The world of wellness can feel confusing! So I’ve started a new blog series with my top picks of the best health and wellness products and practices that really work. I’m not paid to promote any of these products, and if I mention any products I’ve been gifted, it’s because I truly believe in them!
This month’s theme is pre natal wellness products and practices. Here are my top picks of things that impact body, mind and health during pregnancy.(always get clearance from your medical professional before altering your diet or exercising when pregnant)
Prenatal Wellness Products & Practices
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Prenatal Wellness Products & Practices 〰️
Prenatal Exercise Apps: Universal Practice and EMP
As a Physiotherapist, I’m a huge believer in empower pregnant women to move and feel good in a safe way. So I love apps that use trained professionals who understand the biomechanical, hormonal and emotional changes pregnant women are experiencing, and tailor programs for them. Try my Prenatal Youtube video further down this post.
I personally used the Universal Practice app which was created by the Melbourne-based physio & Pilates clinic with the same name. The workouts are hard enough to feel tired, but they’re doable on those days you’re feeling exhausted in the last trimester. 15 minutes seems manageable, right?
I only used the EMP app during my postnatal recovery, but I know their prenatal vids are great as I’ve watched them too. It’s created by a Women’s Physiotherapist Lyz Evans and Women’s Health trained personal trainer Kimmy Smith, so they really know their stuff. Best of all they cater to those women experiencing pelvic girdle pain and all the other great symptoms you can encounter during pregnancy.
A pic from the EMP app
In-Person Pregnancy Pilates Where Possible
The apps I mentioned above are amazing to do workouts at home a few days a week, but I found an in-person pregnancy Pilates class amazing. The trained physio can answer questions, you can meet other Mums, and you can get moving while being supervised. This is great for those days when you feel like you just want to go to bed and sleep, as your body always feels better afterwards. One day I felt so tired, but I just did the gentle movements and my ribs, middle back and neck felt a million per cent after the class. I did mine with Celia at Elevate in Nelson, NZ. Look for a class taught by a qualified Women’s/Pelvic Physiotherapist.
2. Pregnancy Supplements
Classic Elevit was my go-to for prenatal vitamins until you’re able to stop taking the folic acid, which is when I started taking the other supplements my midwife recommended.
I found prenatal iron supplements made my digestion so sluggish and uncomfortable, so I found a better alternative: Solgar gentle iron. This is a good one if you’re vegan too.
3. Prenatal Nutrition
There are endless books you can read about prenatal nutrition, but I just kept it really simple and tried to eat really well, plus added a few hacks. I didn’t get any morning sickness so if you do, this recipe may not work for you!
Kiwi to help with stuck digestion
Having a huge bowling ball in your abdomen can make you feel constipated and awful, which is bad for your pelvic floor and adds to the discomfort of pregnancy. So! Instead of taking a laxative as I wanted to keep things as natural as possible, I found kiwi was the answer. You can add a skinned, sliced kiwi to morning smoothies, or buy Kiwi crush frozen puree and add it to water for a quick morning fix. Avoid kiwi juices unless you can get 100% kiwi, as most of them contain mostly apple juice with a bit of kiwi which won’t have the same ‘movement’ effect.
Smoothies helped me get my fruit and veg
Pregnant or not, I find smoothies the easiest way to get a huge dose of fruit and veggies. My favourite recipe is and was:
1 x peeled and sliced kiwi (or a sachet or kiwicrush)
1 x peeled frozen banana (to use up those yucky black bananas)
1 x tbsp. plain, unsweetened yoghurt
1 x handful baby spinach or 2 leaves silverbeet with stem removed
1/2 cup frozen berries
1 tsp chia seeds
1 tsp psyllium husks
4. Prenatal Mental Health
Being pregnant and contemplating your new life with a baby can be incredibly daunting. Despite this huge upcoming change, most of the focus in antenatal groups is around postnatal mental health, but anxiety and feeling low can hit just as hard during pregnancy. Luckily, there are good mental health services in Australia and New Zealand (and hopefully in your country) called peri-natal anxiety and depression services. Peri-natal covers both pre and post natal, so you can get help when you’re pregnant and after you give birth.
In Australia, the service is called PANDA, and in NZ it’s PADA.
I definitely had my moments of feeling anxious. I sought help and saw a great counsellor I found through the perinatal network. It really helped to talk to someone with experience in this specific area and one session made all the difference for me!
Pregnancy Meditation apps
I also did a free trial of the Headspace pregnancy series during my pregnancy. I preferred to do my own unguided meditation as that’s what I’m used to, but I think this offering from Headspace would suit those new to meditation or looking for guidance. We know the huge benefits meditation and breathing can have on mindset, so I definitely think adding some meditation into your prenatal regime is a great idea where you can.
5. Activewear for Pregnancy
As a Physiotherapist and Pilates instructor, I’m always in activewear, so I tried all the best options so you don’t have to. Here are my top picks:
Best maternity leggings for comfort: Active Truth
Best pregnancy leggings that double as going out pants: Pea in a Pod Maternity Ponte Pants
Best pregnancy leggings if you like shine: SRC (These have a thick band on the waist which dug into my ribs at the end, but the fabric is very comfy. I do think Active truth are a better buy)
Best online store for different maternity activewear: The Iconic
Best maternity jeans (not activewear but important!) Ripe
I found using stomach Tubigrip over my leggings in the third trimester during hill walks really helped ease that feeling of heaviness too. Your midwife can provide some free, just ask for it at your next appointment!
Here’s a prenatal workout I did in my third trimester wearing my Active Truth leggings
6. Prenatal Podcasts & Reading - Birth Stories
If you’re pregnant and feeling nervous about birth, that’s completely normal! We all do as I’ve mentioned. I wasn’t too big on listening to other people’s stories as I wanted to focus on my own, but lots of women I know love the Australian Birth Stories podcast as a source of real birth stories you can listen to.
I also read a birth stories book which helped me feel more comfortable about birth, and interestingly I went into labour the night after reading it for hours (3 days before my due date) I can’t help but wonder if relaxing about the process helped get things moving!
Other Prenatal Wellness Things I loved
Pregnancy massage from an accredited professional - Makes you feel amazing!
So there you have it! My products and practices for prenatal wellbeing.
What prenatal wellbeing products and practices have you tried?