"Taking care of yourself during pregnancy: 3 advantages of pre-natal massages and wellness tips"

Pregnancy is one of the moments in a woman’s life when most body and psychological transformations occur. Back pain, edema, tiredness, and anxiety are some of the discomforts that a pre-natal massage can help to overcome.

Weight gain and belly growth, which often cause problems with self-esteem and body image, are just a few changes that happen over the nine months before the baby arrives and these changes contribute to a roller coaster of emotions. After all, it is a time of intense production of hormones, and generating a new life requires adaptations that the body needs to make. Activities that promote general, physical, mental, and emotional well-being are even more critical during pregnancy. Have you tried a pre-natal massage?

Throughout a woman’s life, a pregnancy generates the most changes in the body: being those physical, physiological, psychological or even social changes.

There are always many doubts that cross the mind of women regarding the safety of massages during pregnancy. It is certain that precautions should be taken, you should always ensure that you have no risk factors and, if necessary, speak to your doctor about the subject, and choose a properly certified center or spa.

3 Important Benefits of Prenatal Massages

Among the various benefits you can enjoy in a Massage during pregnancy, these are the 3 most important:

1. Pre-natal massage helps promote hormonal balance

According to the American Pregnancy Association (APA), studies of pregnant women in the past 10 years have shown that massaging englobed in prenatal care helps regulate mood and improves cardiovascular health. Pregnant women who received massages twice a week for 5 weeks, had a decrease in the levels of hormones responsible for stress (norepinephrine and cortisol) and an increase in serotonin and dopamine, which at low levels are associated with anxiety and depression .

2. The typical edema of pregnancy is reduced with pre-natal massages.

The swelling of the feet, legs, hands, and joints during pregnancy arises due to reduced circulation and increased pressure exerted by the uterus on the main blood vessels. The pre-natal massage stimulates the soft tissues to encourage the movement of fluids and thus decrease their accumulation in the body. Lymphatic drainage is the most recommended method in these cases, being a basic technique of pre-natal massage.

3. Pregnant woman massage improves quality of sleep

Prenatal massage works on the nervous system, helping to relax and decrease muscle tension. When the discomfort associated with muscle pain reduces, you can find more comfortable positions and fall asleep better and more deeply.

Pain due to sciatic nerve compression affects many women in late pregnancy, as the uterus rests on the pelvic floor and lower back muscles. Pregnant massage helps to decrease this pressure.

Pregnancy is a wonderful period, even if it causes a lot of doubts and apprehension, so take a deep breath … and let your body do the rest.

5 wellness program practices that complement the pre-natal massage

1. Know how to maintain physical exercise

There is evidence that physical activity during pregnancy can prevent gestational diabetes, relieve stress and increase energy levels. Activities such as yoga, pilates or even tai-chi are excellent for this stage of life. If you are unsure whether your pregnancy allows you to exercise, consult your doctor first.

2. Learn to meditate in a wellness program

Women with stress or anxiety levels during pregnancy are more likely to have premature or underweight babies. Meditating can be as simple as focusing our attention on our breath, our body and our baby. You can attend classes; wellness programs or retreats and learn more advanced techniques.

3. Eat a balanced diet

A balanced diet is beneficial not only for the baby, but also for your body to cope with all the physiological changes that happen during pregnancy. Fruit, vegetables, high protein intake and plenty of water  helps hydration and also the body’s drainage process.

4. Ask for help

Whether it is support to accomplish some day-to-day tasks, support from a professional to clarify all your doubts and receipts about pregnancy, discuss your anxieties. The important thing is that you do not feel obliged to do everything and feel the emotions you felt before you were pregnant. Generating a life within you requires a lot of extra energy from your body. It is normal to feel tired, without energy, psychologically more fragile. Do things to the rhythm of your body and ask for help!

5. Make a wellness program for pregnant women

To take the next step, or if you need additional help to focus on your well-being, there are Spas that offer wellness programs for pregnant women of just one day in the city, or longer retreats outside the city. There are several options and adaptations that can be made for the specific case with pregnancies.

Pregnancy is a temporary period and it can be extremely rewarding, so take the time to focus on your well-being and your baby’s well-being. Putting activities that help you in the relaxation process in your weekly or fortnightly routine will make an incredibly positive difference in the quality of your well-being and your baby. Remember: the important thing is to take care of yourself, your baby and be happy!