While motherhood is one of the most satisfying experience for any woman it comes along nine months of pregnancy which at times may be quite challenging in terms of physiological and psychological changes that one has to undergo. The expectant mother’s body undergoes a sea change in terms of hormonal balance as it prepares to bring a new life into this world. With a little care and some guidance on how to relax during pregnancy this can be a wonderful experience when you prepare for motherhood. These methods to relax combine both measures for the body as well as mind.
Causes for Stress During Pregnancy
There are various reasons for stress during pregnancy which range from physical discomfort to psychological anxieties that accompany this condition. The increase in body weight and the bulge in the front of the body creates imbalance on the pressures being borne by the backbone and often results in mild to sever back ache. The growing fetus causes discomfort in the belly as it stretches to limits hitherto unknown. The hormonal changes create mood swings which are aggravated by the fear of the unknown as the pregnancy progresses. Morning sickness and nausea further add to the complications. Therefore it becomes all the more essential to understand the means to relax during pregnancy and implement them for smooth and enjoyable nine months of carrying your unborn baby.
How to Relax During Pregnancy – Physiological Measures
A proper diet is the first step essential to relax during pregnancy. Intake of sufficient quantities of fruits, vegetables and complex carbohydrates from pasta, potatoes, rice and bread etc helps in supplying the nutrients required for the mother as well as the baby. Since there are bound to spells of craving suitable snacks need to be handy to meet that urge. Avoiding biscuits and cakes will help in reducing unnecessary weight gain during pregnancy. Fruits, seeds, lean meat, dairy and poultry products help supply the requisite amounts of vitamins and minerals which are mandatory to ensure healthy growth of the fetus. Foods that are rich in Omega -3 fatty acids and amino acids tryptophan can help raise the levels of melatonin and serotonin in the brain which aid the process of sleep to help you relax better and more effectively.
Light and enjoyable workouts on a daily basis not only help keep you fit but also ensure that you can relax during pregnancy. A short walk, mild exercises or even round the shops trips are all that is expected from would be mothers. Swimming is another great way to keep oneself toned as you go through pregnancy. However care should be taken not overdo things by indulging in vigorous physical activities. Pregnancy Yoga is another great means to relax during pregnancy.
Having a daily scented bath with warm water along with aromatic oils can do wonders to lift your spirits and relax during pregnancy. Half an hour in the tub is the ideal amount of relaxation that helps wear off the day’s strain. However it must be ensured that the water is not too hot as it may have adverse impact on the fetus.
Getting you a rejuvenating massage periodically during pregnancy is wonderful feeling. There are specially designed massage therapies for pregnant women which help them relax during pregnancy. Even specially crafted massage chairs are available which have tummy holes that allow moms to lie on the tummy while taking the massage.
In order to relax effectively during pregnancy plenty of fluids must be taken throughout the day. Dehydration is one the prime causes of the uneasy feelings and sickness that often stresses out pregnant women.
How to Relax During Pregnancy – Psychological Measures
Apart from the physical discomfort there are many mental stresses that confront pregnant women. The constant worry about things working out correctly and delivering a healthy baby often weighs down heavily on the expectant mothers. Added to that the mood swings which result from hormonal changes tend to make them irritable and jittery. In order to stay calm and relaxed during this crucial phase one needs to introduce some subtle changes to lifestyle as well as relationships.
Take Time Off
It is advisable to stop working completely about a month before the due date. Even from the first trimester work should be reduced so that you have time for yourself when you can indulge yourself. Learn to give yourself the well deserved rest as life will surely become much more hectic once the baby comes into this world. Plan and go out for week end trips as frequently as possible. A break from the monotonous life is a great idea for relaxation during pregnancy. However while undertaking travel, be sure to consult your obstetrician on safety precautions that need to be adopted to prevent further strain on your body. Pleasant and short getaways help re energize the body and soul which is required during the strenuous phases of pregnancy. Even a long vacation before the due date would serve the purpose of complete distressing prior to actual delivery.
Seek Help from Others
There are plenty of people around all expectant mothers who would like to render help in whatever way they can. This is the ideal time to seek help and guidance from them. Friends, relatives and neighbors will go out of their way to assist you during this time. Assigning a few daily chores to people who offer help is a good idea as it leaves more time for yourself and also helps reducing your workload. Family members can be expected to help your movements in the advanced stages of pregnancy which not only ensures safety but acts as a moral support.
Discuss Your Problems
Speaking out your worries is the most proven technique to relieve tension and stress immediately. Whatever anxieties that may crop up from time to time can be discussed with your spouse and counselors not only to get smart advice but also as a means of just sharing your worries. Regularly discussion with your partner regarding the problems that one encounters helps one to relax during pregnancy more efficiently.
Engage in Hobbies
Picking up a new hobby or engaging in an old interest is a productive means of keeping the mind occupied and waiting out the nine months of pregnancy. These activities provide immense relief from the worries and fears that accompany pregnancy and are ideal means to relax during pregnancy.
Yoga and meditation are being advised by most gynecologists as sure means to relax during pregnancy as they not only sooth the mind but also help regulate several body function such as keeping the blood pressure under control and prepare the body for the forthcoming strains of delivery. Aromatherapy and reflexology have also proven to be of immense help to expectant mothers in reducing the levels of stress. In cases where the stress is higher women may opt for Cognitive Behavioral Therapy (CBT) which is a modern technique for distressing.
It is a good idea to be completely prepared for the forthcoming phases of pregnancy leading to the actual delivery in terms of physical condition, mental stamina and financial status. Planning and preparations is surest way to remain calm throughout the pregnancy and is certainly required to make you relax during pregnancy. Support from the partner during the difficult times involving emotional upheavals of pregnancy is one of the best aids to relaxation for the expectant mother.