Pregnancy can be such a life-changing event . For black women, it is a very unique and concerning time of life. It comes with added layers of struggle and a number of unique health issues. According to the CDC, black women have a higher risk of pregnancy related death than white women. When you look at metro areas like New York City we see the largest numbers, with black women being 12 times more likely to have complications during pregnancy and childbirth that lead to death.
Black women are not just at higher risk of death but at higher risk for PMAD, perinatal mood and anxiety disorder. Not only do black women suffer at higher rates, but they are also less likely to get the treatment that they need.
As a black mom you will face a number of biases in this field that is mostly white. There will be times of racism as well as times when you are the target of stigma You must prioritize yourself so you can protect yourself. Here is some wisdom on how you can take care of yourself and protect your mental and physical health during pregnancy, childbirth and the postpartum period.
The Ultimate WOC Self Care Check For Pregnancy
Importance of Self Care During Pregnancy
Take Care of Your Mental Health Too
Free Self Care Activities You can Indulge In
Importance of Self Care During Pregnancy
Pregnancy is about you just as much as it is about the baby. You want to stay healthy and happy, this is very important. You need to take care of yourself in ways that nurture your body and your mind.
During pregnancy there is a lot going on with your body, and there is a lot that needs to go on outside of that too. You want to start caring for yourself in multiple ways so that you don’t get overwhelmed. You want to always make relaxation and rest a priority during pregnancy. How so?
- Mindfulness exercises
- Meditation
- Yoga
- Exercise
- Eat well
- Stay connected with friends and family
Importance of Prenatal Care
Prenatal care is very important in pregnancy. You should get a prenatal check up at least once per month for the first 7 months of pregnancy. Thereafter, your doctor may increase to twice monthly or even weekly depending on your condition and risk factors for complications.
When considering your care provider you want to look for a provider that looks like you. They will be more aware of your social health determinants and are better able to understand any ancestral baggage you may come with. You want to choose a provider that welcomes open dialog and is comfortable about addressing much more than just your obstetric needs. You want to choose a provider that can provide you with a holistic approach and who knows who to call for a consult if you have any issues whether physical or mental.
Skin Care During Pregnancy
When you find out you are pregnant you will need to revamp your sink care regime. Clean beauty is all the rave nowadays and it is important that you pay attention. There are many personal care items out there that contain parabens, phthalates, chemicals and other ingredients that are not safe for your baby. When you find out you are pregnant, it is a good time to assess your skin care arsenal and replace any problem items with vegan or nontoxic options.
All those raging pregnancy hormones can cause some trouble for some women. Yes, not everybody gets that pregnancy glow. Some suffer from unwelcome skin changes such as acne, pigmentation, texture changes and changes in moisture level. Changing to a skincare routine that is kinder and gentler will be good for both you and your baby.
And remember skincare and beauty is not just how you take care of your face but also the rest of your body, including that baby bump. Make sure all your skincare products are made with pregnancy safe formulas that include ingredients such as shea butter, rosehip oil and coconut oil.
Take Care of Your Mental Health Too
With black women being at higher risk for pregnancy related mortality, it is important for you to empower yourself or your loved one about the importance of staying mentally and emotionally well. If you are pregnant and having significant anxiety, you should let a trusted family member, friend or healthcare provider know how you are feeling.
It is especially important for pregnant women to have mental health support, especially now with the added stress of the COVID-19 pandemic and the racial injustice and protests that have been ongoing over the past couple months.
Statistics show that black women are often under diagnosed and receive less care when it comes to depressive symptoms. You want to find a provider that you are comfortable with. There are also group therapy sessions and one on one talk therapy sessions that you can access. Many professionals are offering online sessions and there are even apps that you can use to get the help you need.
As we are on the topic of apps, you can check out some meditation apps as well. They can help to ground you, especially during times of high stress. You want to ensure you have access to mental health services both during the prenatal period and the postnatal period.
Care Tips for Working Mamas
Balancing working and pregnancy can be hard, especially later down in the pregnancy. But right now there is more than work in being pregnant. If you have other kids they may be in online school and you may even need to be homeschooling. Add kids assignments and no summer camp relief in sight, there’s bound to be a lot on your table. At this point, self care is even more important than other times in history.
There is more to self care than bubble baths and spa days. You should think of self care with a 360-degree view. The foundational areas of self care are;
- Getting adequate sleep
- Drinking adequate amounts of water
- Fueling your body well from inside out
- Physical activity for at least 30 minutes at least 3 times per week
Here are some ways you can take care of yourself, and lighten your load while dealing with pregnancy, working and more.
- Prep from the Night Before
Anything that can be done ahead of time should be. So if you can meal prep, prep your outfit, anything at all – you should do it. Doing this helps you to be able to get up and go a lot better than had you waited until morning to get things done.
When you remove the initial barriers it makes the next steps that much easier to accomplish.
- Use a Calendar
You can use an actual wall calendar, one inside a planner or one of a digital device. Anything that needs to happen, needs to go on your calendar. Use it to schedule your self care appointments and workouts even if they are things you do at home. When you schedule these in it’s easier to really stay on point and follow through on getting them done.
- Set Expectations with Friends and Family Members
Let your family members in on the loop, let them know you are changing the way you do things. This way they know that they may be impacted by your changes. When you let them know ahead of time and also explain why, then they are more likely to support you to ensure that you do meet your goals.
- Get An Accountability Partner
Your significant other can be this, but if they are not in the picture, get a trusted friend or family member to fill the role. Touch base with them each week to keep yourself in check. If you can find another mom that is as far along as you then that would be a great choice for a partner.
- Bring the Spa to You
If your favorite spa isn’t open or you’re trying to stay safe by not going out unnecessarily, then you can take your spa experience home. You don’t have to get too fancy, simply upgrade your daily shower routine by purchasing a product you don’t usually use. So, for example, do you have a body scrub? If not, go out and buy one There are a lot of products you can find that are affordable but at the same time can help you feel more luxurious.
Free Self Care Activities You can Indulge In
- Sunshine and fresh air
- Have virtual hangouts with friends and family
- Take a break
- Go for a walk
- Read a book
Drugs and Dietary Supplements
It is always best to avoid drugs while pregnant. However, there are some drugs that can be used and there are those that sometimes must be used. Before taking any drug or any non-prescription item for that matter you should always check with your doctor. This is especially true when you are in the first trimester.
During pregnancy, you will need double the amount of iron your non pregnant self needs. And so you may need an iron supplement. A woman with anemia or who develops anemia during pregnancy may require larger doses or iron than others. Some iron supplements can cause constipation and a mild stomach upset. But experts recommend pregnant women supplement with at least 400 mcg of folic acid and as much as 800 mcg for some women. Ideally, you want to start folate supplementation before pregnancy so you can reduce the risk of a neural tube defect in baby. Women with a previous baby with a neural tube effect are expected to take 4,000 mcg of folate and this amount will require a prescription. Doctors do recommend pregnant women take a supplement with folate and iron even if their diet provides adequate amounts.
Get the Necessary Testing
When you go in for your prenatal visits, your doctor or midwife will want to run a series of tests at different points throughout the pregnancy. This is a routine part of prenatal care and you may even need to do some of those tests more than once. Your blood and urine will be checked for:
- Hepatitis B
- Blood Type
- Rh factor
- Urinary tract infection
- HIV
- Syphilis
- Group B strep
- Signs of any past rubella infections
You may be tested for other sexually transmitted diseases if you have certain risk factors or are under the age of 24. Your blood pressure will be checked at each visit as they check for signs of preeclampsia.
The COVID-19 Pandemic and the Onset of Remote Care
With the COVID-19 pandemic, a lot has changed about how we go about our daily lives. Many healthcare providers and obstetric facilities have integrated methods and means of providing remote care for pregnant women. The increasing availability of digital technologies and tools is making remote care viable and efficient so pregnant women can still get top quality remote care.
In 2016, the World Health Organization published recommendations for antenatal care. There were 42 recommendations that served as a guideline for contacts between pregnant women and the health system. They recommended a minimum of 8 contacts and emphasized the importance of communication and effective information exchange.
The recommendations were made as a means to improve the likelihood of diagnosing conditions that pose risk to the health of the fetus and the mother while the mother is being asymptomatic. These additional contacts are to complete blood pressure checks, fetal heart rate checks and urine checks as well as to ensure there are no obvious abnormalities. These also provide you with the opportunity to ask any questions you may have about whatever issues are relevant to you.
In 2019, the World Health Organization published a living guideline on self care which included ANC interventions for heartburn, vomiting, nausea, constipation and leg cramps.
Self care and remote care are both feasible means of care for pregnant women. Women can access, use and administer a number of interventions. For example, urine testing and blood pressure monitoring can be done and the information can be shared remotely thanks to technology that allows for the safe gathering and sharing of data. Health professionals can provide information and counseling on self-care activities and also provide the necessary guidance. This can help to improve the way antenatal care is now that we have to live in this “new normal”.
When you start your prenatal journey you may find that it will be mixed with in person visits and remote care. This is a mixed care approach that is becoming more and more popular.
Conclusion
Self care is good, it’s good for baby and it’s good for you. For too long, black women have had to be superwomen and that is fine but we don’t have to do everything ourselves. You can have support and you should. It really does take a village to raise a child and you can have a village behind you. But you should always start with yourself. Engage in self care, let your friends and family know what you are doing and let them know you need their support. Get all the support you need from health practitioners whether it is midwife, doula, obstetrician etc. Advocate for yourself and your care and try your best to lessen your stress so you can lessen the stress on your baby as well.
Cris
