Prashanth Fertility Research Centre

Best way to reduce stress during pregnancy

Best Ways To Reduce Stress During Pregnancy

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Pregnancy causes significant hormonal changes in a woman, which may contribute to an increase in stress, anxiety, and depression. Physical discomforts and other changes in your daily life can cause stress during pregnancy. Some forms of stress, such as high blood pressure and premature birth, can have serious health consequences.

Recognizing stress

It is not always easy to identify stress. It could be something you aren’t even aware of until it becomes overwhelming. Knowing the things in your life that can cause stress, as well as the signs that you’re stressed, can help you recognize and deal with it. Stress during pregnancy can occur for a variety of reasons. Pregnant women may experience anxiety about their pregnancy, especially if they have complications such as high blood pressure or gestational diabetes. So it is even more better to take extra care of pregnancy after IVF treatment. Other unrelated issues that may cause stress in pregnant women include finances, work responsibilities, caring for other children,conflict in relationships, and more.
Learn about ways to help manage some stresses in your life like talking to your health care provider and asking your partner, friends, or family for help.

Ways to De-stress

Even the most laid-back expectant mothers can experience stress during their pregnancy. Fortunately, if you’re just going through regular, everyday stress, it won’t affect your pregnancy or your baby’s health. Therefore, you don’t need to worry about any stress you might be experiencing. But excessive long-term, severe stress can harm you, your pregnancy, and your unborn child.

Eat healthy

Your diet can have a significant impact on your emotions! Fresh produce, nuts, and proteins can all help control your blood sugar levels, keep you at a healthy weight for your unborn child, and ease constipation which is especially common at the beginning of pregnancy. During pregnancy, eating well can improve both your physical and mental health. You’re more likely to think clearly when you’re feeling better, which can make it easier for you to deal with any stressful situations that may arise. Pregnant women who consume omega-3 fatty acids report feeling less stressed.

Drink plenty of water

Water consumption should be at least 8-10 glasses per day during pregnancy. If you have difficulty drinking the recommended amounts of water, consider adding fruit or natural flavoring to your water to help you stay hydrated. Water is essential for more than just keeping your body hydrated. A lack of water in the system is a common cause of headaches. The doctor should have prescribed folic acid-containing vitamin supplements. The nutrients are needed for reducing birth defects, but they are also good for you. Because the baby is draining your resources, eating a healthy diet is essential.

Reduce your intake of caffeine

Be sure to reduce your intake of caffeine. Believe it or not, there are stress-reducing foods out there and they’re all in the veggie and fruit section!

Concentrateon your breathing

Your body and mind will relax if you set aside some time each day for deep breathing or meditation. Utilize short periods of time throughout the day to practice deep breathing and lessen the negative effects of stress on the unborn child. Imagine your infant while closing your eyes. Slowly inhale and exhale. To relieve stress, try distractions like meditation.

Enhance sleep quality

Aim for 7 to 9 hours of sleep per night, plus any necessary naps. Set aside an hour before going to bed for wind-down activities; put the phone down and stop working so you can read or listen to music. The majority of pregnant women experience sleep deprivation, especially in the later stages ofpregnancy. This can be lessened by avoiding screen time before bed and avoiding caffeinated beverages.

Get a little bit of exercise

Endorphins, a hormone that improves mood and lowers anxiety, are released when you exercise! The majority of women are either reluctant to exercise while pregnant or are unsure of the types of exercises that are safe. Exercise helps you stay in shape, increases the likelihood that your labor will proceed normally, and controls your blood sugar levels during pregnancy. Avoid doing vigorous exercise: During pregnancy, you should be able to carry on a conversation while working out. It’s a sign to lower your exercise intensity if you find it difficult or start to feel out of breath. Before you start exercising, it’s crucial to check with your doctor to make sure it’s safe for you.

Social connections and support

Have a strong network of people to lean on, such as your spouse, family, and friends. Consult a doctor right away if you suspect that you may be suffering from depression or anxiety. Early intervention is crucial for the well-being of both you and your baby. Request assistance from those you trust. When people offer to help, accept it.

Discover your triggers

Is there anything specific that makes you anxious? Pay attention to what is happening when you feel most stressed out.
You should think about seeking professional help if you have tried to manage your stress on your own but are still having trouble, or if it is severe and interfering with your ability to function. Therapy, medication, or a combination of the two may be used as treatments for stress during pregnancy. Contact PFRC to schedule a consultation with the top gynecologist in Chennai to learn more about your options.

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