Finding Balance: Natural Ways to Manage Stress During Pregnancy

Congratulations on your pregnancy! It's definitely an exciting time, but it can also be stressful. From adjusting to physical changes to preparing for the arrival of your little one, it's important to prioritize your mental well-being. While stress is a normal part of life, managing it is crucial for both you and your baby. Let’s explore some natural ways to help you find balance and reduce stress during your pregnancy journey:

1.     Prioritize Self-Care:
As a mom, it's easy to put everyone else's needs before your own. However, taking care of yourself is just as important (if not more!). Self-care includes making sure your basic needs are met including eating enough nutrient dense foods, staying hydrated, getting enough rest, and taking care of your body. Make self-care a priority by setting aside time each day for activities that bring you joy and relaxation. Whether it's taking a warm bath, practicing gentle yoga, reading a book, or enjoying in a hobby, these moments of self-care can help alleviate stress and recharge your mind.

2.     Incorporate holistic bodywork:

Holistic care including chiropractic, acupuncture, pelvic floor therapy and/or physical therapy, massage, and craniosacral therapy can be very beneficial during pregnancy not only to relieve stress but also to optimize body function and reduce overall tension in the body. Your provider can also help you identify areas of stress and tension in your body and give you advice for ways you can safely and effectively manage it during your pregnancy. Our providers are trained in prenatal techniques and help our patients to reduce stress through these care options.

3.     Establish a Support System:
Seek out friends, family members, or support groups to share your thoughts and concerns. Being surrounded by loved ones who understand and support you throughout your pregnancy can make a world of difference. Sometimes, just having someone to listen can make a huge difference in how stressed you feel. While family and friends are an important part of mental health, professional support can be important, too. You can also seek out local pregnancy support groups; there are several in the area who meet in person and/or virtually. Please reach out to your us (or your other healthcare providers) if you need resources or additional support.

4.     Connect with Nature:
Spending time outdoors in nature can provide a calming effect on your mind and body. Take a leisurely walk in a local park, practice deep breathing exercises the soothing sounds of nature, or simply sit and enjoy the beauty around you. Being in nature has been shown to reduce stress levels and promote a sense of calmness. Even though the weather is getting colder, being outside is still important and beneficial…just be sure to dress for the weather. Also, be mindful of your balance and physical changes due to pregnancy. Wearing proper footwear is important to avoid unnecessary slips and falls.

5.     Practice Mindfulness and Meditation:
Mindfulness and meditation are powerful tools for managing stress during pregnancy. Taking a few minutes each day to focus on your breath and be present in the moment can bring about feelings of calm and relaxation. Consider incorporating guided meditation apps or attending prenatal yoga classes that incorporate mindfulness techniques to help you find inner peace.

6.     Get Moving:
Regular physical activity is beneficial not only for your physical health but also for your mental well-being. Engaging in gentle exercises such as walking, swimming, or prenatal yoga can release endorphins and boost your mood. Be sure to consult with your healthcare provider about suitable exercises for your body and stage of pregnancy, and listen to your body's cues during exercise sessions.

7.     Create a Relaxing Environment:
Your surroundings can greatly impact your stress levels. Consider creating a calming space in your home where you can retreat to unwind. Dim the lights, play soft music, and use aromatherapy with scents like lavender or chamomile to create a soothing atmosphere. Taking moments to relax in this space can help reduce stress and promote a sense of tranquility. You can also incorporate affirmation cards and breathing techniques to prepare your mind and body for labor and birth.

8.     Adequate Rest and Sleep:
Pregnancy can bring about a range of physical discomforts, making it crucial to prioritize rest and sleep. Aim for 7-9 hours of quality sleep each night by establishing a bedtime routine. This might include avoiding electronic screens before bed, practicing relaxation techniques, and keeping your sleep environment comfortable and dark. If you experience discomfort when sleeping, trying using pillows and support when sleeping on your side.

Remember, managing stress during pregnancy is about finding what works best for you. Incorporate these natural approaches into your daily routine and be open to exploring additional strategies that resonate with you. Trust yourself and the incredible journey you're on. Remember, you have the power to make positive changes for your health and well-being…and your baby’s, too! Please reach out to us or your healthcare provider for any additional support you may need. You've got this, mama!

In Health and Blessings,

Dr. Abbey

www.clechiropractic.com

216-952-3830

@clechiropractic

Tips for Better Sleep During Pregnancy

Pregnant and exhausted? You’re not alone! A woman’s body goes through many changes and adjustments during pregnancy, and growing a human requires a lot of energy.  Many adjustments and changes happen during pregnancy: from changes in diet and physical activity to modifications of daily habits and routines, including sleep positions which can become issues as baby grows. Hormone shifts change body functions including digestion, bladder function, and even how the brain processes. These can all cause issues with restful sleep by affecting the ability to fall or stay asleep. A good night’s rest is not only important for mom, but also for her growing baby.  So, what can be done to help get better sleep? Here are a few tips and suggestions that may help you get more restful sleep during pregnancy:

1.     Get comfortable

Using pillows to support your body while sleeping during pregnancy is definitely recommended! Especially as baby grows and mom’s belly gets bigger, pillows and other cushioning can be very helpful to get comfortable and feel supported during sleep. Try using a pregnancy pillow or body pillow to support under your baby bump, between your knees and even to hug to take pressure off your shoulders and upper back. You can even use a pillow or rolled-up blanket in the small of your back to relieve pressure. If you are experiencing pain in your hips or low back, laying on a foam mattress pad or other cushioning may help take pressure off these joints. Also, make sure your neck is properly supported as well; avoid using pillows that are too flat or too fluffy which may affect normal alignment when you are sleeping. Sleeping on your side is recommended. Most doctors recommend women to sleep on their left side to help with support circulation and organs.

2. Practice Healthy Sleep Habits/Routines

Sleep experts recommend keeping electronics out of the bedroom and avoid using screens before bed. If you must have your phone or smart device in your room, keep it at least three feet from you. Turning off your home’s Wi-Fi at night and/or putting your phone on airplane mode can help decrease EMF waves which can interrupt normal brainwaves and sleep cycles. Try to go to bed and get up at the same time each day to help maintain a healthy, balanced circadian rhythm. Keep your room at a comfortable temperature (not too hot or cold) and use curtains or blinds/shades to keep light out while sleeping, especially if you need to sleep during light hours.

3. Monitor What You Eat and Drink

Some foods such as high acidic or spicy foods may cause heartburn or indigestion, especially during pregnancy. Foods that cause constipation can make it difficult to sleep as well. Some people note that certain foods cause them to have unusual dreams which may disrupt sleep. If you know that certain foods affect your sleep, try eating them earlier in the day. Eating smaller meals spread throughout the day may help with digestion and make it easier to sleep. While it is essential to stay hydrated, try to drink more during the day and not close to bedtime. This can help decrease the number of times you need to wake up to use the bathroom at night. Pregnant women should eliminate caffeine while pregnant; if you are consuming any caffeine, avoid drinking it before bedtime.

5. Take Care of Your Muscles.

It is common for women to experience leg cramps or restless legs during pregnancy, especially in the 2nd and 3rd trimesters. Increased need for minerals along with changes in blood flow or circulation can result in muscles not getting essential nutrients. Before bed, try stretching to improve circulation and decrease tension. Eating foods rich in calcium (such as green leafy vegetables, seeds, and beans/legumes) and magnesium (such as nuts, dark chocolate (try a healthy option like Hu brand), and potatoes or sweet potatoes. Magnesium lotions may support muscle function and relax tension. Mineral supplementation may be beneficial as well; consult your doctor for specific recommendations.

6. Relax Your Mind

If you can’t sleep within 30 minutes, get up and do a non-stimulating activity like reading. If you exercise and have a difficult time falling asleep, you may find that changing the time and type of movement you do close to bedtime helps. Some find that doing slower, more relaxing exercises such as yoga closer to going to sleep helps relax their body and mind. If you do more active exercise, doing your fitness before dinner or a few hours before you go to bed may allow your body more time to relax and prepare for sleep. To calm the mind and relax the body, try incorporating calming practices into your schedule, like yoga, journaling, meditation/prayer, and breathing exercises.

Follow these tips to help get a better night’s sleep for you and your baby. Our doctors and staff are here to support you during your motherhood journey. If you are having issues with sleep during pregnancy, schedule an appointment to ease stress and tension in your body and learn how you can improve your sleep and get better rest.