Self-Care in Pregnancy

Please remember there is no Ideal pregnancy or pregnant woman. You are unique with your own goals and priorities.
You decide for yourself what is important and achievable for you – go gently!

Nutrition

Eat AT LEAST 3-4 times a day, and try to have a wholegrain food and protein at every meal.
Eat mostly nutritious foods, reducing non-nutritious takeaways and packaged foods.
Eat plenty of fresh fruits and vegetables every day
Drink mostly water (2 litres/day); avoid non-nutritive drinks (fizzy drinks for example)
Ensure you are getting enough iron and calcium in your diet.
Have some “good fats” every day (avocado, nuts, fish or fish oil, flax seeds/oil, etc).
https://www.dietitians.org.nz/assets/FactSheets/Pregnancy-fact-sheet-revised.pdf

Inspiration: whole foods or vegetarian cookbooks, internet recipes, healthfood shops.

Exercise

Go out in the fresh air every day.
Do something to work up a sweat most days, and do gentle stretches every day. pushplay.sparc.org.nz/resources
Try a yoga or bellydancing class for pregnancy, swimming, or start a walking club. http://www.miracle.net.nz/news/6/Pre-Natal-Yoga-Classes
Do pelvic floor exercises daily. http://www.kidspot.co.nz/article+1332+117+Pelvic-floor-exercises.htm
After 32 weeks pregnancy, consider doing perineal stretching to prevent tears. Our Favourite Links

Inspiration: Pregnancy exercise video/DVDs, stretching in pregnancy book from library

Relaxation

Have time out to completely let go once a day.
Ask a partner or a friend give you a back or foot massage each week.
http://www.reallifesolutions.net/personal/foot-massage.html
Consider learning relaxation breathing and/or meditation practice.
http://www.yogajournal.com/practice/2558

Inspiration: Special aromatherapy oil to use for massage or bath, massage book, relaxation book-on-tape or dvd

Complementary Healing

Drinking herbal tea daily can support your reproductive system, provide valuable nutrients and prepare your body for birth. Supportive herbs in pregnancy include nettle and red raspberry leaf. Herbal teas are available singly or in specially prepared pregnancy mixtures. Artemis makes an excellent pregnancy tea and breastfeeding tea, available at most NZ health food shops. http://artemis.co.nz/products/17-Pregnancy_Tea
Homeopathy provides gentle, safe support during pregnancy, labour and birth, and postpartum. Qualified Homeopathic Practitioner Available
Massage is a wonderful treat in pregnancy and helps alleviate oedema and muscle strain.
Acupuncture and/or acupressure can be helpful in encouraging a baby to adopt an optimal position for birth.
Aromatherapy oils can be nourishing and relaxing in pregnancy, and helpful in labour. http://www.treehuggermums.co.uk/articles/pregnancy/article.php?article=93
Physiotherapy can be helpful for pelvic girdle pain in pregnancy.

Emotional Wellbeing

Identify your key support people and ask for support and encouragement when you need it.
Plan ahead for the changes having a baby will bring and start building your support networks now. Encourage your partner to do the same.
Parents as First Teachers: http://www.familyservices.govt.nz/working-with-us/programmes-services/positive-parenting/paft-about.html
Parents Centre: http://www.parentscentre.org.nz/
Express your creativity through painting, drawing, clay.
http://www.birthingfromwithin.com/
Let yourself cry or express frustration when you feel like it.
Make time to give and receive love and tenderness with your loved ones every day.

Inspiration: “self-help” section of library, support groups, counselling.

Planning for Your Birth, Breastfeeding and Mothering

Do your own reading or inquiring: ask your midwife, other pregnant women and mothers for good books, websites, dvds, etc. Go to the pregnancy or parenting section of the library and see which books appeal to you.
For a list of some of our favourite pregnancy-related books, visit http://www.amazon.com/wishlist/36UT9A98DGO2F
Identify any fears or worries you have about birthing, breastfeeding or mothering. Talk about it with your midwife, your partner, your support people.
If you’ve been pregnant before, do you have any fears or concerns left over from your last pregnancy, birth or breastfeeding experience? Talk about your concerns, and make a plan for how you’d like things to be different this time.
Spend some time thinking about what kind of parent you’d like to be. What’s important to you – how is that the same and different from your partner? Are there any ways you would like to parent differently from your parents? Talk about it!
http://www.becomingtheparent.com/all/hp.html
http://www.centreforattachment.com/
http://joyfullyrejoycing.com/changing%20parenting/mindfulparentingzinn.html
If you aren’t feeling confident about birthing, breastfeeding, or mothering, find someone who is! Your midwife, a support group or antenatal group, or a family member or friend with a positive experience can all be good supports.
http://www.parentscentre.org.nz/childbirtheducation/default.asp
http://www.homebirth.org.nz/associations/dunedin.html#Positive_Birth_Antenatal_Classes_
http://www.lalecheleague.org.nz/
http://www.birthwise.org.nz/

Safety

Avoid smoking and cigarette smoke, alcohol, and drugs in pregnancy. Get support to quit smoking at
http://www.smokechange.co.nz/home
If you are in an unsafe relationship or environment, tell your midwife and get support.
http://www.womensrefuge.org.nz
Tell your midwife about any medications or vitamins before taking them in pregnancy or while breastfeeding.
http://www.parentscentre.org.nz/yourjourneythroughpregancy/takingmedicines.asp
Avoid high-risk foods in pregnancy.
http://www.nzfsa.govt.nz/consumers/low-immunity-child-pregnancy/pregnancy-food-safety/
Limit your intake of caffeine, and avoid energy drinks.
Avoid exposure to toxins in your food, water and environment.