Sleep hygiene and regeneration: How to get quality rest

7 changes that may surprise you during pregnancy

Your life and you will start to change from the moment you find out you are expecting a new addition. Pregnancy is a beautiful and exciting time, but it brings with it many challenges that can be confusing. They are associated with hormonal imbalances. Primarily, the increased production of estrogen and progesterone, which affect your thinking, behavior, appetite, physical appearance and the quality of your skin, hair and nails. Here are seven common and less common pregnancy changes that you can prepare for in advance. Nesting instinct As your due date approaches, you may feel a strong urge to clean, organize, and redecorate your home. “Nesting” is considered a natural instinct to prepare for labor . If your baby is due in late spring or summer, the desire to nest may be intensified for these reasons: boredom and frustration about still being pregnant you realize that caring for a child will take up a lot of your time and energy and you want everything to be prepared in advance You feel a strong excitement about the arrival of a new bundle of joy and you want everything to be just as it should be. Nesting has no harmful effects on you or your baby. However, please observe these precautions: do not lift heavy objects avoid jobs that put you at risk of falling avoid contact with chemicals ensure regular ventilation don't exhaust yourself Try to rest as much as possible and save your energy for childbirth and caring for your baby. Mood swings Mood swings are very common during pregnancy. These emotional swings are caused by a number of factors, including fatigue, stress, physical discomfort, anxiety about upcoming life changes, and and sudden changes in hormonal activity. In the first 12 weeks of pregnancy, estrogen levels increase by more than a hundredfold 1 . While mood swings are an almost inevitable part of pregnancy, that doesn't mean you have to experience emotional discomfort. Be kind to yourself. Be patient and remember that what you are experiencing is a temporary condition caused by hormones . You can improve emotional comfort by doing these activities: talk to your partner and possibly your children Surround yourself with positive environments, people, and information prepare for waves of morning sickness rest whenever you can find a supportive friend, such as a relative or close friend who understands you Take a childbirth class and hire a doula connect with other expectant mothers try yoga, swimming, exercise, pregnancy massages, or meditation Harmonize your diet and supplement it with suitable supplements visit a counselor Joint mobility During pregnancy, your body produces a hormone called relaxin. It helps prepare your pubic area and cervix for birth. It relaxes the muscles, joints, and ligaments in your abdomen, pelvis, and back. This can cause pain, feelings of weakness, and instability, and increase your susceptibility to injury. Go slowly when exercising or lifting objects. Avoid sudden, jerky movements. You know that... You can support your lower back and abdominal area with a maternity belt, which will help reduce pain, strengthen your posture, and provide greater comfort during daily activities? Foot size Pregnancy can increase the size of a woman's feet, according to a new study. This change appears to be permanent and is largely due to the extra weight women carry during pregnancy. The prolonged weight puts more pressure on the feet and flattens the arches. 2 In addition, water retention during pregnancy means that many women suffer from swelling in their legs, ankles, feet and toes. What can help reduce swelling: avoid standing for long periods of time wear comfortable shoes and socks try to rest with your feet up as much as possible drink plenty of fluids try to exercise regularly Varicose veins, hemorrhoids and constipation Varicose veins (varicose veins) usually occur in the legs and genital areas. They are caused by blood pooling in veins that are dilated by pregnancy hormones. They usually gradually disappear after delivery. How to prevent them: avoid standing or sitting for long periods of time prefer loose clothing wear support bandages Put your feet up when sitting. Hemorrhoid are also common during pregnancy. Your blood volume has increased and your uterus is putting pressure on your pelvis. This can cause the veins in your anus to enlarge into grape-like clusters. They can be very painful, bleed, itch, or burn, especially during or after a bowel movement. Another common pregnancy problem is Constipation . This happens because pregnancy hormones slow the passage of food through the digestive tract. In the later stages of pregnancy, the uterus can press on the large intestine, making it difficult to have a bowel movement. In addition, constipation can contribute to hemorrhoids because straining to pass stool can enlarge the veins in the rectum. The best way to deal with constipation and hemorrhoids is to prevent them. A high-fiber diet, staying hydrated, and regular exercise can help activate bowel movements, strengthen the pelvic floor muscles, and relieve pressure on the veins in the rectum. Breast size Breast enlargement is one of the first signs of pregnancy. The change in breast size in the first trimester is caused by higher levels of estrogen and progesterone and is not permanent. Your breasts will continue to enlarge and grow throughout your pregnancy. You can relieve growing and sensitive breasts with the right bra: Maternity and nursing bras are usually equipped with hooks and do not have underwired cups. They are made for greater support and comfort. Sleeping bras can help provide support for larger breasts. Look for wide straps and soft cotton lining. Wearing a supportive bra is especially important when exercising during pregnancy because your breasts are heavier. The right bra will provide the support you need and minimize discomfort. Skin, hair and nails Up to 70% of pregnant women suffer from hyperpigmentation 3. Increased formation of brown or yellow spots appears on the cheeks, nose and chin. Acne is quite common in expectant mothers because the sebaceous glands produce more oil. Moles or freckles that you had before pregnancy may change size and darken. Most of these skin changes should disappear after delivery. Many pregnant women also experience heat rash , caused by humidity and sweating. During pregnancy , changes in the structure and growth of hair and nails also occur. The action of hormones can cause hair to thin and fall out. Nails may also become more prone to splitting and breaking. You can support the quality of your skin, hair and nails by: Avoid wearing your hair in tight styles, such as tight ponytails or braids. These styles put unnecessary stress on your hair, which increases hair loss. Use shampoos and conditioners that contain hair growth-promoting nutrients such as biotin, silica, or vitamin E. Eat a balanced diet. Focus on eating fresh fruits and vegetables. They contain antioxidants and flavonoids that reduce inflammation, soothe the skin, and revitalize the appearance of hair. Focus on quality skin creams with a protective SPF factor. When in the sun, protect yourself with appropriate clothing, sunglasses with UV filters, and a hat. Avoid using solvent-based nail products (such as nail polish remover) that dry out your nails. Keep your nails short so you don't have to worry about them chipping or breaking. Wear rubber gloves when doing housework and cleaning to protect your skin and nails from harsh chemicals. When painting or polishing your nails, push back your cuticles instead of cutting them. Follow your drinking regimen. Enrich your diet with suitable supplements, such as a high-quality nutritional supplement with essential amino acids and biotin, which, in addition to its beneficial effects on hair and skin, also has many other benefits. You know that... Skin aging is up to 80% caused by UV radiation, which reduces the amount of hyaluronic acid in skin cells? Make sure you use a skin cream with SPF all year round. Include products containing hyaluronic acid in your cosmetic kit, which is safe even during pregnancy 4 . Resources: 1. https://www.nigeriamedj.com/article.asp?issn=0300-1652;year=2012;volume=53;issue=4;spage=179;epage=183;aulast=Kumar 2. https://www.livescience.com/27583-foot-size-pregnancy.html 3. https://pubmed.ncbi.nlm.nih.gov/17567299/ 4 https://www.aad.org/public/cosmetic/scars-stretch-marks/stretch-marks-why-appear