Pregnancy is an extremely important and magical experience. it cannot be compared to anything else in the world. During these 9 months your body undergoes amazing changes. It is a time to realise that you are creating a new human being. Throughout the ages there have been many discussions about what constitutes a healthy diet during pregnancy - what to eat, what to avoid, what can be dangerous for the baby and whether a woman should be active.
We can answer the last question right away - yes, it is highly recommendable to stay active during pregnancy. Take more walks, spend more time working out at home and perhaps also do a few light-weight workouts in the gym. If you are careful with the weights and don’t overdo it, physical activity is very beneficial both for you and for the baby.
In the first part of this article we discussed some tips concerning diet and supplements that can help you stay healthy and happy during pregnancy. The 9 months and the following time while you breastfeed require certain vitamins and minerals in higher amounts. It is very important to obtain them through food and/or dietary supplements.
Why do women need dietary supplements during pregnancy
Vitamins and minerals maintain the healthy development of the fetus and the mother’s optimal condition during each stage of pregnancy. Certain nutrients are vital for cellular growth and cellular signalling (which establishes the connection between the mother’s body and the baby). While some women can meet their pregnancy needs through a balanced diet, many need additional supplements.
Many future moms are advised to include supplements to their daily regime. The reasons for that vary. Most commonly, modern women face the following challenges:
- Insufficient nutrients obtained through diet: After receiving their blood results, some women are advised to increase the intake of a certain vitamin or mineral. Correction of nutritional deficits is vital, since their lack may lead to health problems with the fetus. The most commonly recommended supplement, of course, is folic acid.
- Hyperemesis gravidarum: This particular condition is characterized by extreme nausea and vomiting. It can lead to weight-loss, as well as nutritional deficits;
- Dietary limitations: In certain cases (such as, veganism, food intolerances or allergies) the pregnant woman needs to follow a specific diet. This may require the intake additional nutrients in the form of dietary supplements. In addition, if you follow a non-gluten or non-lactose diet, or if you lack certain digestive enzymes, your doctor may suggest specific supplements, such as:
Smoking: It is highly advisable for all future mothers to quit smoking. However, if a woman decides to continue smoking, she needs additional supplements that ensure the fetus’ optimal health. Women who smoke are required to obtain higher doses of vitamin C and folic acid.
Multiple pregnancy: Women who carry more than one baby need higher levels of microelements compared to future mother who will give birth to only one child. Most commonly, women with a multiple pregnancy are advised to increase their consumption of
zinc,
magnesium, folic acid,
selenium,
iron, and potassium.
Genetic mutations, such as MTHFR: MTHFR is a gene which transforms follate into a compound that the body can make use of. Pregnant women who have this particular genetic mutation may need more folic acid in a particular form, so as to avoid potential complications.
Nutrient-poor diet: Women whose diet is poor in nutrients need to make sure they get all the vitamins and minerals through the right dietary supplements in order to avoid deficits.
Dietary supplements that are considered safe during pregnancy
Just as any medicine you might take, all the microelements and herbs you include in your diet need to be approved by your doctor. This will ensure that they are safe, that you take the advised dosage and that they are the right ones for your body.
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Through the years specialist have comprised a list of mandatory dietary supplements that every pregnant woman needs. This list includes:
Prenatal vitamins are a multivitamin complex specifically designed to supply the mother’s body with the additional micro elements needed during pregnancy. Usually, you are required to start their intake before conception, throughout pregnancy and during breastfeeding.
This vitamin is vital for the creation of new blood cells and the construction of new tissues. During pregnancy there is an increased need for folic acid. Lack of folic acid can lead to defects of the neural tube, such as spina bifida (also known as split spine). The risk of this particular condition is very low and can be decreased through the intake of folic acid supplements. Women who want to conceive need 0.8 mg of folic acid daily for a month. Pregnant women need the same amount for at least 12 weeks (the first trimester of pregnancy). If you find out that you are pregnant and you haven’t started taking your folic acid, start as soon as possible and continue until week 12 or consult your doctor.
This fat soluble vitamin supports immune function, bone health and cellular division. Vitamin D deficiency during pregnancy is related to an increased risk of C-section, preeclampsia, premature delivery, or gestational diabetes. Doctors advise 600 IU a day of vitamin D during pregnancy. However, in specific cases vitamin D needs may be higher.
Iron levels need to be optimal during pregnancy and breastfeeding. Low iron leads to fatigue which is a common pregnancy complaint. A heavy iron deficiency can lead to premature delivery, low weight of the child at birth or improper development of the baby.
Fish oil is rich in DHA and EPA - two essential fatty acids that are necessary for the brain development of the fetus. DHA, in particular, is accumulated in the fetus’ brain and eyes, especially during the last trimester. Both essential fatty acids make their way to breast milk. Make sure your doctor includes supplements that contain EPA and DHA in your diet.
Magnesium is a mineral that partakes in hundreds of bodily processes. It is very important for immunity, muscle and nervous functions. Magnesium deficiency during pregnancy can lead to an increased risk of chronic hypertension and a premature delivery. Lack of this mineral can also lead to poor quality of sleep and lack of muscle stamina.
- Probiotics and Prebiotics
Probiotics are living microorganisms which are considered highly beneficial for the digestion. Various medical papers and studies have proven that probiotics are safe to use during pregnancy and do not lead to any side effect. In the last few years symbiotics have become quite popular. These supplements combine both probiotics and prebiotics. A good example of a highly effective symbiotic is
ProSpore Biome – 30 caps 400 mg.
Collagen is the most important building block the human body needs. It comprises around 30% of all the protein in the body. Collagen is a key structural compound that provides all connective tissues with adhesion and elasticity, and improves their regeneration. It is important for the optimal health of your skin, nails, hair, tendons, bones, and joints. Collagen is a very strong, and at the same time, flexible protein and is required in every phase of a person’s life. Its organic production by the body drastically decreases after the age of 25 that is why we need to make sure we have enough of it by taking the right supplements.
Iodine is a very important nutrient that is required in fairly small amounts. It supports normal growth and development of the body and the brain. Babies in utero need to get proper amounts of iodine. During pregnancy the expecting mother is advised to increase her iodine intake up to 150 μg daily. You can do that with supplements or by adding more seafood, eggs, healthy grains and vegetables to your diet. If you use salt, make sure it is the iodized one.
Exercise and physical activity during pregnancy
Physical activity is very important not just during pregnancy, but in any other phase of your life too. Make sure to discuss your fitness and dietary regime with your doctor so that they are adapted to your body’s needs in the 9 months. An increased amounts of expecting mothers choose to attend prenatal yoga or pilates classes, since these provide enough physical activity while also calming the mind. The general recommendation during all trimesters is to avoid jumping exercises.
Lifting weights - pros and cons
If lifting weights was part of your gym routine before getting pregnant, it is usually safe to continue doing that. In fact, the World Health Organisation recommends that pregnant women do weight lifting exercises for pelvic and hip stability. Stronger muscles, especially in the lower body, will help you carry the weight of the baby with greater ease. They also improve birth itself. Improving the body’s general stability and stamina leads to a better posture and decreases the risk of any musculoskeletal deformities that may occur during pregnancy.
If you want to have a complete, feel-good workout, we recommend adding some stretching exercises to your routine. Stretching relaxes the muscles and increases general flexibility. Flexibility is definitely handy when your belly starts growing.
Exercises to avoid
Do not do exercises lying on your back, especially after week 16. The weight of the baby will put pressure on the bigger blood vessels. As a result, the blood flow to the uterus decreases. This pressure may also make you feel weak and even dizzy.
It is not advisable to take part in any contact sports where the risk of being hit is bigger. Avoid judo, squash, tennis, football, and rugby. Do not go for horseback riding, skiing, ice hockey, or gymnastics, since all of the pose a higher risk of falling.
Diving should also be avoided since the fetus does not have a properly developed mechanism against decompression sickness and gas embolism (the formation of gas bubbles in the bloodstream). Do not do a lot of repetitions of high-impact exercises. Avoid training that requires lifting your knees too high, stopping abruptly, or stressing your joints too much.
High-intensity exercises can increase the body’s heart temperature which is not good for the baby’s healthy. Limit your exercises to medium intensity, make sure you drink plenty of water and wear light, breathable fabrics. Make sure you work out in well-ventilated places and avoid going to the sauna.
Spiritual health and overall well-being
Growing a new life in your belly is a magical process. However, it comes with its challenges. Make sure you create a safe and calm environment around you that supports you in the 9 months of pregnancy. Do not worry about the weight you are gaining or about how you’ll decorate the baby’s room. Instead, enjoy the new-found slower pace that pregnancy requires, experience everything that this phase has to offer and don’t forget that it only lasts 9 months.
*Always consult your doctor before starting a new workout routine during pregnancy. If you already work out, make sure all the exercises are safe.
Herbamedicabg wishes you a pleasant pregnancy filled with good moments.
