5 Tips for Self Care During Pregnancy

Antenatal Academy • Nov 18, 2022

Often we know that it is important to keep ourselves well and healthy during pregnancy, but it can be difficult to work out how to take that time out for self care, so we have pulled together some top tips to help:

1. Eat well. No doubt you will be discovering how hard it can be to eat a balanced and nutritious diet during pregnancy, especially in the first trimester, but whenever you can physically stomach it, make sure you eat well. It is important to get nutritious food into your diet as it will help you feel better and it will help your baby grow and develop as it should be.

2. Exercise or be active as much as you can. Our bodies are designed to be active during pregnancy, exercise will help you become stronger and more flexible, which may make labour and birth easier. Being active will also help lift your mood. Try to get outside as much as you can, especially in the winter as it will really help to boost your feel-good hormones. Yoga classes and swimming are great exercises for pregnancy, so we always recommend getting in your local pool and finding your local antenatal yoga practitioner.

3. Listen to your body. If your body says its time to have a break then listen, rest and even take time out of your day for a little nap, you will often find yourself completely revitalized after a 15-minute lie down! We also recommend regular massage by a professional masseuse if you can, or even encourage your birth partner to massage your neck, shoulders and back, and/or feet to help loosen those muscles and calm your mind at the same time. You will also find that taking a few days away from home for a Babymoon with your partner or attending a pregnancy retreat will help you make time for you and your baby.

4. A healthy mind will help you to have a healthy pregnant body. Practising relaxation, mindfulness or hypnobirthing techniques always has a knock-on effect on your body and your baby. Simply taking time out to focus on relaxing all your muscles or listening to a calming guided relaxation will make a big difference to your overall wellbeing.

5. Don’t forget to do some fun stuff too! Make time in your diary for activities or projects that boost your feel-good hormones, whether it’s crafting, dog-walking, coffee with your friends or going to the movies, spending time having fun will always be a good move for you and your baby’s health.

Debbie and Helen

Antenatal Academy

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How is our Antenatal Course different?

By Antenatal Academy • 08 May, 2024

What makes our course different to other courses? Simply put, our antenatal courses are modern, fun, educational and unique. But if you want to delve deeper.... our classes are right for you if you want.. to feel like you have been listened to during your pregnancy and birth; to feel in control and calm during labour, birth and postnatally; to know how to work with your body and mind to increase the likelihood of a straightforward, physiological birth; to know that your birth partner has a role during the birth, knows how to be your advocate and knows exactly what to do to support you no matter what happens; two experienced and knowledgeable course facilitators who have been supporting couples during pregnancy, in the birth room and post birth for many years, and have birthed 5 babies between them; so lots of real-life expertise and knowledge to pass on to expectant couples. Most other antenatal courses only have one teacher! a course packed with practical information, plus guidance on how to support your emotional needs ; interactive, modern, fun and engaging classes , but no role play (we promise!!); your birth partner to have a role during the birth, to know how to support you, helping you cope with birth and be your advocate with the medical team; to meet other like-minded soon-to-be parents - many couples will form friendships for life!; regular classes , once a week for 3 or 6 weeks, to build up knowledge and friendship, and ask all those burning questions as they crop up! peer support, and birth and postnatal support outside of class time and after your baby has been born; a course that changes with the times, so is modern and regularly updated with the latest evidence based science and information; to know your options and how to make evidenced-based decisions for you and your baby; a course that is down to earth, realistic and yet helps you to develop a positive mindset for birth and parenting. Our in-person group antenatal classes are for parents in Bury St Edmunds, Stowmarket, Sudbury, Newmarket, Thetford, Needham Market, Diss, Eye, Ipswich, Haverhill, or Cambridge and anywhere in between! You may be planning on a home birth or at a hospital labour suite or midwifery led birthing unit at West Suffolk Hospital in Bury St Edmunds, or The Rosie Hospital in Cambridge or Ipswich Hospital (or any of the East Suffolk and North Essex NHS locations). Helen & Debbie Antenatal Academy

Our FREE Pregnancy Support Group in Bury St Edmunds - NEW VENUE!

By Antenatal Academy • 08 Nov, 2023

We are really pleased to find the perfect new venue for our meet ups!

Informed, Evidence-Based Decision Making

By Antenatal Academy • 27 Jul, 2023

At Antenatal Academy, we believe wholeheartedly in your right to autonomy throughout your pregnancy and birth. It is your body and your baby. In order to support you to step into this power with confidence, we want to make sure you have everything you need to make informed, evidence-based decisions for you and your baby. We hear a lot of 'I've been told I'm not allowed to.....' and 'they won't let me...', but the truth is that you always have a choice and having an understanding of all the risks, benefits and alternatives, will make you feel far happier with your decisions and the birth experience that you have. Key points to remember: 🧡 It is your body, your baby, your birth 💚 You can ask for time to consider the options once you have been given all the information 💙 You do not have to justify your decisions to anyone - 'No.' can be a complete sentence ❤️ Our course will give you the tools and knowledge to navigate your way to a really positive birth experience Helen & Debbie Antenatal Academy