Health Tips for Pregnant Women in Winter Season:
Hibernation, hot cocoa, throwing on a scarf, and staying indoors- is that the only way to survive winter while pregnant? You don’t have to wait until spring or summer to feel better. The winter is a great time to take care of yourself and your baby bump! Take advantage of all the good nutrition and exercise tips and tricks you can get.
In the winter most of us spend less time outside than we do during the warmer months of the year; our immune system becomes more vulnerable to becoming compromised. This leaves us susceptible to catching colds and other illnesses. When you’re pregnant, it’s especially important to take measures to reduce your risk for sickness and keep your immune system in good shape.
It is easier than you think when you are pregnant to stay comfortable and healthy, especially in the winter months. This article will provide you with some helpful tips to keep in mind during this wonderful and mysterious time.
How can a pregnant woman’s lifestyle affect the health of the baby inside?
A pregnant woman’s lifestyle impacts the health of her unborn child to a great extent. Although many women do not know how to change their lifestyles when pregnant, there are certain changes that you should make.
| Good Lifestyle | Mom & Baby’s Health Benefits | |
| 1 | Maintain Healthy Diet | Aids in DNA Development |
| 2 | Eat Meat | Helps in baby’s Physical and mental development |
| 3 | Consider Fruits & Vegetables | Ensures yours & your baby’s healthy |
| 4 | Exercise | Keeps you and your child Active & Healthy |
| 5 | Stay active | Prepares you for normal Delivery |
| 6 | Drink plenty of water | Keeps both of your health |
| Risk factors | Mom & Baby’s Health Drawbacks | |
| 1 | Smoking | Premature birth, Low birth weight babies Or Congenital defects |
| 2 | Sedentary lifestyle | Lead to Blood clots & other complications |
| 3 | Aspirin consumption | May cause Bleeding |
| 4 | Dehydration | Premature birth |
| 5 | Caffeine consumption | May cause Weight gain, Dehydration and Insomnia |
| 6 | Alcohol Consumption | Risk of stillbirth |
| 7 | Gestational diabetes or Preeclampsia | May lead to death of both mother and child |
| 8 | Lack of Folic Acid | Causes major birth defects in Brain and Spine |
| 9 | Stress | Miscariage |
Health Tips for Pregnant Women:
Here are some tips to help support your unborn baby in the winter
- Beware of Winter Skin issues
- Maintain your Immunity
- Avoid Sunburn & Protect your Skin
- Get Influenza Vaccination
- Stay hydrated
- Consider Vitamins and Minerals
- Have Healthy Foods
- Avoid Sugars
- Get Enough Sleep
- Keep yourself from Addictive’s
- Take Stairs
- Try squatting
- Physical activities & Exercises
- Keep yourself Warm
- Perfumes & lotions must be used with caution Keep an eye out for fall
1.Beware of Winter Skin issues
Pregnancy can also make you more susceptible to winter-related viruses, so wash your hands frequently with soap and warm water for at least 20 seconds every few hours, especially after using the toilet or changing diapers. Soaking in a lukewarm bath with hot water can increase dryness and cause itching.
2. Maintain your Immunity
Your immune system is suppressed during pregnancy, making you vulnerable to flu and cold viruses, especially in the winter.
So to maintain immunity during pregnancy it is required to increase water intake. Although it may not seem necessary, the body needs additional water in winter due to the dry winter air. If you want to keep your immune system as healthy as possible, whether you are dealing with dry, itchy skin or a growing bump, water is a simple and easily available solution.
3. Avoid Sunburn & Protect your Skin
Pregnancy can make your skin more sensitive to the sun than normal, so make sure that your moisturizer has an SPF (Sun Protection Factor). Avoid too much sunlight because it will increase your chances of sunburn. Make an effort to keep your skin healthy by staying out of the cold as much as you can, taking breaks from outside activities, and keeping up with your skincare routine.
“Pregnancy is an exciting moment for a mother-to-be.”
4. Get Influenza Vaccination
Influenza vaccinations are a must for pregnant women as the immune system weakens somewhat in the weeks of pregnancy. Influenza can cause serious illness in mothers and cause pregnancy complications. The Centers for Disease Control (CDC) recommends pregnant women to be vaccinated during each trimester of their pregnancy to protect themselves and their newborns against the virus. This can help protect you from serious illness and help to protect your baby after birth.
5. Stay hydrated
Water intake is very important because losing too much water can be harmful to both you and your baby, causing dehydration.
The dry temperatures indoors cause our body to lose water and moisture in winter. Make sure you drink water and other fluids every day during your pregnancy. Expectant mothers should pay attention to their water intake and try to remain hydrated, as serious dehydration can lead to premature births.
Keeping yourself hydrated will also help keep you full since water has no calories in it!
6. Consider Vitamins and Minerals
Don’t skip any important prenatal vitamins or minerals, even if you don’t feel like eating them. It is crucial that your body get enough nutrients to support fetal development.
7. Have Healthy Foods
Pregnancy is not really an excuse for eating whatever you want but to eat nutritious food, such as fruits, vegetables, whole grains, lean meats and fish.
8. Avoid Sugars
Stay away from too much sugar because it may cause weight gain and dehydration which will only make the pregnancy more difficult on you.
9. Get Enough Sleep
Make sure you receive adequate sleep. Most women are carrying around 10 to 15 pounds of extra weight during their pregnancy, so it’s important to get enough rest.
10. Keep yourself from Addictive’s
Stay away from too much caffeine, alcohol and cigarettes. They can cause nausea, dehydration and insomnia which will make you tired.
11. Take Stairs
Contrary to popular belief in India, climbing stairs is perfectly safe and healthy during pregnancy. So better taking stairs instead of the lift.
12. Try squatting
Do the “squatting” position as an alternative to sit-ups while pregnant. It increases hip mobility and blood circulation while also preparing your body for labor.
13. Physical activities & Exercises
Many women find it difficult to remain motivated to exercise during pregnancy and in winter. But if you know that activity during pregnancy is key to keeping you and your baby healthy and fit, you won’t let winter get in the way of your weight loss efforts.
Avoiding physical activity can exacerbate pregnancy symptoms and contribute to additional weight gain. Being active can help with pregnancy discomfort and assist you along the way if you try to lose weight after the birth of your baby. An appropriate level of fitness can help you cope with your changing body shape and the demands of pregnancy, childbirth and early parenthood. Always check with your doctor before starting any physical exercise program. Most doctors recommend that women wait 3 – 6weeks following their due date before starting any strenuous exercises or heavy lifting.
14. Keep yourself Warm
Wear clothing that offers you warmth and that protects your skin from the cold. Be aware of what you put on your feet. If you plan on wearing socks, try to stick with cotton ones. This is because your body will be too warm because of the developing fetus. Wearing clothing that can give you protection from the cold will help to regulate your body temperature.
15. Perfumes & lotions must be used with caution Keep an eye out for fall
Avoid using perfumes or lotions with strong scents or chemicals to wear during pregnancy unless it is recommended by your doctor.
As the center of gravity changes during pregnancy, it is easier to slip and fall even if it is not icy outside. Pregnancy changes the Centre of gravity, balance and weight distribution. Everyone needs to be careful, but pregnant women are particularly vulnerable to falls because of the pregnancy change in gravity.
Winter activities to enjoy – and avoid – during pregnancy are given below
Activities to Enjoy
While Walking just make sure you have the proper soft footwear such that it reduces the chance of slipping and falling. Check out for patches of ice as well as sidewalk cracks.
Indoor workouts: By doing Yoga in the morning, lap swimming, and treadmill time you can keep yourself fit and healthy during pregnancy without exposure to the outside environment. It’s mandatory to check with your Gynecologist before starting any new activity.
Activities to Avoid
Downhill skiing & ice skating: If you’re experiencing snow on the slopes, the center of gravity varies every time. It’s best to avoid activities that have a high risk of falling down and injured – especially in the last few months of pregnancy. Health care providers generally recommend that pregnant women should avoid heavy lifting, and shoveling snow as it causes lower back pain, which is a common complaint in the last half of pregnancy.
Hot tubbing: The heat can seem attractive on a cold day, high water temperatures in a hot tub are recommended to make the body warm during pregnancy.
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