Being a chilled-out Mama-to-be

There are lots of sensible ways to stay cool and refreshed in the heat and plenty of fun ways that double up as a bit of mama-indulgence too, so dive in

Being pregnant in the warmer months can leave you even more hot and bothered than usual for summer, particularly if you're already into your third trimester. But on the positive side, the sun's rays can be great for the feel-good factor as well as giving you a prime excuse for resting and indulging your pregnant body. So along with the everyday ways of avoiding overheating and sun exposure, make sure you take the opportunity to be a chill-out Mama - here's some ideas for cool pampering.

Pedicure - It's sandal weather and the last thing you want to do is keep your feet cooped up, but they're suffering from a winter of neglect and all that extra work of carrying your extra weight. And, of course, you can no longer reach your toes. So what better excuse is there for booking yourself a pedicure? We're not talking about just a slap of polish on the nails here, but a full spa treatment where feet and toes are treated to old skin being sloughed off, massage, tidying, trimming and finally a little polish if you feel like it. It's cooling, refreshing and gives you a mental lift too.
Pedicures are a relatively inexpensive way of pampering yourself (depending on where you go!), but if you're struck for cash then why not make your own sugar or pumice scrub and try persuading your partner that it's part of his fathering duty to pamper your pregnant feet a little - particularly when you can no longer reach them!
Feet up and fresh - You won't be getting a pedicure everyday, but your feet will bear the brunt of the daily grind in the heat, so keeping them fresh and happy is worth a few of minutes each day. Make the most of the excuse to put your feet up frequently and give them a break, no matter where you are and what you're doing, particularly if you have any swelling.
Refreshing foot gels and creams can do wonders for over-worked feet and legs, look for products containing menthol, mint, aloe vera and/or citrus extracts and slather them on when you get chance (do check the product is suitable for use in pregnancy before buying).
Essential oils to avoid during pregnancy
Basil
Clary sage
Comfrey
Clove
Cinnamon
Jasmine Juniper
Majoram
Melissa
Myrrh
Parsley
Pennyroyal
Rosemary
Sage
Thyme
Cooling facial - Facials are a great special treat to perk up your skin and your mood, and they're great for getting rid of that near-constant grimey feeling the sweat and dust of hotter weather can leave your face with. Your skin is more sensitive during pregnancy, so avoid harsh treatments such as microdermabrasion and peels and look for treatments that will leave you feeling cool and refreshed. Many facial treatments leave you temporarily more sensitive to the sun's rays, so make sure you ask and take extra precautions with the sunshine if necessary. Classic facial coolers include cucumber, chamomile, aloe vera, citrus and mints.
The budget conscious can get good results from a refreshing home treatment, try mashing together half a cup of avocado with half a cup of chopped cucumber and mixing it together with an egg white to make a smooth paste. Refrigerate the mixture for at least half an hour before spreading it over your (clean) face and leaving it to dry, or for at least 20 minutes before washing it off with luke-warm water. Alternatively try a mashed cucumber and yogurt mask to cool and refresh.
Eye-openers - Summer heat can add to the list of discomforts that can keep pregnant women lying awake at night, leaving you with tired, puffy eyes. Double-up on that foot-up time by snatching a short nap if you can and really make the most of it by putting a few thin slices of cooling cucumber or potato over each eye as you rest. It doesn't sound glamorous, but also good for refreshing and de-puffing are used black, green, white or chamomile tea bags - keep them in the fridge after use and then pop one onto each eye as you rest.
Refreshing scents - Aromatherapy oils can be great for uplifting and refreshing, and you don't need to go to the spa to get some of the benefits. Try burning candles or oils with natural scents of grapefruit, lemon, orange, peppermint, mandarin or lavender (it's best to wait with lavender until after the first trimester) to clear your mind and refresh your senses. Another good idea for when it's really hot is to use one or two of these oils well-diluted in a cold compress or facial spritzer.
Facial spritzer - Being able to lightly spray your face (or anywhere else on your body!) with something cool and refreshing can really help see you through summer scorchers, and it's great when you're travelling too. You can buy facial spritzers specially made for use in hot weather, but it's also really easy to make your own. Make sure you use a very clean spray bottle, and make a base from distilled water - you can add a some witch hazel (available from chemists) for it's cooling and toning properties as well. Then mix in a floral water and/or a drop or two of the essential oil of your choice. Keep the bottle in the fridge for extra cooling and to keep the spritzer fresh for longer.
If you're using a new scent then it's best to do a patch test on your skin first, particularly with sensitive pregnancy skin. And whatever's in your spritzer, do avoid getting it in your eyes when you use it.
Ice, ice baby - Go and get that ice-cream or fruit sorbet to cool you down. Enjoy it without feeling guilty - as long as you eat it in moderation it's fine. In fact, with my first pregnancy my gynaecologist actually recommended ice-cream for dealing with morning sickness as it's easily digested and includes calcium from the milk.
We know that we should be drinking more hydrating drinks when pregnant, particularly in the heat, so try carrying along a bottle of iced water with you when you're out and about. When water gets a bit boring then adding a dash of lemon or lime juice is refreshing, or try making and icing some herb or fruit tea. It's not for nothing that mint tea is such a popular drink in hot climes such as Morocco - do what Moroccans do and make mint tea from pouring water over fresh leaves and allowing time to steep. If you don't have mint to hand in your garden or balcony then you can easily buy it in in a grocers or supermarket and keep it fresh by putting the stalks in a glass of water in the fridge (change the water every couple of days and it can keep for up to two weeeks).
Try and avoid drinking too many sugary drinks as these don't hydrate you as well as unsweetened drinks and can also pile on the calories.
Fruity fresheners - Some fruits are fantastic for doubling up on refreshing you in the heat and ticking off your from your pregnancy nutrition list. Try chilled watermelon or melon for the ultimate refreshment. Juicy fruits such as nectarines work well from the fridge, and semi-frozen berries are delicious and cool.
An iced smoothie is another real pleasure, with or without milk. But don't go overboard and process all your fruits in this way: You need to get most of you fruits in their natural state to enjoy their full goodness.
Get a Gazpazcho! - For another super-cool way to combine your nutrients with refreshment and sheer pleasure, try the chilled Spanish soup, gazpacho. The ingredients can vary but it's classic to include bread, cucumber, bell peppers, onions, garlic, olive oil and bit of wine vinegar, and most of us are familiar with the version that relies heavily on fresh ripe tomatoes and a dash of lemon. You can find hundreds of very easy gazpacho recipes online, such as this one and adjust them to your own tastes.

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