A GUIDE TO PREGNANCYSELF-CARE

ASIDE FROM THE OBVIOUS BODY CHANGES THAT COME WITH PREGNANCY, A MYRIAD OF OTHER THINGS ABOUT YOU TRANSFORM IN SOME TRULY ASTONISHING WAYS. FROM DULLNESS, GLOWINESS, PIGMENTATION, SWELLING, ACHES AND PAINS, GIDDINESS, ANXIETY AND EVERYTHING IN BETWEEN, PREGNANCY TAKES YOU ON A JOURNEY. 

TAKING CARE OF YOUR SKIN

Pregnancy affects every woman’s skin differently…some might find flare ups of hormonal acne while others might find dryness to be a newfound issue. 

Whatever is though, it’s important to steer well clear of some of our usual non-pregnancy faves like vitamin A/retinol and salicylic acid ( which it’s said may cause foetal development issues and birth defects.)

Whether it’s skincare, nutritional choices, keeping active, or soul nurturing activities, all of it directly affects that little one growing inside you. So, if it’s time for you to treat yourself as well as bub, here I have rounded up some of my pregnancy self-care and beauty essentials.

During pregnancy, certain skincare ingredients should be avoided due to potential risks to the developing baby. However, there are also many safe and beneficial skincare options that can help maintain healthy skin during this time.

### **Skincare Ingredients to Avoid During Pregnancy**

1. **Retinoids (Retinol, Retin-A, Tretinoin)**

- **Why:** Retinoids are derived from Vitamin A and are commonly used for anti-aging and acne. High doses of Vitamin A can cause birth defects, so it’s recommended to avoid these during pregnancy.

2. **Salicylic Acid (High-Dose)**

- **Why:** While low concentrations (in products like cleansers) are generally considered safe, high doses of salicylic acid (like in peels or spot treatments) should be avoided due to potential risks.

3. **Hydroquinone**

- **Why:** This skin-lightening agent is used to treat melasma and dark spots, but it is absorbed in significant amounts through the skin, so it’s best to avoid it during pregnancy.

4. **Benzoyl Peroxide**

- **Why:** Often found in acne treatments, benzoyl peroxide should be used cautiously and ideally avoided due to potential irritation and uncertain safety in pregnancy.

5. **Phthalates**

- **Why:** Commonly found in fragrances and some skincare products, phthalates have beene been linked to reproductive issues and should be avoided during pregnancy.

6. Formaldehyde and Formaldehyde-Releasing Agents

• Why: Found in some nail polishes and hair treatments, formaldehyde is a known carcinogen and should be avoided.

7. Essential Oils (Certain Types)

• Why: Some essential oils, like rosemary, clary sage, and peppermint, can be unsafe during pregnancy due to their potential to cause uterine contractions or other side effects.

8. Tetracycline Antibiotics

• Why: Used to treat acne and other skin conditions, tetracycline antibiotics can affect the development of the baby’s teeth and bones.

Skincare Ingredients and Treatments Beneficial for Pregnant Women

1. Hyaluronic Acid

• Why: Safe and effective for hydration, it helps retain moisture in the skin, keeping it plump and smooth.

2. Vitamin C (Ascorbic Acid)

• Why: A powerful antioxidant that helps brighten the skin, reduce pigmentation, and promote collagen production.

3. Glycolic Acid (Low-Dose)

• Why: In lower concentrations, glycolic acid can help with exfoliation and improve skin texture without the risks associated with stronger acids.

4. Azelaic Acid

• Why: Effective for treating acne and hyperpigmentation, azelaic acid is considered safe during pregnancy and can help with pregnancy-related skin changes.

5. Ceramides

• Why: These are essential for maintaining the skin’s barrier function, which can help prevent dryness and irritation.

6. Ayurvedic oils, Shea Butter and Cocoa Butter

• Why: Excellent for moisturising and preventing stretch marks, these oils and butters are safe and soothing for pregnant skin.

7. Zinc Oxide and Titanium Dioxide (Mineral Sunscreens)

• Why: Mineral sunscreens are safe and effective for protecting the skin from UV damage without the risks associated with chemical sunscreens.

8. Oatmeal

• Why: Colloidal oatmeal is soothing and can help with itching and irritation, making it ideal for sensitive pregnancy skin.

9. Niacinamide (Vitamin B3)

• Why: This versatile ingredient helps with redness, inflammation, and improving the skin’s barrier, making it ideal for sensitive skin.

10. Coconut Oil

• Why: A natural moisturiser that’s safe to use, coconut oil can help with dry skin and is gentle enough for everyday use.

Pregnancy-Safe Skincare Treatments

1. Hydrating Facials

• Why: Gentle facials focusing on hydration can help maintain moisture balance and address dryness or dullness.

2. Prenatal Massage

• Why: Helps with relaxation, reducing stress, and relieving muscle tension. Make sure to go to a therapist experienced in prenatal care.

3. Moisturising Body Wraps

• Why: Safe and soothing, these can help with skin hydration and improving elasticity to prevent stretch marks.

4. Gentle Exfoliation

• Why: Using pregnancy-safe exfoliants like oatmeal, Ayurvedic scrubs using crushed walnuts, or low-dose glycolic acid can help maintain smooth skin without irritation.

5. Stretch Mark Creams

• Why: Specially formulated oils or creams with safe ingredients like hyaluronic acid, shea butter, and peptides can help prevent and reduce the appearance of stretch marks. There are special formulated Ayurvedic oils for use from 6 months onwards to ease muscle aches and to keep the skin supple.

• I don’t stock everything here at SR but I’m happy to order products I have access to for you. Just let me know how I can help.

Always consult with a healthcare provider during pregnancy to ensure they are safe for you and your baby.

This technique may help you in labour. You can start practicing it now.

Alternate Nostril Breathing (Nadi Shodhana) for Labor

Step-by-Step Instructions:

1. Find a Comfortable Position:

• Sit comfortably with your back straight or in a comfortable position, such as lying down if you prefer.

• Relax your shoulders and take a few deep breaths to settle in.

2. Hand Positioning:

• Place your left hand on your knee, palm facing up.

• With your right hand, bring your index and middle fingers to rest between your eyebrows. You’ll use your thumb and ring finger to control the nostrils.

3. Close the Right Nostril:

• Use your right thumb to gently close your right nostril.

• Inhale slowly and deeply through your left nostril.

4. Switch Nostrils:

• Close your left nostril with your ring finger, releasing the right nostril.

• Exhale slowly and completely through the right nostril.

5. Inhale Through the Right Nostril:

• Keeping the left nostril closed, inhale slowly through the right nostril.

6. Switch Again:

• Close the right nostril with your thumb.

• Exhale slowly through the left nostril.

7. Repeat:

• Continue this pattern, alternating nostrils with each breath, for several minutes.

• The rhythm should be calm and steady, helping to bring focus and relaxation.

Benefits for Labour:

• Calms the Mind: Helps reduce anxiety and brings focus, which is beneficial during contractions.

• Balances Breathing: Promotes even and deep breathing, which can help manage pain and maintain energy.

• Encourages Relaxation: Helps to keep the body and mind relaxed, which is essential for a smoother labor process.

This technique is gentle and can be repeated as needed during labour to help maintain a calm and focused state.