If pregnancy is a stage in which much care must be taken, winter, with its harsh climatic conditions, forces moms-to-be to take some precautions. Generally, pregnant women pass the coldest season of the year better if they cover up well, do physical exercise, and maintain a healthy diet. If you’re also carrying a baby during the chilly weather, here are some practical tips to help you have a healthy and safe winter pregnancy.
Advantages of Being Pregnant in Winter
If planning is possible, getting pregnant in winter is always a good option. The benefits of winter pregnancy are:
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The first advantage of winter pregnancy is the ability to enjoy the belly from start to finish.
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Less dizziness: The cardiovascular system is known to speed up during pregnancy. The heart increases the rate of pumping blood, which, in turn, increases its volume by up to 50%. These changes can cause dizziness, which increases on hot days.
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Avoid swelling: Fluid retention generates a certain heaviness in pregnant women, which is accentuated in summer. In contrast, in a cool climate, these symptoms are greatly reduced.
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Comfort in movement: Walks are essential during pregnancy, as they help reduce all the symptoms of this state. If the weather is nice and cool, the exercises are performed with less risk and greater comfort.
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Better blood circulation, fewer varicose veins: As the uterus grows, circulation slows down. The pressure on the veins prevents an adequate flow of that excess blood that arises in the body. It is easy for varicose veins to develop if this is added to the poor circulation caused by a scorching climate.
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Better night’s rest: The last trimester of pregnancy is famous for how difficult it is to fall asleep. If heat is added to the heaviness, leg cramps, and dizziness that may arise, the risk of stress increases.
Tips for a Healthy Winter Pregnancy
If planning is possible, getting pregnant in winter is always a good option. Here are some tips for a healthy and safe winter pregnancy.
#Dress well
Although this advice sounds obvious, it is best not to take it for granted. For keeping yourself warm and comfortable during winter pregnancy, it is advisable to use multiple layers, which means wearing several cozy winter maternity clothes instead of putting on a very thick single garment.
In this way, it would be much easier for you to adapt to possible and sometimes inevitable changes in ambient temperature. For instance, when entering or leaving warm places or during the hot flashes caused by pregnancy, you can adjust layers to your comfort level.
On the other hand, you must pay special attention to the hands, feet, ears, and other body parts, which may be uncovered, to prevent body heat from being lost through them. Gloves, leggings, earmuffs, caps, and other clothes are good options during winter pregnancy when moms-to-be have no choice but to expose themselves to a low temperature.
#Maintain a healthy diet
During pregnancy, nutritional needs are more demanding than calories. This means that you need to increase your intake of proteins, vitamins, calcium, iodine, phosphorus, magnesium, and iron during the frosty season. The demand for calories increases by 10% during the second half of pregnancy. In other words, the pregnant woman does not need to eat much more, but she does have to take care of the nutritional quality of her diet during a winter pregnancy.
The climate and tradition invite you to eat stews and other hearty dishes more abundantly during the colder months. The key in this sense is to seek a balance that allows the pregnant woman to meet the nutritional needs of this stage and that, at the same time, stay satisfied and do not gain excess weight. Hence, you should try light, hot and tasty recipes for the winter season.
#Do physical activities
There are many reasons why exercising during pregnancy offers benefits for both mother and baby. Moderate physical activity improves a pregnant woman’s mood, reduces her feeling of fatigue, helps her prepare for childbirth, and helps the body recover after the birth of her child.
Although winter often causes greater laziness, these benefits are compounded by the fact that exercise increases body heat, which helps to better cope with low temperatures. On the other hand, the cold causes fewer people to go out on the street and make more life indoors. This is also why physical exercise is vital during the winter season: it allows pregnant women to stay active and avoid a possible excessive sedentary lifestyle.
#Protect yourself from the flu and colds
According to several studies, pregnant women are especially vulnerable to influenza infections. For this reason, the World Health Organization (WHO) recommends the application of “an inactivated trivalent vaccine at any stage of pregnancy.” This advice is based on “evidence that there is a significant risk of severe influenza illness in this group and evidence of the safety of the seasonal influenza vaccine during pregnancy and its effectiveness in preventing influenza, in mothers, children and young infants in whom there is also a high burden of disease.”
In addition to the flu vaccine, it is recommended that pregnant women try not to come into contact with people who suffer from the flu or other respiratory diseases so common in winter, like bronchitis, pneumonia, etc. They should go to the doctor if they suspect these diseases and avoid self-medicating.
#Make the most of the days or times of sun
Vitamin D plays a fundamental role during pregnancy since it regulates the metabolism of calcium and other hormones, which is vital for the baby’s bone development. One of the main ways the body makes vitamin D is through sunlight. For this reason, during winter, it is advisable for the pregnant woman to be attentive to make the most of the days or times of sun, which are scarce at these times. The walks are also a great physical exercise. And, if they can be done in a park or other natural space, contact with the pure air and the elements multiply their benefits.
If contact with the sun is limited, both because of a terrible winter and because pregnancy requires a rest that makes walking difficult, it is advisable to consult your doctor if there is a need to take a vitamin D supplement.
