Are you wondering how to stay positive during pregnancy?

You’re not alone. 

Yes, it’s a beautiful experience, but it can also be one of the most stressful, irritating, and uncomfortable times in your life.

But never fear: solutions abound.

Yes, a (semi) blissful pregnancy is possible if you cultivate a positive mindset. 

We don’t expect you to deny the aches, pains, anxiety, and worries.

But applying a few tips and tricks — like implementing a pregnancy mantra — can elevate the experience. 

How Can I Fight Negative Thoughts During Pregnancy? 

Occasional stress is perfectly normal.

Heck, during pregnancy, anxiety, and worry are common.

Unfortunately, it’s not the best for your baby from a biological standpoint.

Sustained stress throws off your hormonal balance, which can be unpleasant for your little passenger. 

So how can you fight negative thoughts during pregnancy? 

Prenatal Yoga 

Yoga does a body good — physically and spiritually. It stretches your tendons and muscles and opens energy channels in your body. People who report doing yoga regularly are often happier, healthier, and even smarter. 

Prenatal yoga is specifically geared toward pregnant women and can work wonders during your nine-month haul. 

Massage Therapy 

Your muscles, tendons, and skin love being massaged. So does your brain.

Study after study proves that it’s an excellent treatment for anxiety and mood swings, which, as discussed, are staples of the pregnancy experience. 

So if you feel like you’re on edge, enlist a professional masseur or your partner to treat you to a body rub. Or, you can go the electronic route and get yourself a massaging chair, wand, or shoulder collar. 

Practice Mindfulness 

Mindfulness is the ability to remain focused on the present instead of catastrophizing about the past or worrying about the future. 

Studies prove that living in the “now” is a mental health tool that significantly eases anxiety, and there are several ways to practice it, including meditation and pregnancy affirmation work.

While there’s no way to prevent you from thinking about your baby’s future and the delivery day, if you find yourself spiraling into a drain of apprehension, try to guide your focus to the present moment.

Eat Well 

Food is fuel for the living. And when you’re pregnant, you are, in a sense, eating for two. That doesn’t mean you eat double, but what you put in your body affects your fetus. 

Eating well makes us feel better, function better, and look better. Moreover, your child may develop better.

So reach for lean proteins, veggies, and complex carbohydrates. When it’s time for dessert, pick fruit. (Although, it’s perfectly fine to splurge on sugary goodness a couple of times a week. No, it won’t hurt your child, but it will keep you happy.)

Avoid alcohol, stay hydrated, and keep up your blood sugar. Doing so will keep you from becoming tired and irritable.

Engage in Good Sleep Hygiene 

Sleep hygiene can make a world of difference in how you feel. Here are the key points:

• Turn Off Electronic Visuals: Listening to soothing music or sounds as you drift off is fine, but try not to fall asleep in front of a TV or computer.
• Stay Away From Caffeine at Night: Stop drinking caffeinated drinks an hour or two before bed. Generally, reducing your caffeine intake while pregnant isn’t a terrible idea either.
• Set the Thermostat: Temperature affects whether you get restorative sleep. So set your thermostat accordingly. It’s better to sleep in a slightly colder room than a warmer one. Budget allowing, pick up one of those temperature-controlled beds.
• Get Into a Routine: Try to go to bed at the same time nightly. Our bodies love routines.

What Are the Benefits of Using Positive Pregnancy Affirmations?

Positive affirmations are another effective tool for staving off stress when pregnant. Benefits include:

• Decreased stress
• More emotional and behavioral control
• Decreased anxiety
• Increased self-esteem and clarity
• Ability to shift negative thoughts patterns
• Better problem-solving acumen
• Better sleep

75 Momma-Positive Pregnancy Affirmations 

We’ve discussed how and why avoiding excessive stress while pregnant is vital. Now, let’s dive into some affirmations you can use along the way.

1. I love my strong and beautiful body.

2. I’m in awe of my body’s abilities.

3. I am grateful for my body’s power and protection.

4. Miraculously, I’m growing another human inside me.

5. I am devoted to the human growing within me.

6. I am nourishing a ball of love and cherish the experience.

7. My baby and I are growing together and share an unbreakable bond.

8. My pregnancy makes me more radiant.

9. I am at my best when using my body to nourish another human.

10. Life is miraculous when I am pregnant.

11. I am a living, breathing example of the Universe’s magic.

12. I take excellent care of myself and my child.

13. This discomfort is temporary and will pale in comparison to the joy of meeting my child.

14. My baby is developing exactly as it should.

15. I protect my baby at all costs.

16. The Universe is conspiring to keep my child and me safe.

17. My bundle of joy will arrive at the exact right time for its schedule.

18. I honor the soul developing inside me.

19. My baby will be exactly how it is meant to be.

20. Already, my child is learning important lessons, and I am helping.

21. I learn about parenthood so that I can be the best possible parent.

22. I send my loving baby good vibes every day.

23. My baby knows I love it very much and forgives my mistakes.

24. My body instinctively knows how to care for my baby on board.

25. My body nourishes my child.

26. I am thoroughly enjoying my pregnancy.

27. I revel in the joy of parenthood.

28. Even when things are tough, I appreciate every moment of my pregnancy.

29. Pregnancy is teaching me great responsibility, and I’m thankful.

30. I will be able to handle my labor without a problem.

31. Whatever decisions I make when I go into labor will be the right ones for my child and me.

32. The best thing I can do for my baby is not to worry and have faith in their development.

33. I am going to be a wonderful, caring parent.

34. I will work as hard as possible to give my child everything it needs.

35. I trust my instincts and intuition.

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36. I love participating in the cycle of life.

37. I can overcome all obstacles that stand in my and my child’s way.

38. My emotions are part of who I am, whether good or bad.

39. I am instinctively in tune with my child’s needs.

40. Positive energy fills my home.

41. I am more than capable of looking after myself.

42. Pregnancy can be tough, but I am tougher.

43. I welcome my body’s changes and know they are for the best.

44. My body is made to give birth, and I know it will be a wonderful experience.

45. It’s OK if I change my birthing plan at the last minute.

46. Stress and fear are not a lasting part of my pregnancy experience.

47. The physical discomfort I feel is only temporary and serves a greater good.

48. I choose to pamper my body and mind for the sake of my baby.

49. My body is incredible and capable of doing challenging things.

50. I am proud of the life I am creating.

51. I am destined to be the best mother I can possibly be.

52. My baby bump is a beautiful extension of me.

53. I am strong, healthy, and ready for motherhood.

54. I am grateful for the opportunity to nourish another life.

55. I love that my baby is dependent on me for everything right now.

56. I feel needed, wanted, and loved.

57. All my feelings are valid, and I know my loved ones understand my mood swings.

58. I may be scared and anxious, but that is perfectly normal and OK.

59. Each day that passes is one day closer to meeting my baby face to face.

60. I know the bond with my baby has already begun.

61. My baby is glad that I am its mother. It chose me.

62. The soul of my child and I are currently one.

63. My baby loves when I surround it with positive energy.

64. My child has a bright future because it’s coming to Earth surrounded by love and acceptance.

65. I am doing the right thing by giving up this baby for adoption, and it will always know that I loved it.

66. The most significant act of love I can give this child is giving it up for adoption.

67. Sharing our baby with its adoptive parents is the ultimate act of love.

68. I trust that my body will know exactly what to do when labor hits.

69. Birthing is encoded in my DNA; I am built for the experience.

70. Labor is a source of strength, not discomfort.

71. I will educate myself about my baby’s birth to be completely ready when the time comes.

72. I will be proud of my birthing experience, regardless of its direction.

73. Today I will be kinder to myself than usual as a treat to myself and my child.

74. I am not lazy; I’m pregnant. Relaxing is good for my body and baby.

75. Today, I will listen to my baby’s needs and wants and honor them.

How to Best Use Affirmations for Pregnancy 

What is the best way to use pregnancy affirmations? 

Ultimately, it’s up to you, but there are several tricks you can implement to make them more effective.

Set Them in the Present

When saying affirmations, set them in the present. In other words, instead of saying “I hope to be healthy,” go with “I am healthy.” Acting as if a need or want already happened tricks the energetic Universe into making it happen.

Pick Ones That Resonate

If a given affirmation doesn’t resonate with you, don’t use it. Only use ones that speak to your soul and situation. Otherwise, it’s like an atheist going to church. Sure, it can be a pleasant experience, but it won’t profoundly impact their lives.

Make It Specific 

Be specific as possible when choosing your affirmation stable. Tweak them to your life’s contours and add personal details that will make it more authentic for you.

Make It a Routine

Good habits make life smoother. Start with 3- to 5-minute-long sessions daily — one each in the morning and night. 

How you choose to “execute” your affirmation practice is up to you. Some people say them internally, others do it aloud, and others write them down.

Whichever method you choose, be patient. After about a week, you’ll realize that it’s working!

Even if you don’t believe what you’re saying at first, keep doing them. With consistency, the positive affirmations will replace your inner critic and worrywart.

Final Thoughts

Congratulations on your coming bundle of joy. We know you’ll be the best parent for your child’s needs.

And remember, pregnancy happiness is possible! It just may take a little inspired action to find it.

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A significant increase in blood volume, amniotic fluid, and a growing baby add to the mother’s total body weight. Women who are already overweight or suffering from obesity will eventually gain some weight during pregnancy. However, they can lose problematic body fat and get rid of weight-related complications via safe applied methods & naturally during pregnancy. They become nauseous or have food aversions and unintentionally start losing weight during pregnancy (especially at the early stages). Regardless, one should always share all the symptoms with the doctor or health care provider.

Opting for extreme diets during pregnancy to lose weight is not advisable. You should eat enough to provide the baby and yourself with sufficient nutrients. It is essential for your overall health. At the time of pregnancy, going on diets, cutting calories or restricting food groups can impact the development of the foetus and deprive the body of required nutrients. It is essential to learn the risk associated with being overweight and the risk involved in losing that weight through unsolicited methods.

Risks of Being Overweight During Pregnancy

Obesity during pregnancy links to poor health outcomes for both the mother and the child. A study claims that the probability of conception decreases, starting from a BMI of 29 kg/m2. The same study claims that a high body mass index also increases the chances of various other risks like:

• High BP or blood pressure
• A severe form of gestational blood pressure or preeclampsia
• Gestational diabetes
• Intrauterine death
• Obstructive sleep apnea is a condition where you stop breathing for short periods during sleep.

Obstetricians watch blood pressure and blood sugar levels during pregnancy and lookout for signs of high blood pressure or gestational diabetes. Such women are given specific diets or exercise advice to mitigate such conditions to promote a healthy pregnancy & delivery. 

Can you Safely Lose Weight when Pregnant?

Medical experts usually encourage women to eat enough nutrients and exercise daily to keep their babies healthy. In addition, most healthcare experts do not recommend pregnant women to follow a weight loss diet as it can increase complications for the baby. However, with more research and advancements, some healthcare experts believe that there are safe measures that one can take during pregnancy to lose or manage healthy body weight. Ideally, women should try to ward off the extra kilos before becoming pregnant to avoid unnecessary risks to their health and babies.

If the woman does not gain any weight during the pregnancy, she will start losing the fat stored. As a result, her body weight might reduce than before the pregnancy. If a woman loses weight during her first trimester of pregnancy, it is due to nausea or morning sickness. Severe morning sickness can also deprive the body of nutrients, and being on call with a doctor during the entire period is advisable. Weight gain is usually experienced by women during the second trimester when they slowly start to feel better. 

Optimal Weight Gain Recommendations During Pregnancy

Women often meet with an obstetrician or their doctor to develop a care plan when they become pregnant. Your first visit will involve discussions regarding nutrition and physical activity. The weight gain guidelines will follow your starting weight as per your pregnancy. BMI may not be the perfect indicator of health, but according to the Institute of Medicine, there are different weight gain recommendations for women under different weights. Your BMI does not consider body composition, ethnicity, race, gender, or age. It is quite an incomplete measure but an easy method to analyse your potential health status and outcomes. It is pretty quick and hence holds value in the medical community. However, not all doctors follow BMI guidelines but use IMOM recommendations to guide women towards ideal weight goals. 

Considering Weight Pre-Pregnancy

It would help if you considered your weight at the pre-pregnancy stage. Take guidance from the doctor or health care regarding shedding off any extra kilos or gaining an ideal weight to promote fertility & healthy pregnancy. People of all shapes & sizes can get pregnant, but as per studies, prematernal obesity can cause various complications. These complications include the risk of preeclampsia, preteen birth, and macrosomia, where the foetus is larger than the standard size. In addition, it can cause injury during childbirth. Therefore, one should consider positive, sustainable lifestyle changes to support a healthy weight and boost fertility. 

Safe Ways to Manage Weight During Pregnancy

Eat Small Meals

Pregnant women should eat small but continuous meals throughout the day and keep snacking too but healthy. Ginger honey paste or ginger candies are said to ease nausea. 

Avoid Fatty Foods

Morning sickness is a common symptom during pregnancy which increases because of deep-fried, heavy and oily food items. 

Know Your Body Mass Index

If you want to make changes in your diet, you should keep track of your BMI or Body Mass Index. A normal BMI range is between 18.5 to 24.9, and thus it is advisable to not gain more than 10-12 kgs during your entire pregnancy. But if your BMI falls under 18, you should gain around 10-12 kgs. So weight gain should be 7-10 kgs with a BMI range between 25-29.9 and only 5-9 kgs if overweight. 

Don’t Miss Your Dose of Vitamins, Minerals and Calcium

It is essential to consume your vitamins and iron or calcium supplements daily. It is crucial for the optimal growth and development of the baby. Also, please note that you do not combine iron and calcium for best absorption. 

Exercise

If you unintentionally start losing weight during your pregnancy, you may feel weak and feel like staying away from physical activity. In that case, talk to your doctor. Then, once you get the go-ahead, start a gentle form of exercises like walking or prenatal yoga. It would help if you kept at physical activity to eliminate pregnancy woes and abnormal weight gain. 

Be Aware

You should be conscious of what is happening to your body. A gradual weight loss during the first trimester is average, but a sudden loss of 4-5 kilos can be dangerous, and you should immediately reach out to your doctor. 

Cut Down on Calories

Be mindful of the number of calories you consume to keep the extra kilos at bay for your baby to remain healthy. A pregnant woman should consume at least 1700 calories per day. You should keep track so that you do not exceed the count or go below it. Stay hydrated.

It is always a good thing and beneficial for the body to stay hydrated – pregnant or not pregnant. However, if you indulge in physical activity during pregnancy, you need to add a few extra glasses of water. Drinking 1-2 litres of water will keep you full and keep overeating at bay. 

Eat Healthy Snacks and Stay Active

You already know that you should avoid junk food and fill your platter with fresh fruits and vegetables. Go for whole-grain cereals and bread & low-fat dairy products. Spinach, strawberries and beans are rich sources of folates, while high-fibre foods help in better digestion. It also prevents constipation which is a very natural occurrence during pregnancy. 

It is also necessary to stay active and go for at least 30 minutes of mild physical activity on most days of the week. You can discuss it with your doctor to find out that it also has a lot of stress-relieving benefits. Ensure you consult your doctor once as not all kinds of pregnancies can accommodate physical exercise. It might be a problem if you weigh on a heavier scale. If recommended, you can go walking, swimming, cycling, plus low-intensity exercises. Avoid exercising on higher altitudes and let go of any forms of exercise that require you to lay flat on your back – as it affects the blood flow to the foetus. 

Tips for Diet and Exercise During Pregnancy

It is a given that a balanced and nutritious diet with a well-planned exercise plan is the need of the hour during your pregnancy. Your healthcare professional team should provide you with optimum advice for taking care of your baby. A few tips for the same include: 

Tips for Healthy Eating

Always opt for a balanced diet when pregnant, while watching your portion and meal size. It is a healthy practice if you are worried about your weight. One should not go on a crash diet. Consult your physician if you consume any supplements or medications for weight loss. 

Do not fall for the age-old concept of eating for two, i.e. including the baby, as the baby is tiny during the first trimester. Instead, one should eat balanced meals. 

It is advised not to skip any meals and frequently eat for adequate nutrition. Go for lean protein like fish and chicken along with seafood. In addition, your diet should comprise less processed foods and sugar. 

Refined grains vs whole gains? Go for whole-grain wheat, millets, quinoa, rice etc. but not white, refined grains. Your vegetable intake should be more and hence, fill your plate with lots of it during mealtime. 

A registered dietician will always give you the best advice. Avoid sugary food items like ice cream and candies but go for apples, peanut butter etc. and high fibre fruits like berries or pears. Keep your sugar intake in check. 

Pregnancy Exercise Tips

Physical activity is good for the body during pregnancy. One should never adopt a sedentary lifestyle and not go for strenuous physical activity. Walking has always proven to be an excellent and easy way of weight maintenance, and even sedentary women can benefit from it. Pregnancy yoga classes or prenatal fitness programs are also preferable. Keep in mind to follow a light to a moderate exercise regime. It will also help to deal with labour and postpartum recovery. Do not push too hard and find your comfort level with physical activities. Your primary focus should be on staying healthy during pregnancy. Something is better than nothing – do not sit idle. 

Distribution of Weight During Pregnancy

As per studies, the pregnancy weight gained gets fairly distributed where the baby weighs around 3 to 3.5 kilograms when the pregnancy ends. Also, the amniotic fluid and the placenta come up to 1.5 kgs. An additional 2 kgs are due to the enlarged uterus and breasts. 

Body fluids & blood: 4 kgs. 

Fat & other nutrients: 3 kgs.

Total weight gain is around 10-15 kilos. 

Conclusion

Pregnancy is a phase where you should take good care of yourself for your baby’s well-being. Put in your best efforts to lose the extra weight if you are overweight but always try to do so by healthy means. Your pregnancy can prove to be a good time for you to look at your health positively. It should not have any adverse effects on your body. It is a time for you to practice self-care and be alert and physically active. A healthy diet and exercise can avoid complications like gestational diabetes or high BP. Make sure to maintain a healthy weight and support a healthy pregnancy. 

Take the help from a nutritionist to plan a nutritious meal & snack routine for your health. If you are worried about your baby’s growth, you must know that your baby is too tiny to absorb nutrients in the first trimester. Your baby will only grow via your fat reserves. 

The very first priority of your body is the nourishment of the baby. However, it can also happen that you cannot digest all of the food due to morning sickness or nausea. Thus, it is better to consult a doctor in such situations. Being mentally fit is also equally essential to get through the pregnancy. You should be happy and send positive vibes to your baby. Avoid stress as much as possible and stay active. Pregnancy can be the happiest time for you. Stay active and positive, have proper food and get plenty of rest, and it will be a breezy phase for you. 

Frequently Asked Questions (FAQs) 

Q. Is it OK to lose weight during pregnancy?

A. It is OK to lose weight during pregnancy as long as it is healthily and safely. However, doctors do not recommend it. 

Q. Can an overweight person lose weight during pregnancy?

A. Overweight women can lose weight during pregnancy by doing sufficient exercise and consuming a healthy diet. It will not negatively impact the baby’s well-being. 

Q. Can I lose 10 pounds in the first trimester?

A. You can lose weight in the first trimester due to nausea and vomiting sensations. It’s not uncommon for women in their first trimester to lose weight due to bad bouts of nausea and vomiting that preclude them from eating normally. However, if the weight loss is severe, consult your doctor. 

Q. How do models stay skinny during pregnancy?

A. Models can stay skinny during pregnancy because they begin their pregnancy journey at the desired weight, usually due to their healthy eating habits. So, it is easier for them to go back to that weight post-pregnancy. The idea is to eat healthily and not eat for two and pile on kilos. Therefore, you need to know what is good for you and how much you should eat. 

Q. Can you get in shape while pregnant?

A. Yes, you can stay in shape when pregnant by incorporating moderate physical activities like walking, swimming and yoga. 

Q. Do you lose weight when pregnant with a boy?

A. Compared to a woman carrying a female fetus, women with a male foetus have significantly increased maternal weight gain. There are certain studies available which correlate pregnancy weight gain with the gender of the baby. However, it is not gospel truth and is indicative based on the size of a sample. 

Q. Do you burn more calories while pregnant?

A. No, you don’t need to burn more calories when pregnant. Your intestine muscles move slowly and slow down your digestion. It leads to a gas build-up with bloating, burping and flatulence. 

Q. What is a plus-size pregnancy?

A. A pregnancy is said to be plus-size when your BMI or Body Mass Index is between 25 – 29.9, and you are tagged obese when you cross 30. 

Q. Is it normal to lose weight at 32 weeks pregnant?

A. It is normal to lose weight at the end of your pregnancy. However, it will not affect the baby’s weight and happens due to increased physical activity and lower levels of amniotic fluid. 

Q. How can I control my weight during pregnancy?

A. You can control your weight during pregnancy by consuming healthy food rich in vitamins and low in calories and fat. Consume cereals and crackers made of whole grains. Incorporate healthy protein and essential fats. Also, pregnancy does not mean eating double the quantity of what you usually eat. Please assess your nutritional requirement and look for a healthy plating method to fill your meals with colourful veggies, whole grains and lean proteins. 

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Everyone agrees that pregnancy is one of the most stressful phases of a woman’s life. Women go through many physical, mental, and emotional changes during pregnancy, trapping them in a constant cycle of stress and anxiety. Don’t worry because there is a natural and inexpensive way to deal with stress during pregnancy.

Yes! You read that right, introducing to you the aromatherapy candles.

Aromatherapy is becoming very popular these days. It is a treatment wherein essential oils are extracted from plants. These essential oils are either applied to the skin or breathed through the nose. It helps in reducing stress and improving sleep. Aromatherapy candles are infused with essential oils that will help you relieve your stress and anxiety.

Here are the top 3 aromatherapy candles that will help during pregnancy:

Craft And Kin Fresh Linen Candle

This is one of the best candles you will get your hands on in the market. It is made 100% from soy wax and comes with a cotton wick. The packaging of the candle is also beautiful besides the scent is not very strong. This candle is particularly great for those who don’t like strong-scented candles.

Mrs. Meyer’s Clean Day Scented Soy Aromatherapy Candle

If you are a fan of strong scents, then this candle would be perfect for you. The scent of this candle is on the stronger side and is made up of vegetable and soy wax. The wick of this candle is also made of cotton.

Overall this candle is 100% safe for pregnant women and will also help them control their stress and anxiety. If you are looking for such candles for your baby, check this out. 

L’or de Seraphine Whitby Candle

If you are looking for an aesthetic aromatherapy candle, this L’or de Seraphine Whitby Candle is perfect. The packaging of this candle is a beautiful blue and white print. However, one of the biggest downsides of this candle is that it is slightly expensive.

How Do Aromatherapy Candles Help In Pregnancy?

There are innumerable benefits of aromatherapy candles during pregnancy. Aromatherapy candles are infused with essential oils that ease stress, encourage sleep, increase energy, and reduce anxiety levels when inhaled by a pregnant lady. However, not all essential oils are to be inhaled during pregnancy. If you are looking for the right aromatherapy candles, check this out. Whenever you are purchasing an aromatherapy candle, make sure that it doesn’t have the following essential oils:

• Rose
• Aniseed
• Birch
• Cedarwood
• Camphor
• Mustard
• Clary Sage
• Comfrey
• Wintergreen
• Bitter almond
• Cassia
• Eucalyptus
• Hyssop
• Mugwort
• Jasmine
• Cypress
• Pennyroyal
• Melissa
• Cinnamon
• Tarragon
• Myrrh
• Wormwood
• Juniper Berry
• Nutmeg
• Basil
• Fennel
• Clove
• Oregano
• Parsley Seed
• Rosemary
• Peppermint
• Sage
• Marjoram
• Thyme

These were all the essential oils that a pregnant woman should avoid. These could be unsafe for women during pregnancy, and it is always better to stay safe during pregnancy. If you are looking for completely safe birth candles, visit here.

Final Words

Aromatherapy is a great way to relieve stress and anxiety naturally. If you struggle with your sleep or anxiety, you can try aromatherapy candles to relax and calm yourself.

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During pregnancy your hormones may be running wild, which can cause sleepiness and fatigue. Especially if you have another child to care for, or if you are still working, you might be suffering from a lack of sleep even more. Not just that, but all the stress from expecting a new member of the family may be placing additional pressure. We have come up with advice to help you.

Set A Relaxing Mood

A dark, quiet, relaxing environment is what you need to have a good night’s sleep. If flickering street lights keep you up at night, invest in some blackout curtains that will block out all outside light from waking you up, especially in the morning. Additionally, now that your pregnant, your body temperature is slightly higher, so set the thermostat to be lower than what you are used to. You will sleep more comfortably in a cooler room, wrapped up in cozy blankets and duvets. You can also include relaxing aromatherapy in your night routine. Certain essential oils can help you doze off quicker, like lavender, chamomile or bergamot.

Stay Active

Even though you may not feel like it, exercising is very important during pregnancy. Keeping lightly active will not only positively affect your and your baby’s health, but it will also make pregnancy a lot more bearable. Exercise helps blood circulation and bloating, so you will get less cramping at night and will feel much lighter on your feet. It also helps you to de-stress, so you will definitely be sleeping much more soundly. Just make sure that you do not exercise too close to bed time, since the extra adrenaline may make it hard to doze off.

Find The Best Sleeping Position

In the third trimester, it may prove difficult to find a comfortable sleeping position. Doctors recommend sleeping on the side to ensure good blood circulation to the uterus. Besides placing pillows to help you maintain your position during a particularly restless night, we also recommend going to an organic eco-friendly mattress store and getting yourself a custom, comfortable and chemical-free mattress. They may be a bit pricier, but they are free of toxic materials, extremely durable and can be custom designed to cater to you and your baby.

Practice Relaxation Techniques

Besides exercising, there are other activities you can do that help you to de-stress, relax and feel more at ease. If you find yourself having a restless night, try practicing some meditation or mindfulness. It may sound silly, but placing your hands on your belly while taking slow deep breaths and imagining your baby sleeping may relax you and eventually make you fall asleep. You can even sing a lullaby, either to your baby or even yourself. Another great activity is definitely yoga. It is a light, relaxing activity that will benefit you and your baby.

Improve Sleep Hygiene

Make sure that you keep a regular bed and wake time. Setting a routine will help your body get used to sleeping at a certain time, as well as waking up in the morning, without the need for an alarm clock. A sleep schedule is just part of a healthy sleep hygiene, which are all the habits and behaviors that promote good-quality sleep. Additionally, you should use your bed only for sleep and sex, keep electronics out of the bedroom, and do a non-stimulating activity before bed, like reading.

Ease New-Parent Anxiety

Most importantly, keep those intrusive thoughts at bay. Nothing disrupts sleep like anxiety. If meditation, yoga, mindfulness or any other relaxing activity cannot reduce your new-parent anxiety, it is always a good idea to speak to a professional. You can go to a therapist if you are struggling with mental health, or sign up for a parenting class where they can answer all your questions and put your mind at ease.

Maintaining a healthy sleep hygiene, light exercise and meditation are just some of the things you can do to make sleeping during pregnancy a little more relaxing. Follow our tips, and you will surely be having a full night’s sleep in no time.

Author Bio

Diana Smith is a full time mom of two beautiful girls interested in business and marketing related topics.

In her free time she enjoys exercising and preparing healthy meals for her family.

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You’ve probably heard a lot of assumptions about breastfeeding:

“It’s the best way to deliver nutrients to your baby; it’s the most natural way to feed your little one; it wreaks havoc on your nipples, or it will help you lose the baby weight.”

The American Academy of Pediatrics recommends that babies be exclusively breastfed for the first six months of life, and then at least partially for the next six months (since you can introduce solid foods at this point).

But “ultimately, each individual mother is uniquely qualified to decide whether breastfeeding, mixed feeding, or formula feeding is ‘best’ for her individual situation,” says Alison Stuebe, M.D., distinguished scholar of infant and young child feeding at the Carolina Global Breastfeeding Institute, and associate professor of maternal-fetal medicine at the University of North Carolina at Chapel Hill.

We’re not here to tell you what choices you should and shouldn’t be making. But we are here to make sure you’re accurately informed.

We talked to experts so you can better decide what’s best for you.

12 Myths About Breastfeeding

Myth: Breastfeeding helps you lose pregnancy weight

Truth: Breastfeeding does burn calories; the American Pregnancy Association recommends consuming an extra 300–500 calories a day while breastfeeding.

However, just because breastfeeding helps you burn more calories doesn’t necessarily mean you will lose weight, says Laura Gruber, international board-certified lactation consultant, registered lactation consultant, and owner of Breastfeeding Housecalls.

“Breastfeeding mothers tend to feel hungrier, which means they may snack more to make up for those extra calories burned. The choice to consume healthy or unhealthy snacks, and the quantity a mother consumes is what may ultimately drive some moms not to lose the pregnancy weight via breastfeeding alone,” Gruber says.

If you don’t know where to start, a guided nutrition program can help — Registered Dietitian Ilana Muhlstein, M.S., R.D.N. created 2B Pregnant to help moms thrive during pregnancy — and after the baby arrives.

2. Myth: You can’t breastfeed if you have breast implants

 Truth: It’s safe for mothers and for babies to breastfeed if mom has implants, Alison Stuebe reassures.

But if you have had plastic surgery, it’s important to let your doc know.

Why? Your natural breasts may affect how well you produce milk.

“If one breast was much smaller than the other, or if you had minimal breast tissue, you might make less milk, so it’s important to work closely with your baby’s provider to monitor early weight gain so that you and your baby get off to a good start,” Stuebe adds.

If you have breast implants and plan to breastfeed, you may need to supplement to ensure your baby gets enough to eat.

A review and meta-analysis of three observational studies published in the International Breastfeeding Journal revealed that women with breast implants who breastfed were less likely to feed their infants with breast milk exclusively compared to women without breast implants.

Another study published in the Annals of Plastic Surgery also reported that many women with breast implants needed to supplement their breastfeeding.

3. Myth: You must use both breasts each time you feed

Truth: It’s a good idea to offer both, Gruber says.

“Sometimes babies lose vigor and stamina at the breast because they are tired, yet not necessarily full. They can become tired from sucking on a breast that isn’t yielding as much as they need,” she explains.

Her recommendation: “Use your first breast until a baby loses vigor or stamina since this is the most accurate way of knowing if a healthy baby is getting full. Stop and burp him or her, then always offer the second breast in case baby has made room for more [after] burping.”

If your baby doesn’t want the second breast, that’s fine.

Then, you can start with the second breast at the next feed, since it will likely be fuller, she adds.

4. Myth: Modern formulas are almost the same as breast milk

 Truth: Formula makers may market their product as being almost the same as the real thing.

“Breastmilk is a living fluid. Formula is not,” Stuebe says.

To illustrate, scientists have found that human milk contains immune and stem cells, as well as bacterial community.

“A mother’s milk contains bacteria that colonize her baby’s gut, helping to grow the baby’s immune system. And while some formulas have added prebiotics and probiotics, they are fundamentally different from breast milk,” Stuebe explains.

5. Myth: Poor milk supply is caused by mom’s inadequate diet or stress

 Truth: “There are millions of women everywhere who have stressful lives and poor nutrition yet are still able to produce perfect amounts of milk for their babies,” Gruber points out.

Low milk supply is generally caused by poor breastfeeding management (such as not feeding baby frequently, or a shallow latch), hormonal issues in mom, or oral issues in the baby that would cause poor milk transfer, she explains.

6. Myth: You can’t drink alcohol while breastfeeding

Truth: This one is definitely a myth!

“It takes about two hours for a single serving of alcohol (5 oz. of wine, 12 oz. of beer, or 1.5 oz. of liquor) to clear a woman’s bloodstream. When it clears her bloodstream, it also clears her milk,” Stuebe explains.

More alcohol does take more time to clear out, so you may need to pump and discard milk if you’ve had two or three servings.

Check this handy chart that Stuebe recommends.

7. Myth: Breastfeeding is supposed to hurt

Truth: “Breastfeeding may feel new and different, but it is not supposed to hurt,” Gruber says.

With the exception of childbirth, pain is the body’s alert system when something is wrong, so nipples that hurt mean that something is off and can be improved.

“Moms who feel nipple pain, see or feel their nipples injured, or see misshapen nipples when her baby unlatches should seek help,” she adds.

8. Myth: Breastfeeding drastically changes the shape and size of your breasts

Truth: For starters, it’s important to understand that pregnancy is what changes your body, not breastfeeding.

Your breasts will change — but only temporarily.

“Breastfeeding can drastically change the shape and size of a woman’s breasts — but only during certain seasons of nursing, such as when mom’s milk is transitioning from colostrum to mature milk,” Gruber says. “Breasts normally return back to pre-pregnancy size and shape after a woman has ended breastfeeding.”

A study published in the Aesthetic Surgery Journal reviewed the charts of 93 patients seeking consultation for aesthetic breast surgery and found that breastfeeding does not appear to have an adverse effect upon breast appearance.

9. Myth: Breastfeeding is just about getting the milk to your baby

 Truth: Nurturing your baby is about so much more than nursing.

“Breastfeeding is about fostering a biological connection between a mother her child, and a mother can nurture her baby at breast no matter how much milk she makes,” Stuebe says.

“Suckling a baby triggers the release of the hormone oxytocin, which can encourage bonding and mothering behavior. A baby who is at breast can hear mom’s heartbeat, and can focus his eyes on mom’s face.”

“Even moms who don’t provide 100 percent of their baby’s nutrition from their breasts are still able to offer them for suckling, warmth, and comfort. Being an infant’s food source is just one of the many hats that breasts wear when it comes to babies,” Gruber adds.

10. Myth: Smaller breasts may not produce enough milk to feed the baby

Truth: Bra size isn’t a reliable predictor of milk production, but some breasts do produce better than others, Stuebe says.

OK, quick biology lesson from Stuebe: An adult woman’s breasts are made up of both fatty tissue and milk-making glandular tissue.

One woman might have small breasts that are packed with glandular tissue (great for milk production), while another has very large breasts that are mostly fatty tissue (not so great).

And the shape matters, too — widely spaced or cone-shaped breasts can be associated with low milk production, Stuebe adds.

“It’s not easy to predict milk-making based on breast size, which is why it’s important that all moms and babies see a pediatric provider at three to five days after birth to check in on how breastfeeding is going,” Stuebe says.

11. Myth: You can’t get pregnant while breastfeeding

Truth: We don’t know who started this rumor, but breastfeeding is definitely not a form of birth control.

“You can absolutely get pregnant while nursing,” Gruber says.

Frequent nursing does prevent ovulation. But, if you pump and use bottles, or your baby doesn’t want to eat often, you’re going a longer time between feedings at the breast than a mom who breastfeeds every couple of hours.

“This break can cause a mom to ovulate earlier … thus sparking mom’s fertility even if that mom hasn’t had her first period yet after childbirth,” Gruber explains.

If you want to avoid pregnancy, talk to your doctor about birth control options.

Some birth controls may reduce your milk supply, so talk to your doc about what options won’t affect it.

But can contraception impact the quality of your milk?

Research draws mixed conclusions; one review revealed a negative effect on breast milk composition in moms taking birth control, while another trial showed greater weight gain in infants whose moms had an etonogestrel implant.

An article published in Clinical and Obstetrics and Gynecology found that the choice and timing of contraception — with nonhormonal methods being the “preferred choice” — may influence breastfeeding and infant growth patterns.

12. Myth: The longer you breastfeed, the healthier your baby will be in adolescence

Truth: This one’s a bit more complicated.

“There’s compelling evidence that, on a population level, longer breastfeeding is linked with better health,” Stuebe says.

A study analysis published in Maternal & Child Nutrition, of which Stuebe was a part of, found that for every 597 women who optimally breastfeed, one maternal or child death is prevented.

However, that’s on a population level.

“For an individual mother and her child, there are many, many things that contribute to her child’s health in adolescence, of which breastfeeding is just one,” Stuebe adds.

If breastfeeding is extraordinarily difficult for that mom and baby, the struggle to make it work may not be worth it.

The Bottom Line

Talk openly with your doctor to explore all of your options to find out what works best for you and your baby.

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Pregnancy can be full of surprises.

“Your energy, taste, tolerance, appetite, and mood will fluctuate week to week — and even day-to-day,” says Ilana Muhlstein, M.S., R.D.N., mother of three and creator of 2B Mindset and the all-new 2B Pregnant.

But there’s one thing you can always count on: Nutrition is more important than ever when you’re expecting.

That’s why 2B Pregnant is designed to help give you the tips and tools to make it easier for you to nourish yourself and your growing baby through every trimester.

The Importance of Pregnancy Nutrition

Good nutrition during pregnancy can help you get the nutrients you need to support your baby’s growth and development.

And if you focus on establishing healthy eating habits when you’re pregnant, it can help make it easier to stay on track nutrition-wise once your baby arrives, Ilana notes.

Of course, we know that pregnancy cravings — combined with the old adage that you’re “eating for two” — can make healthy eating even more challenging than usual.

So, it’s important to reframe your mindset when it comes to pregnancy nutrition.

“You don’t need to eat for two — you need to eat what’s best for you,” Ilana says.

And on those days when healthy eating feels extra-challenging, stay focused on your big-picture goal of keeping yourself and your baby healthy.

“What gets me motivated to eat healthy, exercise, and stay calm through the unknowns is to think about my future self and baby — and how the choices I make today will affect me as I approach my due date and beyond,” Ilana says.

Ideal Foods to Eat During Pregnancy