Pregnancy Self-Care: 5 Tips to Support Your Baby's Amazing Brain Development
Pregnancy is packed full of change isn’t it, from tummy growth, to not being able to see your feet. From feeling sick, feeling amazing through to feeling shattered. Not to mention the roller coaster of emotions you get through in a day! But one thing that seems to be consistent is that everyone tells you to look after yourself.
But how many of us ACTUALLY do it?
I certainly didn’t, and it resulted in me having a car crash at 38 weeks pregnant as I was SO tired and stressed trying to be a superwoman. If I had known, then what I know now I would have behaved SOOOO differently!
Because, did you know, looking after you, is actually brain-building for your baby?! Amazing, isn’t it?!
Research shows that when we look after ourselves, we look after both our baby and the environment in which they are growing. It’s obvious really if you think about it, because when we are stressed, our babies experiencing it too. The same goes for how we think about ourselves as parents. When we are confident in our parenting (have high parental self-efficacy) that has been shown “to be a key determinant of positive child development outcomes”.
The Science of Self-Care and Baby's Development
Research has shown us that the connection between our wellbeing when we are pregnant, and our developing baby is linked. When we experience stress during pregnancy, the baby can experience it too. That’s because stress hormones, like cortisol, can cross the placenta. These hormones when significantly raised, can directly affect the foetus, influencing its brain development and setting the stage for their future emotional and cognitive well-being.
There’s also a significant link to the concept of parental self-efficacy, which is the confidence we have in ourselves as a parent, and positive development outcomes for our children. When we have high levels of parental self-efficacy, it’s been show that we have more effective parenting practices, including showing more warmth, responsiveness, and involvement with our baby. When this happens, we end up creating environments at home that support healthy development for our baby, leading to better emotional regulation, social skills, and academic performance in children amongst other things. The Oliiki app is a fab tool for supporting this process, particularly for first-time parents by providing you with the knowledge and tools you need to feel really confident as a parent. This improves your parental self-efficacy! The Oliiki app does this, by providing you with not only daily activities that are age appropriate for your baby but also support their development. AND because it shows you the learning and research behind the activity you are doing you become more confident that you’re doing the right thing to support your baby’s development as you play. (It’s scientifically proven too!)
Top 5 Tips for Self-Care in Pregnancy
1. Mental and Emotional Self-Care
However, you choose to relax - whether it's savouring a warm cup of tea with deep breaths, unplugging from the world for a bit, or fully embracing prenatal yoga - making time for you is invaluable for you and the baby. Research highlights that managing stress levels can have profound benefits for both of you. Relaxation practices like yoga have been shown to reduce anxiety, improve sleep quality, and may even support an easier labour. But beyond the physical advantages switching off from life creates a calm place for your baby to be and a chance for you both to connect.
Having prolonged or intense elevated stress (like my car crash) can influence a baby's development, it's important to remember that our bodies are designed to handle periodic bouts of stress as a normal part of life. By prioritising activities that help you calm, you're proactively creating a wonderful environment packed full of love in which your baby can grow and thrive. So sitting down with that cup of tea at the end of the day is actually supporting your baby’s development!
2. Physical Self-Care
Looking after yourself physically is key for both you and the baby. Regular gentle exercise like walking or prenatal yoga can boost energy, improve sleep, and manage common aches and pains. Making sure your diet is packed full of nutrients will provide the essential building blocks for your baby's rapidly growing brain - omega-3s, for instance, supports neural development and cognitive function, which encompasses critical abilities like learning, memory, problem-solving, and decision-making. Getting sufficient rest is also vital, giving your body the chance to rejuvenate while helping maintain emotional balance and stability for both you and your baby.
3. Social Self-Care
Building a strong support system around you while you are pregnant is a brilliant way to give you much-needed emotional support through your pregnancy. If you get this sorted while you’re pregnant, you’ll find you have a support team ready to be practically helpful once the baby arrives. Including your partner, family, and friends early, can be a game changer. Research highlights the significance of social support in enhancing prenatal health and promoting positive developmental outcomes for both mother and your baby.
Your partner's involvement plays a particularly important role. Their active participation and support can help alleviate your stress, boost your confidence as a new parent, and help you both develop a deeper connection with your growing baby. Attending prenatal classes together, engaging in shared activities, and maintaining open communication can strengthen your bond and better prepare you both for becoming parents.
Surrounding yourself with those who love you and bring you joy, can serve as a protective buffer against the potential adverse effects of stress and anxiety during pregnancy. Having a giggle with a friend or chatting to your parents or those who will support you, creates an environment that nurtures your well-being and, in turn, supports your baby's healthy development.
4. Practical Self-Care
Getting things ready for the baby is all part of self-care. Getting things in order not only helps reduce stress and anxiety but also boosts your confidence and sense of readiness for your new role.
Research shows that feeling prepared as a parent can improve parental self-efficacy, that all important, belief in your abilities to effectively care for and nurture your child. By setting up the nursery, stocking up on essentials, and learning about your baby’s development (which the Oliiki app will support you with), you're actively helping yourself to thrive as a new parent.
This practical preparation can also alleviate some of the overwhelm that often accompanies the transition to becoming parents. Having a plan and a sense of control over the upcoming changes can provide a much-needed sense of calm and reassurance, allowing you to focus on being the amazing parents you want to be!
5. Engaging with Your Baby
One of the most important parts of self-care during pregnancy is actively engaging with your growing baby. The Oliiki app provides a wonderful opportunity to do just that, offering activities and resources specifically designed to support your little one's development from the very beginning, literally for the first day of conception!
Research has shown that prenatal bonding and early engagement can have a significant impact on your baby's emotional and cognitive development. By doing the daily, age-appropriate activities provided by the Oliiki app, you're not only nurturing your connection with your baby but also stimulating their brain growth, laying the foundation for future learning and development and helping you become prepared to be parents.
Whether it's reading or singing to your bump, making a black-and-white book, practicing gentle massages, or simply taking a few moments to talk to your baby, these simple yet meaningful interactions can have lasting positive effects. They help your baby become familiar with your voice, your touch, and your presence, giving them a strong sense of security and attachment even before birth.
Engaging with your baby during pregnancy is a beautiful way to embrace the incredible journey you're on and to actively participate in their growth and development. It's a form of self-care that not only benefits you but also sets the stage for a strong, loving bond with your child from the very start.
So, why not download the Oliiki app and have a little play? For less than the price of a fancy coffee a month, you could be building your baby’s brain right from the first day of conception. (It’s even cheaper if you buy the lifetime subscription!)
Spending time doing the activities will give you time to bond with your baby, reading the activities each will give you heaps of knowledge to build your parental self-efficacy and the sit-down time to read the app each day, will give you a precious 5 minutes of wonderful brain building self-care time for you and your baby!
