Nurturing yourself: self-care during pregnancy
- scarver5
- 6 days ago
- 2 min read
Pregnancy is a transformative journey — physically, emotionally and spiritually. As your body nurtures new life, it’s equally important to nurture yourself.
Self-care doesn’t have to be shopping sprees or weekends away, it’s the everyday practices that leave us feeling refreshed and rejuvenated. It lays the foundation for a healthier pregnancy, smoother postpartum recovery, and a more joyful transition into motherhood.
Between prenatal appointments, navigating hormonal shifts, nursery and baby shower planning, it’s easy to lose sight of your own needs. But remember: you can’t pour from an empty cup. Prioritizing self-care helps you stay grounded, energized and emotionally resilient.
Physical self-care
Your body is working overtime — give it the support it deserves.
Rest and sleep: Fatigue is common. Sleep is crucial in growing a new life! An afternoon nap might feel indulgent, but don’t feel guilty: give yourself permission to rest.
Nutrition: Aim for a balanced diet rich in fruits, vegetables, whole grains and plenty of protein. If you are having difficulty with your diet, discuss ways to help with your provider.
Hydration: Drink plenty of water to help maintain amniotic fluid levels, support increased blood volume and prevent common issues like dizziness or UTIs.
Movement: Walking, prenatal yoga or swimming can boost circulation, ease
aches and elevate mood.
Emotional self-care
Pregnancy can be a rollercoaster of emotions. Make space for your mental well-being.
Set boundaries: Learn to say no to obligations that drain you. Protect your energy.
Express yourself: Journaling, talking to a trusted friend or joining a support group can help process feelings and reduce anxiety.
Therapy or counseling: If you’re feeling overwhelmed, professional support can be incredibly grounding. If you have a history of trauma, whether with a previous birth or other traumatic events in life, it’s important to unpack that trauma before labor.
Spend time with your partner: If this is your first child, these next few months will be the last quiet ones you’ll have for a while. Savor this time with your partner and help strengthen your bond in preparation for parenthood. If you have other children, arrange for a sitter to give you time to check in and be with each other. If you are a single mom, by choice or otherwise, this advice still applies, but instead of spending time with a partner, invest this time with a few close relationships that are part of your support system. Every parent needs a strong support system, and your circle should involve many different people.
Spiritual self-care Whether you’re religious, spiritual or simply introspective, connecting with your inner self can be deeply restorative.
Mindfulness & meditation: Even five minutes a day can reduce stress and enhance your connection to your baby.
Practice gratitude: Reflecting on small joys from each day — like a fluttering kick or a kind word — can shift your mindset and bring peace.
Self-care during pregnancy isn’t selfish — it’s necessary. By tending to your own needs, you’re also nurturing the life growing inside you.
Dawn Marten, MSN, CNM
541-515-6556
890 Beltline Road in Springfield
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