Overview

Whether you are continuing family traditions or starting new ones as your family grows, the holiday season is a special time to celebrate. While pregnancy can add extra joy and meaning to the festivities, it can also bring unique challenges. From managing pregnancy symptoms to juggling holiday events and expectations, it’s easy to feel overwhelmed. Plus, you’re preparing for birth and a new baby, which adds another layer to an already busy season. Whether you’re feeling excited, stressed, or a mix of both, this episode guides you through navigating the holidays while pregnant.

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Article and Resources

Holiday Travel Tips

The holidays are the busiest time of year for travel. With a few exceptions, traveling during pregnancy is no different than when you are not expecting. Whether you are hopping in a car or boarding an airplane, the key to safe and comfortable travel during pregnancy is planning ahead.

Talking to your doctor or midwife before you travel is always a good idea. They can offer recommendations particular to your pregnancy. This is especially important if you have any complications. Your doctor or midwife may advise limiting travel if you have a high-risk pregnancy. This could include carrying twins or multiples, gestational diabetes, placental abnormalities, or if you are at risk for preterm labor.

Road Trips

Even with a huge belly, you should be able to wear a seat belt comfortably when traveling by car. If you are driving, don’t sit closer to the steering wheel than you need to. Scoot your back as much as possible if you are in the passenger seat. In the event of an accident, this gives you more room to limit the impact on your belly. There may be more traffic than usual during the holidays, so be prepared for delays. Due to the pressure of your growing belly on your bladder, you may need to make more frequent pit stops along the way.

Air Travel

Some airlines do not allow you to fly after 36 weeks. The biggest reason for this is probably because they do not want you going into labor on an airplane. If you are not quite at 36 weeks, it still may be a good idea for you to travel with a note from your doctor stating your due date just in case the airline you are flying gives you a hard time.

The American College of Obstetricians and Gynecologists states that pregnant women can fly safely, observing the same precautions for air travel as the general population. They do address some preventive measures to minimize the risk of swelling and blood clots that can occur during air travel.

When you are pregnant, the blood vessels around your pelvis and other places are more compressed, and as your uterus grows, it puts pressure on your pelvis. This causes blood flow in your legs to slow, especially later in pregnancy. You may consider support stockings that generate variations in pressure as they go up your leg. Knee-high compression stockings could be too tight in the middle of your leg and worsen swelling. You may want to consider support stockings that go to your waist. Moving your lower extremities can be beneficial for blood flow. This could include having an aisle seat, stretching your legs out, or getting up and walking. You should be wearing comfortable clothing that isn’t too tight or restrictive.

Salty foods, dehydration, and sitting for long periods can contribute to edema (swelling), which is common during pregnancy. You may consider bringing snacks to avoid high-sodium airplane snacks. Although it may seem counterintuitive, drinking water can improve swelling. While it means more trips to the bathroom, it is essential to drink plenty of fluids.

If you book an aisle seat, it will be more convenient to get out of your seat for frequent bathroom trips or stretch your legs. You may also want to consider trip insurance. If something arises and you need to cancel your trip, the insurance will help you recover the costs. Some trip insurance may also help cover health care costs if you need to see a doctor while you are away from home. Generally, trip insurance isn’t too expensive, but it is an added expense, and you will want to ensure you know exactly what will be covered.

Dealing with Social Expectations

There are often more invitations to holiday events than you can fit into your schedule. Common pregnancy symptoms like morning sickness and fatigue can make keeping up with a busy schedule even more challenging. Do not hesitate to politely decline invitations for gatherings you do not want to attend. There can be a lot of pressure to be present for holiday parties or get-togethers, and hopefully, your friends and family understand if you are taking it easy. You can also go for a short window or leave early. Pregnancy is a great excuse to say you aren’t feeling well or need extra rest.

Hiding Your Pregnancy

The pregnancy excuse only works if the news of your pregnancy is public. If you’ve recently found out you’re pregnant but aren’t ready to share the news, the holidays can present unique challenges. You are under no obligation to announce your pregnancy until you feel ready.

Holiday gatherings often include alcohol, and while you should avoid drinking, there’s no harm in faking it to keep your news private. Most people are too focused on the festivities to notice what’s in your glass. You can say you’re the designated driver, carry a glass of club soda with a lemon wedge, or casually mention that you’re doing a 30-day no-drinking challenge. Alternatively, you can embrace the idea of not drinking by bringing ingredients for a festive mocktail or sparkling cider to share. The key is to do whatever makes you feel most comfortable in your social circles.

Announcing Your Pregnancy

The holidays can be a magical time to share the news of your pregnancy if you’re ready to announce it to family and friends. There are endless ideas for incorporating the spirit of the holidays into your announcement. Here are some creative ideas to consider:

A gathering of family and friends can be a great time to share your news with everyone. You can use a family dinner or holiday party to make a toast and share the exciting news. If you are taking a group photo, just before snapping a picture, say something like, “Everyone say, ‘We’re having a baby!’” and capture everyone’s reactions.

Holiday cards are a fun way to announce your pregnancy. You can take a picture of you and your partner holding a baby item, include an ultrasound photo, or show off your growing bump. You can incorporate the holidays by including a message like “The more, the merrier… Baby arriving [due date]”, “Best gift ever coming soon!” or “New year, new baby”. You could also use any of these ideas for a social media announcement.

If you celebrate Christmas, you could gift family members a custom ornament that reads, “Baby’s First Christmas [next year]” or “Grandparents-to-Be.” If you give gifts this season, you could wrap a surprise like a onesie or baby shoes and watch their surprise when they open it. Have fun and be creative. However you announce your pregnancy, make it personal and meaningful to you.

Navigating Holiday Meals

Holidays often involve a lot of high-calorie appetizers, big meals, and tons of desserts. You should be mindful of some foods during pregnancy, like deli meats or unpasteurized foods. On one hand, you are focusing on eating healthy during pregnancy, but you should also enjoy the holidays and take advantage of some of the yummy treats. Treating yourself to an extra dessert or an unhealthy meal is fine. The focus should be on your overall diet as a whole. You do not want to limit yourself so much that you feel like you can’t enjoy the holidays.

On the opposite end of the spectrum, morning sickness or food aversions may make you want to steer clear of food. You can always eat before you go, bring your own snacks, or just try to avoid areas with food if smells contribute to your nausea.

Unsolicited Advice and Uncomfortable Conversations

Pregnancy often invites comments about your body, opinions on your choices, and unsolicited advice about pregnancy or parenting. With more social gatherings during the holidays, you’re more likely to encounter situations where you need to navigate uncomfortable comments or advice.

While most people mean well, these situations can be awkward. If someone comments on your changing body, remind yourself of the incredible work your body is doing to grow a human. When faced with criticism about your diet or birth plans, stay confident in your choices—everyone has their own opinions, and it’s okay if they don’t align with yours.

Sometimes, setting boundaries is necessary. If you’d prefer not to discuss baby names, politely let others know you’re keeping those private. If someone begins sharing a negative birth story, thank them for wanting to share, but explain that you’re focusing on positive and empowering experiences.

How you handle these moments depends on the situation and your relationship with the person. Be prepared to redirect conversations, set firm boundaries, or even end a discussion if it becomes uncomfortable. It’s perfectly fine to prioritize your peace and well-being over being polite and making others comfortable.

Gifts and Budgeting

The holiday season often comes with a push to spend money, especially if you celebrate holidays involving gift-giving. At the same time, pregnancy brings its own financial demands, from increased healthcare costs to preparing for your baby’s arrival with essential supplies. Balancing holiday expenses with these new priorities can be challenging.

If staying within your budget means scaling back on gifts this year, that’s perfectly okay. You might skip exchanging gifts with certain people or opt for more budget-friendly options. Planning ahead can make a big difference by giving you time to find thoughtful gifts, shop for deals, and avoid last-minute stress over shipping delays.

Seasonal sales, like Black Friday, can help you save money on gifts and baby essentials. Many retailers offer steep discounts on clothing, making it an excellent time to stock up on baby clothes or add some maternity clothes to your wardrobe.

Staying Healthy

The holiday season coincides with cold and flu season, and indoor gatherings provide an ideal environment for viruses to spread. During pregnancy, changes in your immune system make you more vulnerable to illness, so staying healthy is more important than ever.

Prioritizing Your Health

The foundation of your health lies in consistent healthy eating, quality sleep, hydration, and exercise. If any of these areas are neglected, it can weaken your immune system, and no amount of supplements or superfoods can fully compensate.

Sleep is critical to supporting your immune system, especially during pregnancy. Fatigue is common in the first and third trimesters, and when your body signals that it needs extra sleep, listen to it. Prioritize rest for both your well-being and your baby’s. Sleep deprivation can hinder your immune function, so aim for consistent, quality sleep.

All cells in your body require nutrients to function at optimal levels, including your immune cells. You should focus on healthy whole foods as much as possible. Staying hydrated is vital for every function in your body, including your immune system. Water helps regulate body temperature, acts as a solvent for vitamins and nutrients, helps with digestion, and eliminates waste. Your immune system also requires hydration to function correctly, and if you are dehydrated, it will negatively impact your immune system.

Exercise boosts your immune system in multiple ways. It raises your body temperature, which may help prevent bacteria growth, and stimulates the release of white blood cells and antibodies. Exercise is also a natural stress reliever and chronic stress can impair immune function.

You can do many things to minimize your chances of getting sick. If someone has symptoms of illness, avoid close contact with them or sharing the same space if possible. Viruses often enter the body through the nose, mouth, or eyes after contact with contaminated surfaces. Being mindful of this can help reduce your risk. Washing your hands is one of the simplest and most effective ways to prevent getting sick. Wash your hands with soap and water for at least 20 seconds, especially before eating or touching your face. If soap and water aren’t available, use an alcohol-based hand sanitizer.

Taking Care of Your Mental Health

Taking care of your mental health is as important as maintaining your physical health, especially during the holiday season. It’s perfectly normal to experience a mix of emotions like joy, anxiety, nostalgia, stress, or even overwhelm. Remember, pregnancy is a unique and temporary phase of your life. Even if you’re facing challenging symptoms or struggling to balance the demands of life, you will get through this.

Pregnancy is a time when self-care is more crucial than ever. Your body is working hard to grow a baby, and you’re undergoing significant physical and emotional changes. While the term “self-care” often brings to mind activities like bubble baths or reading, it’s essential to define what self-care means to you.

Self-care might look like relaxing with a facemask and bath. You may enjoy going for a walk or doing a high-intensity workout. Watching a comedy or listening to music could be a good break. Self-care can be eating a healthy meal or indulging in your favorite treat. It could be journaling, meditating, or spending quiet time alone. Whatever activities refuel you and help you feel your best, prioritize them this holiday season.

Reducing Stress

The holidays can bring additional stress, and managing it is essential for you and your baby. Stress during pregnancy can influence your baby’s development and overall health. How you respond to stress and your ability to manage it can make a significant difference. Thankfully, there are evidence-based tools that can help reduce stress and its effects.

A large body of evidence supports a connection between social connection and physical and mental health, and there is research that social connection can lower your stress levels. The holidays can be an excellent time to connect with friends, family, and your partner. The bigger the support system you build now, the less stress you will experience, and the easier it will be to navigate your parenting journey.

Evidence shows that expressive writing has both short- and long-term beneficial effects, especially when dealing with stress. Journaling or writing about your experiences and emotions may be a helpful tool in managing stress. For more tips on managing stress during pregnancy, see this episode.

Prioritizing What is Important

Balancing the holidays with your usual responsibilities, plus the added demands of pregnancy, can feel overwhelming. With limited time and energy, it’s crucial to prioritize what truly matters to you. This might mean saying no to some holiday events or scaling back on traditions. For example, if you typically send out holiday cards, consider skipping them this year or opting for digital cards instead. If you are feeling overwhelmed, ask yourself, what would this look like if it were easy? While it’s easy to feel that every obligation and tradition is essential, take a step back and focus on what brings you the most joy and connection. In the long run, some of these things may not be as important as they seem right now.

Give yourself permission to prioritize your emotional well-being. Let go of what feels like too much and embrace the parts of the season that feel meaningful to you. Most importantly, enjoy the holidays in a way that works for you and your growing family. Next year, you’ll be celebrating with your baby.

Thank you to the amazing companies that have supported this episode.