Listen to this article
During pregnancy, women experience a large number of hormonal and physical changes, some of which can lead to stress. Researches have stated that high levels of stress can have a damaging impact on the development of the baby’s brain. Hence, it is of great importance to work towards maintaining a calm and composed state of mind, especially during the tough times of covid-19.
Pregnant women should take extra care and follow all norms of social distancing, engage in relaxing activities such as yoga, meditation, mild exercise and most importantly consuming a healthy diet filled with nutrients to build immunity.
Here are some food items that can help in combating stress during pregnancy:
1. Foods rich in vitamin C
Vitamin C works towards the reduction of stress hormones along with boosting immunity. Oranges are the best source of the same and can be consumed either as a whole fruit or in the form of a juice.
Oatmeal has various types of health benefits. The intake of carbohydrates is necessary as it can provide instant energy to perform daily activities. Oatmeal is a good source of carbs, selenium, vitamin B, phosphorous, and calcium.
2. Dairy items
Expecting mothers should consume fat-free or low-fat yogurt, skimmed or 1% milk, soymilk is very helpful for calcium, potassium, vitamins A, and D, and also meets the extra requirement of proteins and calcium which gives support to the growing foetus.
3. Selected seafood items
A popular myth states that seafood is not good for expecting mothers; however, it should be noted that not all varieties of fish are harmful. Those which are rich in Omega-3 fatty acids help in curbing the rise of stress-causing hormones in the body as well as reduce the risks of heart diseases. Fish like salmon and tuna are filled with the goodness of Omega-3 and can be a part of one’s regular meal.
4. Whole grains and green leafy vegetables
With high magnesium content, whole grains act as natural sedatives and induce a sense of calm whilst minimizing the feeling of anxiety. Whole grains like whole wheat, brown rice, buckwheat, and barley are some options one can choose from.
No diet is wholesome without the inclusion of ample green vegetables, which are packed with calcium, subsequently countering muscle fatigue and soreness, during pregnancy. Options such as spinach, mustard green, fenugreek, and broccoli are the best companions for staying stress-free. Make sure to clean and wash the vegetables thoroughly before consuming them.
Don’t forget to eat frequent, healthy meals postpartum
Energy levels are often low during this period, which is why it is advisable to eat smaller meals on a frequent basis. This can keep blood sugar at a more even level, which can help avoid fatigue.
Eating healthy can make sure you and your baby stay stress-free.