PREGNANCY
2
Winter blues for
two?
Marie-Louise Steyn, a doula, gives her top tips
for keeping healthy during your pregnancy
Being pregnant in winter is a mixed blessing.
The South African summer heat can be
exhausting for moms-to-be whose body
temperatures are a tad higher due to their
little “hatchlings”. But winter also means a
prevalence of dreaded cold and flu bugs.
You are likely to catch whatever is going
around more easily because your immune
system is suppressed during pregnancy.
The good news is that cold and flu viruses are
extremely unlikely to affect your pregnancy as
your baby can’t catch them from you. And the
bad news? You might feel twice as miserable
because you cannot simply take the tried and
trusted medicines – or even herbal
remedies – that you usually rely on.
Top tips to stay healthy:
• Prevention is better than a cure. Keep up your
resistance by taking care of yourself. Remember,
your lifestyle determines how well your immune
system functions.
• Get enough sleep. How much is enough?
Listen to your body. Most pregnant women
need 7 to 9 hours per night. When possible,
have a short powernap in the afternoon.
Remember to sleep on your side (preferably
your left one) and not on your back.
Use plenty of pillows to get comfortable.
Many pregnant women complain of insomnia,
especially in the second and third trimesters.
Despite feeling exhausted they battle to fall
asleep or they wake up frequently for trips to
the loo and cannot drift off again. Try a relaxing
bedtime ritual like taking a warm candlelit bath
and drinking a cup of chamomile tea. Ask your
partner for a back rub or foot massage. Listen
to soothing music or even a guided meditation
recording for relaxation. Many women find
Rescue Remedy pills (which do not contain alcohol)
extremely helpful in combating sleeplessness.
• Moderate, regular exercise helps your body
produce more white blood cells to fight off
infections. It also relieves tension and builds
fitness and stamina for labour.
• Stress lowers your immune system, so find
ways to unwind. Preggy yoga is a safe,
enjoyable and beneficial way to exercise,
relax and meet other moms-to-be. Scientific
studies have proven that meditation also
significantly enhances the immune system.
• A chuckle a day keeps the doctor away, as
does a cuddle. Researchers found that people
who laugh more are healthier. The same is true
for those with warm, intimate relationships.
So keep connected to the ones you love and
rent a romantic comedy to watch with your
partner this weekend.
The other side of the coin, unfortunately, is
that tense relationships and angry quarrels
lower your resistance. If you and your partner
are having problems, seek counselling.
• Massages stimulate your immune system.
Treat yourself to a professional preggy
massage or exchange regular back rubs with
your partner. Some aromatherapy oils are
unsafe during pregnancy, so use unscented
massage oil or consult an expert.
• Discuss the flu injection with your doctor.
The injection is safe and highly recommended
during pregnancy. Expectant moms are more
prone to developing serious flu complications,
as the recent swine flu epidemic proved.
Although not 100% effective, immunisation will
reduce the severity of the illness should you
contract it. Research even shows that baby will
enjoy some protection from it during his first
6 months. Get your injection in the beginning
of the season for maximum benefit.
• Avoid cramped, crowded indoor spaces and
sick people where possible. Explain politely
yet firmly that you would rather not visit with
someone who has the sniffles.
• Realistically you cannot avoid your older kids,
and they are the ones most likely to bring home
the bugs. Teach them good hygiene. Every
family member should practice regular hand
washing with soap and warm water, especially
before meals. If your child does get ill, show him
how to cough and sneeze into a tissue to
prevent spreading airborne germs.
Don’t share food, drinks and utensils with a sick
child and wash your dishes in very hot water
with an antibacterial dishwashing soap.
• Keep hand sanitiser in your bag and use it
regularly when you are out and about. Make
a habit of spraying your hands every time you
have paid at a cashier or toll gate. Use a credit
card instead of cash, and regularly disinfect it
along with objects that are handled often like
cell phones, doorknobs, light switches and your
car’s steering wheel.
Get well soon!
What if you do come down with a winter virus?
Doctor Lilla Friend, mother and emergency
room physician, says rest is the very best
medicine. She warns against exercising when
you are unwell, as complications like myocarditis
(infection of the heart muscle) may arise.
Helpful hints for miserable moms-to-be:
• Bring your fever down promptly. Take
paracetemol and a lukewarm bath and call
your doctor if these measures do not work.
• Eat vitamin C-rich foods like citrus fruits,
kiwi fruit and berries.
• Drink lots of fluids, both hot and cold. Studies
have shown that chicken soup is more than
comfort food, it actually does help you
recover faster!
• For nasal congestion sleep with your head
slightly elevated. Use a saline nasal spray and a
humidifier in your room.
• Sore throat? Gargle hourly with a quarter
teaspoon of salt dissolved in a cup of hot
water. Ginger tea with honey and lemon soothes
a scratchy throat and a cough.
Call the doctor when:
• You have a fever above 38° C
• You have a cough with chest pain and/or wheezing
• You expel yellow or greenish mucus
• You have sinusitis pain
• Your illness lasts more than a week
Medication dos and don’ts
Always consult your doctor or pharmacist before
taking medication and remind them that you are
pregnant. Many over-the-counter flu remedies
contain drugs that are contraindicated, like aspirin
or ibuprofen. If your doctor writes you a
prescription ask them to read it out loud.
Double-check the medication you receive from
the pharmacist making sure it is the right product
and that the name on the label is yours. Accidents
and mix-ups do happen.
About the author:
Marie-Louise Steyn is an
IBCLC (International Board
Certified Lactation
Consultant) and is also
practising as a professional
doula. She is the author of
Breastfeed your baby
(Metz Press – also available
in Afrikaans).