For once, don’t be reachable! Turn off your smartphone and don’t get distracted by calls, messages and status updates. Sound crazy? There are plenty of reasons why you should take at least half an hour a day for an experience out in the “real world”. How about a nice walk in nature? A cozy stroll through the woods and meadows provides you and your baby with fresh air and has a greater relaxation effect than even the most beautiful holiday photos found on social networks. Take it slow. “Deceleration” is now in session!
A pregnancy stroll in the great outdoors. Source: thka/Shutterstock.com
Even if we do it about 26,000 times a day – most people breathe wrong! Surely you also notice that you get out of breath faster and faster, even doing the simplest movements. Therefore, it’s a wise idea to literally take a breather in your everyday life, breathing properly and profoundly again. Controlled breathing exercises from yoga, so-called pranayamas, can help you to breathe more consciously.
This exercise provides you and your baby with new energy and vital oxygen for a brisk and healthy circulation:
Dress comfortably and then make yourself comfortable in a quiet place in a relaxed sitting position on the floor or in an armchair. Repeat this concentrated breathing exercise at least four times:
- Close your eyes, raise your right hand and close your right nostril with your right thumb. Breathe deep into your stomach through the left nostril for four seconds. Imagine a balloon getting bigger and bigger as you inhale.
- Now close your left nostril with your right pinky and ring finger. Remove your thumb to open the right nostril and exhale for eight seconds.
- Maintain your pinky and ring finger on your left nostril, keeping it closed. Inhale through the right nostril for four seconds.
- Remove your pinky and ring finger from your left nostril, closing the right one again with your thumb. Exhale for four seconds.
Breathing exercises during pregnancy. Source: fizkes/Shutterstock.com
Of course you know that as a pregnant woman you should eat a healthy diet, while avoiding certain foods and stimulants. Admittedly, drinking at least 2.5 liters of still water a day can quickly get a little annoying, or even boring.
You can spice up the bland taste of water in no time at all with a few foods that you may have at home anyway. You can “tune” a large jug of still mineral water or filtered tap water again and again with exciting new tastes to suit your mood:
Fill a large jug with water and add a few drops of freshly squeezed lemon, lime or orange juice to taste. Citrus fruits also help against nausea. In summer, melon and raspberries taste deliciously refreshing. In the winter time, a few slices of pear or apple make a tasty seasonal option.
Source: Luna Vandoorne/Shutterstock.com
Fresh mint or basil leaves, a sprig of rosemary or thyme, and a few slices of peeled ginger give your water a mild, yet invigorating spice.
Peeled celery and fennel strips or a few slices of cucumber can also make your water delicately refined.
Heartburn is unfortunately a fairly common and unpleasant side effect during pregnancy. Here almonds can offer quick relief. Just chew five almonds slowly to a proper mash and swallow. The almond porridge envelops the annoying ascending gastric acid and makes you feel better in no time.
Staying physically active with your baby bump will benefit your well-being in many ways. Regular fitness exercises support your body during the normal weight gain that occurs during pregnancy and also help it regenerate faster after birth. In addition, practicing sports has been proven to improve mood and promote healthy sleep, both of which are very important for a future mom.
Are your childless friends maxed out on baby talk and rolling their eyes when you mention baby topics yet again? Use birth preparation courses not only to become active, but also to make new social contacts. Here you will meet like-minded people and easily get into conversation about topics such as stretch mark remedies, exotic food cravings and other things that only pregnant women understand. By the way, your baby will benefit from early mommy friendships too, as they may result in future playmates. The shared experience of becoming mothers also ties you together tremendously.
Source: Syda Productions/Shutterstock.com
In addition to good old chocolate, something else can help against the mood swings in your pregnancy: a diary. From now on, write down all thoughts that weigh you down during pregnancy. Simply writing something down on paper can be a relief for the soul. Acknowledging your thoughts and feelings is easier when they are physically in front of you on paper. A diary will also give you more clarity.
Keep a pregnancy diary to combat mood swings. Source: Natalia Deriabina/Shutterstock.com
There are beautifully designed pregnancy diaries available. For example, some have a calendar with subdivided weeks of pregnancy or provide spaces for you to paste in ultrasound pictures and keep your memories safe. A pregnancy diary is a simple idea that results in one convenient place for all your heavy thoughts as well as your beautiful moments, of which there should not be too few to keep track of.