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Stress Busters That Keeps You Relaxed During Pregnancy

Stress Busters That Keeps You Relaxed During Pregnancy

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Pregnancy and labor during childbirth puts an added stress on the mother. If you suffer from stress during pregnancy, very frequently, it can expose you to the risk of preeclampsia and pre-mature labor. If you feel calm, relaxed and happy, your baby is also at peace.

Monday, September 4th, 2017

It is quite natural to feel stress and anxiety during pregnancy due to hormonal changes, the thought of approaching labor, financial worries etc. However, you need to overcome these problems for the benefit of your own health and that of your baby. It’s very easy and simple to attain that. Practicing some simple relaxation techniques helps you stay away from stress and shows positive effects on you and your baby’s health. The mode of relaxation you choose should have a three-fold benefit on you - physical, mental and emotional.

Few lifestyle modifications that relax you and alleviate stress.

Exercising is a good way to relax: Why? Because it releases endorphins that makes you happy and content. However, before starting the exercise regime, consult your doctor to know your optimum exercising levels.

Meditation: This can be of great help as its effects are psychological. Meditation calms down your mind and body by enhancing blood circulation to all parts of the body. It also increases the oxygen utilization of the body cells.

Yoga techniques: Our very own age-old yoga has many potential benefits in relieving stress from both your muscles and mind. However, learn these techniques properly, ideally from an expert or a guru.

Be aware of your breathing: It benefits you and the baby during pregnancy and helps you during childbirth. Deep and rhythmic breathing can ease muscle tension, lower your heart rate and help you fall asleep faster.

Short spans of rest: It is not necessary that you sleep during your rest hour. You can just sit down with your feet up, close your eyes and breathe deeply for a while. It not only relaxes your mind but also eases your tensed muscles. Short naps always help boost your energy.

Create a relaxing environment around you: Things like soft lighting, lamps or candles bring in a sense of safety, tranquility, and warmth. This also minimizes your mental distractions. You can also hang some pictures that may help you in visualizing a relaxing vacation spot. Keeping your baby’s first outfit somewhere near you can also work as a motivational focal point.

Music heals: Play some soft music or rhythmic chanting of mantras. It relaxes your senses, create calmness and alleviate any depression or anxiety. Music is also said to benefit the foetus.

Gentle massaging: Indulge in gentle massaging techniques that help in reducing pain and increasing your mobility. It is common to experience lower back pain as the baby grows. Plus, the increased weight you are carrying in the front adds pressure to your spine. Massaging relaxes your tensed and tired muscles. Encourage your partner to give you a foot, hand or neck massage before bed. You should be careful with your back though as too much pressure can be potentially damaging.

Try aromatherapy: Use a gentler range of oil during the bath, shower or with a massage. Don’t use them too much either.

Entertain yourself: Treat yourself royally. Watch fun movies or read books of your interest. It is your time out. Release all the worries, stress and tensions and make the best of it.

Food that keeps your spirit up.

Keep your carbohydrate intake at an optimum high: Carbohydrates cause the release of serotonin in brain, which has a soothing effect and helps you calm down. The food should also be high in fibre so as to negate the cramps and constipation caused due to stress. Include fruits and vegetables, whole grains and whole pulses in your diet.

Avoid excess sugar: Your diet needs to be optimum in sugars. That is because sugar tends to give us a short term boost of energy, but high sugar intake puts severe load on the pancreas and can lead to irritability, poor concentration, and depression. Excess sugar intake over time can also increase the incidence of diabetes.

Consume lots of vegetables: Vegetables are a good source of vitamins, minerals and fibre which help in keeping your gastro-intestinal system good and healthy.

Increase your fruit intake:Try to include at least 4-5 different coloured fruits in your daily diet. Fruits provide us with anti-oxidants which are helpful for our immune system and to relieve stress.

Reduce your caffeine intake: When taken in moderation, coffee can increase your alertness, increased activity in the muscles, nervous system, and heart. But too much caffeine intake can turn the same benefits against you, resulting in long term stress. That is because caffeine causes the release of adrenaline, thus increasing the level of stress. It is advisable to reduce your intake gradually over a period of time, starting much before you plan to get pregnant.

Ifnot managed in time, stress can take a serious toll on your body. For instance, it can cause serious complications like preeclampsia, depression and even pre-mature labor. Stay away from stress as much as possible.

Create a stress free and agile lifestyle, a soothing ambience around you, develop a healthy food and hygiene habits to stay relaxed throughout your pregnancy.

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