How to Prepare for Winter During Pregnancy

Whether you are already pregnant or trying to get pregnant, the winter season brings its own unique set of challenges for expecting moms like any other time of the year. From dressing in warm layers to staying well-hydrated to taking extra care of your skin, there are plenty of additional precautions you need to take during winter.

1

Dress in layers.

The best way to dress during the winter season is layering, which you can add or take off as the temperature changes. There are three crucial elements of layering:
- The base layer — this wicks moisture away from your skin. Therefore, the fabric should be breathable and soft. Avoid cotton and opt for wool or synthetic fabrics. High-quality thermals are highly recommended.
- The middle layer — this is essential to retain body heat and acts as a shield between you and the cold weather. Fabrics like fleece are suitable for the middle layer.
- Outer layer — this protects you from wind, rain, and snow. Make sure it’s waterproof and breathable. Nylon or polyester is a good option.
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2

Amp up your nutritional intake.

Being pregnant during winter makes you highly susceptible to various viral infections, so you need to give your pregnancy diet a nutritional boost to keep your immune system in tip-top shape. Consumption of a well-balanced, nutrient-rich diet is also imperative to ensure the well-being of your unborn baby. Try these simple ways to crank up your nutritional intake:
- Add plenty of seasonal and leafy green vegetables to your diet, like cauliflower, spinach, lettuce, green onions, fenugreek leaves, red pepper, and green pepper.
- Include a variety of fresh fruits rich in vitamin C in your diet, including apple, banana, sweet lime, strawberries, kiwi, oranges, lemons, tomatoes, and Indian gooseberry (Amla).^{[1]XResearch source} They will help promote a healthy immune system and ease pregnancy discomforts like morning sickness, nausea, and constipation.
- Snack on seeds, nuts, and dried fruit to ensure your vitamin and calorie intake is up to mark. You can also sprinkle them over a salad or smoothie, but make sure you don't overeat them.
- Curb your pregnancy cravings with winter desserts like chikki, gajak, rewri, and laddu. As they are high in sugar and calories, make sure you consume them in moderation.
- Take probiotics, like cheese, buttermilk, curd, and other naturally fermented foods to keep your digestive system running smoothly.
- Drink homemade soup and saffron milk to stay warm and protected.
- Increase your fiber intake with cereals, grains, and pulses.
- Consume foods from different groups, like fruits, legumes, dairy, etc.

3

Stay well-hydrated.

The cold weather often makes people unknowingly forget drinking water, leading to dehydration in pregnant ladies. Dehydration can cause pregnancy complications, including preterm labor, lower amniotic fluid levels, light-headedness, neural tube defects, and inadequate breast milk production after delivery. Additionally, your body needs extra fluid to keep your skin moisturized from the inside. Follow the tips below to stay well-hydrated when you're pregnant in winter.
- Limit your caffeine intake. Consider replacing caffeinated beverages such as tea, coffee, aerated colas, etc., with hot chocolate.
- Add water-rich fruit and vegetables to your diet, such as tomatoes, peaches, oranges, radishes, spinach, cucumber, and cauliflower.
- Aim for drinking at least 2-3 liters (8-12 glasses) of water every day. Keep a water bottle handy and sip water regularly even if you're not thirsty.
- You can also drink other beverages instead of water, such as fresh juices, coconut water, buttermilk, lemon water, vegetable soups, etc.
- If possible, drink lukewarm water throughout winter.
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4

Stay physically active.

The cold weather can make you feel lazy, but you need to stay active to ease common pregnancy discomforts such as fatigue, backaches, and pains. Aerobic and cardio exercises tend to be the most beneficial for expectant moms.^{[2]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} Since it might be difficult for you to head outdoor during the winter chill, try following indoor activities to keep yourself physically fit and active:
- Yoga
- Pilates
- Low-impact cardio
- Treadmill
- Lap swimming
- Kegel exercises
- Indoor stationary cycling

5

Take care of your skin.

Low humidity during the winter takes away the moisture from your skin, leaving it cracked, dry, and lifeless. Apart from keeping your skin hydrated from within, you also need to keep it moisturized from the outside. Here are some tips to protect your skin from the harsh winter breeze:
- Apply an unscented protein- and vitamin-rich moisturizer to your skin twice a day.
- Use mild soaps to combat dry skin.
- Avoid steam rooms, hot tubes, saunas, and hot showers—instead, bath with lukewarm water.
- Don't forget to moisturize your skin immediately after bath to keep it soft, supple, and smooth throughout the day.
- Apply lanolin-based creams on sore, cracked nipples.
- Use a sunblock cream with an SPF of at least 30 to protect your skin from harmful UV rays.
- Apply balm to your lips liberally to avoid cracking and bleeding.
- Take a milk and yogurt bath to eliminate dead skin cells and hydrate skin.^{[3]XResearch source}
- Always carry balms and lotions to keep your skin moisturized on the go.
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6

Avoid certain winter activities.

Pregnancy not only brings a radical change to your center of gravity but also loosens your ligaments and joints to prepare your body for labor. For this reason, it's best to avoid certain winter sports and activities to eliminate the risk of falling and injuries. These include:
- Surfing
- Skiing
- Shoveling
- Snowmobiling and snowboarding
- Ice hockey and ice skating

7

Ease seasonal depression.

Dipping temperatures, shorter days, and grey skies can negatively affect your mood. There are several things you can do to minimize your risk of seasonal depression:
- Get adequate rest and sleep. Try to sleep for at least 8-9 hours every day. Go to sleep and wake up at a fixed time every day to regulate your sleep cycle.
- Consider taking a 20 to 30 minutes nap after lunch. However, make sure you nap neither too long nor too late during the day, as doing so can disrupt your sleep at night.
- Even though the sky is cloudy, step outside to breathe in the fresh air and get some vitamin D through sunlight. It will surely lift your mood instantly.
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8

Avoid winter slips and falls.

Your weight distribution, the center of gravity, and body balance changes during pregnancy, and winter ice and slush puts you at the risk of slipping and falling. Keep the following things in mind to prevent yourself from slipping and falling if you are pregnant during winter:
- Walk and move slowly and mindfully.
- Avoid wearing high heels. Instead, wear rubber-soled, well-gripped flat footwear.
- Wear crampons if you live in an icy area.
- Be cautious while navigating slippery parking lots and sidewalks.
- Watch out for potholes, sidewalk cracks, and patches of ice while walking.
- Be extra careful to avoid falling and slipping in the bathroom area.

9

Avoid exposure to smoke and pollution.

Air pollution is a major health concern in urban areas during the cold weather, and breathing polluted air is as harmful as smoking cigarettes. Several studies have found that breathing smog when pregnant can negatively affect the unborn baby.^{[4]XResearch source} The detrimental effects of exposure to air pollution during pregnancy include autism, preterm birth, stillbirth, low birth weight, impaired lung development, and in rare cases, fetal death. Here are some practical ways to improve the quality of the air you breathe:
- Wear an N95 mask when going out.
- Make your home a smoke-free zone.
- Ditch harmful pesticides.
- Switch to non-toxic household cleaners.
- Avoid breathing burning tyre and wood smoke.
- Stay indoors when the air quality is poor. Keep track of air quality in your area through local news.
- Use an air purifier to improve indoor air quality. You can also pot some indoor air purifying plants.
- Avoid heavy metals, volatile organic compounds (VOCs), and lead exposure from paint.
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10

Stay indoors as much as possible.

Pregnancy makes you susceptible to diseases, and your body may face difficulty adjusting to a different atmosphere outside. For this reason, when it's severely cold, it is advisable to stay in the warmth and comfort of your home to avoid the risk of catching germs and getting sick. To avoid boredom at home, you can indulge in some light activities for recreation, like:
- Watching your favorite shows and movies
- Shopping for you and the baby online
- Getting your nursery ready for the baby
- Reading motivational and maternity books
- Working out at home
- Trying out different recipes

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Tips

If the weather is clear, go out for a walk and get some fresh air.
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Make sure to add accessories like hats, scarves, gloves or mittens, and sunglasses for a more stylish look.
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Keep your feet well warm, covered, and protected to minimize the risk of chilblains.
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Warnings

Always wear appropriate winter maternity clothes and footwear before heading outdoors.
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Avoid going out frequently. If possible, postpone all outings until it becomes safer for you to go outside.
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Always consult your doctor before starting any new indoor or outdoor activity.
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Always read the label of any skin ointment, and make sure it's safe to use during pregnancy or confirm with your doctor.
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If you fall and hit your abdomen, call your doctor immediately to ensure everything is okay with you and your unborn baby.
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Consult your doctor immediately if you suffer from a cold, cough, flu, or fever for more than three consecutive days. Avoid self-treatment or taking any over-the-counter medicine. It could be dangerous for you and your baby.
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