Summer is often synonymors with relaxation and vacations, but for a pregnant woman, this period can also be associated with increased fatigue, heavy legs, and discomfort due to the high temperatures.
The pregnancy modifies thermal regulation of yorr body, making the heat harder to bear.
However, it is entirely possible to fully enjoy the summer all in protecting yorr health and that of your babyBy adopting a few good habits and applying suitable advice, the heat will become more bearable. By understanding the effects of the sun on your body and discovering practical solutions to stay cool, you will be able to better enjoy your pregnancy in summer without any inconveniences.
Summary
Why is summer more difficult to endure for a pregnant woman?
When you are pregnant in summer, the heat is harder to bear. Your body undergoes several transformations that affect the thermal regulation and increase the feeling of discomfort.
One prolonged exposure to heat can also have consequences on the health of the future mom and that of the baby. Understanding the reasons for this increased sensitivity allows for adopting the right reflexes to better enjoy the summer season when you are pregnant.
The effects of pregnancy on heat regulation
During pregnancy, the body works harder to ensure the proper development of the baby. This phenomenon directly impacts the the body's ability to regulate its temperature.
Under the influence of hormones, the blood circulation intensifies, leading to a increase in body temperature.
Result : the the sensation of heat is stronger and the more abundant sweating.
The blood volume increases by about 40 to 50% to meet the needs of the fetus. The heart provides extra effort, which can cause a feeling of fatigue ou shortness of breath, especially during the strong heatThis natural mechanism, although necessary, explains why the pregnant women tolerate high temperatures less well.
The risks associated with prolonged exposure to heat
Beyond discomfort, the heat represents a real risk factor for pregnancy. Studies have shown that:
Increased risk of preterm birth linked to maternal exposure to heat (especially at night) in early and mid-pregnancy
One prolonged exposure to heat disrupts the proper development of the fetus and promotes early contractions.
The dehydration related to high temperatures can also alter blood circulation and create a feeling of heavy legs, dizziness or drops in blood pressure.
These inconveniences can be avoided by adopting simple habits to better experience a summer pregnancy.
A direct impact on sleep and fatigue
One excessive heat disrupts sleep, essential to smooth pregnancyFalling asleep is more difficult, and nighttime awakenings are frequent. Poor recovery intensifies the feeling of fatigue, making the days more challenging.
Hydration and the adaptation of the sleep environment are therefore essential for limit the discomforts related to heat during pregnancy. Maintaining a pleasant ambient temperature and adopting habits that promote relaxation will help you to improve the quality of your sleepBecoming aware of these issues allows for better anticipation of inconveniences and adapting one's daily life to enjoy the summer season peacefully.
What are the risks of sun and heat during pregnancy?
When one is pregnant in summer, it is essential to adopt some precautions against high temperatures and the sun. One excessive exposure to heat and sunlight can lead to more or less serious inconveniences. Dehydration, intense fatigue, circulatory problems, and skin impairment are risks to anticipate in order to limit their impact on your body. To better navigate this period, it is important to understand the effects of summer weather on the body and adopt the right reflexes.
Dehydration and its consequences
As we saw earlier, one of the first risks in high heat est dehydration. This is due to the fact that the body of the pregnant women regulate heat differently, which enhances sweating and therefore can lead more quickly to a dehydration.
Or, a Theck of water directly impacts blood circulation and can cause a heavy legs sensation and some dizziness. A poor hydration also favors the water retention, making the days more uncomfortable.
But that's not all, the dehydration can also cause urinary infections. Insufficient hydration hinders proper elimination of toxins and increases the bacterial proliferation. These infections, already frequent during pregnancymust be taken seriously, as they can lead to complications.
The risks of heat-related dehydration should be taken seriously, as a lack of water can in turn lead to other inconveniences. This snowball effect can lead to complications for the mother and the continuation of the pregnancy.
Drink enough water throughout the day helps to avoid these inconveniences. It is recommended to have a water bottle within reach and to prioritize the sugar-free drinks to stay effectively hydrated.
Pregnancy mask and skin fragility
Heat is not the only thing a pregnant woman should be wary of. The soleil is also its enemy. Sun exposure weakens the skin, which becomes more sensitive to external aggressions. Under the influence of hormones, some women develop a pregnancy mask, characterized by brown spots on the face. This phenomenon, also called chloasma, is accentuated by the UV rays and often appears starting from the fourth month of pregnancy. Women having the olive or dark skin tones are more prone to these brands, but all must protect their skin from the sun.
Apply a sunscreen SPF50+, wear a hat with a wide brim and avoid prolonged exposure to the sun allow to limit this risk.
Although these spots gradually disappear after childbirth, they can persist for several months. Preventing their appearance by limiting exposure is therefore essential to maintain an even skin tone and to limit aging.
Circulatory problems and risk of varicose veins
The heat and pregnancy do not always get along well, especially when it comes to blood circulation. With the increase in blood volume due to pregnancy, the veins undergo additional pressure. The chaleur accentuates this phenomenon, in dilating the veins (vasodilation of the veins), which slows down venous return and creates a feeling of heavy legs and of restlessness in the legs.
In some cases, this can promote the appearance of varicose veins, which can be painful and unsightly. Prolonged exposure to the sun, combined with a static position prolonged (either standing or sitting only) exacerbates this problem.
For relieve heavy legs and to prevent these inconveniences, several solutions exist:
- Avoid cross your legs in a seated position to avoid obstructing circulation.
- Elevate the legs when lying down.
- Take some fresh showers on the calves to stimulate venous return.
- Wearing compression stockings adapted.
- Walk regularly and favor swimming in cool water
You will hardly be able to escape the blood circulation problems, if you are speaker in summer. However, by following these practices, you could... limit discomfort and preserve a more or less good blood circulation throughout the summer.
Our tips for enjoying your pregnancy in the summer?
Being pregnant, it's starting to change your daily life step by step for prepare for baby's arrival. By modifying a few elements of your daily routine, you will be able to limit discomfort related to heat and its impact on your pregnancy. Adapting your lifestyle and daily rhythm helps you fully enjoy the beautiful days while preserving your well-being and that of your baby.
Tip #1: Adjust your hydration
Nous vous conseillons de privilégier de l’eau plate ou légèrement aromatisée, aux boissons sucrées et gazeuses sont à éviter, car elles favorisent la rétention d’eau and the variations de glycémie.
Cette routine, pourtant simple, n’est pas si facile à mettre en place pour certaine. For you aider à vous hydrater, vous pouvez acheter une gourde graduée d’horaire auxquelles boire, ou bien mettre en place des alarmes sur votre téléphone ou encore coller un post-it sur votre écran d’ordinateur.
Dans les premiers temps, ces rappels vous permettront de prendre l’habitude de boire régulièrement. Puis, petit à petit, vous n’en aurez plus besoin et vous penserez à boire continuellement.
💡Tip of the tip : Drink by small sips helps to maintain a good level of hydration.
Tip #2: Choose a suitable wardrobe
The synthetic materials and the body-hugging clothing retain heat and prevent the breathable skin, thus accentuating the sweat.
It is better to opt for d'ample lightweight clothing made from natural materials, such as: cotton, linen, or silk.
They allow for a better sweat evaporation and offer a feeling of freshness more durable.
The light colors are also to be favored, as they less heat absorbent than dark shades.
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Les matières synthétiques et les vêtements proches du corps retiennent la chaleur et empêchent la peau de respirer, accentuant ainsi la transpiration.
Il est préférable d’opter pour d'amples light clothing en matières naturelles, tel que : le coton, le lin ou la soie.
Ils permettent une meilleure évaporation de la transpiration et offrent une sensation de fraîcheur plus durable.
Les couleurs claires sont également à privilégier, car elles absorbent moins la chaleur que les teintes sombres.
As for the shoes, they must be comfortable. During a strong heatwave, your feet can swell due to water retention. Favoritize some adjustable sandals with good support and a flexible sole for better walking comfort.
Tip #3: Maintain your comfort at home
For vous protect from heat and sunlight during your pregnancy, you need to transform your house in a true cocoon of freshness.
Pour refresh your nights, install yourself window side, open them wide. The night breeze will refresh you. To let the air flow and allow your body to breathe, favored by light cotton or linen sheets.","isRemoveBranding":true}'>
Il faut également aérer la maison tôt le matin et tard le soir pour renouveler l’air et laisser entrer la fraicheur.
Équipez-vous aussi d’un ventilateur ou d’un climatiseur pour rafraîchir l’atmosphère. Si vous n’avez pas de clim, vous pouvez placer un linge humide devant votre ventilateur pour rafraichir l’air.
Pour rafraichir vos nuits, installer vous côté fenêtre, ouvrez-les en grand. La brise d’air nocturne vous rafraichira. Pour laisser l’air passer et permettre à votre corps de respirer, favorisé des draps en coton léger ou en lin.
Always make sure to have a water mist in the fridge for you refresh quickly in case of overheating. You can also place your moisturizing cream or your anti-stretch mark oil in the fridge for it to be fresh upon application.
Tip #4: Protect yourself effectively from the sun
In case of extended release, remember to bring a wide-brimmed hat, which will completely protect your face. ","isRemoveBranding":true}'>
Lors des sorties, il est important d’appliquer une crème solaire SPF50+, en insistant sur le visage et les zones sensibles.
Si vous êtes du genre tête en l’air, placer un post-it sur votre porte d’entrée pour ne pas oublier de mettre de la crème avant de sortir.
En cas de sortie prolongée, penser à vous munir d’un chapeau à large bord, qui protègera complètement votre visage.
Searching for shaded areas and by protecting yourself well from the sun, you can enjoy the beautiful days without suffering too much from the high temperatures during your pregnancy.
Tip #5: Maintain a suitable physical activity
La marche est une bonne option, à condition de privilégier les heures les plus fraîches. Trente minutes de marche douce en matinée ou en fin de journée suffisent pour maintenir une bonne circulation sanguine et limiter les effets de jambes lourdes.
Les sports aquatiques comme la natation ou l’aquagym sont particulièrement recommandés. L’eau permet de soulager le poids du ventre, d’apaiser les douleurs dorsales et d’améliorer la circulation. En plus, cela vous permettra de vous rafraichir.
Le yoga prénatal, pratiqué en intérieur ou dans un espace ombragé, il aide également à détendre les muscles et à favoriser le bien-être général.
Tip #6: Relieve heavy legs and promote blood circulation
Mais vous pouvez également effectuer des massages doux des mollets, du bas vers le haut, aident à activer le retour veineux.
Pour une plus grande sensation de fraîcheur, appliquer un gel rafraîchissant adapté aux femmes enceintes durant le massage.
Surélever les jambes lorsqu’on est allongée permet de réduire les gonflements et prévenir l’apparition des varices. Pour la nuit, positionner des cales sous les pieds de votre lit pour relever de quelques centimètres le bas de votre lit.
Porter des bas de contention est particulièrement inconfortable en été. Toute fois, c’est l’une des solutions les plus efficaces pour les femmes enceintes sujettes aux troubles circulatoires.
Tip #7: Refresh regularly
Limit the elevation of body temperature is essential for avoid fatigue and the risk of discomfort.
Several solutions allow you to keep a fresh feeling throughout the day:
- Take some warm showers, never too cold to avoid thermal shock.
- Use a water misting device fresh on the face and neck.
- Apply a wet cloth on the wrists and neck for an immediate feeling of freshness.
- Place a cold water basin within reach to regularly dip your feet.
By following these few tips, summer, its heat and its sun will be more easy to wear during your pregnancy.
Summer can be a pleasant time as long as you adopt simple gestures to better cope with heat during pregnancy. A hydratation sufficient and a environnement frais help to limit the discomforts related to high temperatures.
It is essential to protect your skin from the sun, to wear some vêtements légers and to avoid prolonged exposure to prevent the effects of the sun when one is enceinte. Take care of your circulation sanguine elevating the legs and engaging in gentle activity also helps to better live this period.
Listen to your body and adapting to climatic conditions is the best way to get through the summer with complete peace of mind. In case of doubt or discomfort, regular medical follow-up is recommended to ensure the well-being of the future mom and the baby.
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