Pregnancy Travel Must Haves & Tips for Staying Healthy
Traveling and being pregnant is the same in some ways. It's all about research and seeking advice and once you hop on that plane it's already a commitment. A commitment to make the most of your trip and enjoy the journey. I travel with an open mind and heart and I planned to have the same kind of mindset for my most exhilarating adventure ever, my journey to Motherhood. I know the road to Motherhood will be hard but I'll do my best to be as optimistic as I can be. I was scared and excited like any other trips I had in my travels and the same thing goes with pregnancy and having a baby, so here I'll be sharing tips on how to enjoy your pregnancy and some baby tips I learned along the way. Let's go!
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Travel Tips
- For flights, Skyscanner is excellent for comparing the best airline deals.
- For accommodations, our family trusts Booking.com for reasonable prices.
- Organize your trips easily with a Travel Planner.
- For tried-and-true travel and hiking gear, check out our Amazon Storefront.
"As soon as I saw you I knew an adventure was going to happen." – Winnie the Pooh
Traveling while Pregnant: What to Pack for your trips
I traveled to visit my family in the Philippines when I was in my first trimester, and my husband and I went on a trip to Hawaii in my second trimester and hiked once in a while. I stayed home during my third trimester as I felt safer for myself and my baby. Once again, always inform your doctor of any travel plans you have in mind.
Here are 15 Travel Essentials when traveling while pregnant:
1. Comfortable top
If you're traveling while pregnant, it's important to prioritize comfort when choosing your clothing. Opt for non-constrictive tops to ensure maximum comfort.
Additionally, it's important to consider the climate of your destination when packing. If you're traveling to a warmer climate, lightweight and breathable fabrics such as cotton or linen can help keep you cool and comfortable. On the other hand, if you're traveling to a colder climate, layering is key. Pack warm and comfortable clothing that can be easily layered for added warmth.
2. Compression leggings/socks
I didn't buy one as you can always use your running leggings if you have one, mine had extra support so it was perfect for the compression that I needed. You can also ask for compression stockings from your doctor if needed.
Another thing to consider is the length of your flight. If you'll be on a long flight, it's important to choose comfortable clothing that won't restrict your circulation. Compression socks or leggings can also be helpful in preventing swelling and discomfort in your legs and feet.
3. Jacket
I brought a light one, as my scarf will warm me up if I'm still cold.
Bringing a light jacket for those chilly days is always a good idea. And when you're pregnant, staying comfortable and cosy is even more important. Choose jackets made of breathable materials that won't make you feel too hot or sweaty.
4. Scarf or shawl
Just for backup and it's a great accessory for my bag too.
In addition to your jacket, it's great that you're also bringing a scarf. Scarves are versatile accessories that can be used to add extra warmth, style, and comfort to any outfit. Just be sure to avoid synthetic materials that can irritate sensitive skin and opt for natural fibers like cotton or wool instead.
Hiking Tip: Invest in reliable hiking shoes to avoid injuries. First Trimester Hike in Yosemite National Park, California with my Favorite Hiking Boots.
5. Comfortable shoes
I wore my running shoes, as always, as my feet are well supported and the comfort it brings is nothing compared to wearing heels, doll shoes, or sandals.
Don't forget to wear comfortable shoes. You may be doing a lot of walking during your travels, and comfortable shoes can help prevent sore feet and fatigue. Opt for shoes with good support and cushioning, and as your pregnancy progresses, your feet may become swollen or sore, so comfortable shoes are a must-have for traveling.
6. Easy-to-wheel luggage and a light backpack
I try not to strain myself by carrying heavy things and a backpack to even out the weight on my back to avoid any back pain. When it comes to traveling, having a Spinner Luggage is a must for seamless mobility. In addition, investing in quality luggage can prevent any potential mishaps at the airport, ensuring a stress-free travel experience.
If you need to carry something heavy, try to lift with your legs instead of your back to avoid strain. Consider using a rolling cart or suitcase if you need to transport heavy objects over a longer distance. Make sure your backpack is properly adjusted to distribute weight evenly across your back and shoulders. This can help reduce the strain on your back muscles. If you're experiencing too much back pain consider speaking with your healthcare provider. I also tried to exercise more to prevent and alleviate any pain symptoms. (See my workout regime after these travel essentials).
7. Documents
It's important to have the following documents on hand: your passport, a doctor's note (if necessary), travel insurance and emergency contact information.
Don't forget to make photocopies of these documents, including your travel itinerary. If you're traveling further from home, consider carrying medical paperwork such as prenatal care records. For safety reasons, it's recommended that pregnant women avoid air travel during their third trimester or after 36 weeks.
Additionally, a Travel Planner can help ensure a stress-free vacation; as someone who enjoys organizing research, I find this to be particularly useful.
8. Lumbar pillow
You don't need to buy one you can always ask for a pillow from the flight stewards, or roll your jacket and place it on your lower back.
9. Panty liners and extra underwear
I always bring one with me, especially for long flights to keep myself fresh. For an eco-friendly approach check out Natracare Line of Products, their pads are plastic-free, organic and compostable, including the packaging.
And of course, gotta keep track of them meds with a Travel Pill Organizer. It's colorful, travel-friendly, and fits a lot of stuff - even jewelry, ehehee.
10. Medicine
For motion sickness, minty candies when you feel nauseous and sugary candy when you feel low on sugar. I use this Travel Pill Organizer to keep track of my prenatal vitamins and even my jewelry, ahahaa. Unfortunately, the colorful Travel Pill Organizer is currently out of stock on Amazon. But don't worry, there's a great alternative – the Minimalist Colored Pill Organizer.
11. Water bottle
Just make sure to empty your water bottle when passing through customs, then refill it before your flight. It's important to stay hydrated and this ensures you go to the bathroom which serves as your walking time to promote good circulation. Try to use Reusable water bottles and Reusable straws for an eco-friendly approach.
12. Snacks
Choose healthy snacks as much as possible like nuts, crackers, protein bars, or some gummy worms. The gummy worms work for me when I feel nauseous, wink!
13. Toothbrush, toothpaste, and mouthwash
I like to brush my teeth after dinner before sleeping on long flights. If it's a short flight a mouthwash will do.
14. Lip balm
If your lips tend to dry out during flights like mine, try Tinted Lip Balm with SPF 15. This balm not only keeps your lips moisturized but also offers sun protection and a pop of color. Plus, it comes in Coral Reef Safe formula, so you can protect not only your lips but also the ocean if you decide to go for a swim. Check out Coral Reef Compliant Sunblock: Reef Repair.
15. Travel pillow and Eye mask
This is essential for long flights as you want to get as much sleep as you can when you're pregnant. You can also use your sunglasses if you don't have one. My favorite sunglasses for hiking and traveling is from Decathlon, do check them out if you're hunting for sunglasses you can use all year round. Check out Decathlon Polarized Sunglasses US I CANADA
Remember to listen to your body and take breaks as needed while traveling. With the right preparation, you can enjoy a safe and comfortable trip while pregnant.
More Pregnancy Tips: How to stay healthy during pregnancy
Waikiki Beach, Hawaii Trip in my Second Trimester
Reminders: Everyone's body is different. The methods and ways below here worked for me. It might not work for you. You are responsible for your own safety. A rule of thumb for pregnant women is to always check with their doctor for approval and recommendation as each pregnancy is different.
Nutrition
I ate foods with less salt or sugar as much as possible and stayed away from processed foods. My diet is always balanced with protein, carbohydrates, vitamins, and minerals from fruits and vegetables. I did have my cheat days but I try to lessen the sugar and the oil or greasy cravings as much as I can by eating a small portion. Cheat days are important for me as this helps taper down my sugar cravings, the longer I wait the more I'll want more sugar along the way.
Water
I drank at least 8 to 12 cups (64 to 96 ounces) of water every day, especially on days when I was working out. You can always mix it up with fruits or smoothies and also by having soups as part of your diet.
Supplement
I only took my Prenatal Vitamins and the rest of my nutrition is by having smoothies and home-cooked meals.
Constipation
Oatmeal and smoothies worked for my digestion. However, in my later pregnancy, I needed more fiber so I drank Prune Juice. I mixed mine with water to dilute it and avoid consuming too much sugar in a day.
Stretch Marks
I drank more water for the baby and to keep my skin hydrated. I also started applying Bio-oil day and night to stretch mark-prone areas starting from my first trimester until I delivered my baby. Sometimes I use virgin coconut oil when my stomach gets itchy from skin dryness.
Joint Pain
I stretched every morning when I woke up and also at night before going to bed. My usual stretching routine goes like this: Child's pose, Hip circles on my knees, Cat-cow pose, Thread the needle, Pigeon pose and in my second and third trimesters I added the Clamshell for labor prep.
Sleeping position
It is recommended to sleep on the left side. I bought a Body pillow to hug at night and to stay on my left side and also placed an extra pillow on my back for support. I didn't get the pregnancy pillow as I know I won't be using it after 9 months - just the minimalist in me.
Clothes
I gained a lot of healthy weight which is essential for my baby's growth. In that case, a few of my clothes were not ideal to wear during my pregnancy. I didn't purchase much as I want to keep my clothes minimal and I made sure I'll be able to use them after my pregnancy too. I purchased two dresses: a Tube dress and an Off-shoulder dress, it's light and non-constrictive and the best part of it is I was able to breastfeed with ease.
Anxiety
I was emotional during my pregnancy, not really sure if it was the hormones themselves or issues I have with myself that resurface when you are creating life inside you and you come to think about your life itself unfolding in front of you. I dealt with my emotions through exercise and meditation afterwards. Sometimes I read my book, and I go for a walk alone or with my husband. I watched movies with a healthy snack, or sometimes a slice of pizza or a scoop of ice cream every now and then. I believe keeping your mental health intact is significantly important when you're pregnant, as there is so much room for depression and sadness. Don't just blame it on hormones and find your way back to yourself and your baby, I told myself that right now is not the time to be weak.
Unique Pregnancy and Gender Reveal Ideas
Late second-trimester hike at Point Dume in Malibu, California.
Pregnancy Reveal
Gender Reveal
We ordered a Fortune Cookie on Etsy that tells our baby's gender to our friends and relatives.
Mantra for pregnancy
I tell myself, "I am strong, my baby and I are healthy and happy". I try to refrain from negative thoughts and I talk to myself and my baby as it helps bring out the positivity of each day.
Do your research: Stay informed
I downloaded the "What to Expect" application on my phone, to get pregnancy updates on the signs and symptoms of my pregnancy and more importantly to know my baby's development. I also encourage my husband to download the app.
Research on topics about:
Diastasis Recti
Gestational Diabetes
Sciatica
Symphysis Pubis
Pelvic Girdle Pain
Preeclampsia
Workout Routine: Take it Slow
Nothing beats a special someone as a Pregnancy Essential
Exercise
I tried to stay active by working out at least 3-5 times a week with weights and prenatal yoga, and on my other days, I walk for 30 minutes a day or do 30 minutes of dance workouts at home. My husband and I also go for hikes but this time around we focus more on easy hikes.
Always get your doctor's approval before starting any workout routine during pregnancy. You are responsible for your own safety and always remember safety first. These workout videos have helped me stay in shape when I was pregnant. Your body is different so make sure you know your limitations.
Check out my Pregnancy Prep Playlist which features all my favorite workout videos and YouTube mom's advice for baby essentials.
First Trimester
I was always tired in my first trimester and getting on my mat was a real challenge. On my good days, I tried to exercise at least 30 minutes a day.
Safe abs workout focus on the obliques - I didn't do any crunches all throughout my pregnancy.
Butt workout - I wanted to prepare my glutes and the pelvic area for my baby's growth during my pregnancy. The oblique abs workout and the butt workout are usually my one-day combo workout.
Mindfulness Meditation - This helped me relieve my anxiety about pregnancy, especially about body changes, mood swings, gastric reflux, and career change. I usually do less than 10 minutes of meditation after my workout starting from my first trimester till I delivered my baby, and most especially at the end of the second trimester as the breathing exercise is great for labor preparation.
I felt a lot of body changes and fatigued in the first trimester but that didn't stop me from walking almost every day for 30 minutes as my means of exercise. Stay safe and stay active during your pregnancy, your body and your baby will thank you for it.
Second Trimester
I worked out more in my second trimester as I was gaining back my strength and motivation. I did more weights as safely as possible and took lots of breaks as needed in between workouts.
Leg, Butt workout, and Labor Prep and adding more Butt workout
Arms workout and my second Arms workout, were more challenging - I brought the weights down a bit starting from 20 weeks of my pregnancy and onwards.
Dance workout - I did my dance workout after a full-body workout sometimes when I have the energy or on my relaxed days.
Prevent and Relieve Hip pain - I always believe Prevention is key, like how the saying goes "An ounce of prevention is worth a pound of cure." I added some hip stretching to my workout to prevent hip-related pain due to pregnancy. I usually do my hip stretches after my butt exercises.
Prevent and Relieve Sciatica and Back pain - I did my stretches after most of my workout however, I still had back pain, there are some pains we can't prevent and it's just part of pregnancy. The back pain I felt wasn't that bad as I started early with my stretches to prevent it. I do my back stretches usually after a full-body workout or after my butt exercises.
Third Trimester
I'm more cautious in my third trimester, have fewer weights, more break time in between workouts, and focused more on exercises for labor preparation. I have days when I'm tired and walking around my block filled with my husband.
Exercises for Easy Delivery - This has helped me with strengthening my pelvic floor aside from doing more kegel exercises every day.
Prenatal Yoga for Third Trimester - A gentle everyday routine for labor prep.
Pregnancy Cardio Workout - I stopped my weights around 30 weeks and focused more on cardio and prenatal yoga. I also add in my Dance workout to mix it up sometimes.
Breathing Exercises for Labor Prep - This is important as it provides different styles of breathing during labor and breathing techniques for pushing the baby out.
Exercises to Induce Labor - I did this guide after 37 weeks.
Here are my Pregnancy Essentials: Hospital Bag & Postpartum Tips
I didn't need many things during my pregnancy, I've focused more on nutrition and staying active.
- Prenatal Tablets for Mother's health and Baby's development
- Travel Pill Organizer to keep track of prenatal vitamins
- Allerease Body Pillow for sleeping
- Bio-Oil Skincare Oil for stretch marks
- Yoga mat for Prenatal Yoga and workout routines
- Women's Strapless Tube Short Dress for my beautiful bump
- Women Off Shoulder Casual Dress for feeling good
- Nursing Tank Tops (3 pcs) for Maternity and Breastfeeding
- Nursing Bra for growing breasts and Breastfeeding
- Belly Support Belt (with pants and bra extender) for Back pain relief
"The most magical day of my life was the day I became a mother."
.jpg "Baby Carrier Convertible for Newborns and Older Babies 8-32 lbs")
Hospital Bag Essentials: To each their own
Checking-in:
- Photo ID, Insurance card, and Birth plan
- Socks and Slippers
- Toiletries: Toothbrush and Toothpaste, Mouthwash, Deodorant, Conditioner, Shampoo, and Make-up Kit (some items are provided by the hospital)
- Gadgets: Phone, Tripod, Phone charger (long chord, if possible), Power bank, Speaker, and Headphones (make a song playlist)
- Daddy Snacks and After labor snacks: Crackers, Nuts, Dried fruits, Fruits like clementines or banana
- Prenatal tablets (after labor if you're staying longer in the hospital)
- Nursing Bra or bralette
- Breast pads and Nipple cream (you might need it or not)
- Extra clothes ( if need to stay longer in the hospital)
- Optional: Pregnancy gown during labor, or simply use the hospital gown
After Baby is out:
- Infant Car Seat
- Baby go-home clothes: Onesies, Baby wipes, and a Swaddle blanket
- Going home clothes: Tube dress (easy to wear and easy access for breastfeeding) and a jacket
- Going home clothes for daddy
- Keep your Pedia MD details on hand
Take note: Ask for more mesh underwear, a peri bottle, baby diapers, and wipes if the nurse is nice.
Postpartum Essentials
- Nursing Top - I bought 3 tops that made it easy for breastfeeding
- Breast pads and nipple cream. I tried Earth Mama nipple cream & Lansinoh Lanolin Nipple Cream. I used Earth Mama for the dry nipples in my third trimester and eventually stuck with Lansinoh as it worked better for me when I started breastfeeding.
- I used Earth Mama Perineal Spray for the episiotomy site on sensitive days and Tucks Hemorrhoid Cooling Pad.
- Optional: Postpartum Underwear with Pads - No stains which makes laundry easier and no need to buy new underwear and Heavy postpartum pads work well too.
- Baby Logbook - As a new parent, I was unaware of the significance of monitoring my baby's feeding, diaper changes, and sleeping patterns. However, since I started using a baby logbook, it has been an essential tool for me during my journey. Here's another option: a travel-size baby logbook.
Postpartum Tips
I waited for my body to heal before I started any Postpartum Workout, and I ensured I got my doctor's go signal.
- Tube Short Dress and Casual Dress - I hide my post-pregnancy belly bump with loose-fitting clothes, which are also great for breastfeeding. This made me feel sexy again.
- Travel Pill Organizer with 3 Pill Charts - I kept taking my prenatal vitamins to replenish my nutrients and this medicine organizer helped me keep on track. Unfortunately, the colorful Travel Pill Organizer is currently out of stock on Amazon. But don't worry, there's a great alternative – the Minimalist Colored Pill Organizer.
Explore our Amazon Storefront for additional suggestions on essential travel items when traveling while pregnant. Create unforgettable baby moon vacations without overspending.
Now that I have prepared my mind and body for pregnancy it's time to get ready for my baby's needs and essentials. To avoid making this post too lengthy, I will cover the baby's essentials and needs in a separate post. Read more here: Minimalist Baby Travel Essentials
Enjoy your pregnancy, have fun with your baby and be safe ^__^
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