Winter pregnancy survival guide

Combat SAD

Mood swings are a pain at the best of times, but if you’re prone to depression during winter it could make pregnancy even more of a struggle.   Shorter days lead to 7 per cent of us suffering from seasonal affective disorder every year, so fight the blues by spending some time outdoors each day – even winter sunlight is beneficial. 

Eat sensibly and get plenty of omega-3 by consuming 2 portions of oily fish per week.  Staying active will also help, so resist the urge to hide under the duvet and produce some mood-lifting endorphins with a little light exercise.

Take care of your skin

Changes in temperature, harsh winds and central heating can all play havoc with your skin, especially if you’re already at the mercy of pregnancy hormones. 

Stay supple by moisturising after every bath or shower, and avoid too-hot water which will dry your skin out even more.  Stick to unscented and hypoallergenic products and look for SPF moisturiser as even winter sun has harmful rays. 

Turn the heating down a notch – your body temperature will be higher anyway – and trying putting a bowl of water on top of the radiator which will help put moisture back into the air.

Layer up

It may be cold outside, but wrap up too warm and you’ll be roasting the minute you step into the office.  During pregnancy your body temperature can increase by as much as 2 degrees, so don’t overheat in thermals, woolly tights or chunky sweaters. 

Wear several layers which you can add or remove as needed, and stick to natural fibres to let your skin breathe as synthetic fabrics will just make you sweat.

Protect yourself against flu

Flu jabs are recommended for all pregnant women and are considered safe at any stage.  A few sniffles aren’t normally cause for concern, but a weaker immune system may mean you’re more susceptible to illness or infection and at greater risk of developing complications from flu.

If you do catch flu, see your GP immediately as you may need antiviral treatment.   For less serious coughs or colds, make sure the pharmacist knows you’re pregnant and that you only take medications safe for use during pregnancy.

Drink lots of water

The temperature may be low, but it’s easy to get dehydrated in winter as cold weather and central heating strip the air of humidity. 

Drinking plenty of water will help dry skin, flush out toxins and ward off colds and flu as well as preventing urinary infections and easing common pregnancy complaints like constipation and water retention.  

Aim for six to eight glasses a day, and boost your intake by drinking herbal teas, but avoid tea and coffee as these are diuretics which help rid the body of water.

Eat well

If cold weather has you craving carbs and comfort food you’re not alone.  However, too much weight gain will increase your risk of complications during pregnancy so avoid snacking on junk and eat balanced meals to keep you healthy and satisfied. 

Root veg are a great source of slow-release energy while you can give your immunity a boost with foods rich in vitamin C, zinc and iron – broccoli, citrus fruits and dark leafy greens will all help keep colds and flu at bay. 

Stay warm in style

If you’re going to be pregnant for most of the winter the last thing you want is to feel the wind whistling through your gaping jacket. 

Take the plunge and treat yourself to a maternity coat that won’t restrict your movement and will comfortably accommodate your expanding bump. 

You may gulp at splashing out on something you’ll only wear for a few months, but you’ll feel good about yourself while you stay warm, and you can always sell it on afterwards.

Stay in

It’s dark, it’s cold, you’re tired and the streets are icy – why push yourself?  Don’t go out unless you absolutely have to.  Work at home whenever you can, let friends come to you and do your shopping online.

Take advantage of the shorter days and go to bed early to catch up on some much-needed sleep, hole up on the sofa with a good book, and find a pregnancy yoga or exercise DVD to help you keep fit without leaving the house.   You can always go out in spring.

Vitamin D

Vitamin D is vital during pregnancy, enabling your body  to absorb calcium, helping to develop your baby’s bones and teeth and ensuring they have enough stored up to get them through the first few months of life. 

It’s mainly obtained through sunlight, but grey winter skies can leave you deficient, so pregnant women are advised to take a supplement of 10mcg per day. 

Natural sources include oily fish, butter, eggs and fortified foods like margarine and some breakfast cereals.