Preventing Stretch Marks During Pregnancy
I think I speak for most women when I say I wanted to AVOID developing stretch marks if I could. Three kiddos later we are holding strong on no stretch marks. Here is information and research for what we know about stretch marks.
Stretch marks (striae gravidarum) are common especially during pregnancy. Between 50 and 90% of women will develop stretch marks at some point during pregnancy. Some experts even believe that hormones during pregnancy make you more susceptible than normal to stretch marks. This is because some of these hormones bring more water into the skin, making it easier to tear when it gets stretched. Stretch marks will occur most often during a first pregnancy, but can also occur in subsequent pregnancies. The cause of stretch marks is unclear, however it is thought that genetics, younger age, higher maternal weight gain, higher pre-pregnancy BMI, and a high infant birth weight are all risk factors. If you are worried about stretch marks, here are some things you can do to reduce or try to prevent them:
Control Your Weight Gain
Pregnant or not, this is one of the most helpful things you can do when it comes to preventing stretch marks. When you gain weight quickly, your skin pulls apart very rapidly, causing stretch marks! Healthy weight gain during pregnancy is encouraged, specifically about 25-35 pounds if you started at a normal weight and are not carrying multiple babies. Prevention of excess weight gain is what will save you a lot of issues. Eating a healthy diet and exercising regularly (ideally using the guides) so that you gain a healthy amount of weight slowly and steadily throughout your pregnancy is the goal.
Stay Hydrated
Keeping hydrated helps your skin to stay soft and supple. Soft skin does not tend to develop stretch marks as often as dry skin. The current recommendations state that women should be drinking at least 8 cups (64 oz) of water every day, and pregnant women should drink at least 12 cups (96 oz) water every day. It is important to note that if you were a heavy tea or coffee drinker pre-pregnancy, you will need to drink more water to maintain the same level of fluid intake. If you are struggling to keep hydrated with just water, you could try fruits such as watermelon, grapefruit, strawberries, and oranges, as well as milk, soups and decaffeinated teas to help achieve and maintain adequate levels of hydration.
Eat a Well-Balanced, Nutrient-Rich Diet
Maintaining a healthy diet can be a real struggle during pregnancy with all the cravings. It can also be difficult to eat and maintain the proper nutrients due to morning sickness and food aversions. If you lack nutrition in certain areas, you may become more susceptible to developing stretch marks. Make sure to maintain a diet high in the following nutrients that are important for skin health if you want to avoid stretch marks:
Vitamin C- This is important vitamin for the development of collagen. Collagen plays a role in keeping your skin strong and elastic. It can help reduce the appearance of wrinkles and stretch marks. Citrus fruits, oranges, lemons, grapefruits, kiwi, broccoli, and cauliflower are all rich in vitamin C.
Vitamin D- There is research that shows a correlation between low levels of vitamin D and stretch marks. Bread, cereals, and dairy products such as milk and yogurt are all rich in vitamin D.
Zinc- Can help to reduce inflammation and aid in wound healing. Also helps with overall skin health. Nuts, poultry, red meat, spinach, and swiss cheese are all rich in zinc.
Antioxidants- Such as berries, red fruit, dark chocolate, kidney beans, sweet potato, broccoli and green tea.
Omega 3 Fatty Acids- Such as salmon, walnuts, chia seeds, brussel sprouts, spinach, cod liver oil, mackerel and soybeans.
Soak Up Some Vitamin D
In addition to adding extra vitamin D in to your diet, you should still do your best to get some from the sun as well. Absorbing it through the sun is actually the easiest way to get vitamin D into your system. Research has suggested that maintaining healthy levels of vitamin D can reduce your risk of stretch marks.
Moisturize
Keeping your skin moisturized is important because the skin depends on moisture in order to maintain its elasticity. Here are some great skin moisturizers that also contain vitamins and nutrients that will boost your skin health:
Coconut oil- absorbs quickly and deep into the skin to moisturize and eliminate dead cells. It contains fatty acids and vitamin E to help improve skin’s health.
Olive oil- similar to coconut oil, olive oil contains vitamin E and antioxidants. It can be used as a preventative for stretch marks and also as a remedy. The best to use is extra virgin olive oil. A bonus is it can also help soothe itchiness from stretching skin.
Vaseline- the petroleum jelly will help lock in moisture to restore dry and damaged skin cells.
Products containing shea butter
Vitamin E oil
Aloe vera- contains vitamins, minerals, antioxidants, and fatty acids. Helps restore skin and prevent stretch marks.
This is what I used and loved it: L’occitane Pure Shea Butter.
Treat Stretch Marks Right Away When You Notice Them
Sometimes it is just not possible to totally prevent stretch marks. You can, however, minimize their appearance if you catch them right away so that they aren’t as noticeable in the long run. You can use retinoid cream which is a topical medication that is usually used to treat acne. It is derived from vitamin A so it will help rebuild the collagen in your skin and give it a better appearance, especially if your stretch marks are fresh. However, speak with your doctor before you use this if you are pregnant or nursing.
We hope this information is generally helpful. At the end of the day, your body is working hard for you and should be celebrated!
References:
Brennan, Miriam, et al. “The Use of Anti Stretch Marks’ Products by Women in Pregnancy: a Descriptive, Cross-Sectional Survey.” BMC Pregnancy Childbirth, 21 Sept. 2016. National Center for Biotechnology, www.ncbi.nlm.nih.gov/pmc/articles/PMC5031338/.