The Do’s and Don’ts of Winter Pregnancy

A pregnant woman is facing some extra challenges during the winter. She must be warmly dressed, which is easier to say than done with a belly. Then there is a risk of slipping on ice, a higher chance for infections, etc. We gathered expert advice on what you can do and what it’s better to avoid to stay safe and healthy during the winter pregnancy.

Congratulations, you are pregnant! Winter Pregnancy Survival Guide

But on the other hand, winter may not be the worse time of the year for a pregnant woman. In fact, many pregnant women prefer mild winter over the hot summer.

Pregnant women do not tolerate heat very well, especially towards the end of pregnancy when they are fast overheated, which may lead to sweating and swelling. Meaning, they feel better in colder weather.

Let’s focus on the do’s and don’ts of winter pregnancy now.

Are outdoor winter activities do’s or don’ts during pregnancy?

The winter is a time when we spend more time inside. However, outdoor physical activities are a must during winter pregnancy too! Yes, you are a bit limited in winter activities, but a slow walk, especially on days when it is not icy, does no harm.

Though, if it is slippery, be extra careful! The risks of falling increase during the winter season for everyone, while pregnant women are due to relaxed muscles and joints, and their changed center of gravity even more prone to falling. A fall can end with severe consequences for both her and the baby.

Ob-gyns advise against skiing, skating, and sledding. Some allow these activities to pregnant women who practiced these sports professionally before pregnancy, but in a very moderate form.

Do not start new sports during pregnancy, especially not winter ones, as they are considered more dangerous! I emphasize again, in the winter, the chance of falling is much higher!

Do not overdo the activities while you are expecting. Pay attention to any signs and problems indicating that you have exceeded the “allowed” limit of movement. In case of health problems, immediately talk to your health care provider!

Respiratory diseases are common during the winter

The next winter nuisance is the higher incidence of respiratory diseases. Pregnant women are not allowed to take most of the over-the-counter medications, so even a common cold can cause a lot of discomfort to them. Then there are other respiratory illnesses, such as the flu, adenoviruses, and Covid-19, which may have more severe consequences for mother and baby.

You can boost your immune system with fresh smoothies, a healthy diet, vitamin supplements (which are allowed during pregnancy), and walks in the fresh air.

Ensuring enough Vitamin D

Vitamin D is crucial for the baby’s development. It plays an important role in a baby’s bone metabolism through the regulation of calcium and phosphate balance. Most Vitamin D is produced in our body during exposure to sunlight, but it is also in oily fish, eggs, and fortified food products, such as cow’s milk, soy milk, orange juice, cereals, and oatmeal.

Vitamin D may also lower the risk of pre-eclampsia, gestational diabetes mellitus, preterm birth, etc., and boosts the mother’s immune system. After all, it is the most recommended vitamin for defense against Covid-19 as well!

Vitamin D deficiency is common in winter when there are fewer sunny days, and we spend less time in the fresh air. Pregnant women should be encouraged to ensure adequate vitamin D intake through the consumption of a healthy balanced diet.

Researchers who have been working on this topic for more than 30 years advise pregnant women to take 4,000 IU of vitamin D daily. But consult with your health care provider about vitamin D supplementation during pregnancy.

Festive Season and Pregnancy

Last but not least, winter happens to be a festive season as well. It is that time of the year when most of us eat a lot, well often way too much. That, in turn, leads to gastrointestinal problems, such as constipation or heartburn that are common pregnancy problems.

And on the contrary, those who are in their first trimester may not enjoy cooking, let alone eating all this food. The smell often triggers their morning sickness, which is not fun at all!

What can you Do while pregnant in winter?

No matter what time of the year you are pregnant, moderate exercise is recommended for all nine months. Obstetricians and gynecologists recommend about 30 minutes of sports activities per day.

If you have any health problems, consult your health care provider about exercise first. Otherwise, you can, for instance, attend Pilates or yoga. With the selected workouts, you will be able to cope with many pregnancy problems, including headaches, lower back pain, swollen legs, and insomnia.

A pregnant woman should breathe through her mouth while exercising and monitor her heart rate, which should not exceed 140 beats per minute.

You are maintaining your physical condition! A pregnancy workout should not be aimed at weight loss or becoming more muscular.

Drink enough water!

We all tend to drink less water during the winter season, and so do pregnant women. Even though you feel less thirsty during winter, the chance of dehydration is still there.

Drink enough water during the day! It is not enough to drink a large amount at once! Dehydration during pregnancy may have severe consequences, such as premature contractions.