Surviving a Winter Pregnancy

If you're expecting during the winter months, you might be wondering how to navigate the unique challenges that come with a cold weather pregnancy! From icy sidewalks to indoor temperature fluctuations, winter can add an extra layer of complexity to your pregnancy journey. But don't worry, mama! With some thoughtful preparation and these handy winter pregnancy tips, you can stay safe, comfortable, and even enjoy the cozy aspects of being pregnant during the winter season.

Let's explore how to make the most of your winter pregnancy while keeping both you and your growing baby healthy and comfortable through the chilly months!

Maintaining physical activity during pregnancy is important, but cold weather (and depending on where you live, extreme cold) can make it challenging to keep up with your usual exercise routine. Low-impact indoor activities like prenatal yoga, gently swimming at an indoor pool, or walking on a treadmill can be excellent alternatives to outdoor exercise. Many local community centers and gyms offer prenatal fitness classes that are specifically designed for pregnant women. These can be a great way to find yourself a fun, supportive pregnancy community, too!

If you’re willing to brave the cold, activities like walking in ice-free, cleared areas, or gentle snow shoeing can be safe options as long as you've received clearance from your healthcare provider. Just remember to dress appropriately and listen to your body—pregnancy can affect your balance and stamina, so what felt comfortable last winter might need modification this year.

While winter offers plenty of fun activities, there are a few seasonal favorites you'll want to skip during pregnancy, mama. For example, we know it might be tempting to hit the slopes if you're an experienced winter sports enthusiast, but activities like skiing, snowboarding, and ice skating come with a higher risk of falling. You not only want to avoid extreme cold while exercising outdoors, but your changing center of gravity during pregnancy can also affect your balance in ways you might not expect. If you want to keep up your winter sports routine, check with your healthcare provider to get their guidance and advice. 

And when that beautiful snow starts falling, let someone else handle the shoveling! This isn't just about avoiding heavy lifting (though that's important too)—shoveling snow puts extra strain on your lower back, which is already working overtime to support your growing bump. If you are looking to relieve lower back pressure, you may consider using a maternity lumbar support garment—but even with a support garment, you should try to stay cozy inside and take it easy!

Speaking of staying warm, we know a nice hot tub soak might sound amazing on a chilly winter day. However, your growing baby’s developing nervous system is sensitive to high temperatures, especially during the first trimester, and experts advise that pregnant women avoid hot tub use entirely. 

Instead, treat yourself to a comfortably warm bath, mama! It's gentler on your body and just as relaxing. Keep the water temperature warm but not hot, and you can still enjoy that peaceful soak you're craving.

Just remember, these temporary winter pregnancy adjustments are all about keeping you and your baby safe and comfortable. There are plenty of other ways to enjoy the winter season while pregnant!

Dressing for winter while pregnant requires some strategic planning. Your body temperature can fluctuate dramatically due to pregnancy hormones, and moving between heated indoor spaces and cold outdoor temperatures can make you feel like you're on a constant thermal roller coaster. That means that for pregnant women, the key to staying comfortable is mastering the art of layering your maternity wear.

Start with a breathable base layer made from moisture-wicking materials. Add a warm middle layer like a maternity sweater or cardigan, and top it off with a coat that can accommodate your growing bump. Many of our mamas find that sizing up in a regular winter coat works well for the first two trimesters, but you might want to invest in a maternity coat if you'll be in your third trimester during the coldest months. Don't forget accessories like a warm scarf, which can be easily removed if you start feeling too warm, and a hat to prevent heat loss through your head.

Winter brings additional health considerations for expecting mothers, particularly during cold and flu season. Your immune system could become more suppressed during pregnancy to protect your growing baby, which can make you more susceptible to seasonal illnesses. So, taking preventive measures becomes especially important during these months.

Talk to your healthcare provider about the best options for you, including whether you should get a flu shot.

You’ll also want to keep up with good hand hygiene practices (some people like to recite their A-B-Cs while washing with warm water and soap), and don't hesitate to ask family and friends who are feeling under the weather to postpone their visits. Some moms also find that using a humidifier in their bedroom helps combat the dry winter air, which can bring some relief.

Cold temperatures and dry skin seem to go together. Dry and itchy skin can be annoying even when you're not pregnant. That said, pregnancy can make your skin more sensitive, and cold weather often exacerbates skin concerns. The combination of cold outdoor air and dry indoor heating can leave your skin feeling particularly uncomfortable. Stay hydrated and consider using a pregnancy-safe moisturizer immediately after showering to help lock in hydration. Pay special attention to your growing belly, as stretching skin can become especially itchy in dry winter conditions. Of course, don’t hesitate to consult with your doctor if you have any questions or concerns.

And consider switching to lukewarm water for showers and baths, as hot water can further dry out your skin. While it might be tempting to take long, hot showers to warm up, this can actually strip your skin of its natural oils.

While winter pregnancy comes with its challenges, there are also unique advantages to expecting during the colder months! Your naturally elevated body temperature might mean you feel more comfortable in cold weather than others. Plus, cozy sweaters and layers can make it easier to dress your changing body comfortably and stylishly.

The winter season also provides perfect opportunities for nesting and indoor preparation for your little one's arrival. Use this time to organize the nursery, stock up on cute baby clothes, read up on parenting topics, or connect with other expecting mamas through online communities or indoor prenatal classes—speaking of which, we invite you to check out our supportive Facebook community, The Pumping Room! 

Some moms even prefer being in their third trimester during winter, since it allows them to really focus on rest and preparation without feeling like they’re missing out on summer activities!

The shorter days and longer nights of winter can affect anyone's mood, and while everyone is different, pregnancy hormones might make you more sensitive to these seasonal changes. Creating a cozy and comfortable environment at home may help combat the cold weather and winter blues. Set up a relaxing space with soft blankets, comfortable pillows, and warm lighting.

And we’ve said it before, but we’ll say it again: Remember to stay hydrated, mama! Water isn't just good for you and a healthy pregnancy—it can also help to combat dry skin! It can be hard to maintain a positive mood when you’re thirsty, itchy, and uncomfortable.

Stay connected with friends and family, even if the cold weather makes it harder to get together in person. Schedule regular video calls, join online pregnancy support groups, or plan indoor get-togethers in comfortable, warm spaces. You might also want to take a look at some of our favorite pregnancy apps for support as well! 

Remember that it's completely normal to experience mood changes during pregnancy, but don't hesitate to discuss any concerns about any mood changes—including seasonal mood changes—with your healthcare provider.

As your winter pregnancy progresses, take time to document and celebrate this unique season of life. Consider taking winter-themed maternity photos that capture the beauty of your pregnancy against a snowy backdrop. If you're due in early spring, use the winter months to prepare everything you'll need for your little one's arrival, so you can focus on enjoying those first precious moments together.

Remember that every pregnancy journey is unique, and there's no single approach to navigating a winter pregnancy! Listen to your body, take necessary precautions, and reach out to your healthcare provider with specific questions or concerns. With proper preparation and self-care, you can not only survive but enjoy a safe and healthy winter pregnancy.

Stay warm and cozy, mama—spring will be here before you know it!

Information provided in blogs should not be used as a substitute for medical care or consultation.