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According to the Ministry of Health and Family Welfare, as mentioned in their booklet for expecting mothers, the average weight gain during pregnancy is 9 to 11 kg.
These changes are a normal part of pregnancy, but they can influence how a woman feels about her body. Many women struggle with body dissatisfaction during this time, which can bring about stress, anxiety, or even depression. However, accepting and feeling confident in your changing body can have a positive impact on your mental health.
Understanding all the physical changes and knowing coping strategies will help you have a smoother pregnancy journey.
What is Body Image? An Overview
Body image is how you think and feel about your appearance. It includes how you view yourself, how you feel about your body, and how you believe others see you. This perception can be positive, negative, or change over time.Factors That Influence Body Image
The body image can shift in many ways during pregnancy. Understanding what affects it is the first step to feeling better.- Cultural Factor: Cultural beliefs and beauty standards strongly affect how women view their bodies during pregnancy. In many places, ideas of beauty push women to look a certain way even when they are expecting. This can lead to negative body image when women feel they don’t measure up. But how women react to these pressures can be different. It's better for women to focus on their body’s function, like growing a baby, and maintaining their health during this time.
- Media Exposure: Social media has had a big impact on body image, mainly with specific trends. These trends promote strong and athletic bodies as the new health standard. While they may encourage healthier living, seeing this content constantly can make people feel guilty or not good enough..
You might also find yourself comparing your changes to those of other pregnant individuals or famous figures. Social media can make these comparisons worse by focusing on belly sizes or lifestyles that aren’t always realistic. Try to limit your exposure to such unrealistic images.
- Individual Experiences: It's important to look at each woman's personal experience to truly understand what shapes how she feels about her changing body during pregnancy. Negative comments from friends or family can make someone feel dissatisfied with their appearance.
Body Changes That Occur During Pregnancy
Take a look at some of the common body changes that occur during pregnancy:- Weight Gain: Gaining weight in pregnancy is important for your baby's growth. It helps support the baby, placenta, and maternal tissue in your body. In India, the average weight gain during pregnancy is approximately 7 kg. The Indian Council of Medical Research (ICMR) says that the amount of weight a woman should gain during pregnancy depends on her BMI before pregnancy. You can refer to the guidelines below to see if your weight gain is within a healthy range.
| Weight Category | BMI | Weight Gain |
| Underweight | Less than 18.5 | 12.5–18 kg |
| Normal weight | 18.5–24.9 | 11.5–16 kg |
| Overweight | 25.0–29.9 | 6.8–11.3 kg |
| Obese | Greater than or equal to 30.0 | 5–9 kg |
- Stretch Marks: These are common during pregnancy and affect about 8 in 10 pregnant women. They are pink, red, or purple streaks that appear due to rapid skin stretching, often on the abdomen, breasts, thighs, or hips. These affect 50 to 90% of women during pregnancy. After childbirth, they may turn into a silvery white colour.
- Skin Changes: Pregnancy hormones can cause the skin to become oily due to excess sebum production. This often leads to acne, especially in the first trimester. Hyperpigmentation affects 50–70% of pregnant women. Melasma, or "mask of pregnancy", causes brown patches to appear on the face. Another common change is a dark line running from the belly button down to the pubic area, called linea nigra. But don’t worry, as these changes are temporary and usually go away after childbirth.
- Breast Growth: Breasts grow during pregnancy because of hormones like oestrogen, progesterone, and prolactin. It helps the body prepare for lactation. If it's your first baby, you might notice your cup size going up by one or two.
- Belly Growth: The uterus grows from 50 g to about 1 kg to make space for the baby. By 12 to 16 weeks, it becomes noticeable and is more prominent in the third trimester. After 20 weeks, your fundal height should roughly match the number of weeks you're pregnant. This growth can lead to back pain or diastasis recti. Prenatal yoga can help relieve this discomfort.
- Swelling: Oedema, or swelling, occurs when blood volume and fluid retention increase. It’s also caused by the pressure the uterus puts on the veins. Around 50–80% of pregnant women experience it. You might notice mild swelling in your hands, feet, or ankles.
Hormonal changes in oestrogen, progesterone, cortisol, and hCG can also affect your mood and body image. Oestrogen and progesterone levels rise, affecting serotonin and dopamine. This can cause mood swings, anxiety, or depression in the first and third trimesters.
Tips for Managing and Coping with Pregnancy Changes
During pregnancy, your body goes through many changes. These changes can deeply impact how you perceive yourself. Maintaining a healthy body image can boost your confidence and ability to handle emotional stress. Below are a few tips to help you cope with the changes during this time.- Practising self-love and mindfulness: It can help lower anxiety, depression and stress during pregnancy. This can improve a mother's mental health and may also support better foetal development. Try meditation, stretching, and positive affirmations.
- Perinatal therapy or counselling support: Therapists who specialise in perinatal mental health help with anxiety, depression, body image concerns or past trauma.
- Journaling: Set aside 5-10 minutes daily to write about your feelings, fears, or hopes. This will help you process your emotions and reinforce positivity.
- Focus on balanced nutrition: Eat nutrient-rich foods to support your health and your baby's health. It’s natural to think about weight during pregnancy, but focusing on getting the right nutrients can be a great way to support your body and your baby. Include folate, iron, calcium, omega-3s, vitamin D, and protein in your diet.
- Safe physical activity: Exercising regularly during pregnancy helps boost heart health. It also reduces back pain and lowers the chances of gestational diabetes and needing a cesarean delivery. Practice low-impact activities like yoga, walking, and prenatal fitness.
- Rest and proper hydration: Getting enough sleep and rest helps reduce fatigue and lift your mood. Staying hydrated prevents dehydration and keeps amniotic fluid levels in check. Pregnant women should get 7 to 9 hours of sleep each night and drink 8 to 10 cups of water daily.
Ways to Seek Support During Pregnancy
Seeking support during pregnancy is key to handling all the changes that come with it. Talking openly with your partner or friends can help you feel heard and understood. It also gives you practical help and keeps you from feeling alone. Having people to turn to makes everything a bit easier and more manageable. Joining prenatal or new parent groups can be really helpful. Whether in person or online, they give you a space to share what you're going through and connect with others. These groups will offer you valuable advice and support.Talking to your healthcare professional, like an obstetrician-gynaecologist, about any concerns is really important. They can give you the right advice on issues like mood swings or physical discomfort. Getting guidance early can make a big difference.
Signs You Need Professional Help for Body Image Issues
It may be time to seek professional help if you're experiencing any of the signs listed below:- Constantly feeling ashamed, disgusted, or distressed about pregnancy-related body changes.
- It can be a sign of perinatal depression if your thoughts start affecting your daily routine.
- Restricting food or exercising too much to control your weight.
- Obsessively comparing your body can be a sign of body dysmorphia.
- Isolation, leading to increased anxiety.
Keeping a healthy body image during pregnancy is key for your mind and body. Accepting the changes in your body will lift your confidence and help you handle the emotional ups and downs of pregnancy. Everyone's pregnancy journey is different, so try not to compare yourself to others. Appreciate the amazing work your body is doing and reach out for support when needed.
FAQs
- Is weight gain during pregnancy normal?
Yes, it is a normal and necessary part of pregnancy. It supports the growth of the baby, placenta, and maternal tissue. - What can I do if I feel anxious about my changing body during pregnancy?
If you're feeling anxious, try relaxation methods like deep breathing or meditation. Writing in a journal or talking to a friend can also help.
