Positive urine pregnancy test is associated with numerous emotions! With the urge to start a new chapter in their lives, women often feel apprehensive and anxious about pregnancy and motherhood. Anxiety about changes in a person’s body, constant worries about the baby and the process of childbirth, and post-delivery lifestyle changes can put extra stress on a pregnant woman who is experiencing common ailments such as hormonal changes in her body and vomiting. IndigestionAlso read – Exclusive: Suhail Nayyar reveals secrets of his diet and fitness on how he changed his body for Sharmaji Namkeen – see
Does Excessive Stress Affect Pregnancy?
Stress can make common ailments worse during pregnancy, such as vomiting, lack of sleep, and altered eating habits. While most pregnancies are not affected by stress, excessive stress can lead to premature birth and low birth weight babies. Also read – Yogurt from Quinoa: 5 Things Vegetarians Should Add to Their Diet
Women who are stressed during pregnancy have a higher risk of post-delivery anxiety and depression. Also read – You should see the early signs and symptoms of aphasia
Tips to reduce stress in pregnancy:
- Deep breathing exercises / meditation
Taking deep breaths every day or taking time for meditation will help relax your body and mind.
Increasing your fiber intake and drinking plenty of water will help you feel less bloated and constipated.
It is important to get enough rest, with a view to getting 8-9 hours of sleep a night to reduce your stress during pregnancy. Drinking a warm glass of milk, avoiding screen time before bed, and avoiding caffeinated beverages will help reduce the sleep deprivation that most pregnant women experience, especially in the later trimester.
It’s important to talk about your feelings! Sharing your fears with friends, family or fellow pregnant mothers often makes you realize that you are not alone in this journey. Talk to your doctor!
Exercise releases endorphins, a hormone that boosts your mood and reduces your anxiety! Most women are afraid to exercise during pregnancy or are unaware of valid exercises during pregnancy. Exercise keeps you fit, improves your chances of normal labor, and keeps your blood sugar under control during pregnancy.
Pregnancy is a good time to start exercising if one has never done this before, and for those who exercise regularly, there is definitely no reason to stop during pregnancy!
Exercise Tips During Pregnancy:
- If you are a beginner, start with a 15-minute walk three times a week and gradually increase it to about 30 minutes every day.
- Avoid strenuous exercise: You should be able to communicate while exercising during pregnancy. If you are unable to do this or have difficulty breathing, it is a sign that you are reducing the intensity of your exercise.
- Stay well hydrated
- Avoid stumbling exercises such as cycling, gymnastics, horseback riding, etc.
- Avoid flatulence, especially after 4 months.
Which exercises are most suitable for a pregnant woman?
- Walking: Probably the easiest effective way to keep your body active is to walk 30 minutes every day or 10-15 minutes after each meal.
- Swimming: Water supports the weight gain of pregnancy and at the same time is a great way to relax and stay active.
- Exercises to strengthen your back and pelvic floor muscles:
Many exercises to strengthen abdominal and back muscles and Kegels exercises to strengthen pelvic floor muscles are taught by a trained trainer / physiotherapist to deal with pregnant women.
Consult your obstetrician before you start exercising!
Although exercise is recommended for a healthy pregnancy, there are some conditions such as frequent miscarriages with a short uterus, bleeding during pregnancy due to low placenta, pre-eclampsia etc. where we recommend exercising.
It is important to ask your doctor if it is safe for you before you start exercising.
A fit mind and body are essential for a healthy pregnancy and the well-being of a pregnant woman; Therefore, efforts should always be made to stay active and relaxed during pregnancy.
(Author by Dr. Geith Monappa, Consultant Obstetrician and Gynecologist, Fortis Hospital, Richmond Road, Bangalore)
