Pregnancy Wellness

Whether this pregnancy was planned or a surprise, it is normal to feel excited, scared, tired and unsure, sometimes all in one day. Looking after yourself is looking after your baby, and you do not have to do it alone.

What is happening

Pregnancy changes almost every part of your body: your heart pumps more blood, your joints loosen, your hormones shift, and your sleep and appetite change. These changes also affect mood. Up to the birth and in the year after, many women experience anxiety or depression, and this is common and treatable, not a sign of being a bad mother.

In South Africa, antenatal care is free at public clinics. Booking early, ideally in the first three months, means you get tested for HIV, syphilis, anaemia and blood pressure problems early, and start folic acid and iron. You can register with MomConnect at the clinic for free health messages on your phone.

Money, housing, relationship problems, violence at home and work pressure all affect pregnancy. Say them out loud at the clinic: a nurse or social worker can often help more than you expect.

Signs to notice

• Feeling constantly worried, tearful or numb
• Not sleeping even when you have the chance
• Struggling to eat, or eating very little because of nausea
• Feeling unsafe at home or pressured by your partner
• Pain in your back, pelvis or hips that stops you moving
• Not yet having booked at a clinic

30-second self-check

Answer yes or no to each question.

• Have you not yet booked your first antenatal visit?
• Have you felt low, anxious or hopeless most days for two weeks?
• Are you sitting for most of the day and moving very little?
• Are you finding it hard to eat regular meals?
• Do you drink alcohol, smoke or use other substances now?
• Do you feel unsupported or unsafe at home?
• Have you not told anyone how you are really feeling?

0-1 yes: You are doing well. Keep going to your clinic visits and look after your rest.
2-3 yes: Some areas need support. Raise them at your next clinic visit.
4 or more yes: Please do not wait. Speak to your nurse or doctor this week, and ask for counselling support.

What you can do next

• Today: If you have not booked, go to your nearest clinic. Take your ID if you have it, but you should not be turned away without it.
• This week: Aim for gentle movement most days, like a 20 to 30 minute walk, if your nurse or doctor agrees. Walk with someone in a safe area in daylight.
• This month: Eat simply and well: pap with beans or eggs, pilchards, lentils, green vegetables, fruit and milk are affordable. Stop alcohol completely; no amount is known to be safe.
• Rest when you can, and sleep on your side later in pregnancy.
• Ask about your rights at work, including maternity leave and UIF.

Your tool

Physical Activity Check - a short private check of how much you move each week, with safe ideas for staying active in pregnancy after you have spoken to your nurse or doctor.

When to get professional help

Go to the clinic or hospital straight away, or call an ambulance on 10177 (112 from a mobile), if you have: bleeding from the vagina, a gush or leak of fluid, severe headache, blurred vision or swelling of the face and hands, severe belly pain, fever, fits, or your baby moving less than usual. If you have thoughts of harming yourself or your baby, call the Suicide Crisis Helpline on 0800 567 567 now. If you are in danger right now, call 10111, or the GBV Command Centre on 0800 428 428.
Who can help: nurse, doctor, dietitian, physiotherapist, biokineticist, psychologist, counsellor, social worker, emergency services

Getting help in South Africa

Public clinics and midwife obstetric units provide free antenatal care. MomConnect sends free pregnancy messages after you register at a clinic. For emotional support, call the Cleared Mind 24-hour Careline on 0800 212 146 or SADAG on 011 234 4837.