10 Self-Care Tips for Expecting and New Mothers

The importance of self-care during pregnancy and postpartum

• Reducing the annoying symptoms of pregnancy.
• Improve mood and avoid depression.
• Reducing the risk of developing antenatal and postpartum depression.
• Feeling physically and mentally comfortable.
• Get pampered with simple and sustainable steps.

Self-care steps during pregnancy and after childbirth

1| Taking prenatal vitamins

During your first visit to the doctor, after you know you are pregnant, he will prescribe prenatal vitamins to support your overall health and the health of the pregnancy and prevent any deficiencies due to pregnancy and breastfeeding.

Ensure your prenatal vitamins contain all the essential vitamins and minerals, and continue taking them even after giving birth to boost your body's health, which is exhausted from pregnancy, childbirth, and staying up late to care for your baby.

2| Having a Skincare routine

Hormonal changes during pregnancy and after childbirth, along with pregnancy symptoms and postpartum depletion, will make your skin dry and look tired. So, make sure to moisturize your face and body and use stretch mark creams to reduce the possibility of stretch marks and reduce their appearance if they do occur. Use products free of harmful chemicals made from natural and organic ingredients to avoid allergic reactions.

3| Following a healthy diet

Don't listen to the saying "eat for two" but eat healthy and filling food. Ensure your diet during pregnancy and postpartum is nutritious and contains all the necessary elements. Eat enough proteins from meat, fish, eggs, and legumes and plenty of fresh vegetables and fruits. Don't forget to drink enough water to avoid urinary tract infections during pregnancy and dehydration during breastfeeding. Avoid fast and processed foods, soft drinks, added sugar, and saturated fats as much as possible. Get used to eating soups and salads, especially during the postpartum period, to avoid constipation after childbirth.

4| Getting a message

Prenatal massage is ideal for relieving muscle and joint pain caused by pregnancy, weight gain, and growing belly. It is also great for relieving back pain, relaxing, and improving sleep quality. It is essential to check with your gynecologist whether a prenatal massage is right for you. If the doctor asks you to wait until after giving birth, make sure to get a relaxing massage that will provide you comfort and relaxation.

5| Doing yoga

Exercise is not usually the top priority for pregnant or new mothers. Despite the benefits of exercise for pregnant women and mothers after childbirth, maternal health experts generally recommend yoga, which gives the body the same benefits as exercise, in addition to relaxation and getting rid of the stress and anxiety associated with motherhood.

6| Walking outdoors

Don't underestimate the fantastic power of sunlight and fresh air and their positive effect on your physical and mental health. Studies have shown that walking outdoors and under gentle sunshine increases levels of serotonin, known as the happiness hormone. Therefore, you will feel an immediate improvement in your mood, and your fatigue due to pregnancy or postpartum will disappear.

7| Using a pregnancy pillow

As your belly grows, it can be challenging to find a comfortable sleeping position, so experts recommend using pregnancy pillows to help you overcome pregnancy insomnia. There are several different designs of pregnancy pillows, but they are all designed to support your back during pregnancy. You can also use this pillow during postpartum as it will provide the support your tired body needs to enjoy a comfortable sleep.

8| Asking for help

Forget the role of super mom; no matter how strong and capable you are, you still need help during pregnancy and after giving birth. During the months of pregnancy, you will go through many symptoms, some of which are annoying and some of which will drain your energy because a fetus is growing inside you. Hormones are changing, making you feel physically and mentally exhausted, so ask for help when you need it; seek help from someone to help you clean the house, prepare food, and do other tasks. The same is the case during postpartum: get help so that you can rest and have time to take care of your newborn, seek help from your husband and your family,  your friends, and any help you can get.

9| Talking about fears

Pregnancy and postpartum are mentally exhausting periods for women, and you may suffer from stress and anxiety, some of which are justified and some of which are not. It is important not to let yourself be a prisoner of your negative thoughts, to talk to those you trust about your fears, and to ask your questions to experts to get answers that will help you on your challenging journey. Talk to your doctor or midwife, your husband, or a trusted friend, and if necessary, talk to a mental health professional.

10| Getting enough rest

Sleep whenever your baby sleeps is the best advice for new mothers, and we stress its importance. Take every opportunity to sleep and rest during postpartum, as your baby will undoubtedly keep you up many nights due to colic or his desire to feed every hour or every two hours. So leave everything and sleep when the baby sleeps. The same is true during pregnancy; lie down and take a short nap whenever you feel tired. Do not go to work and ask to work remotely if you feel pain or discomfort.

Self-care during pregnancy and postpartum is vital for recovery and good physical and mental health.

To sum up,

Self-care for pregnant and postpartum mothers is not selfish but rather a necessity to enjoy comfort and avoid any problems that may affect their physical and mental health. Starting from taking vitamins, eating healthy nutrition, exercising, and relaxing to asking for help and ensuring that you get the sleep you need are all important and necessary steps to take care of pregnant women and new mothers and to avoid any physical complications, antenatal and postpartum depression, and other problems that threaten the health of mothers.