Getting the news that you’re expecting is instant motivation to commit to a health and wellness routine. Those mama-bear instincts immediately kick in, and the desire to care for your growing baby is fierce and unwavering. While the intention for a healthy pregnancy is clear, discovering the best ways to stay on track isn’t always easy. We’ve rounded up 9 important tips for a healthy pregnancy.

photo: iStock

1. Get a dental cleaning.
Your pearly whites might not be the first thing you think of when you’re creating a health plan for your pregnancy, but the increased hormones during pregnancy can affect your body’s response to plaque (the layer of bacteria on your teeth). Maintaining good dental hygiene at home and visiting your dentist while pregnant is extremely important. 

Research has found a link between gum disease in pregnant women and premature birth with low birth weight. So make sure that both your teeth and your gums get extra care and attention while you’re expecting. Don’t forget to let your dentist or any other specialist you see while pregnant know you’re expecting.

2. Get proper nutrition.
When you’re pregnant, you’re not just eating for two—you’re also consuming the vitamins and minerals for two! Focus on consuming nutrient-rich foods like fresh fruits and veggies, and consider supplementing your nutrition with a prenatal vitamin.

3. Avoid hyperpigmentation with broad-spectrum mineral sunscreen.
The “mask of pregnancy,” clinically known as melasma, is a condition experienced by anywhere from 50% to 75% of women. It’s a specific form of hyperpigmentation that is most commonly associated with pregnancy. While you may have heard that it’s triggered by the increase in estrogen that happens when pregnant, you might not know that the condition is exasperated by sun exposure. That’s why it’s more important than ever to incorporate sunscreen into your daily routine while growing your bump. 

Choosing the right sunscreen is also important. The FDA says that there’s enough current evidence to conclude that titanium dioxide and zinc oxide—ingredients that are used in mineral sunscreen products—don’t warrant the same health concerns as chemical sunscreen ingredients such as oxybenzone. So, to be safe, stick to mineral-based sun blockers while pregnant. 

photo: iStock

4. Eat small meals throughout the day to avoid heartburn.
Those pesky pregnancy hormones are disrupting things again by causing the lower esophageal sphincter (the muscular valve between the stomach and esophagus) to relax, allowing stomach acids to flow back up into the esophagus. This means that more than half of all pregnant women will experience heartburn. 

Luckily, there are ways to combat heartburn before it hits. Doctors recommend eating several small meals each day (try one of these nourishing bowls) rather than large ones.  Avoid fried, spicy or rich (fatty) foods, and try not to lie down directly after eating. 

5. Stay hydrated with filtered water to reduce exposure to toxins.
Don’t leave home without your water bottle! You’ll need more water than the average person, since water plays an important role in the healthy development of your baby. To play it extra safe, drink filtered water when possible to avoid lead, microorganisms, bacteria and other toxins.

6. Focus on pelvic mobility exercise to avoid diastasis recti.
It’s tricky to say and even trickier to deal with: diastasis recti, a condition many women suffer from as a result of pregnancy in which the abdominal muscles separate. Before you hit the panic button, there are a few things you can do while pregnant, as well as moves you can do postpartum, to help avoid this from happening. Focus on pelvic mobility exercises, such as pelvic tilts, pelvic circles and bridges. When paired with correct breathing, these build a better relationship between your abdominals and your pelvic floor muscles. Check out exercises programs, like those at Every Mother, for a more complete guide on how to keep your core strong during and after pregnancy.

photo: iStock

7. Eat ginger on a regular basis.
Ginger, considered to be a super food because of its numerous health benefits, is especially powerful for pregnant women. It helps boost blood circulation, relieves nausea from morning sickness and can help keep blood-glucose levels in check. 

8. Start a journaling ritual.
If you don’t already have a journaling routine, start one during your pregnancy. The nine-plus months leading up to the arrival of your baby can be overwhelming, and this ritual can help you acknowledge and process whatever you may be feeling. It’s also a great strategy for better understanding how your diet, daily activities and skin routine affect your health. By documenting your patterns, you can develop a system that works best for you and your body. 

9. Maintain your healthy habits as much as possible.
The easiest thing to do while pregnant is to maintain the healthy habits you already have. The old adage about eating for two may sound great, but your body does not need double the calories. Guidelines vary, so talk to your health care provider about what they recommend for you during each trimester. If you’re used to a workout schedule, try and keep it, even if you need to adjust the specific exercises. And most importantly, always listen to your body; it’s your most powerful guide!

—Aimee Della Bitta

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At the start of the year, no one suspected

That a virus, COVID-19, would be detected.

This virus has spread faster than anyone might have guessed.

Leaving families in the lurch, unprepared and hard-pressed.

Many are struggling to pay bills and find food.

Juggling/losing jobs, homeschool/parenting; in general, feeling screwed.

How could this happen? Who dropped the baton?

Yet playing the “blame game” won’t help us move on…

Toward solving the issues presented before us,

I have a few thoughts that I’d like to discuss.

Possible ways to mentally manage and cope

With the unknown, the future, and yes, offer hope.

1. When you start feeling mad, count to 10 and breathe deep

Increased oxygen levels decrease stress/ improve sleep.

Speaking of sleep, make sure you get lots,

This will help you remain in control of your thoughts.

2. During times when you question your value and self-worth

Reverse that thought from doubt to rebirth.

You’re growing and stretching in unusual places

This doesn’t mean you’re losing, but rather covering your bases.

3. Embrace the “unknowns” the “WTF’s” and “isolation”

Reframe this time as a “social vacation”.

Make time for your family, hold them close, cuddle much.

Research has shown decreased loneliness with a healthy touch.

4. Increases in frustration, depression, and anxiety

WIll be seen in yourself, your family and society.

These responses are normal during times of confusion

Cut yourself slack and don’t jump to conclusions.

5. Living with ambiguity makes planning seem fruitless.

Life feels unmanageable with all the sudden “newness.”

Slow down your thoughts, one step first, then another,

Look for new paths and new ways to discover.

6. With spouses and children, possibly pets at every turn

The space where you live may cause you heartburn.

Take a few Tums, a 5-minute break.

Do something for you, hell, bake a huge cake!

7. Music is something you can use to spark joy

So dance when negative thoughts start to destroy.

When you listen to music your entire brain is engaged.

So your feelings of happiness will overpower the rage.

8. Whether you like structure or prefer to “hang loose”

Having some sort of “guideline” can help to diffuse

Potential fights around “screen time”, expectations and chores

Offering choices empowers others “you wanna wash the clothes or the floors?”

9. It’s become clear that the longer “quarantine” remains

More and more people will start feeling “chained”.

The restlessness will result in many disobeying

Leaving their homes to socialize with others left praying.

10.  For the sake of your countrymen, your family, the lot

Please follow the doc’s orders, we’re all that we’ve got.

I know distance blows, it’s disturbing and tense.

Never fear, someday soon, we’ll hear “let the huggin’ commence.”

Not everyone has a say in how they “will serve”

Whether sitting at home or rushing orders to curbs.

Some are deemed “essential” and we wish you good luck.

Hopefully soon this will all get unstuck.

When it’s all said and done, and restrictions are lifted

Let’s remember this time as a gift that shape-shifted.

A pleasant surprise at the core of the storm.

Like a large, plush soft blanket all cozy and warm.

We have a choice every day when we wake

To embrace the new challenges head-on and remake

A life that more resembles our hearts and our minds

One kinder toward animals, the earth, humankind.

I’ll leave you with these final words of advice

Hold your partner, kiss your kid(s), nothing less will suffice.

For tomorrow brings challenges, for now the unknown.

So today embrace “the moment” before the time’s flown.

 

 

I am a 42-year-old biological mother of two young children in a same-sex relationship, a clinical psychologist with a specialty in neuropsychological assessment, a music therapist, a trainer of therapy dogs and ex-communicated Mormon from Indiana with a wicked sense of humor. 

I hated being pregnant. Period.

Yet somehow, throughout my pregnancy I was surrounded by people telling me how much they loved being pregnant. I always ended up walking away from these conversations trying to figure out what was wrong with me. Why did I hate being pregnant? Was I really ready to be a mom? And the question that plagued me, “Will I love motherhood if I hate being pregnant?”

Pregnancy bites. No not for all people, but for people like me it does.  I had morning sickness, then sciatica, then heartburn – not to mention the general discomfort caused by a BABY GROWING INSIDE OF ME! Now, I want to be clear, I was always thankful for the amazing opportunity to become a mom – but being appreciative and enjoying something are two different things. And quite frankly I did not enjoy being pregnant.

To those women who say they never felt sexier, good for you. I felt like a cow. To those women who say they never felt better, good for you. I felt like I had been tumbled around in a dryer after not sleeping for a month. To those women who say they loved feeling the baby move, good for you. It creeped me out and actually hurt sometimes. To those women who say they enjoyed every minute of it, good for you. But for me, it was a means to an end.

I now have a healthy, wonderful six month old daughter whom I love dearly. Yet, no combination of crazy postpartum hormones make me reflect on my pregnancy any more positively. But will I do it again? Yup, God willing. Not because I enjoyed being pregnant, but because I love being a mom. And my daughter makes the ten months of pregnancy completely worth it.

Pregnancy is tough, eating right shouldn’t be! My uncomfortable pregnancy was the inspiration behind Pregnancy Bites which offers meal plans for pregnant & nursing women. 

Amy is a new mom, wife, consultant, and entreprenuer powered by coffee and wine. 

When it comes to dancing during pregnancy, there’s often a ton of mixed opinions. My opinion is – don’t stop! It’s not hurting your pregnancy. And if anything, you’re celebrating your body and taking control of your image. That’s not negligence, but a revolutionary act of claiming your fitness, your body, and your passion.   

I mean, honestly, there’s so little you can control when you’re pregnant (including your mood swings) that at least you can feel like you’re doing your best to stay healthy and happy. I am sitting at 34 weeks today and my hips are numb from rolling side to side trying to find a comfortable position to sleep. My feet have swollen to the point where I can’t wear any of my shoes except my house slippers. My lungs are compressed thanks to my growing uterus pushing against it, and I can’t take five steps without running out of breath. And oh! Don’t even get me started on morning sickness and midnight cramps. I hear of these women who have had these sublime, serene pregnancies, and envy grows deep in my chest – or maybe that is heartburn from last night’s dinner still (I’m not sure!).  It is such a hard burden to bear, when you feel trapped in your own house or job and must limit all of your activities because you are not sure when the next wave of nausea will strike. So, the least you can do for yourself is anything that’ll keep you happy.  

The one thing that has kept me sane for the past 34 weeks is, that’s right: Dance! It brings immense happiness to me. I’m blessed to be surrounded by a very loving and encouraging community who understands the positive effects that dance has had on my pregnancy and they couldn’t have been more supportive. However, every now and then I come across a few people who like to pass their judgment and troll me for “not being responsible” or for “potentially harming my baby.” 

I’m breaking all the myths surrounding ‘dancing through pregnancy’. Dancing (or staying physically active) is great, in fact, recommended during pregnancy. And even better, researchers say that it has multiple benefits including (but not limited to):  

  • easing common pregnancy-related problems like backache, posture issues, and constipation
  • increases the supply of oxygen in you and your child 
  • helps you handle the strain of giving birth
  • strengthens your cardiovascular system, making you feel fitter and more resilient
  • prevents blood clots and varicose veins
  • improves the quality of your sleep
  • reduces your risk of gestational diabetes

For me, the main benefit of dancing through pregnancy is – I’d be lost without it. I like to believe that I haven’t had any mood swings so far (you should ignore my husband if he tries to tell you otherwise), and I credit that to dancing. The estrogens that are being released while dancing, certainly seem to be working for me. And if I’m happy, the world around me is happy and that makes this a happy pregnancy. Otherwise, how would you explain this – with my swollen ankles and weight unevenly distributed, scratching an itch at ankle level is a feat of flexibility. However, as soon as the music goes on, my mobility is restored, and doing knee drops is no biggy. I forget about the constant joint aches and nausea is far from my mind.  

Gone are those days when pregnancy was often treated as a condition that should be greeted with as little activity as possible. Dancing through pregnancy is not a taboo anymore. As long as you have clearance from your doctor, you shouldn’t fear to slid into a pair of stilettos and twerk away the medicalized bias that views active pregnant bodies as unorthodox. Okay, maybe I went too far! Fitting into stilettos is going to be at least an hour-long hustle in itself. But you get my point!       

Growing a baby is such an amazing thing our bodies do, but I don’t see it as a time to sit back, relax and eat. In fact, the whole, ‘eating for two’ theory is a myth! But that’s a topic for another day. Studies have shown that staying fit during pregnancy can help you have a more comfortable pregnancy. And who wouldn’t want that right? Certainly not the people who’re trolling you. You should ignore the ignorant minds and do what makes you happy. Thankfully the strong community at fittamama.com  understands the need to stay fit during pregnancy and have the most comfortable clothes that feel custom made for you, giving that perfect support to your bump. Also, they’re super cute! Do check out their collection.   

Check out my series of ‘dancing through pregnancy’ on the Live2DanceSeattle Youtube channel.  And while many people believe that dancing with a baby bump must be very different, honestly, if you are dancing already, the growth of your belly is so slow (remind me to tell you how I feel like I’ve been pregnant for a year) that it doesn’t feel very different. Just keep it up! Your body will tell you when something is becoming too much, so always listen.  

Finance graduate, MBA in Marketing, Project Manager by profession, dancer by choice, mom to a gorgeous boy, and blogger to keep that funny bone alive. My blog is an attempt to find a humorous side to parenting and other stuff. Expect to read and laugh over parenting, dance, travel, and life in general

Pregnancy is a beautiful thing. But we’d be the biggest liars on the planet if we said that bearing a child for nine months doesn’t come with its fair share of aches, pains and not-so-pretty moments (hello, heartburn and zits … at the same time). Read on for some genius (and fast!) fixes to your most embarrassing pregnancy woes.

#1 Mood swings.
If biting someone’s head off feels like the right thing to do, a chill pill may be in order. And since a huge glass of red is out of the question, turn to tea to put your attitude in its place. Birds & Bees Peaceful Pregnancy Tea is made with Raspberry Leaf, Nettle Leaf, Alfalfa Leaf, Rosehips, rose petals, Hawthorne Berry and orange peel — a combo that instantly imparts a sense of peace and calm. Bonus: You can sip a cup a day.

#2 “The Waddle.”
Nip the postpartum duck walk in the bud with Mama Strut‘s Pelv-Ice, a comfy biker shorts/girdle get-up that comes with pockets for ice packs or heating pads and adjustable Velcro for a super secure fit that helps brand new moms walk with less pain in the groin and tummy area.

#3 Mask of pregnancy.
Sprouting spots? Disguise melasma — the official term for dark spots and patches that pop up during pregnancy — with full coverage cover-up (like Illuminare) during pregnancy. Simply apply it where you need it, blend out the edges completely and continue with your regular makeup routine.

#4 Swollen schnoz.
Pregnancy can cause the vessels in your nose to swell, giving your sniffer a larger-than-life look. Until it shrinks back to its original size, you can fake a slimmer nose with contouring. Using a cream or powder concealer three to four shades darker than your natural skin color, draw two straight parallel lines down the sides of your nose (the closer they are the thinner your nose will look). Next, use your finger or a brush to blend the lines until they look like a shadow. Voilà!

#5 Itchy boobies.
Bellies aren’t the only thing that gets bigger with pregnancy. Breasts grow too, and as the grow they itch. It’s never to early to start using Lansinoh Lanolin (what breastfeeding mamas use for chaffing) to relieve the itch. Or, slather on moisturizer infused with cocoa butter or Vitamin E like Palmer’s Coca Butter Formula.

#6 Heartburn + man burps.
Popping Tums like it’s going out of style? Try taming a fiery chest with an apple (or banana) a day — they both act as a buffer for acid reflux.

#7 Another headache.
For some women, first trimester headaches are as common as chocolate-dipped pickle cravings. Whether you blame it on the hormonal free-for-all or the increased blood and circulation, the bottom line is that pregnancy headaches are annoying. One easy self massage technique: Place the pads of your thumbs under your brow bone, facing upwards. Press and hold for 10 seconds and wait for the migraine to melt away.

#8 Pregancy brain.
It’s not a myth. According to a 2010 study, during the second and third trimesters of pregnancy, women perform significantly worse on spatial memory tests than men. One proven way to boost memory is to turn random words into images. Say, you leave your cell phone on the kitchen table; imagine your phone eating all the food on the table. Later, when you’re wondering where your cell went, you’ll have an image stamped into your brain.

#9 Acne like a teenager.
The rush of hormones is to blame for all of those extra blemishes. Experts warn against using acne products with salicylic acid or benzoyl peroxide. Instead regularly slather on a pore-clearing clay mask, let it dry a little and rinse it off. The clay draws out dirt and oil from pores so you have few breakouts in the long run. One to try: Freeman Feeling Beautiful Avocado and Oatmeal Facial Clay Mask.

#10 An overzealous bladder.
Darting to the potty every half hour may feel like a workout in itself. To slow the stream, so to speak, try another kind of exercise. Kegels are one of the most effective ways to strengthen pelvic muscles and control the need to pee. Start by pretending you are trying to stop the flow of urine by pulling in and squeezing those muscles. Hold the squeeze for 10 seconds and then release for 10 seconds. Do the kegel 10 times for three sets.

Did we forget any embarrassing pregnancy situations? Tell us about it in the Comments section below. 

—Ayren Jackson-Cannady

Photos courtesy of Illuminare via Facebook, Stephanie LangeBirds & Bees via Facebook, Mama Strut via Facebook,  Palmer’s via Facebook, Gummy Piglet via Flickr, eilidh_wag via Flickr, Pierre Pattipeilohy via Flickr