Five Tips for Practicing Self-Care During Pregnancy

At JunoDx™, we believe everyone should have access to high-quality reproductive genetic testing. So, we’re using our clinical expertise and science-backed research to provide prenatal genetic care. Because you deserve answers to all your pregnancy-related questions.

Why is pregnancy self-care so important?

Being pregnant can sometimes feel like you’re walking through life with an invisible spotlight on your stomach. It’s natural to hyper-focus on everything “baby” when everyone around you is doing the same. But you’re still you, even when you’re pregnant. And, more than ever, you deserve to prioritize self-care.

That’s why we put together this list of tips for embracing self-care while you’re pregnant. (Plus, what’s good for you is usually good for your baby too — win-win!)

1. Support your body with nutritious foods

Nourishing your body with healthy foods is a must-have self-care practice for every pregnancy. Nutrient-dense foods help you feel better physically and mentally, and they can support your body as it adjusts to the extra demands of pregnancy (aka making a tiny human completely from scratch). Try looking for these key nutrients: calcium, vitamin D, folate (or folic acid), iron, and protein.

Not sure where to start? We’ve got you! Check out our recipes for a salmon-and-lentil dinner packed with omega-3 fatty acids, folate, and iron and low-fat, high-protein grilled chicken pesto with pumpkin seeds.

2. Get your blood pumping

When life gets busy — like when you’re preparing to welcome your new baby — gentle exercise is often one of the first things to get cut from the schedule. But it shouldn’t be! Exercise during pregnancy can help with blood circulation, improve your mood, give you more energy throughout the day, and even make it easier to sleep at night.

According to the American College of Obstetricians and Gynecologists (ACOG), you should try to get at least 150 minutes of moderate exercise each week.


Exercise during pregnancy can help with blood circulation, improve your mood, give you more energy throughout the day, and even make it easier to sleep at night.

3. Less screen time, more “green time”

Whether you prefer exploring hidden hiking trails or visiting the local botanical garden, spending time outdoors can boost your mental and physical health. Nature walks have been linked to all sorts of benefits, including decreased stress and improved mood, attention, and empathy.

You’re supposed to be exercising anyway. Why not get double benefits and do it outdoors when you can? Just don’t forget the sunscreen!

4. Lean on your support system

You’ve heard the saying, “it takes a village to raise a child.” Well, now is the time to start gathering the troops. Connecting with your loved ones can leave you feeling uplifted, hopeful, and supported during your pregnancy. So go ahead, schedule that call, go out on a lunch date, or splurge on mani-pedis!

Pro Tip: If your support system is a little thin, try joining a prenatal yoga class or mom’s group to meet other new and expecting parents in your area.

5. Listen to your body

During pregnancy, your body goes way above and beyond its normal line of duty, leaving you feeling fatigued more often than usual. Practicing good sleep hygiene can help, but facing your fair share of low-energy days during pregnancy is natural. When you’re feeling like this, listen to your body and give yourself a break when needed. Take a nap, curl up with a book, or catch up on your favorite show. You deserve it!

Listen to your feelings.

Journaling has many benefits, but it takes special meaning during a pregnancy. Jotting down your feelings and emotions can help ground yourself and feel more prepared for the next chapter of your life. 

  • Manage stress and emotions
  • Track your symptoms, progress, and even questions for your doctor
  • Celebrate happy moments
  • Stay organized

It also makes a great keepsake that you will cherish forever, and look back and read about how you felt during this exciting time in your life!

Pamper yourself!

Pregnancy throws all sorts of curve balls at you, and you’re busy preparing for the baby’s arrival, getting the house in order, or looking for the perfect name. This mama deserves some R&R! 

  • Rub shea or cocoa butter on your belly
  • Get a massage from a therapist certified in prenatal and postpartum care
  • Make a fruity, non-alcoholic cocktail
  • Soak in a bubble bath (but with caution, don’t forget to check the temperature!)
  • Grab a book, put your feet up, and… relax
  • Try meditating. Guided meditation is a great way to get started

Pregnancy is unlike any other time in your life. The rush of emotions, the sheer amount of things to get done… It can be a lot. If you don’t prioritize self-care, it can easily get lost in the shuffle. Don’t let it! Caring for your well-being is the best thing you can do for your baby right now. And try to enjoy it — they’ll be here before you know it!

Still, waiting to learn the gender of your baby? You may not have to. With our Juno Birch™ Fetal Gender Test, you can find out the sex of your baby as soon as 7 weeks gestation. And that’s not even the best part. You can do it all from the comfort of your own home!

Please note: and the materials and information it contains are not intended to, and do not constitute medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

September 29, 2022 — Stephanie McClintock