3 Essentials For Your Pregnancy Wellness Routine
When you find out you're expecting, there's a lot of information (and let's be honest, opinions) thrown your way. Today, we're cutting through the noise to focus on three evidence-based additions that can truly optimize your pregnancy experience from the inside out.
1. PRIORITIZE PROTEIN
Protein isn't just for fitness enthusiasts! During pregnancy, your protein needs increase significantly to support both your changing body and your growing baby.
Why protein?
Baby's development: Those first few weeks of pregnancy involve rapid cell division and organ formation. Protein provides the essential building blocks–amino acids–needed to create your baby's tissues, organs, and muscles.
Placenta growth: The placenta, your baby's lifeline, requires adequate protein to develop properly and function efficiently throughout your pregnancy.
Blood volume expansion: Your blood volume increases by about 50% during pregnancy! Protein helps create this additional blood to nourish your baby.
Practical protein tips:
Aim for at least 75-100 grams of protein daily during pregnancy (though your specific needs may vary based on your pre-pregnancy weight and activity level). If protein foods are unappealing during waves of morning sickness, try these gentler options:
Greek yogurt with a drizzle of honey
Smoothies with greek yogurt and protein powder approved by your provider
Bone broth (bonus: helps with hydration too!)
Hard-boiled eggs (prep a batch weekly for easy snacking)
Nut butter on whole grain toast
Cottage cheese with fruit
Don't stress about getting perfect amounts each day, but rather aim for consistency throughout your pregnancy. Your body and baby will thank you!
2. MAGNESIUM IS YOUR NEW BEST FRIEND
If there's one mineral that deserves more attention during pregnancy, it's magnesium. This miracle mineral supports over 300 bodily functions and becomes even more crucial during pregnancy.
Why magnesium?
Muscle relaxation: As your belly grows and your posture changes, muscle tension becomes a common complaint. Magnesium helps relax those overworked muscles and can reduce cramping, including those dreaded middle-of-the-night leg cramps.
Sleep quality: Struggling to get comfortable at night? Magnesium promotes relaxation and may help you fall asleep more easily and stay asleep longer.
Nervous system regulation: Pregnancy can be emotionally intense. Magnesium helps regulate your nervous system, potentially reducing anxiety and promoting a sense of calm.
Digestion support: Constipation affects up to 40% of pregnant women. Magnesium helps draw water into the intestines, supporting healthy bowel movements.
Blood sugar management: Magnesium plays a role in insulin function and glucose metabolism, which is especially important during pregnancy when your body's insulin needs change.
How to increase your magnesium: While food sources of magnesium are important like dark leafy greens, nuts, seeds, and whole grains, many women benefit from additional methods of magnesium intake during pregnancy.
EPSOM SALT BATHS! Epsom salt allows for transdermal absorption of magnesium through the skin while also providing the perfect opportunity to relax and relieve pregnancy discomfort. Add 1-2 cups of pure Epsom salt to warm water and soak for 15-20 minutes 2-3 times a week.
Note: Always check with your provider before starting any new supplement regimen during pregnancy, including magnesium supplements.
3. LEVEL UP YOUR HYDRATION WITH ELECTROLYTES
"Drink more water" is one of the most common pieces of advice given during pregnancy—and for good reason! Your blood volume increases dramatically, amniotic fluid needs to be replenished, and your body is working overtime to filter additional waste.
But here's what many providers don't emphasize: during pregnancy, water alone isn't always enough. Electrolytes are the missing piece that helps your body actually absorb and use the water you're consuming.
Why electrolytes?
Optimal fluid absorption: Electrolytes help water actually reach your cells where it's needed, rather than just passing through your system.
Muscle function: Proper electrolyte balance prevents cramping and supports the hard-working muscles of your growing body.
Energy levels: Feeling constantly drained? Dehydration and electrolyte imbalance can significantly impact your energy.
Reduced swelling: While some pregnancy swelling can be expected, proper hydration helps minimize excessive fluid retention.
Digestive health: Well-balanced hydration supports digestive function and nutrient absorption.
Headache prevention: Many pregnancy headaches stem from dehydration or electrolyte imbalances.
TRY THIS: Rather than just increasing water intake, focus on electrolyte-rich hydration by adding a pinch of sea salt, some lemon juice, and coconut water to your next glass of water!
YOUR PREGNANCY WELLNESS
These three additions work synergistically to support your changing body throughout pregnancy. While they might seem simple, they address some of the most fundamental building blocks of prenatal wellness.
Remember that pregnancy wellness isn't about perfection—it's about making informed choices that support your unique journey. Every pregnancy is different, and we encourage you to work with your team of providers to tailor these recommendations to your specific needs.
If you're local to the Kansas City area and looking for more personalized support during your pregnancy journey, our team at Your Family Chiropractic specializes in prenatal care and would love to help you thrive during this special time. Reach out to our office at 913-667-9126 to schedule your prenatal appointment.
For more pregnancy wellness tips, follow along on Instagram @yourfamilychirokc.
