Creating a relaxing environment for a healthy pregnancy is essential for both your physical and emotional well-being. Here are some tips to help you achieve a calm and nurturing atmosphere for pregnancy:

Physical Environment 

A relaxed physical environment is important for pregnancy due to its stress reducing benefits for both the expectant mother and the developing baby.

Here are our top tips for creating a relaxed environment:

Comfortable Space 

• Clean and Declutter: A tidy space can reduce stress and make it easier to relax.
• Comfortable Furniture: Invest in supportive seating, especially a good quality chair or recliner.
• Air Quality: Ensure good ventilation and consider using air purifiers to keep the air clean.

Relaxation Zones:

• Create a Relaxation Corner: Set up a special place with pillows, blankets, and maybe a rocking chair for relaxing or reading.
• Bedroom Sanctuary: Make your bedroom a restful haven with comfortable bedding, blackout curtains, and a supportive mattress. 

Nature Elements:

• Indoor Plants: Plants can improve air quality and add a touch of nature.
• Natural Light: Maximise natural light during the day to boost your mood.
• Outdoor Time: Spend time outdoors if possible, in a garden or park.

Healthy Lifestyle Choices

Healthy lifestyle choices are critically important during pregnancy for both the expectant mother and the developing baby. A combination of informed nutrition and balanced exercise can optimise foetal development and improve the labour process.

Here are our top tips for a healthy lifestyle during pregnancy: 

Nutrition:

• Balanced Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Learn more about super foods for a super pregnancy here.
• Hydration: Stay well-hydrated by drinking plenty of water.
• Supplements: Take prenatal vitamins as recommended by your healthcare provider.

Exercise:

• Regular Activity: Engage in regular, moderate exercise like walking, swimming, or prenatal yoga.
• Listen to Your Body: Rest and sleep when you need to and avoid overexertion. 

Mental and Emotional Well-being

Stress Reduction Techniques:

• Meditation and Mindfulness: Practice daily meditation or mindfulness to help reduce anxiety.
• Prenatal Yoga: Engage in prenatal yoga to relax and strengthen your body.

Positive Atmosphere:

• Positive Affirmations: Surround yourself with positive affirmations and visual reminders of joy.
• Music and Sounds: Play calming music, nature sounds, or white noise to create a peaceful environment.

 Support System:

• Stay Connected: Maintain regular contact with supportive friends and family.
• Join a Group: Consider joining a prenatal support group or class to connect with other expecting mothers.
• Professional Support: Don’t hesitate to seek professional help from a therapist or counsellor if you feel overwhelmed.

Mindful Practices:

Mindful practices are important during pregnancy because they offer numerous benefits that enhance both the mental and physical well-being of the expectant mother through stress reduction and improved long term well-being. This also positively influences the development and health of the baby. 

Here are several mindful practices we recommend incorporating into your pregnancy journey:

Journaling:

• Daily Reflection: Keep a journal to express your thoughts and feelings.
• Gratitude: Write down things you’re grateful for each day. 

Creative Activities:

• Hobbies: Engage in hobbies you enjoy, such as knitting, painting, exercise or reading.
• Prenatal Classes: Take classes that interest you, like childbirth education or baby care.

Research suggests that stress can have a significant adverse effect on a mother’s health and happiness during pregnancy, as well as on the immediate and long term health and development of the baby. Therefore, Zita West recognises the importance of mind body connection when it comes to pregnancy, offering mindfulness and guided relaxation for pregnancy.  Additionally, Zita recognises the power of positive thinking in fostering the mind body connection. 

To learn more about tips for a healthy pregnancy, read here.