Pregnancy is such a joyful journey, full of excitement and, at times, a few challenges. Okay a whole lot of challenges if we are being honest. From nourishing your body to supporting your mental well-being, focusing on health and wellness during pregnancy is essential. As a scrunchy mom who’s been there, I know how overwhelming it can feel to manage everything while also enjoying this special time. That’s why I’m sharing key health and wellness tips to guide you through a healthy, happy pregnancy. This is personal advice from an experienced mom-to-be and is definitely not intended to replace medical or nutritional advice you receive from your trusted healthcare provider.
What is a scrunchy mom? A mom who is balancing the crunchy and natural world of parenting with some science and practical life sprinkled in.
At Marley & Moose, we’re all about supporting the health and wellness during pregnancy for both you and your baby. By taking care of yourself, you’re creating a positive and nurturing environment for your little one. Let’s dive into some tips that go beyond the basics.
1. Nourish Your Body with Balanced Nutrition, when you can
You’ve probably heard it before, but maintaining health and wellness during pregnancy starts with a well-balanced diet. Your body is working hard to support your baby’s growth, so focusing on nutrient-dense foods can make all the difference in how you feel each day. But that said, if you are feeling absolutely crummy, especially in your first trimester, focus on hydration, taking your prenatal and any bland food you can keep down. Find the times of the day when you feel your best and sneak in some more nutrient dense foods as you can. I was almost always able to eat a big bowl of cereal topped with fruit right before bed the first trimester, but otherwise lived on baked potatoes and crackers.
Aim for Whole Foods: If you can stomach it, fill your plate with colorful, fresh fruits, vegetables, lean proteins, and whole grains. Incorporating leafy greens like spinach, protein-packed beans, and healthy fats from avocados can help you stay energized and provide essential nutrients like folate and iron, which are crucial for your baby’s development. Smoothies are a great way to sneak these in for both time and tend to be more palatable for nausea.
Don’t Forget the Cravings: Cravings during pregnancy are completely normal! It’s okay to indulge now and then—just try to balance it with healthy options throughout the day. Small, frequent meals have helped me manage nausea and heartburn during my pregnancies– ice cream may make you feel like doing a dance or it may make you feel worse– follow your cravings. Unless those cravings start looking like non-food items, this is common but not normal and you will want to follow-up with your provider.
Did you know Marley & Moose hosts baby showers out on the patio? (pictured above)
2. Stay Active, But Listen to Your Body
Exercise during pregnancy can be incredibly beneficial, not only for your physical health but also for boosting your mood and preparing your body for labor. However, the key is to move in a way that feels good and safe for you. And that is recommended by your trusted medical provider (getting the theme here?). During my last pregnancy my insta-feed was flooded with ultra-fit weight lifting mamas and I found myself in late night spirals. Pull yourself out of the comparison game and move when it feels good to move.
Low-Impact Exercises: Gentle activities like prenatal yoga, walking, or swimming can help you stay active without overexerting yourself. Yoga, which was my personal favorite during pregnancy, is great for stretching and building strength, while also providing a moment of relaxation. Prenatal yoga classes also often have a built in community and support system. Connecting with other expecting parents was as beneficial for my mental health as the physical and mental exercise was for my body.
Rest When Needed: There will be days when you feel more tired than usual, and that’s completely normal. Those days may turn into weeks. Listen to your body and don’t be afraid to skip a workout if you need extra rest. Pregnancy can be exhausting, and taking time to relax is just as important as staying active.
3. Prioritize Mental and Emotional Well-Being
Pregnancy can be an emotional rollercoaster, and it’s important to take care of your mental health throughout this journey. Between the hormonal shifts, life changes, and the anticipation of becoming a parent, it’s completely normal to feel a range of emotions.
Find Moments of Calm: Whether it’s through meditation, breathing exercises, or simply taking a walk outside, finding small moments to unwind can make a big difference. Even setting aside 5-10 minutes a day for yourself can help ease feelings of stress or anxiety.
Talk About It: Don’t hesitate to lean on your support system—whether it’s your partner, friends, or a healthcare provider. Sometimes just talking about your feelings can help alleviate any worries or fears. And if you ever feel like your emotions are too overwhelming, it’s important to reach out to a professional for additional support. Therapists and coaches who specialize in prenatal therapy can be such a gift for navigating this incredible new season of life.
4. Make Sleep and Rest a Priority
Pregnancy can bring its own set of sleep challenges—whether it’s getting comfortable with a growing belly or dealing with frequent bathroom breaks. Yet, sleep is one of the most important ways to recharge both your body and mind. Especially if you are working outside the home and/or have other children at home this becomes both more challenging but also more important.
Create a Relaxing Bedtime Routine: Simple changes like using a pregnancy pillow for support or cutting out caffeine in the afternoons can help you get better rest. Establishing a calming bedtime routine with a warm bath or reading a book can also signal to your body that it’s time to wind down. And cut back on screen time before bed. Try listening to audio books, listening to music over endless scrolling into the night.
Nap When You Can: If nighttime sleep is tricky, daytime naps can make a huge difference. Embrace those moments when you can rest, and give yourself permission to slow down during the day when needed.
Hey, the littles need their sleep—and so do you, mama! Make rest a priority for both of you.
5. Practice Self-Care and Pamper Yourself
Self-care isn’t just a trend—it’s an essential part of taking care of yourself during pregnancy. Your body is working so hard to grow your little one, so finding moments to pamper yourself can make all the difference. This is going to look different for every parent. As a mama who doesn’t love face masks or baths it took my a while to find what self-care looked like for me in pregnancy. Turns out, long slow hikes, dog walks on a trail, and prenantal yoga were my indulgences that grounded me and recharged my heart.
Little Acts of Love: Whether it’s using a nourishing belly butter to keep your skin soft or indulging in a prenatal massage, these small acts can help you feel refreshed. Even a quiet bath with some soothing music or your favorite book can lift your spirits and leave you feeling recharged. But dive into what calms your mind and heart. Having “non-traditional” needs for self-care is actually more common than not.
Comfort Is Everything: As your body changes, so should your wardrobe. Choose soft, stretchy fabrics that keep you feeling cozy, and don’t hesitate to invest in maternity pieces that make you feel both comfortable and confident. And often this means shopping outside of traditional maternity wear.
6. Don’t Forget About Postpartum Planning
While you’re focused on your pregnancy, it’s just as important to prepare for postpartum life. Those first weeks with your newborn are filled with joy, but they can also bring some challenges. A little planning ahead can make things so much smoother.
Get Your Essentials Ready: Having a postpartum recovery kit with nursing bras, pads, and comfy loungewear can really make a difference. And don’t forget to treat yourself to comfort items like a soft robe or cozy slippers.
Lean on Your Village: Whether it’s asking for a meal delivery service or giving an enthusiastic “yes” when friends offer to set-up a meal train. Lean into and accept support from family, or help from friends, and don’t hesitate to ask for assistance. You don’t have to do it all on your own—leaning on your support system will make the transition to motherhood so much easier. This is the biggest lesson I wish I had learned in my earlier pregnancies.
Final Thoughts
At Marley & Moose, we’re here to support you every step of the way, from pregnancy through motherhood. We understand how special and unique this time is, and we’re excited to help you make the most of it with helpful tips and cozy essentials. By focusing on your health and wellness, you’re setting both you and your baby up for the best start possible.
Explore our blog on avoiding baby registry mistakes, and don’t forget to check out our baby collection—designed with love to meet all your little one’s needs!
