First off, congratulations on your pregnancy, mama! I hope you are surviving all of those lovely pregnancy symptoms!
When I was pregnant with my first, I was actually surprised by the symptoms I experienced. I thought for sure I would be one of that 10% of women who didn’t get pregnancy nausea.
Boy, was I wrong.
But hey, everything is a phase, and it was all SO worth it for my baby girl.
I’ve spent some time putting together an awesome free guide full of natural remedies for common pregnancy symptoms (be sure to download yours here), but I wanted to dedicate an article to skin care because there is just SO much information.
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Importance of proper skin care during pregnancy
During pregnancy, your body undergoes some serious changes, and your skin is no exception. It becomes more sensitive, prone to dryness, and susceptible to skin conditions like hyperpigmentation and pregnancy acne.
Taking care of your skin is a crucial aspect of self-care during pregnancy, mama! Proper skin care during pregnancy helps maintain your and your baby’s health and well-being, and adopting a suitable skincare routine can provide numerous benefits:
Promotes skin health
A suitable skincare routine helps maintain the health of your skin by keeping it hydrated, balanced, and nourished.
Manages common skin concerns
Proper skin care can help manage common pregnancy-related skin concerns such as stretch marks, acne breakouts, and hyperpigmentation.
Enhances comfort
By addressing dryness, itching, and irritation, proper skin care promotes overall comfort during pregnancy.
Boosts self-confidence
Taking care of your skin and maintaining a healthy glow can boost your self-confidence. Something all pregnant mamas could use more of when our bodies start to change!
[Related post: The Best Amazon Maternity Dresses]
Reduces the risk of harmful exposure
By using pregnancy safe skincare products and avoiding potentially harmful ingredients, you minimize the risk of exposing yourself and your baby to harmful chemicals or irritants.
Common Skin Changes During Pregnancy
If you haven’t noticed by now, your hormones have shifted just a bit since you’ve gotten pregnant.
Shocker, right?
Those pregnancy hormones are critical for the proper growth and development of your sweet baby, but they sure can wreak havoc on your skin. Let’s take a look at some pregnancy skin changes you might be facing:
Pregnancy Glow
Increased blood flow and hormonal changes can give your skin a radiant and healthy glow. This is one pregnancy skin change that you might not mind getting!
Hyperpigmentation
Hormonal fluctuations can trigger the overproduction of melanin, leading to areas of increased pigmentation, such as melasma which are dark patches on the face, or the linea nigra, which is a dark line on the abdomen. I got a pretty dark linea nigra, and at 8 months postpartum, it was essentially gone. So I am living proof that not all changes to your skin during pregnancy are permanent!
Acne Breakouts
Hormonal fluctuations may stimulate the sebaceous glands, leading to increased oil production and an increased likelihood of developing acne or experiencing breakouts. One of the least pleasant pregnancy symptoms. As if the heavy emotions and food cravings weren’t enough of a junior high flashback, let’s add some acne to the mix.
Skin Sensitivity
Some pregnant women may experience heightened skin sensitivity, making their skin more reactive to certain products or environmental factors. That’s why finding a quality skincare line that caters to pregnant women is so important!
Stretch Marks
As your skin stretches to accommodate your growing baby, the connective tissues can become strained, forming stretch marks, especially on the abdomen, breasts, thighs, or butt. Unfortunately, there is not always a way to completely prevent stretch marks, but staying hydrated and moisturized definitely has an effect!
Spider Veins
Hormonal changes and increased blood volume can cause spider veins, which are small dilated blood vessels, particularly on the legs.
Skin Dryness or Oiliness
Pregnancy hormonal imbalances can change skin moisture levels, resulting in either dryness or oiliness. Or, if you’re really lucky, both.
Skin Tags
Some pregnant women may develop small, benign skin growths called skin tags, typically found in areas with excessive friction or rubbing, such as the neck, underarms, or groin.
Varicose Veins
Increased blood flow and pressure can cause veins to enlarge and become visible, resulting in varicose veins typically found in the legs. Compression stockings are a great item to have on hand for this! Plus, they can help with swelling in the feet and low blood pressure.
Choosing Pregnancy-Friendly Skincare Products
Let’s get into some do’s and dont’s here – there are certain skincare ingredients you might want to avoid or limit during your pregnancy. But as always, have a chat with your trusted provider about anything you are using or want to use during pregnancy!
- Retinoids (Retin-A, Retinol)
- Salicylic Acid
- Hydroquinone
- Formaldehyde
- Phthalates
- Chemical sunscreens
- Ammonia
- Parabens
Take a peek at your current skincare products and see if any of these ingredients made the list – then maybe consider shelving them for a few months (9, to be exact).
[Related post: The Best Paraben-Free Hair Companies]
Daily Skincare Routine for Moms-to-Be
I know how hard it can be to get out of bed some days let alone follow a 20-step skincare routine. Trust me. But there are a few basic skincare steps (only three!) that you’ll want to do your very best to accomplish each day. And hey, if you skip a step or two, or maybe even just throw the whole routine out the window one day, tomorrow is a new day.
[Related post: Natural Remedies for Pregnancy Symptoms]
Cleansing your skin
Cleansing your skin twice a day is going to remove dirt, excess oil, and impurities that can accumulate throughout the day – helping combat that pregnancy acne and oily skin.
Opt for a gentle, pregnancy-safe cleanser that won’t strip away your skin’s natural moisture. Fragrance-free and hypoallergenic options are ideal to minimize the risk of irritation. Pat your skin dry with a soft towel instead of rubbing it to help preserve moisture. (Skip to recommended brands below)
Moisturizing
Following cleansing, moisturizing is key to maintaining hydration and nourishment. Look for a moisturizer formulated for pregnancy that provides ample hydration without clogging pores.
Consider moisturizers with ingredients like hyaluronic acid, which helps retain moisture in the skin. You’ll want to keep your face moisturized, of course, but don’t forget about that baby bump! (Skip to recommended brands below)
Sun Protection and SPF
Protecting your skin from UV radiation is super important during pregnancy. Opt for a broad-spectrum sunscreen with a SPF of at least 30.
Look for sunscreen lotions that contain zinc oxide or titanium dioxide, which are considered safe alternatives to chemical sunscreens. These ingredients create a physical barrier on the skin, reflecting and scattering UV rays.
Apply sunscreen liberally to all exposed areas of the body, including the face, neck, arms, and legs. Reapply every two hours or more frequently if sweating or spending extended periods in the sun. And don’t forget to protect your beautiful lips with a natural lip balm containing SPF as well! Skip ahead to our recommended skin care brands below to find a sunblock and lip balm that you like.
In addition to sunscreen, consider wearing a wide-brimmed hat and protective clothing when spending time outdoors. Seeking shade during peak sun hours, typically between 10 a.m. and 4 p.m., can reduce sun exposure.
[*Hey, mama… Have you downloaded our FREE e-guide yet? “The Ultimate Guide to Natural Pregnancy Remedies” It’s jam-packed with awesome tips and advice to help you tackle those pesky pregnancy discomforts using natural remedies*]
Treating Common Skin Issues During Pregnancy with Natural Remedies
If you’ve read any of my other blog posts (I’m super biased, but you totally should because they are awesome), you’ve probably gathered I love to start off on the natural, holistic approach to motherhood from pregnancy to toxin-free toys for the kids.
So, of course, I’ve put together some natural remedies to those pregnancy skin issues we talked about earlier:
Hyperpigmentation
- Lemon Juice: Apply freshly squeezed lemon juice to the affected areas, as the citric acid acts as a natural lightening agent. Dilute with water and perform a patch test first to ensure no adverse reactions occur.
- Aloe Vera Gel: Apply pure aloe vera gel to help soothe and lighten hyperpigmented areas of the skin.
- Vitamin C-rich Foods: Incorporate foods rich in vitamin C, such as citrus fruits, strawberries, and bell peppers, into your diet to support overall skin health and fade hyperpigmentation.
Acne
- Tea Tree Oil: Dilute tea tree oil with a carrier oil like coconut oil, and apply it to acne-prone areas. Tea tree oil has super cool, natural antibacterial properties that can help reduce acne-causing bacteria.
- Honey: Apply raw honey as a face mask to soothe and heal acne-prone skin. Honey has antibacterial properties and can help reduce inflammation.
Skin Sensitivity
- Oatmeal Bath: Soak in a warm bath with colloidal oatmeal to soothe and calm sensitive skin. It helps relieve itching and irritation. Or pick up some of these oatmeal bath bombs!
- Cucumber Slices: Place cool cucumber slices on sensitive areas of the skin to reduce redness and inflammation.
Stretch Marks
- Coconut Oil: Massage pure coconut oil onto areas prone to stretch marks to help improve skin elasticity and prevent stretch marks from forming.
- Vitamin E Oil: Apply vitamin E oil topically to nourish the skin and promote elasticity.
Spider Veins
- Horse Chestnut Extract: Topical application of horse chestnut extract can help reduce the appearance of spider veins. Consult with your healthcare provider for proper usage and dosage.
Skin Dryness
- Shea Butter: Apply shea butter to moisturize and nourish dry skin. It helps lock in moisture and soothe dryness and itchiness.
- Avocado Oil: Massage a few drops of avocado oil onto dry areas of the skin to provide deep hydration and relieve dryness.
Skin Oiliness
- Witch Hazel: Apply witch hazel to oily areas of the skin to help control excess oil production and help to minimize the appearance of those enlarged pores.
- Clay Masks: Use a clay mask once or twice a week to absorb excess oil and impurities from the skin. Just find one without phthalates and parabens like this one!
Skin Tags
- Apple Cider Vinegar: Dab a cotton ball soaked in apple cider vinegar onto skin tags. Repeat this process regularly to gradually shrink and eliminate them.
Varicose Veins
- Exercise: Engage in regular low-impact exercises, such as walking or swimming, to improve circulation and reduce the appearance of varicose veins.
- Elevate Legs: Elevate your legs above heart level whenever possible to alleviate pressure on the veins and reduce swelling.
As with all pregnancy-related things, discuss any questions or concerns with your doctor!
Nutrition tips for Healthy Skin During Pregnancy
You know that completely overused and abused phrase, “you are what you eat”? Well, there’s a reason it’s so well-known… it’s true. I mean not in the sense that a 4th grade boy would abuse it in, but in the sense that your body can only use the fuel you give it.
If you’re not fueling your body properly, your skin is going to reflect that. Check out some of my favorite easy nutrition tips for healthy skin during pregnancy:
Hydrate
Water, water, water! Stay well-hydrated by drinking enough water. A good rule of thumb is at least half your body weight in ounces. Water helps flush out toxins, keeps your skin hydrated, and promotes a healthy complexion. Add a pinch of Himalayan pink salt for extra hydration.
[Related post: The Science Behind Red Raspberry Leaf Tea]
Eat a Balanced Diet
Focus on consuming a variety of nutrient-rich foods to support your skin’s health. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Antioxidant-Rich Foods
Incorporate foods high in antioxidants to help protect your skin from free radicals and promote skin health. Include berries, citrus fruits, leafy greens, and colorful vegetables in your diet.
Omega-3 Fatty Acids
Consume sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts. Omega-3 fatty acids help maintain skin moisture, elasticity, and reduce inflammation.
Vitamin C
Include foods rich in vitamin C, such as citrus fruits, berries, bell peppers, broccoli, and kiwi. Vitamin C supports collagen synthesis, which is essential for maintaining skin elasticity and a healthy appearance.
Vitamin E
Incorporate vitamin E-rich foods like almonds, sunflower seeds, spinach, and avocado. Vitamin E can help protect the skin from oxidative damage and supports overall skin health.
Zinc
Consume zinc-rich foods, including lean meats, poultry, legumes, nuts, and seeds. Zinc plays a role in skin repair and wound healing.
Include Healthy Fats
Consume sources of healthy fats, such as avocados, nuts, seeds, and olive oil. Healthy fats help nourish the skin, maintain moisture, and support a healthy complexion.
Limit Processed Foods
Minimize your intake of processed and sugary foods, as they can contribute to inflammation and negatively impact skin health. Not to mention all of the other havoc sugar can wreak on your body. I know, it’s depressing, but I always say educated is the best way to make decisions. Get yourself some sugar education in this article and then decide for yourself.
Stay Mindful of Food Sensitivities
Pay attention to your food sensitivities, as they can trigger skin issues or inflammation. If you notice any adverse reactions, consult with a healthcare provider or a registered dietitian.
The Role of Exercise and Circulation in Skin Health
Loving exercise and biology, I ended up getting a degree in exercise physiology, so I feel pretty strongly about the importance of exercise – especially for pregnant women. There is no one-size-fits-all approach to exercise as every woman is so beautifully unique, and everyone has an even more unique pregnancy. However, the benefits of proper exercise tailored to each individual are immeasurable.
Exercise plays a vital role in maintaining healthy skin by promoting circulation throughout the body. When you engage in regular physical activity, it enhances blood flow to the skin. This extra blood flow delivers oxygen and nutrients to the skin cells, nourishing them and supporting their optimal function.
Improved circulation also helps with the removal of waste products and toxins, which can contribute to a healthier complexion.
Not to mention exercise helps regulate hormone levels, reduces stress, and promotes overall health, all of which can positively impact the health and appearance of your skin.
So, make sure to incorporate regular exercise into your routine to enhance circulation and promote healthy, radiant skin. If you don’t know where to start, just take a walk!
Like I mentioned, everyone is unique, and exercise during pregnancy needs to be approached on an individual basis – this is what our providers are here for! But here are some general exercises you might consider adding to your daily routine:
[Related post: Choosing the Best Pregnancy Pillow,]
Walking
Walking is a low-impact and easy exercise that can be done throughout pregnancy. It helps improve cardiovascular fitness and is gentle on your joints.
Prenatal Yoga
Prenatal yoga classes are designed specifically for pregnant women and focus on gentle stretching, relaxation, and breathing techniques.
Swimming
Swimming and water aerobics are excellent choices as they provide a full-body workout while being low-impact and gentle on your joints. If you have a pool and it’s not snowing, swimming is great during pregnancy! Of course, the accessibility of a pool and the weather might make this one difficult for some women.
Prenatal Pilates
Prenatal Pilates classes are modified to accommodate the changes in your body during pregnancy. They focus on strengthening the core, improving posture, and enhancing flexibility.
Stationary Cycling
Riding a stationary bike or using a recumbent bike is a safe way to get a cardiovascular workout without putting strain on your joints.
Prenatal Dance Classes
Many studios offer prenatal dance classes that are specifically designed to accommodate the needs of pregnant women. These classes focus on gentle movements, flexibility, and improving body awareness.
Low-Impact Aerobics
Joining a low-impact aerobics class designed for pregnant women can help improve cardiovascular fitness without putting excessive stress on your joints.
Modified Strength Training
Incorporate modified strength training exercises using light weights or resistance bands to maintain muscle tone. Focus on exercises that target large muscle groups like the back or legs while avoiding exercises that put pressure on your abdomen. This was my go-to exercise of choice during pregnancy. I knew I wanted an unmedicated labor so I was also preparing my body for that physical aspect of birth!
[Read more about my 24 Hour Unmedicated Labor]
Kegel Exercises
Kegel exercises can strengthen your pelvic floor muscles, which can help prevent urinary incontinence and aid in postpartum recovery. They can be done anywhere, anytime.
Top-Rated Skincare Brands for Pregnancy
I’m going to keep this section short and sweet. If you’re looking for a great line of skincare products for pregnancy, I would recommend starting with one of these brands.
Of course, do your own research, check out the reviews, and make an informed decision… you have quite a few of those to make during your pregnancy and labor, so you might as well start with an easy one like pregnancy skincare products!
- Mama Mio: They pretty much have it all. Plus, you can shop 75% off on their outlet products… I am all about the discounts!
- Earth Mama: This is actually the nipple butter brand I used and I loved it.
- MamaEarth: Not to be confused with Earth Mama! They also offer some great hair care products.
- The Honest Company: You have probably heard of Jessica Alba’s brand before, and her products really are great!
- Mustela Maternity: This company has been around for almost a century for a reason!
Here’s to happy and healthy skin, mama!
Jess
