Category: self-care

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Navigating Stress in Pregnancy: Understanding the Sympathetic Nervous System

navigate stress in pregnancy

Navigating stress in pregnancy: Understanding the Sympathetic Nervous System. How to spot the signs of stress and how to combat stress during our pregnancy.

Your pregnancy is a beautiful and transformative journey for many women, but it also comes with its fair share of challenges and stressors. Stress during pregnancy is not uncommon and can be triggered by various factors such as hormonal changes, physical discomfort, or concerns about the upcoming responsibilities of parenthood. During these times, the body’s intricate systems, including the Sympathetic Nervous System (SNS), play a crucial role in how a pregnant woman or person responds to and copes with stress.

We will explore the Sympathetic Nervous System and its impact on expectant mothers/pregnant people, shedding light on the importance of managing stress for the well-being of both the you and your developing baby.

Understanding the Sympathetic Nervous System

The nervous system is divided into two main branches: the Central Nervous System (CNS) and the Peripheral Nervous System (PNS). The PNS further branches into the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS), each responsible for distinct physiological responses.

The Sympathetic Nervous System is often referred to as the “fight or flight” system. When activated, it prepares the body to respond to perceived threats by releasing stress hormones such as cortisol and adrenaline. During pregnancy, the SNS can be triggered by various stressors, including emotional, physical, or environmental factors.

Impact of Stress on Pregnancy

While the body’s stress response is a natural and adaptive mechanism, chronic activation of the SNS during pregnancy can have significant implications for both you and your developing baby. Research suggests that prolonged stress may contribute to adverse outcomes, including preterm birth, low birth weight, and developmental issues.

  1. Preterm Birth: High levels of stress hormones circulating in your bloodstream can lead to uterine contractions, potentially triggering preterm labour. Babies born prematurely may face health challenges and require specialized care.
  2. Low Birth Weight: Chronic stress during pregnancy has been linked to lower birth weight in infants. Low birth weight can increase the risk of health complications for the baby and may impact their long-term development.
  3. Developmental Issues: The developing fetus is sensitive to the hormonal fluctuations caused by maternal stress. Studies have suggested a correlation between maternal stress and an increased risk of behavioral and cognitive issues in children.
Navigating Stress during Pregnancy

Recognizing the impact of stress on pregnancy underscores the importance of implementing effective stress management strategies. Here are some techniques for you to incorporate into your routine:

  1. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, and guided imagery can help activate the Parasympathetic Nervous System, promoting relaxation and reducing stress.
  2. Regular Exercise: Physical activity has been shown to have positive effects on mood and stress reduction. Engaging in safe and appropriate exercises during pregnancy can contribute to overall well-being. Try pregnancy yoga, pilates or swimming.
  3. Support System: Building a strong support system is crucial during pregnancy. Whether it’s through friends, family, or support groups, having a network to share experiences and concerns can alleviate stress. Meet and make friends with other expectant parents during your antenatal classes.
  4. Healthy Lifestyle: Maintaining a balanced and nutritious diet, staying hydrated, and getting enough sleep contribute to overall well-being and can help mitigate stress.

Your pregnancy is a unique and transformative journey, and managing stress is an essential aspect of ensuring the health and well-being of both you and your developing baby. Understanding the role of the Sympathetic Nervous System and implementing effective stress management strategies can contribute to a more positive and fulfilling pregnancy experience. By prioritizing self-care and seeking support, you can navigate the challenges of pregnancy with resilience and grace.

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Top 10 Pregnancy Cravings

What are the top 10 pregnancy cravings and where do they come from?

Pregnancy cravings are a common phenomenon during pregnancy. These unusual and sometimes intense cravings can vary greatly from person to person, but here are the top ten of the cravings and their possible explanations:

1. Pickles: Pregnant women/people often crave the sour and tangy taste of pickles. This may be due to hormonal changes and the increased blood volume. Did you know that your body now carries approximately 1200 to 1600 ml extra blood? Check out my weight gain in pregnancy colouring page/handout.

2. Ice cream: The creamy and sweet taste of ice cream is a classic craving among pregnant women. It may be a result of hormonal shifts or a desire for comfort food.

3. Chocolate: Many crave chocolate during pregnancy, which could be due to the mood-enhancing properties of cocoa as well as the body’s need for extra calories.

4. Spicy food: Cravings for spicy foods such as hot sauces or chili peppers be due to increased blood flow and heightened taste buds during pregnancy.

5. Citrus fruits: The refreshing taste of citrus fruits like oranges and lemons are common crabings, possibly due to the high vitamin C content and a desire to quench thirst.

6. Pizza: The combination of gooey cheese, tangy tomato sauce, and a variety of toppings make pizza a popular craving during pregnancy, possibly due to the body’s need for carbohydrates and fats.

7. Sour candy: Cravings for sour candies like gummies or citrus-flavored sweets may be due to changes in taste preferences during pregnancy.

8. Peanut butter: The creamy and rich texture of peanut butter, along with its high protein content, is another very common craving. This may be because of the increase in need for protein to grow your baby.

9. Red meat: Some develop cravings for red meat, such as steak or burgers, which could be a sign of iron deficiency or an increased need for protein. Low iron levels are common during pregnancy. Research shows that your body absorbs a liquid iron supplement better and that it has fewer side-effects. If you can afford to purchase your own, you may wish to do so.

10. Potato chips: The crunchy and salty taste of potato chips is a common craving, possibly due to hormonal changes and the body’s need for sodium.

What are your cravings? Are they in this list? Share them with us here in the comments section!

It is important to note that pregnancy cravings can vary greatly and you should focus on a healthy and nutritious diet while following some or all of your cravings. Always consult with a healthcare professional for personalized advice and recommendations during your pregnancy.

Foods to avoid during pregnancy include certain types of fish, such as shark, swordfish, king mackerel, and tilefish, as they may contain high levels of mercury. Due to it’s high Vitamin A content, you should avoid liver and liver products such as pâté. Furthermore, avoid other pâté, including the vegetarian kind, as it can contain listeria. Some vegetarian pâté contains raw eggs, which might carry a risk of salmonella. Stay away from raw or undercooked seafood, eggs, and meats due to the risk of foodborne illnesses. Additionally, unpasteurized dairy products, soft cheeses, deli meats, and processed foods should be consumed in moderation or avoided altogether. It is important to consult with a healthcare provider for a comprehensive list of foods to avoid during pregnancy.

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Sources and further reading

  • Bastos Maia S, Rolland Souza AS, Costa Caminha MF, Lins da Silva S, Callou Cruz RSBL, Carvalho Dos Santos C, Batista Filho M. Vitamin A and Pregnancy: A Narrative Review. Nutrients. 2019 Mar 22;11(3):681. doi: 10.3390/nu11030681. PMID: 30909386; PMCID: PMC6470929. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470929/
  • Casparis D, Del Carlo P, Branconi F, Grossi A, Merante D, Gafforio L. Efficacia e tollerabilità del gluconato ferroso orale liquido nell’anemia da carenza da ferro in gravidanza e nell’immediato post-partum: confronto con altre formulazioni liquide o solide contenenti ferro bivalente o trivalente [Effectiveness and tolerability of oral liquid ferrous gluconate in iron-deficiency anemia in pregnancy and in the immediate post-partum period: comparison with other liquid or solid formulations containing bivalent or trivalent iron]. Minerva Ginecol. 1996 Nov;48(11):511-8. Italian. PMID: 9005381. https://pubmed.ncbi.nlm.nih.gov/9005381/
  • Orloff NC, Hormes JM. Pickles and ice cream! Food cravings in pregnancy: hypotheses, preliminary evidence, and directions for future research. Front Psychol. 2014 Sep 23;5:1076. doi: 10.3389/fpsyg.2014.01076. PMID: 25295023; PMCID: PMC4172095. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/
  • Soma-Pillay P, Nelson-Piercy C, Tolppanen H, Mebazaa A. Physiological changes in pregnancy. Cardiovasc J Afr. 2016 Mar-Apr;27(2):89-94. doi: 10.5830/CVJA-2016-021. PMID: 27213856; PMCID: PMC4928162. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928162
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Travelling when pregnant

Travelling when pregnant 6 top tips

6 top tips for travelling when pregnant to make your break or “babymoon” as relaxing, successful and enjoyable as possible!

  1. The right destination
    • When pregnant, it is important to choose a holiday destination that can be reached within a three-hour flight. Any flights of four hours or longer are considered long-haul and are not recommended during pregnancy.
    • If your nearest airport or your desired UK destination is a long drive away, you may wish to consider an overnight stay on the way to break up the journey.
    • Research your holiday destination before you go. You may feel more relaxed if there are shops and medical facilities nearby. Avoid destinations which require vaccinations and where there is a risk of catching diseases transferred by mosquitoes such as zika virus, malaria or dengue fever.
  2. Make a plan and use checklists
    • Make a list of all the things you would like to take with you. Remember to take your maternity notes (or a copy of them).
    • Take regular toilet breaks – choose a route where there are plenty of opportunities to use the loo…
    • Take a small cushion or pillow with you on the journey to support your back
    • If you are flying from 28 weeks onwards, your airline might need a signed letter from your doctor or midwife and most airlines won’t let you fly beyond 37 weeks of pregnancy (or 32 weeks for multiple pregnancies). Check out my blog on flying when pregnant!
    • Check out my packlist (free download)
  3. Take it easy
    • Choose a holiday where you can rest and relax
    • If you are going sightseeing or shopping, ensure you allow for plenty of breaks
  4. Essentials for the journey
    • pack plenty of snacks and water
    • Have regular breaks
    • When pregnant, you are at higher risk of deep vein thrombosis (DVT) when you are sitting still on long car journeys or flights. Ensure you move around as much as you can and do some simple stretches every hour. When driving take a break at least every 90 minutes and when flying wander up and down the aisle when you can. On longer journeys, you may also consider wearing flight socks (compression stockings).
    • When your back hurts, try placing a rolled-up towel or small pillow under the back of your bottom and in the small of your back.
  5. Think about what you’re packing
    • To make sure you are as comfortable as possible during your well-earned break, ensure you are packing:
  6. Stick to your safe food list
    • You may go out for meals or have a buffet deal… Freshly cooked food abroad, the local cuisine can be exiting. However, remember, that some foods may harm your baby. Stick to your safe food list!
    • Foods to avoid in pregnancy
    • Stay hydrated. Remember to drink plenty of (bottled) water when pregnant. The local tap water may upset your stomach, so you may wish to stick to bottled water.

Sources and further reading:

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3 tips to avoid Lighting Crotch or Fanny Daggers

What is ⚡️Lightning crotch⚡️ or 🗡️ fanny daggers 🗡️ and how can I avoid them? Here are 3 tips to avoid Lighting Crotch.

Have you ever had a sensation during your pregnancy that feels like someone stabbing you into your vulva/vagina? This is called a lightning crotch.

Your pubic symphysis or pubic bone is located where your two pelvic bones meet. That’s number 3 in the image below:

This is where the stabbing sensation is happening. It is aggravated by simple movements including walking, single leg standing, rolling over in bed and getting out of your car.

3 tips to avoid Lighting Crotch

✅ Sit down to put on your trousers or leggins.

✅ Keep your legs together ehen rolling over in bed.

✅ Swing both your legs round, then stand up when getting out of your car.

To find out more about pregnancy and childbirth comfort measures and top tips, join one of my antenatal classes or my online course! Evidence-based information, top tips, hacks, real-life stories and much more!

Newsletter for expectant and new parents

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Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

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8 tips for self-care in pregnancy

8 tips for self-care in pregnancy, why is that a thing?

During your pregnancy, many expectant parents will focus on what is best for their baby. One of the most important parts of doing the right thing for your baby should be taking care of yourself. While there are a lot of things to prepare before your baby comes, you need to focus on your physical and mental health. These tips for pregnancy self-care may help you prioritize your health and wellness for the benefit of you and your baby and your immediate family.

Not sure where to start? Here are my 8 tips for self-care in pregnancy:

  1. Keep a diary or do some journaling
    • Many people find creativity relaxing and soothing for their minds. Why not try some journaling? Here are some free affirmations that can get you started!
  2. Enjoy some bonding time
    • Bond with your baby while you are listening to your hypnosis tracks, mediate or just sit and relax. Stroke your belly and tune into your little one! A great way to do this is to listen to my “Bonding with your baby” track!
  3. Have a bath or shower or go for a swim
    • Being in water can help you feel weightless again! Many pregnant parents love the way it feels to be floating in a swimming pool! Alternatively, have a relaxing bath while listening to some music or reading a book!
  4. Try a pregnancy massage
    • If you are a fan of massages, a pregnancy massage is an awesome way to practice some self-care. Have a look for some local massage therapists who offer pregnancy massages. Local to me (I am in Nottinghamshire, UK) there is the amazing Emily offering her pregnancy massages at The Parlour.
  5. Enjoy early nights
    • Growing a baby is exhausting! Enjoy some early nights!
  6. Eat well
    • Check with your healthcare provider which foods are recommended and not during pregnancy. The recommendations vary from time to time and country to country. So, it’s best to check with your local and current recommendations.
  7. Enjoy some (long) walks in the fresh air
    • Enjoy some (long) walks and bathe in nature. Nature bathing might sound like an alien concept but most people will have done it before. Nature bathing is taken from the Japanese concept of forest bathing. It means that you are outside and mindfully enjoy and experience nature. Turn off your phone, clear your mind and stroll through your local country side. Lots of studies shoe that this is good for mental wellbeing.
  8. Talk to a friend or family member
    • We all know that talking to a loved-one can really boost our wellbeing. So, phone a friend or meet them for a cuppa and a chat!

What do you do to relax? Share your ideas with me and other expectant parents!

Now is the time to enroll in your online birth preparation course!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
  • hypnobirthing scripts
  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
Enroll now