Pregnancy anxiety

One in three women suffers from anxiety during pregnancy so it's very very common. It can vary from general worries about the future or for me personally it can be crippling due to losing a baby the year before. Stress not only affects both maternal mental health and birth outcomes, it's also a risk factor for postpartum depression. It can also affect the developing baby's fetal heart rate and motor activity and can even lead to preterm delivery and altered infant behaviour. That alone is enough to make anyone anxious! However, there are lots of ways to help relieve stress and anxiety and a lot of them are natural and easy to do.  

Vitamin D

Scientific studies show that low blood vitamin D levels may increase the chance of developing anxiety and depression during early pregnancy so ensuring you have adequate levels is essential. Around 1 in 6 adults in the UK are deficient and it's even more common in pregnant women, especially in high-risk groups. These include women who consume a vegetarian diet; those who do not get enough sunlight, as well as ethnic minorities with darker skin. In newborn children, vitamin D levels in the blood will depend on the blood vitamin D levels present in their mother. 

The easiest way to ensure that you have adequate levels is by taking a vitamin D supplement of at least 400IU a day. However, some clinicians recommend recommend up to 2000 to 4000 IU  per day during pregnancy and postpartum so the best thing to do is get tested. You can get a vitamin D test for £39 (DM if you want to know where to order from) and it's a great way to ensure your sunshine levels are optimal!

Magnesium 

Maintaining a healthy and adequate magnesium level can be important for a pregnant woman and especially helpful for easing anxiety. Magnesium acts as a coenzyme that helps to convert tryptophan to serotonin, a mood-boosting neurotransmitter while also providing the body with a relaxant effect, helping you to de-stress and get a good night’s sleep. Some research has also shown that using magnesium may also be able to prevent postpartum depression and anxiety. 

Magnesium is found in a variety of nutrient-dense foods, including whole grains, nuts, seeds, legumes, and several fruits and vegetables...even dark chocolate! However, if you want an extra boost supplementing can be really helpful for anxiety as well as aiding better pregnancy outcomes by reducing the risk of stillbirth, fetal growth restrictions, and preeclampsia. Magnesium Citrate and Magnesium Glycinate are the most common forms known to help anxiety but dosage is always specific to the individual.

Epsom salt baths are another great way to boost magnesium and have been shown to reduce stress, relieve morning sickness, ease digestion and reduce swelling and inflammation.

Caffeine and sugar

The ones no one wants to give up! Caffeine metabolism slows during pregnancy so even if you handled a few cups easily before you may find yourself feeling jittery and anxious consuming the same amount while pregnant. Guidance is that under 200mg per day is deemed safe while pregnant (around two cups of coffee) however if you're suffering from anxiety it may be worth switching to decaf to see if that makes a difference. 

Maintaining a good blood sugar balance is helpful not only for health but to ease anxiety. During pregnancy, your increased blood supply and elevated levels of hormones expose you to more dips in blood sugar and make balance harder to achieve. Constant fluctuations in blood sugar place unwanted stress on the pancreas and lead to the over-production of cortisol, our stress hormone. Easy ways to help balance blood sugar are to try to avoid refined sugar, eat regularly avoid large gaps between meals and ensure your plate is balanced with healthy fats, protein and fibre. This ensures a slower release of sugar into the bloodstream. 

Mindfulness

Many studies have shown that mindfulness-based interventions such as yoga, meditation, hypnosis and breathwork can be extremely beneficial for anxiety, depression and perceived stress during pregnancy. focusing the mind on the present moment and sensations in the body, effectively taking our awareness away from our thoughts and giving our brains a little break. Many breathing practices aim to lengthen the exhalation, which triggers the body’s natural relaxation response, lowering blood pressure and triggering the release of endorphins, easing anxiety and aiding sleep. If you’ve experienced a miscarriage, the idea of practising any form of movement or exercise can trigger more worry about possibly doing something that would cause another loss. However, there is no evidence that any form of movement can cause early loss. Quite the opposite, movement triggers the release of feel-good hormones, helping ease worry and boost energy. To reassure you, always choose a teacher who is fully trained in pregnancy practice. I highly recommend @blossom_in_bath run by the fantastic Noreen and Harriet who have all your pregnancy mindfulness covered.

More help?

The best option is to always have personalised tailored advice especially when it comes to supplements. So please reach out if you are suffering from pregnancy anxiety and need some guidance, I’ve been through it, I’m in it and I’m here to help.