Eight Smart Strategies
for Pregnant Travelers
Courtesy of BabyCenter
Reduce stress
Staying home for nine months isn't the only way to avoid travel stress.
Some simple planning strategies will go a long way toward reducing your
anxiety.
Assume, for instance, that you're going to be delayed en route to the
airport, train station, or destination and schedule plenty of extra time
to get there. Travel light -- ideally, pack only what you can carry. If
that's not possible, buy a fold-up luggage rack with wheels or rent a
luggage cart at the airport. Most importantly, bring your sense of humor.
Raging hormones may leave you ready to scream or cry. Instead, try to
take long lines or delayed flights in stride. Unless you're traveling
with a baby, relax -- and tune out -- by reading or listening to music
on your Walkman.
Maximize your energy
Pregnancy, thy name is fatigue. Even if hiking mountains, visiting museums,
dining out, and going to the theater have always been part of your travel
routine, now's the time to slow down. Business trips may not allow you
complete control over your time, but don't plan to tackle all the things
you did before you became pregnant. Once you reach your destination, be
sure to make down time part of your daily schedule. Taking a bath, napping,
reading on the beach, and even spending a quiet evening with room service
can keep you feeling rested and energized throughout your trip.
Eat smart
Hunger is probably a familiar companion now that you're pregnant, and
missing meals can leave your baby hungry and you feeling sick or faint.
Before you travel, pack plenty of healthy, portable snacks in your carry-on
bag such as nuts, dried fruit, and granola bars. Call your airline to
preorder seafood, fruit plates, or vegetarian meals to satisfy your pregnancy
cravings. And don't just carry bottled water -- drink it. It's always
important to avoid getting dehydrated, and you're particularly susceptible
when flying. Drinking extra fluids will help prevent water retention,
too.
Your eating schedule may be disrupted on the road, but don't skimp on
regular, nutritious meals once you arrive. Well-balanced meals are important
for both you and your growing baby. If you can't get daily doses of fresh
fruit and vegetables and plenty of protein, ask your doctor before you
leave about taking extra vitamin and mineral supplements. Carry healthy,
energy-boosting snacks in your purse or bag at all times -- a granola
bar could help you through a long afternoon.
If you're having trouble eating for two -- or you're finding that some
foods and smells now turn your stomach -- try eating five or six small
meals a day. They may go down easier than three big ones, and frequent,
light eating will reduce your chances of heartburn, too. Sucking a mint
or lemon drop can help quell queasiness.
Make frequent pit stops
You may find yourself in need of a toilet more often than you thought
humanly possible. Airplane facilities are cramped and public restrooms
can be dirty, so when you find a clean, comfortable bathroom, use it.
Even when you can't find a luxury commode, play it safe and use the restroom.
Try to anticipate when you'll need to hold your water - between rest stops
on the highway or before boarding the plane - and go just before you reach
that point.
You can maximize ease and efficiency when answering nature's call by wearing
clothes that allow quick access to your underwear. Choose pants or skirts
with a top instead of one-piece pantsuits or overalls. Nothing's worse
than having those shoulder straps drop to the grimy floor -- or into the
bowl.
If you're flying or traveling by train or bus, opt for an aisle seat so
you can get to the restroom without disturbing other passengers.
Stay comfortable
Sitting anywhere for long periods of time can make your feet and ankles
swell and your legs cramp. When you're driving, be sure to take breaks
at least every 90 minutes for stretching and walking around. If there's
an empty seat next to you on a plane, train, or bus, put your feet up.
Taking off your shoes may feel good, although your feet may swell during
an airplane flight and make your shoes feel tight. Keep your blood circulating
by strolling the aisle and doing some simple stretches. If you're sitting
or standing, stretch your leg, heel first, and gently flex your foot to
stretch your calf muscles. When you're sitting, rotate your ankles and
wiggle your toes.
Pregnancy puts a strain on your circulatory system that can leave you
susceptible to thrombosis (blood clots) and varicose veins. Flying during
pregnancy increases your risk even more. If you're prone to varicose veins,
wearing special vascular tightening stockings when you fly will help keep
your circulation moving and relieve swollen veins. If varicose veins aren't
a problem for you, regular stockings should offer enough support to keep
them away. Tip: Put on support stockings while you're still lying down
before you get out of bed in the morning, and keep them on all day.
Comfortable, supportive shoes such as sneakers or flats are essential,
especially if your itinerary calls for lots of walking. It's a good idea
to have an extra pair to change into at the end of the day. Bring blister
pads, too, since even broken-in shoes can rub the wrong way. If your growing
belly makes bending over a chore, slip-on shoes will make life easier,
although they're usually less supportive underfoot.
Avoid vaccinations
Ideally, you wouldn't take any medication when you're pregnant, and most
vaccines are particularly important for you to avoid. If you're traveling
within North America or in Europe, immunizations are not an issue. Of
course, you may have to travel to a country where vaccinations against
disease are required. Your doctor will advise you about which ones are
safe during pregnancy. You can contact the Centers
for Disease Control to get up-to-date information about which vaccines
are required and where.
If you are trying to get pregnant and know you will be traveling abroad,
try to get vaccinated before you conceive.
Avoid yeast infections
Pregnancy makes you susceptible to yeast and fungal infections such as
thrush. Hot, humid climates can make the situation worse. Wearing loose-fitting
cotton underwear can help you avoid the problem. Leave tight jeans and
pants at home; bring loose cotton dresses instead. And it never hurts
to toss some anti-fungal cream for vaginal infections into your travel
bag, just in case.
Choose safe activities
Waterskiing, snowboarding, downhill skiing, or surfing may be your favorite
sport, but put them all on hold while you're pregnant. For now, you should
avoid any activity that puts you at risk for falling. Scuba and other
"pressurized" sports are out since air bubbles can form in your
bloodstream as you surface. Those bubbles are very dangerous for both
you and your growing baby. Cross waterslides and amusement park rides
off your list, too, since a forceful landing or sudden acceleration or
deceleration can harm the fetus. Some studies show that raising your temperature
during early pregnancy can increase the risk of birth defects, so you
should avoid hot tubs and Jacuzzis, too.
You can do plenty of other activities, such as yoga, brisk walking (including
hiking and backpacking), swimming, and easy jogging, if you jogged before
you were pregnant. You could also consider a moderate game of tennis,
although you may find your balance is off. Rather than risk taking a tumble,
take a sabbatical. See our Pregnancy
Exercise Guide to learn more about exercising when you're pregnant.
For a more complete list of pregnancy-safe sports, visit our article Safe
Sports During Pregnancy.
For questions and comments about Worldtravelcenter.com, its World Travel Health newsletter, or its travel companion jetStream, contact Laura Bauer:
laura@worldtravelcenter.com
Phone: 1-800-234-1862
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