pregnant mother in winter

5 Expert tips to manage winter blues in pregnancy

Pregnancy is a magical journey, but when winter adds its chilly touch, expecting moms need to take extra care to ensure a comfortable and healthy experience. Winter blues can affect anyone. The lack of sunlight and colder temperatures can cause seasonal affective disorder making pregnant women more prone to feeling low. Perinatal, or pregnancy-related, depression occurs in 10 percent to 20 percent of expecting mothers, making them feel sad, confused and anxious and may experience insomnia or mood swings. This is where a holistic approach works wonders to ensure a smooth pregnancy experience.

 In this blog, we've gathered exclusive tips from renowned Indian gynecologists to help you manage pregnancy during the winter season!

1. Stay Hydrated with Warm Drinks

  • Winter can be deceptively drying. Combat dehydration by sipping on warm herbal teas like ginger or peppermint.
  • Dr. Neha Sharma, a prominent gynaecologist, emphasises the importance of warm water to keep the body hydrated, aiding digestion and preventing constipation.

Here are some nutrient-rich soups which will provide essential vitamins and minerals, supporting both you and your baby's health.

  • Masoor Dal and Vegetable Stew:

Embrace the goodness of masoor dal with a wholesome vegetable stew. Simmer masoor dal, carrots, potatoes, and Indian spices in a flavorful broth for a nourishing and comforting option that resonates with Indian tastes.

  • Palak and Tomato Rasam:

Elevate your daily routine with a palak (spinach) and tomato rasam. Combine fresh palak, ripe tomatoes, tamarind, and traditional spices in a tangy broth for a South Indian-inspired soup.

  • Pumpkin and Haldi Shorba:

Indulge in a nutritious pumpkin and haldi (turmeric) shorba. Blend roasted pumpkin, turmeric, and mild spices for a velvety soup that not only warms the soul but also offers the anti-inflammatory benefits of haldi.

  • Turmeric Spiced Moong Dal Soup:

Infuse your diet with turmeric's health benefits by enjoying a spiced moong dal soup. Simmer moong dal, turmeric, and a mix of Indian spices in a fragrant broth for a soothing and immunity-boosting choice.

2. Layer Up for Comfort and Style

  • Don't let the cold compromise your fashion sense. Invest in maternity-friendly layers to stay warm and trendy.
  • Dr. Rajat Kapoor, an obstetrician from Noida , advises pregnant women to opt for breathable fabrics like cotton to avoid skin irritation.

Here are 2 super easy tips for you to layer your clothes when pregnant in winters!

1. Layering Maternity Kurtis with thick Leggings:

  • Begin with a thermal top or a long-sleeved base layer to provide extra warmth. This thin layer close to the skin will help trap heat and keep you cosy.
  • Add a warm sweater or cardigan over your kurti. Look for fabrics like wool, cashmere, or a soft knit. Ensure the cardigan is long enough to cover your baby bump comfortably.
  • Top off your layers with a stylish maternity coat or jacket if its too cold or windy outdoors. A well-insulated coat will protect you from the winter chill while maintaining your fashion-forward look. Belted options can accentuate your baby bump.

2. Shawls and Dupattas for Added Warmth:

Accessorise your outfit with vibrant shawls or dupattas. These not only add a touch of elegance to your look but also provide an extra layer of warmth, keeping you cosy during chilly winter days. Choose wool or pashmina for both style and functionality.

3.Include Winter Superfoods in Your Diet

  • Boost your iron intake with dark leafy greens like spinach and fenugreek. Dr. Priya Mehra recommends these foods to prevent anaemia and support the baby's development. 
  • Include vitamin D-rich foods like fortified dairy products and eggs in your diet. 
  • 15 minutes of sunshine daily will do wonders for your immunity in winters!
  • Ghee, sesame seeds, and jaggery into your diet for warmth and added nutrients.
  • Omega-3 rich foods like walnuts and flaxseeds are crucial for the baby's brain development and should be included in your winter pregnancy diet!

Here are 2 easy recipes you can include in your diet in pregnancy to stay healthy in winters!

  1. Sesame and Jaggery Ladoo (Til Gur Ladoo):

Create a nutritious snack by roasting sesame seeds and mixing them with melted jaggery. Shape the mixture into small ladoos for a tasty treat that provides essential calcium and iron, crucial for bone health and preventing anemia during pregnancy.

  1. Ginger-infused Turmeric Milk (Haldi Doodh):

Boost immunity and soothe winter ailments with a cup of haldi doodh. Heat milk with turmeric, add grated ginger, sweeten with honey, and enjoy this comforting drink, packed with the anti-inflammatory properties of turmeric and the soothing effects of ginger during pregnancy.

pregancy care in winter

4. Combat Dry Skin with Natural Moisturizers

  • Winter often leads to dry and itchy skin. Dr. Meera Shah suggests using natural moisturisers like coconut oil or shea butter to keep the skin supple.
  • Add foods rich in omega-3 fatty acids, such as salmon and chia seeds, to your diet. A well hydrated skin starts from within!
  • Avoid skincare products with harsh chemicals that may cause irritation. According to the NHS, many women experience skin sensitivity which heightens in winters, making the skin prone to stretch marks and redness.

Here are 3 simple ways you can combat winter skin in pregnancy!

  1. Use coconut oil immediately after bath! This helps the oils to nourish the skin deeply!
  2. Mix equal parts of olive oil and aloe vera gel, apply it to your skin, and massage gently for a natural and nourishing moisturiser.
  3. Mash a ripe banana and mix it with a tablespoon of honey to create a hydrating face and body mask.

5. Focus on your mental well-being

Here are a few tips to practise for your daily dopamine dose! Everyday include any 3 of these strategies into your routines! 

tips to beat winter blues in pregnancy

Navigating pregnancy during the winter months requires strategic planning and attention to specific needs. By following these expert tips you can ensure a cosy and healthy journey for both you and your baby. Stay warm, stay healthy!

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1 comment

  • Urvi Javed

    Very good article. I’m in first trimester and this is so helpful!

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