Pregnancy comes with a whole host (pun intended) of physical and mental health struggles, but one thing women are expected to adjust to is the weight gain and the role it plays on body image. The only check in for postpartum comes at six weeks when women are given the go ahead to have sex or go back to the gym. What a message to send!
Due to women having unrealistic body standards thrust upon them from childhood it stands to reason that the bodily changes come from the intense pressure society puts on women to look a certain way. Dad bods are celebrated, mom bods certainly are not. It is sad to think that the most natural thing a woman’s body does, doesn’t feel right to the woman based on being spoon fed specific body standards her whole life.
Pregnancy is also a particularly challenging time for women who are in recovery from disordered eating. Certain changes in the body, cravings and an overall feeling of beingl out of control can contribute to having some triggering moments.
Here are five things you can do to quell the incessant nagging of your mind and body image during pregnancy:
- Educate yourself on how your body is changing. Many people love to understand the how and why behind things and pregnancy body changes are no exception. You aren’t gaining weight for no reason. Here is a breakdown of weight distribution:
- Baby: 8 pounds
- Placenta: 2-3 pounds
- Amniotic fluid: 2-3 pounds
- Blood supply: 4 pounds
- Stored fat for delivery and breastfeeding: 5-9 pounds
- Enlarged uterus: 2-5 pounds
That is a grand total of: 25-35 pounds! Some women are more prone to carrying extra water weight as well during this time and it isn’t unheard of to gain more than 35 pounds depending on how your body responds to pregnancy.
- This leads me to the next point which is: how incredible are women’s bodies? Looking at that weight breakdown always makes me realize how hard our bodies work to create a whole new living being. When you begin to feel self-conscious, create affirmations for yourself that remind you of how strong, phenomenal, and beautiful your body is. Your body is making a whole new set of bones, muscles, organs, a brain and more! So say something like: “My body is making a whole baby and is the strongest it has ever been”.
- Many women are also under the assumption that you have to “eat for two”, which couldn’t be further from the truth. This is a great time to practice mindful eating and listening to your body. Pregnancy has a way of letting women know what their body needs through cravings. It may not initially make sense to be craving a beefy-five layer burrito but your little one may be zapping you of iron – so eat that burrito! Additionally, since your organs are rearranging you may have less room in your stomach later on, so taking your time to eat slower to really get a sense of how full you are getting is important because indigestion comes on pretty quickly.
- Create a network of moms through support groups. One of the best ways to reduce rumination over anything that happens in pregnancy, including body changes, is to surround yourself with people who know exactly how you are feeling. There are so many ways for pregnant women to connect through exercise groups, group therapy, or educational classes aimed at preparing for delivery and postpartum. If you prefer having one on one support, finding a therapist who is also a mother can be a great way to connect and seek normalization without having to commit yourself to any group meet ups.
- Exercise and breathwork! Despite the fact that this blog is about body image, I am going to put exercising and breathwork on this list – not for vanity – but because these two things have super benefits to pregnant women. Exercising and breathwork helps strengthen your body in preparation for delivery. Even mild forms of activity like walking or yoga can help prepare the pelvic floor, ease joint pain, stretch muscles and increase cardiovascular health to aid in delivery. It also is a great way to get some feel good endorphins.
Now for second, third or multiples moms, this may be easier said than done and truthfully you get your steps in chasing your toddlers. If you have a child already I would encourage you to set aside “me” time to meditate and become present with your body. So often while chasing the big sibling we forget to see how we are actually feeling physically and mentally. Dedicate ten minutes to do just that.
At Ursa Counseling and Wellness we want moms at every point in their journey to be celebrated and supported. Reach out today to connect with a therapist who can support you through this phenomenon!
