Plus Size Pregnancy Self Care by Subtraction
Pregnancy is often a time of excitement and joy as you prepare for your little one's arrival. It may also include feelings of overwhelm, exhaustion, anxiety and a whole host of unpleasant physical symptoms. There is no better time to look after yourself than now. Keeping stress levels low can make for a more enjoyable pregnancy and will support your oxytocin levels as you approach birth. Oxytocin, often called the "love hormone," is a feel good hormone that is not only critical for the start of labor, it also plays a key role in labor progression.
The 4 tips below will promote self care throughout all of pregnancy and will help enhance feelings of body positivity and/or body neutrality.
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Unfollow Social Media Accounts That Are Not Size Friendly
In short, unfollow any accounts that make you feel bad about your body or pregnancy. No one needs the added stress of logging on and seeing posts that promote weight stigma or dieting. Your plus size body is doing amazing things. You ARE worthy of your pregnancy and becoming a parent. If an account makes you feel otherwise, unfollow it, pronto!
Leave Fatphobic "Support Groups"
It’s very common for expecting parents to join online support groups or forums with other pregnant folks. These groups can be a great way to connect with others on the same journey as you. Just please be mindful that just because a group advertises itself as "plus size friendly," that does not mean it's a safe space for fat folks who have turned away from diet culture. Much like social media accounts, if a group makes you feel bad about your body or pregnancy, leave.
If you're looking for a truly size friendly support group, check out the Fat and Pregnant Community on Facebook.
Download or print your FREE hospital bag checklist!
Ditch Weight Biased Medical Providers
Sadly, research has shown that it is common for medical providers to be biased towards people of size. They may be hyperfocused on potential pregnancy complications and less on seeing you as an individual who is more than a BMI or number on a scale. If your provider is giving you red flags indicating they are not size friendly, or they are downright fat shaming you, please consider firing them and choosing another provider. This guide can help you find one. I realise this is easier said than done and this simply may not be an option for everyone. If you cannot access another provider who offers compassionate care free of bias, you may consider seeking a size friendly childbirth educator or hiring a birth doula to support you.
Release the Idea of Regimented Movement
Physical activity is really meant to be something you enjoy, not a regimented, forced endeavor or form of punishment. When you release the idea that movement NEEDS to happen, or happen a certain way, you also let go of any feelings of guilt or shame if you choose not to or cannot be active. Movement is often more enjoyable, too! You can also choose to focus on the way exercise makes your body feel, more energised for example, versus how many calories burned. We know physical activity has many benefits including improved mental health. It also reduces the likelihood of having a cesarean birth, gestational diabetes, gestational hypertension and pre-eclampsia.
Fresh air can be really uplifting if you can get outside and you may get into a loose routine that feels right for you. Remind yourself that physical activity looks different for everyone and you don't need to move your body as an act of punishment (for eating “too much,” for example) or to “earn” something. Diet culture has altered the way many people view physical activity and you can certainly opt out of that way of thinking.
Self care has recently become a buzzword and with good reason! It is an important element of pregnancy and early parenting. In this case, rather than adding things to your lifestyle, these self care tips are all about subtracting what doesn't serve you!
