When you find out you’re going to be a mom, it’s easy to shift your attention to the life growing inside of you—and put self-care on the back burner. You may skimp on sleep as you stay up late scrolling All Things Baby, or you might postpone non-O.B. appointments like dental checkups. But the truth is, you definitely want to prioritize your own well–being during pregnancy, which will help your baby in the long run, too! Here’s how.

TAKE A DAILY MULTIVITAMIN

Morning sickness (um, all-day sickness), food aversions (ick, chicken), and bizarre cravings (hello, cilantro) can leave gaps in your diet. A quality multivitamin ensures that you cover your nutritional bases, delivering vitamins and minerals that you (and baby) may be missing out on. You can even find a vitamin to fit your specific needs. If you have nausea or tummy troubles, Mommy’s Bliss Prenatal Multivitamin + Probiotics contains 19 vitamins and minerals, probiotics for gut health, and ginger and B6 to reduce nausea and gas. If fatigue has got you down, you may need a multivitamin with iron such as Mommy’s Bliss Prenatal Multivitamin + Iron, which also includes B12 for energy support.

REST UP

You’ve probably heard from a well-meaning stranger at least once: “Sleep while you still can.” Of course, you can’t bank sleep for those newborn nights to come (if only!) but getting sufficient zzzzz’s will keep your energy levels up now. Plus, research shows a lack of sleep can up your risk of complications such as preeclampsia and longer labors. For better shut-eye, power down your devices (phone included) at least one hour before bed and enjoy quiet time. If your growing belly and achy back make nights uncomfortable, a body pillow can fit your new contours and ease the strain.

MAKE A DENTAL APPOINTMENT

Hormonal fluctuations and changes in your diet and routine can make you prone to gum disease and cavities while pregnant. According to the CDC, up to 75% of pregnant women may have gingivitis, an early form of periodontal disease marked by inflammation and red gums. Research shows a link between gum disease and premature birth, so schedule your appointment asap—and don’t forget to floss!

STAY ON THE REGULAR

Gas, bloating, and constipation are extremely common during pregnancy. That’s because the hormone progesterone slows your digestive tract. Drinking more water, exercising, and eating more fiber can keep things moving. Beyond that, a supplement that includes fiber and prebiotics (think of these as food for probiotics) can help keep you regular and ease discomfort. Try Mommy’s Bliss Prenatal Regularity Support Gummies. They’re vegan, non-GMO friendly, and made with natural berry and orange flavors.

GET YOUR FILL OF DHA

What’s that? DHA (docosahexaenoic acid) is an omega-3 fatty acid that helps with healthy brain development. It’s also been linked to eye health and full-term births. The research points to brain protection for grown–ups, too, suggesting DHA may help ward off cognitive impairment that can occur with age, as well as protect against depression and heart disease. Get a daily dose for you and your baby from Mommy’s Bliss Prenatal Omega + DHA Gummies.

BREAK A SWEAT

As your body gets bigger, you may (understandably) have less motivation to move. So here’s a little: Breaking a sweat helps combat achiness and bloating, it can boost your mood, and even help you sleep. The current recommendation for pregnant women is at least 150 minutes a week of moderately intense exercise. That could mean a 30-minute walk five days a week. See you outside!

Save 20% on Mommy’s Bliss Multivitamins and Supplements, available on Amazon.

The post 6 Smart Ways to Enjoy a Healthy Pregnancy first appeared on Glow.

When it comes to maintaining a healthy lifestyle during pregnancy, exercise plays a crucial role. Regular physical activity not only helps to manage weight gain and boost mood but also promotes overall well-being for both the mother and the growing baby. However, it is essential to prioritize safety and choose exercises that are suitable for each stage of pregnancy. In this article, we will explore a range of safe and effective exercises tailored for expectant mothers, ensuring a healthy and comfortable journey to motherhood. [1]

Benefits of Exercise During Pregnancy

Exercise during pregnancy offers numerous benefits that contribute to the well-being of both the mother and the baby. Some key advantages include:

1. Improved cardiovascular health
2. Increased muscle strength and endurance
3. Enhanced mood and reduced stress
4. Better sleep quality
5. Reduced pregnancy discomforts, such as back pain and swelling
6. Improved posture and body image
7. Faster postpartum recovery

Safety Guidelines for Exercising During Pregnancy

Before engaging in any exercise routine, it is crucial to consult with a healthcare provider. They can provide personalized guidance based on individual circumstances and any specific concerns. In addition, consider the following general safety guidelines:

1. Start gradually: If you were inactive before pregnancy, begin with low-impact exercises and slowly increase intensity.
2. Stay hydrated: Drink plenty of water before, during, and after exercising to avoid dehydration.
3. Wear appropriate clothing: Choose comfortable, breathable attire that provides proper support to your changing body.
4. Warm-up and cool-down: Prioritize gentle warm-up exercises to prepare the body for activity and cool-down exercises to gradually bring the heart rate back to normal.
5. Avoid overheating: Exercise in a well-ventilated area, wear loose-fitting clothes, and avoid hot and humid environments.
6. Listen to your body: If an exercise feels uncomfortable or causes pain, stop immediately and seek medical advice.

Safe Exercises for Pregnant Women

• Walking: Walking is a low-impact, accessible exercise that can be done throughout pregnancy. It improves cardiovascular health and helps to strengthen leg muscles.
• Swimming: Water exercises are gentle on joints, relieve swelling, and support the body's weight, making swimming an excellent option for pregnant women.
• Prenatal yoga: Yoga focuses on gentle stretching, breathing exercises, and relaxation techniques. It promotes flexibility, balance, and mental well-being.
• Prenatal Pilates: Pilates strengthens the core muscles, improves posture, and enhances body awareness. Look for prenatal-specific classes to ensure exercises are modified appropriately.
• Stationary cycling: Cycling on a stationary bike provides a low-impact cardiovascular workout without straining the joints. Adjust the seat height for comfort and avoid excessive resistance.
• Low-impact aerobics: Joining a prenatal aerobics class or following an instructor-led routine ensures a safe and effective workout. Avoid high-impact movements, jumping, and sudden changes in direction.
• Strength training: Light to moderate strength training with proper form and technique can help improve overall muscle tone and strength. Focus on exercises that target major muscle groups.
• Kegel exercises: These exercises strengthen the pelvic floor muscles, which can aid in preventing urinary incontinence and promote faster recovery after childbirth.

Maintaining an active lifestyle during pregnancy is beneficial for both the mother and the baby. Engaging in safe exercises not only helps manage weight gain and boost mood but also promotes overall well-being. [2]

Sources
[1] https://www.acog.org/womens-health/faqs/exercise-during-pregnancy#:~:text=Regular%20exercise%20during%20pregnancy%20benefits,diabetes%2C%20preeclampsia%2C%20and%20cesarean%20birth
[2] https://www.healthline.com/health/pregnancy/pregnancy-workouts#third-trimester

The post Safe Pregnancy Exercises: A Comprehensive Guide for Expectant Mothers first appeared on Glow.