How to support your emotional health during pregnancy

 

Pregnancy is beautiful and miraculous, but that’s not to say there won’t be bumps along the way. Aside from the hormonal shifts – which can leave you feeling out of sorts in its own right – the sleep disturbances, physical symptoms, and identity changes that often accompany pregnancy can affect your mood. And if you already live with a mental health condition, navigating pregnancy can be more challenging.
 
Of course, every woman will experience pregnancy differently. Some will breeze through it; others will find it harder. If you’re in the latter camp, don’t worry. Finding pregnancy wearing is perfectly normal. Fortunately, there are plenty of ways to support your emotional health as you transition to motherhood.
 
If, however, things become too much during pregnancy, please reach out for professional help. Your GP is a great starting point.
 

Move your body

 
It’s a well-observed fact that regular exercise is associated with good mental health. And it’s no different during pregnancy. Besides preventing excessive weight gain, reducing high blood pressure, and keeping blood sugar levels in check, physical activity kicks feel-good hormones (endorphins) into gear, making it a tonic for your mood on your nine-month reproductive journey.
 
Exercise isn’t dangerous for your baby. Just listen to your body and adapt – and don’t exhaust yourself. As a rule of thumb, you should be able to hold a conversation when you work out. Aim for at least 150 minutes of moderate-intensity activity every week. If you’re concerned about any aspect of your exercise regime, chat with your GP or maternity team.
 
Although there are many ways to stay active during pregnancy – brisk walking, swimming, or cycling – yoga is undoubtedly one of the best. Studies suggest this mind-body practice can support mood and reduce the risk of prenatal depression during pregnancy (1). Remember, always inform the instructor that you’re pregnant.
 

Get enough sleep

 
Experts often describe sleep as ‘overnight therapy’ (2).  Without enough rest, we can feel reactive, volatile, and anxious. The problem is that getting quality sleep during pregnancy isn’t always on the cards. Hormonal changes, physical discomfort, and frequent bathroom trips can often come between you and adequate rest. 
 
Despite this, there are still plenty of ways to support your sleep during pregnancy. Firstly, try to find a comfortable sleeping position. You could use extra pillows and rolled-up blankets to help you get snug. Remember, as an expectant mother, you should avoid sleeping on your back.
 
Cutting out caffeine and avoiding carbonated drinks, citrus, tomatoes, spicy foods, and liquids within two hours of bed can reduce acid reflux and the urge to urinate at night. Going to bed at the same time each day, keeping electronics out of the bedroom, and only using your bed for rest and sex can improve your sleep hygiene. And if you need to squeeze in an afternoon nap, do!
 
Supplemental magnesium, tart cherry juice, and Valerian Root may also help support sleep quality.
 
You can read more about enhancing your sleep quality and quantity here.
 

Maintain good social connections

 
There’s a lot to navigate during pregnancy. But while it can feel overwhelming trying to juggle antenatal classes, midwife appointments, and new nursey decorations, you should still make time to nurture the most important relationships in your life.
 
Staying socially connected will help you feel anchored and supported as you journey towards motherhood. Studies suggest maintaining strong maternal relationships during pregnancy can buffer against postpartum depression(3). Humans are a ‘hive’ species, after all. We need each other to thrive.
 
Although a quick phone call can boost you, there’s no surrogate for face-to-face interactions, so try to prioritise this as much as possible. Aside from family and friends, consider reaching out to peripheral people in your network, such as co-workers, neighbours, or other pregnant women at local classes and groups, which can help you feel more connected.
 

Check in with your partner

 
If you’re journeying through pregnancy with a partner, check in with them regularly. Having open, honest, and candid conversations with your other half can make navigating the ups and downs easier. Being vulnerable can also bring you closer together as you transition to parenthood.
 

Speak kindly to yourself

 
Changing your self-talk from disparaging and belittling to compassionate and encouraging can have an enormously positive effect on your mental health during pregnancy.
 
Consider starting the day with the following statements, “I am strong and resilient”, “I am safe in my body”, “I am powerful and capable”, “I can do anything I put my mind to”, “I take pregnancy in my stride”, or “I am a great mother”.
 
Write them down, say them aloud, or leave them on sticky notes around your house. Do whatever you need to start cultivating a kinder self-talk.
 

Eat mood food

 
According to the emerging field of nutritional psychiatry, the body and mind aren’t two separate entities (4). Your dietary choices in pregnancy can significantly influence your mood and mental health. 
 
You can read more about fine-tuning your pregnancy nutrition here. 

 

Support your gut

 
Researchers believe our gut microbiome – the collective name for the trillions of bacteria in the digestive tract – can affect emotional health and wellbeing via this intricate communication system (5). In other words, feeding your gut means feeding your brain.
 
There are many ways to support the bustling community of microbes living in your gut during pregnancy.
 

• Aim to eat 30 plant foods weekly

 
Plant foods (vegetables, fruits, legumes, whole grains, nuts and seeds, herbs and spices) are naturally abundant in fibre, which serves as nourishing food for gut bacteria. 
 

• Add fermented foods like kimchi, kefir and sauerkraut

 
Evidence suggests fermented foods can increase microbiome diversity, which indicates a healthy gut (6).
 

• Try live cultures

 
Live cultures contain good bacteria that help the body work optimally. They’re a popular choice for gut health post-pregnancy.
 

Up your B vitamins

The B vitamins are critical for your general wellbeing during pregnancy. Vitamin B5 (pantothenic acid) supports normal mental performance, while vitamin B6, biotin, and vitamin B12 contribute to normal psychological function, so hitting every note is vital as you inch closer towards motherhood. 

Although you can find B vitamins in meat, seafood, poultry, eggs, leafy green veggies, legumes, and seeds, you may want to take a comprehensive B complex to stay on top of your levels.
 

Add iron

 
Aside from energy and immunity, iron also supports cognition. Studies suggest low levels may contribute to adverse mental health symptoms (7). You require more iron during pregnancy – around 27mg daily – so increasing your intake is vital. 
 
Food contains two types of iron: haem and non-haem iron. Haem iron is found in animal foods like red meat, fish, chicken, and eggs. The body absorbs this form of iron the best. 
 
Non-haem iron, on the other hand, is found in plant-based foods, including green leafy vegetables, lentils, beans, nuts, seeds, and dried fruit. The body can’t absorb non-haem iron as well as haem iron. Nevertheless, eating vitamin C-rich foods at the same meal – tomatoes, citrus fruits, kiwi, berries, and cabbage – can support absorption. 
 
Besides upping dietary iron, you may also wish to take a supplement to provide a reliable intake throughout pregnancy. 
 

Increase magnesium

Sometimes referred to as ‘nature’s tranquilizer’, magnesium plays a role in psychological and nervous system function, making it indispensable for your mood and mental health during pregnancy. 
 
Whole grains, legumes, nuts, seeds, vegetables, and cacao powder are excellent sources of magnesium. Still, you may wish to supplement throughout your pregnancy to plug any gaps.
 

Include more iodine

 
Iodine is an essential trace mineral that supports normal cognitive function and the normal functioning of the nervous system, so it’s fundamental during pregnancy.
 
Eggs, dairy, chicken, and fish are excellent sources of iodine. However, it can be challenging to meet your nutritional intake for iodine from food alone, especially on a vegetarian or vegan diet. As such, we recommend taking supplemental iodine as a buffer.
 

 Consider a pregnancy multivitamin

 
Hitting every nutritional note during pregnancy can be hard, especially if you’re battling morning sickness, unhealthy cravings, and a busy work schedule. But it can be even harder when you’re not feeling emotionally tip-top.
 
To make life easier, you may consider taking a bespoke prenatal multivitamin with plenty of mood-supporting nutrients, including B vitamins, magnesium, iron, and iodine, as well as other important vitamins and minerals for pregnancy
 

Get your healthy fats in

 
Omega-3 essential fatty acids are building blocks of the brain, facilitating cell communication and supporting general wellbeing (8).
 
You can find omega-3 fatty acids in oily fish, walnuts, chia seeds, and flaxseeds. For a reliable intake, however, you may wish to try a high-strength fish oil supplement or vegan alternative derived from plant-based microalgae alongside your prenatal multivitamin, which will help cover any nutritional shortfalls during pregnancy.
 

Find out more

 
If you found this article useful, you can find similar guidance on our health blog. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice.

References:

1. Gong H, Ni C, Shen X, Wu T, Jiang C. (2015) "Yoga for prenatal depression: a systematic review and meta-analysis." BMC Psychiatry. 15:14.

2. Walker MP, van der Helm E. (2009) "Overnight therapy? The role of sleep in emotional brain processing." Psychol Bull. 135(5):731-48.

3. Tani F, Castagna V. (2017) "Maternal social support, quality of birth experience, and post-partum depression in primiparous women." J Matern Fetal Neonatal Med. 30(6):689-692.

4. Zhao Y, Yang L, et al. (2023) "The brain structure, immunometabolic and genetic mechanisms underlying the association between lifestyle and depression." Nature Mental Health.

5. Taylor AM, Holscher HD. (2020) "A review of dietary and microbial connections to depression, anxiety, and stress." Nutritional Neuroscience. 23(3):237-250.

6. Leeuwendaal NK, Stanton C, O'Toole PW, Beresford TP. (2020) "Fermented Foods, Health and the Gut Microbiome." Nutrients. 14(7):1527.

7. Levin SW. (2023) "Iron deficiency in psychiatric patients." Current Psychiatry. 22(3).

8. DiNicolantonio JJ, O'Keefe JH. (2020) "The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders." Nutrients. 12(8):2333.

 

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