job. Put your feet up to reduce swelling, and don’t hesitate to ask for help with tasks that are becoming more challenging as your pregnancy progresses.
7. Practice Stress-Reduction Techniques
Pregnancy can be emotionally taxing, especially with hormonal fluctuations and body changes. However, reduced stress can benefit both mum and baby. For moms-to-be, it may even help lower physical pain since studies show a close association between stress and pain.
So, we suggest incorporating stress-reduction techniques into your daily routine, such as deep breathing exercises, meditation, or prenatal massage. These practices can help you stay calm and centered throughout your pregnancy journey.
8. Educate Yourself
Take time to learn about pregnancy, childbirth, and early parenthood. Attend childbirth education classes, read reputable pregnancy books, and discuss any questions or concerns with your healthcare provider. Being informed can help you feel more confident and prepared for the journey ahead.
9. Visit Your Local Plano Chiropractor
Regular chiropractic care during pregnancy can offer numerous benefits. At Keystone Chiropractic, our team can help alleviate back pain, reduce sciatica symptoms, and improve pelvic alignment. Chiropractic adjustments can also optimize your body’s function, potentially leading to easier labor and delivery.
In fact, many pregnant women find that regular chiropractic visits help them feel more comfortable and balanced throughout their pregnancy. Book your appointment today!
