I believe every woman should keep an active routine during pregnancy to stay well-groomed and maintain peace of mind. 😊 Each pregnancy experience is unique, and don’t let anyone dictate what you should do or how.
Self-care is a topic we’ve discussed extensively on the blog, encompassing any action aimed at preserving or enhancing your physical and mental well-being. It’s a common misconception that pregnant women can only indulge in things like baths, manicures, and treats – but it’s much more than that. We must consider all the aspects that arise as a result of pregnancy.
Ideas for Physical Self-Care:
1. Take a Walk: Enjoy the benefits of endorphins and improved blood flow by walking daily. Aim for 30-60 minutes a day, or more if you can, to boost your energy and alleviate headaches caused by lack of sleep. It will also significantly reduce leg swelling.
2. Create a Sleep-Conducive Bedroom:
– Remove electronics such as laptops, TVs, and phones.
– Maintain a lower temperature for optimal sleep, around 22-25 degrees Celsius.
– Consider taking a magnesium supplement to promote sleep, reduce muscle tension, and encourage regular bowel movements.
– Invest in a good pregnancy pillow to support your changing body.
– Spray your pillow with lavender mist ( I prefer the body shop one) or even buy fresh lavender to keep in your bedroom.
3. Eat Healthy and Nutritious Food (But Don’t Limit Yourself!): Personally, I enjoyed seasonal fruits and vegetables the most and probably ate more fruit in these nine months than ever before. However, don’t feel the need to limit yourself to your favorite foods. Satisfying cravings helps maintain a positive relationship with food and prevents overeating later.
Ideas for Emotional Self-Care:
1. Establish Boundaries: Everyone has an opinion about your pregnancy. Where you should give birth, which doctor to see, what to eat, how to furnish the baby’s room… Protect your happiness and those special moments just for you by setting boundaries and managing anxiety. Use your kind “No”!
2. Read Books That Lift Your Spirits:
Books can be a wonderful source of comfort and inspiration during pregnancy. Choose titles that resonate with you, whether they are focused on pregnancy, parenting, or simply what you enjoy and lift your spirits. Immersing yourself in a good book will give you a sense of security and help take your mind off the worries and many thoughts that come with pregnancy. 🙂
3. Communicate Your Needs: Your needs will often change during pregnancy. My biggest support was my husband, and believe me, future dads really want to help and make things as comfortable as possible for you. So learn to articulate what you need so others can effectively support you. Remember, no one can read your mind, so be clear and ask for help.
Ideas for Spiritual Self-Care:
1. Start a Meditation Practice: Meditation doesn’t have to be intimidating. It doesn’t mean you need to have a mind free of thoughts while doing it. You can visualize your delivery, your baby, and how everything goes smoothly during meditation. Regular meditation can help you feel grounded, more connected to yourself and your baby, and relax your body.
2. Find Support from Like-Minded People: Having the support of people around you is crucial for your physical and mental well-being. Again, be mindful of whom you turn to and whose opinions you consider. Not everyone will always be well-intentioned, and people often exaggerate their experiences.
There is no right or wrong way to practice self-care during pregnancy. What matters is that your actions empower you and help you become a happier, more fulfilled, and healthier version of yourself. Be creative, experiment, and find what works best for you and your baby because as long as you are happy, your baby is happy with you.
The most important part is to relax and enyoj your journey as much as you can! 🙂
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Verujem da svaka zena treba da ima aktivnu rutinu tokom trudnoce kako bi ostala negovana a i zdravog razuma. 🙂 Iskustvo svake trudnice jedinstveno, i nemojte dozvoliti da vam bilo ko kaze sta treba da radite i kako.
Naime, self-care je tema o kojoj smo vec pricali generalno na blogu, i obuhvata bilo koju radnju koja ima za cilj ocuvanje ili poboljsanje vaseg fizickog i psihickog zdravlja. Cesto se pogresno shvata da trudnice mogu samo da praktikuju nesto poput kupki, manikira i poslastica – ali to je mnogo vise od toga jer moramo uzeti u obzir sve aspekte koji nastaju kao posledica trudnoce.
Ideje za fizicki self-care:
1. Prosetajte : Iskoristite prednosti endorfina i poboljsanog protoka krvi tako sto cete svakodnevno setati. Ciljajte na 30-60 minuta dnevno, ko moze naravno i vise, kako biste povecali energiju i ublazili glavobolje u slucaju da ih imate, a najverovatnije ce doci zbog nespavanja. Mnogo ce vam smanjiti i oticanje nogu.
2. Ucinite svoju spavacu sobu pogodnom za spavanje:
– Uklonite elektroniku kao sto su laptopovi, televizori i telefoni.
– Odrzavajte temperaturu nizom za optimalan san, oko 22-25 stepeni.
– Razmislite o uzimanju magnezijumskog suplementa kako biste podstakli san, smanjili napetost misica i promovisali redovnu aktivnost creva.
– Ulozite u dobar trudnicki jastuk kako biste podrzali vase telo koje se menja.
-Poprskajte jastuk mirisom lavande ili cak kupite svezu lavandu da je imate u spavacoj.
3. Hranite se zdravom i nutritivnom hranom (ali se ne ogranicavajte!): Meni je licno najvise prijalo sezonsko voce i povrce i verovatno u zivotu nisam toliko pojela voca kao za ovih 9 meseci. Medjutim, nemojte osecati potrebu da se ogranicavate u svojim omiljenim jelima. Zadovoljavanje zelja pomaze u odrzavanju pozitivnog odnosa prema hrani i sprecava prejedanje kasnije.
Ideje za emocionalni self-care:
1. Radite na svojim granicama: Svi imaju misljenje o vasoj trudnoci. Gde treba da se porodite, kod kog doktora treba da idete, sta da jedete, kako da opremite bebinu sobicu…Zastitite svoju srecu i te specijalne momente samo za vas i upravljajte anksioznoscu postavljanjem granica. Koristite svoje ljubazno ‘ne’ jer kao sto znamo rec “NE” nosi znacajnu moc.
2. Citajte knjige koje podizu raspolozenje:
Knjige mogu biti divan izvor utehe i inspiracije tokom trudnoce. Odaberite naslove koji vam odgovaraju, bilo da su fokusirani na trudnocu, roditeljstvo, ili su jednostavno sto se kaze vasa solja caja i podizu raspolozenje. Uronjavanje u dobru knjigu ce vam pruziti osecaj sigurnosti i skrenucete misli sa briga i mnogim mislima koje dolaze sa trudnocom. 🙂
3.Komunicirajte svoje potrebe: Vase potrebe ce se cesto menjati tokom trudnoce. Meni je najveca podrska bas bio suprug, i verujete mi da buduce tate zaista zele da vam olaksaju i ugode koliko god mogu. Tako da naucite da artikulisete ono sto vam treba kako bi vas drugi mogli efikasno podrzati. Zapamtite, niko ne moze da procita vase misli zato budite jasni i trazite pomoc.
Ideje za duhovni self-care:
1. Zapocnite praksu meditacije: Meditacija ne mora biti zastrasujuca. I ne znaci da ne trebate da imate prazan um brz misli dok to radite. Mozete da vizualizujete tokom meditacije svoj porodjaj, bebicu i kako sve protice u najbolje redu. Redovna meditacija moze ce vam pomoci da se osecate prizemljeno, povezanije sa sobom i svojom bebom opusticete vase telo.
2. Pronadjite podrsku istomisljenika: Imati podrsku ljudi oko sebe je kljucno za vase fizicko i mentalno blagostanje. Opet, pazite kome se obracate i cije misljenje cete uvaziti. Jer nece uvek svako da bude dobronameran i ljudi cesto znaju da preteruju u svojim iskustvima.
Nema ispravnog ili pogresnog nacina za self-care tokom trudnoce. Ono sto je vazno je da vase akcije osnazuju vas i pomazu vam da postanete srecnija, ispunjenija i zdravija verzija sebe. Budite kreativni, eksperimentisite i pronadjite ono sto vama najvise odgovara i vasoj bebici jer dokle god ste vi srecni, i vasa bebica je srecna sa vama.
Najbitnije je da se opustite i uzivate u ovim specijalnim momentim vaseg zivota! 🙂
Tanja's diary 🧚🏻♂️ 