Hey! You were thrilled to see the second line that made your positive pregnancy test, few days back. Now are you feeling anxious at every turn and point that something is wrong? It’s a feeling you can’t let go of, and it’s starting to affect your daily life? Isn’t pregnancy supposed to be a time of joy? If you suffer from stress and anxiety, there may be some complications in it. Here’s a look at stress during pregnancy and some ways to deal with it. Pregnancy is a time of huge change. Some feelings and sensations are welcomed, while others are downright uncomfortable and scary. Hormonal changes during pregnancy can affect chemicals in your brain which in turn can lead to stress and anxiety.
Here are some coping strategies:
*speak: if you’re feeling very worried during your pregnancyIt’s important to tell someone about your fears. It can be anyone, your partner, a close friend, or a family member you trust the most because they can offer you support. Just sharing your thoughts and feelings can be enough to stay free from stress in your daily life. You can also ask your doctor to refer you to a therapist who is trained to help you deal with anxiety if you find it difficult to cope on your own.
*Deep Breathing Exercises: Deep and conscious breathing plays an important role during pregnancy. This ensures efficient removal of waste products as well as an adequate supply of oxygen for both the mother and the baby. Effective breathing purifies and calms the nervous system and feels Pleasant well being While lying comfortably on the floor, practice deep breathing by placing your hands on your stomach. While inhaling and exhaling, focus on the hand and move it up and down. Count one number in your head as you bring it up and the same number as you bring it down. This breathing is excellent for pregnancy as it can take in a third more oxygen.
Pregnancy is a time of huge change. (source: Getty Images)
*Exercise: Involve yourself in it various physical activities Which helps in reducing your stress and anxiety, can be a good option for you. Exercise is considered important for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective in reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to focus. When the brain along with its many nerve connections is affected by stress, the rest of the body feels the same effect. So it stands to reason that if your body feels better with exercise, so does your mind. Physical activity helps your body release endorphins which are chemicals produced by the body to naturally relieve pain and stress in your brain and also improves your ability to sleep, which in turn reduces stress. Is. Moving your body is one of the most recommended ways to manage stress.
Stress reduction activities include:
Wandering
swimming
aerobics
contribution
Wandering: may walk relaxing and refreshing for you at the same time. Walking can help your cardiovascular system work more efficiently without affecting your muscles and joints as much. Walking is considered the safest and easiest activity during pregnancy. There are many benefits of walking during pregnancy, such as:
* Helps to gain healthy weight during pregnancy.
*Keep muscles strong.
*Helps keep your bowel movements active to combat constipation.
* Maintains or improves your fitness level during pregnancy.
*Pumps your heart, lungs and blood vessels for overall cardiovascular health.
swimming: swimming is a ideal form of exercise There are zero chances of you falling on your stomach and injuring your baby during pregnancy. Along with safety measures, exercising in water known as hydrotherapy gives you better relaxation, keeps you mentally and physically fit and calm with better range of motion without putting too much strain on your joints . Swimming helps to relieve swelling and pain in your body. Your growing uterus puts pressure on your body, but the natural quality of water makes you feel lighter when you go swimming. You can feel weightless and so calm in the pool, even if you are raising twins. Swimming is also beneficial for pregnant women who have swollen joints and back pain during pregnancy.
Swimming also improves the condition of your heart as your heart rate remains healthy by slowing down the heart rate for some time. Cardiovascular activity increases your lung capacity and you can breathe easier.
You can go swimming even in the ninth month. But as a safety measure, you should choose a stroke that feels comfortable and doesn’t injure your neck, shoulder or back muscles. The breaststroke can be a good option because you don’t move your stomach. Also, you should be careful while entering the water, avoid jumping and diving as they put a lot of impact on the stomach. Please remember to consult a doctor before attempting any type of exercise.
aerobics: during pregnancy, at least 2.5 hours moderate intensity aerobic activity per week is recommended for every healthy pregnant woman. Aerobic activities make your breathing faster and deeper and increase your heart rate. It helps to keep your mind and body healthy, while also keeping you extra energetic. If aerobics is done with soft music, then your stress level can be reduced and you can sleep well. A single session of aerobic exercise reduces the blood pressure response to stress and in turn reduces the frequency and intensity of anxiety. Along with these, it helps reduce the risk of complications like gestational diabetes and preeclampsia. You can do light stretching, riding a stationary bike, strength training, etc.
weight training: Scientists have found that regular participation in aerobic exercise has been shown to reduce overall levels of stress, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. Aerobic exercise includes low-intensity weight training exercises that not only reduce your stress and strengthen your muscles but also prepare your baby and your body for a normal and healthy birth. According to one study, moderate-intensity, weight-bearing exercise is associated with a significant increase in fetal birth weight. Low-moderate exercisers (<1000 calories/week expended) gave birth to babies weighing about 100 g more than non-exercisers (p<0.05)। भारी व्यायाम करने वालों (खर्च करने वाले> 1000 calories/week) gave birth to babies weighing about 276 grams more than the non-exercising ones.
aquatic aerobic exerciseAqua-Aerobics is a fairly simple aerobic exercise performed in water. The movements often have very low intensity and can be performed with the aid of pool noodles and a kickboard, making it a great entry-level exercise for beginners. The endorphins released when you are active can help you through some of the common, unpleasant symptoms of the first trimester (nausea, fatigue, and sickness). And if you’re happy and relaxed, your baby is likely to be too.
Being in the water when you are pregnant feels good and there are physiological reasons for this. Water greatly reduces the general stress on your musculoskeletal system and supports the weight of the fetus, thus taking the load off your lower back. Water also makes it easier for the heart to pump blood, reduces swelling (edema) related to pregnancy and takes the pressure off your bladder. Even as it calms you down, the atmosphere of the pool allows for a full body workout. Water provides 12 times the resistance to your muscles as air, thus providing the same strength-training benefits as lifting lighter weights.
contributionYoga has been known to reduce stress for centuries. yoga is practiced Balance your mind, body and breath. It’s all about relaxation, which makes it one of the most popular choices for prenatal exercise. It encourages mental and physical relaxation which in turn reduces stress and anxiety. In addition it promotes flexibility, relieves stress and reduces aches and pains. Yoga helps promote mood-enhancing endorphins. Focusing on the present moment during yoga increases your awareness, increases your concentration and focuses your mind. According to one study, yoga had a positive effect on women who practiced yoga thrice a week for a month. After several sessions, they experienced significant reductions in stress, depression, and anxiety.
There is an evidence-based study that suggests that exercise during pregnancy does not harm the fetuses of healthy mothers and that exercise may actually benefit the mother and fetus and may even reduce the rate of caesarean births. Caesarean birth is associated with risks such as infection, bleeding, reduced bowel motility, longer recovery time and respiratory complications. Therefore, based on these mentioned risks, avoiding caesarean birth is a benefit for both mother and baby.
(The author is Executive Physiotherapist, Cloudnine Group of Hospitals, Panchkula.)
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