Category: Pregnancy Care

Reducing The Anxiety Of Pregnant Women During The COVID-19 Pandemic

Every day confirmed cases and death tolls arising from Coronavirus Disease 2019 or COVID-19 increase. This current situation is not simple times; most people experience anxiety and panic attacks because of the drastic changes.

Pregnant women are one of those vulnerable to the virus. This fact can be a trigger to their anxieties. But because most establishments and clinics are closed, pregnant women must learn how to ease their stress at their homes. Here are some tips on how to cope up with anxiety during these trying times.

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Find A Support Group

Staying at home and doing nothing for pregnant women can be anxious. Release your woes by talking to someone willing to listen to you, such as your partner. Make the most of your time online by searching for online support groups. In this way, you will hear stories from other pregnant women, and you get enough strength and courage to share your story as well. You’ll realize through having a group that you’re not alone in this struggle. There are also support groups organized by medical professionals who provide emotional support to help ease anxiety.

Engage In Physical Activities

Try to do some effective workouts to lower the risk of anxiety. Any physical activity tends to release endorphins, which are natural painkillers for the brain. While you cannot go to a gym or to the park to jog, you can improvise your workout routine at home. Several phone apps offer workout sessions for the day. Some activities you can do at home are yoga and aerobics.

Workout Your Mind

You can also do other activities that will keep you productive. Try playing mind games with your family members or read novels. Studies show that reading and playing mind games increases your memory and lowers stress levels. Not only will it keep you from wallowing in anxiety, but also you will train your mind to think and process information more quickly. 

Eat A Healthy Diet

You are what you eat. Studies show that food affects the mood, ability to handle stress, and focus. During pregnancy, it is for the absolute best to eat healthy and nutritious meals. Too much sodium, carbohydrates, and caffeine can negatively affect your physical and mental health. Cut down processed and junk food and start incorporating healthy foods such as fruits and vegetables in your meal. You can make meal preparation and cooking more fun by finding recipes online and experimenting!

Meditate

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You can release endorphins without the need for physical activity. Take time to breathe once in a while and try deep breathing exercises or meditation. A 20-30 minute deep abdominal breathing per day will help reduce anxiety, according to the American Institute of Stress. Doing deep breathing exercises help stimulate the brain by providing more oxygen.

Meditation can help increase your focus and clears your mind to be able to cope up with your anxiety issues.

Get Enough Sleep

Resting is excellent for you and your baby. If you lack sleep, your mind will become restless, and it will be more difficult for you to handle stress and cope up with your anxiety. Brandon Peters, MD, adds, “The developing fetus needs a reliable supply of nutrients, including oxygen. When sleep is disrupted, especially when blood flow to the placenta is compromised, there can be significant consequences.” It is essential to see a consistent deep sleeping routine. Doctors recommend getting eight to ten hours of sleep every day so that your mind will be refreshed and energized the following day.

Take Your Medications

If your anxiety is severe and your doctor had prescribed you with medications before the pandemic happened, be sure to include it in your daily routine. Medicines have some advantages and disadvantages, so don’t stop your intake unless your doctor said so. While some medication may cause problems for your baby, stopping them may worsen the situation. 

Write Down Your Thoughts

Some pregnant women cannot compose their thoughts, and they don’t feel like talking. But it’s essential to release your negative thoughts, so try writing down everything you have in mind. Writing your feelings in a journal is one of the best ways to relieve your anxiety without the fear of being judged by other people.

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If you are pregnant and experiencing anxiety in this unique time, know that you are not alone. You can follow the tips above to help alleviate the worry that’s weighing you down.

The Best Foods For An Expectant Mother

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Pregnancy comes with various food misconceptions. Some assume that it makes you love weird combinations just like in the movies. Others think that it’s OK to eat as much as you want since you’re supposedly “eating for two.” In truth, it is the period in a woman’s life when you need to be very meticulous with everything you consume. The reason is that your immunity level isn’t as high now as when you’re not expecting. Thus, bacteria and viruses can easily mess up your system if you’re not careful. There are a lot of meals you shouldn’t have as well, especially the ones that use raw meat. If you’re curious about the best foods you can eat, keep on reading below.    

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  Greens Leafy vegetables have plenty of antioxidants, fiber, and other vitamins, apart from the chlorophyll that provides their green pigmentation. The main idea is that the darker the fresh produces are, the better they will be for your body.

  Salmon In case you are fond of seafood, you may want to concentrate more on fish like salmon. It contains omega-3 fatty acids, which is excellent for the development of the baby’s internal organs. However, make sure to cook it nicely and only eat fish a couple of times a week to avoid the possibility of ingesting hard metals.

  Cheese You may also put your trust on mozzarella or cheddar – the hard type of cheeses – to give you calcium and protein. An ounce of any of these dairy products on a regular basis will suffice, particularly if you can’t drink fresh milk on that day.  

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  Whole Grains Keep in mind that coarse grain can provide more nutrients in comparison with its refined version. Hence, choose whole-wheat over white bread, brown over white rice, and popcorn over chips whenever possible.

“Eating whole grains may help pregnant women meet their increased calorie requirements, especially during the second and third trimesters,” says Adda Bjarnadottir, MS, LN. She also aded that “whole grains are generally rich in B vitamins, fiber and magnesium.”

  Poultry Meat Your baby requires enough amount of zinc to grow well in your womb. A fantastic source of that mineral is the meat coming from either turkey or chicken. Poultry happens to have protein and iron too – substances that are essential for a healthy pregnancy.

  Oatmeal It’s effortless to avoid being hungry all the time when you make oatmeal for breakfast. The plain variety consists of different carbohydrates, including the oat bran, which can improve both your cholesterol and blood sugar levels.

  Citrus Fruits The best features of citrusy products, e.g., orange and pineapple, are fiber and vitamin C. You need to former to efficiently digest all the foods you eat, while the latter is necessary for iron absorption.

According to Natalie Olsen, RD, LD, ACSM EP-C, “the advice for pregnant women is to eat at least five portions of fresh fruit and vegetables each day and to vary these as much as possible. Fruit can be fresh, canned, frozen, or dried.”

  Berries Pulpy fruits like raspberries, currants, and strawberries are great for you. These goods contain a lot of water, so you won’t worry about dehydration when you’re snacking on them. They also have low caloric levels; that’s why you can still maintain your weight.

  Legumes Lastly, the legume is a food group that can offer great quantities of folic acid. The vitamin is responsible for ensuring your well-being while carrying the child. You may consume various forms of beans, nuts, and peas to receive this nutrient, along with iron, fiber, and protein. Dr. Gareth Forde says that “[potassium] helps to balance fluid levels, regulate blood pressure, and helps muscles perform well.” She also added that “pregnant mothers who experience leg cramps, especially at night, should consider whether or not their potassium intake is adequate.”

Safe Alternative Therapy For Pregnant Women 

Pregnancy can bring many changes not only in your life but also even into your body. Even if you exercise a lot of precautionary measures, it is still possible that you may suffer from bodily pains. Whenever you experience these things, the smart way to deal with it is to see your family doctor. As much as possible, consult your condition first with this professional before trying out other options such as alternative therapy. Remember that nothing could ever replace prescriptions from health doctors. 

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How To Surprise Your Husband With Pregnancy News

Finding out that you are pregnant is one of the happiest moments that you could experience in this lifetime. Take note that pregnancy can change a lot of things in your relationship with your husband. Now that you are expecting to have a newborn baby soon, it is essential that you plan ahead of time. Remember that when the baby comes, everything in your life will change. Fortunately, you do not need to do it alone because you have someone to share the journey with.  

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How To Handle Pregnancy And Infidelity

Pregnancy is meant to become the happiest and most fulfilling moment in your life. It is supposed to be an experience that you would want to remember over and over again. However, some things could ruin this opportunity for you, one of which is finding out that your partner has committed acts of infidelity. It hurts to discover that he cheated on you especially when both of you are expecting to have a baby soon. “Her partner’s loyalty is needed by her, and is required of him since he too is a partner in the creation of this child,” says Abe Kaas, MA.

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Pregnancy and Divorce: How To Handle Matters

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  Deciding to get a divorce is not an easy process. Every party to a failed marriage will always get hurt no matter how much they make an effort to avoid it. “Conflict is typically healthy within a relationship as it can be productive in getting your needs met by your partner,” says Maureen Werrbach, MA, LCPC. “It’s how you deal with conflict that can potentially be problematic.” Many things could complicate a separation, one of which is finding out that you are pregnant. Sometimes, you thought that ending the marriage is the best solution to the marital problem. However, your pregnancy will change the situation. In this article, we are going to discuss the top reasons why you have to re-think filing for divorce now that you are about to give birth: Read more

How To Survive Pregnancy After A Breakup

There are many kinds of life-changing events that can happen in women, one of which is getting pregnant. Finding out that you are about to give birth soon is probably one of the best feelings in this world. Take note that having a new baby to come in your life is a God-given gift. However, if you recently just went through a breakup with the father of your child, it may feel that your world is falling apart, that the weight of the world is on your shoulders. Having all these emotions is normal, but it does not mean that you have to stay that way forever. 

 

“So much attention is focused on the new life coming into the world that it’s easy for pregnant women to forget to check on their own psychological and emotional well-being,” said Kristen Scarlett, LMHC. “But pregnancy is an especially important time to stay on top of these issues, especially because so many unique challenges commonly arise.”

 

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Top 5 Questions You Need To Ask From A Psychiatrist 

Are you going through a painful and difficult phase in your life right now? Do you feel sad about the situation that you are facing right now? Do you want to get some professional help so that you would start to feel better? Look for a psychiatrist as soon as possible. This individual can help you deal with the issues in your life. Before you engage the services of this individual, be sure to ask these questions first:   

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How Pregnancy Can Change Your Marriage

Finding out that you are pregnant is the best thing that can ever happen to a woman. Everything starts to become so much more exciting especially if you are going to become a first-time mom. With this great news also come some significant changes in your lives. Expect a lot of things to change the moment you begin to carry your child for the next nine months of your life. Because of this, it is necessary that you prepare yourself for anything that may come your way.   

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Ways To Survive The Waiting Game In The Third Trimester

   

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  The last few weeks of pregnancy may be very intense on so many levels. You may receive a lot of pampering from your husband and other family members who can’t wait to see the new child in your household. At the same time, however, you can experience Braxton Hicks contractions, indigestion, and various sources of distress that can make even sleeping – the best relaxation possible – difficult. If it gives you any relief, realize that most, if not all, pregnant women bear with these situations. They come with the territory, without a doubt. But that doesn’t mean that there’s no way for you to avoid or lessen the issues. “Researching and understanding what to expect during the third trimester can help reduce any anxiety you may have during the final stages of your pregnancy.” Debra Rose Wilson, PhD says. Seek ways to survive the waiting game in the third trimester below. 

 

  Go To A Chiropractor One of the biggest dilemmas that expectant mothers face is back pain. Rather than ebbing away, it only intensifies the closer you get to your due date. What may help you is receiving treatments from a chiropractor. This health professional can perhaps adjust your spinal column so that it doesn’t get pulled in by your growing belly. According to a study conducted by Dr. Irvin Henderson MD, “Women who received chiropractic adjustments in their third trimester were able to carry and deliver their child with much more comfort.”

 

  Elevate Your Upper Body When Lying Down Considering the belly stays very round, not low-looking, it entails that the fetus can still be pressing on your ribs and organs. That can cause heartburn often and make sleeping a challenge. Thus, you have to lie down with plenty of pillows supporting your upper back and head to prevent that issue.

 

  Stay Active Exercising is highly essential at this point in your pregnancy because it’s almost time for the baby to pop out. That isn’t easy for everyone, especially if you didn’t move a lot for months and your muscles and joints are stiff. Walking around the neighborhood can get you started; afterward, you may try swimming, aerobics, and yoga. Just ensure, though, that your OB-GYN approves your exercise of choice. “Prenatal exercise may reduce the amount of glucose and fats mothers make available to their babies, helping them grow more optimally,” explains Dana Dabelea, MD, PhD.

 

  Talk To Your Family Members About The Baby’s Arrival The most important person to speak with about it in your brood is your husband. You need to both be on the same page, so feel free to tell him what you want him to do as you’re pushing the child out. Then, if you have other kiddos, assure them that the new baby won’t lessen your love for them. It may be the best time too to talk to your parents, siblings, or whoever will look after your children as you stay inside the hospital for a few days.  

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  Plan Your Ideal Birthing Process In case you already watched women delivering their child in preparation for your own, you know that you don’t need to merely check in the hospital and leave once the doctor gives you and your infant an all-clear signal. You can, in fact, ask someone to decorate the room like what you do at birthday parties while you’re in there. It’s possible as well to opt for no epidural and choose a different birthing method. The specialist cannot guarantee that everything will go according to plan when it’s showtime, but it’s OK to think of such things when you’re still not in labor.