Easing Stress During Pregnancy

EASING STRESS DURING PREGNANCYStress can have a detrimental impact on both pregnant moms and their babies.“There's definitely emerging data that stress in pregnancy can affect the pregnancy in different ways; for example, stress has been linked to growth restriction, decreased bonding, and even preterm delivery” (Natural News).Pregnancy is stressful enough without additional outside stressors. Pregnancy can be an incredible experience full of love, excitement, happiness and anticipation, but it can also be a time of exhaustion with spurts of depression and fear.“Stress is now considered a real issue in pregnancy. There is data suggesting an increased risk of poor pregnancy outcome in patients who are under a large amount of stress” (WebMD).Suggested ways to minimize stress according to Natural News:* Stop SmokingEveryone knows this is terrible for your own body and smoking during pregnancy can have a variety of negative impacts on your infant including low birth weight and a great change of respiratory difficulties throughout life.* Limit alcohol intake (preferably stop drinking)Alcohol can cause birth defects to your baby. The research is mixed and some resources say that a glass of red wine is okay from time to time, but wouldn’t you rather be safe than sorry?* Exercise lightlyBy exercising you release endorphins, relax muscles and utilize stress hormones that need to be used up. Yoga is a great way to relax while getting a workout. Look for prenatal yoga classes such as those offered at Just Breathe in Eugene and PeaceHealth Sacred Heart Medical Center in Springfield.* Eat a healthy diet with fresh vegetables and fruit to optimize your nutrient intake Your body will have uncontrollable food cravings, but when you eat healthy you feel healthy. And remember, you’re eating for two!* Avoid people or situations you find irritating (if possible)Try not to put yourself into situations that know are cause for irritation. And if you can’t avoid it, have a conversation with people who can help you mitigate stress or effect the environment around you. If the situation is more than just “irritation” and moves to abuse, get help immediately. Womenspace in Eugene is a wonderful resource to help you get the help you need.* Get adequate restNot always easy to do when you’re trying to negotiate sleeping postures with a growing belly. But getting enough rest is crucial. Lack of rest can stress your body in both physical and mental ways. You’ll find you’re more exhausted because you’re supporting your baby and also carrying around the added weight of pregnancy. Listen to your body. Take naps when you need to and get pillows that support your back, belly and legs at night.* Deep breathing, visualization and meditationOnce mastered this can help you relax in high stress situations like an argument or financial crisis, but it takes practice. Focus is needed to achieve meditation and visualization. All three also help with getting to sleep by controlling your breathing or putting yourself in your “happy place” to calm your brain so you can rest.* Have a good laugh once in a whileThis may seem silly, but what better way to relieve stress than through laughter and happiness? Looking deeper into the good of laughter the Mayo Clinic defines the short term and long term benefits of a good laugh.Short-term benefits:

• Stimulate many organs by releasing endorphins from your brain
• Activate and relieve your stress response
• Soothe tension and relax muscles

Long-term effects:

• Improve your immune system
  • Positive thoughts actually release neuropeptides that help fight stress and potentially more-serious illnesses
• Relieve pain
  • Laughter may ease pain by causing the body to produce its own natural painkillers
• Increase personal satisfaction and develop relationships

No pregnancy goes perfectly according to plan so some last bit of advice is to remember to be adaptable, flexible and go with the flow. Stress is bound to happen, but the way you react is entirely within your control. If you have any concerns about your stress level and the effects, talk to your doctor.For more info:How Stress in Pregnancy Affects Your Baby (Natural News)Stress Relief From Laughter? No Joke. (WebMD)