|Posted on March 17, 2018 at 12:10 AM|
One of the very important moment in life is our time in utero. During that time we gather most of our physical and emotional characteristics to thrive in life. That period is as much important for the mother as she is the primary builder of this new life. Maintaining harmony with Nature by optimizing the innate abilities of a women’s body to fulfill the job is capital for a successful natural pregnancy and birth.
Diet tips for a healthy pregnancy
One of the most common discomfort of pregnancy is the morning sickness that usually appear during the first trimester. It refers to the nauseous feeling you may have during the first trimester of pregnancy, which is a result of the increased hormones in your body. Many doctors think morning sickness is a good sign because it means the placenta is developing well. As much as it could translate a positive development of the pregnancy, it can become overwhelming to the mother.Some herbal teas may help to calm the stomach (reducing nausea and vomiting) and increase the daily intake of water such as: Ginger, chamomile, peppermint, raspberry leaf and spearmint. Pregnancy is one time in your life when you have to pack on the pounds. But it's important to keep the weight within a healthy range for your body type.
Here are some general guidelines to keep a weight gain on track and optimize digestion:
• Ensure optimal hydration (at least 2 litres of water/ day) as chronic dehydration can lead to serious pregnancy complications, including neural tube defects, low amniotic fluid, inadequate breast milk production, and even premature labor. These risks, in turn, can lead to birth defects due to lack of water and nutritional support for your baby.
• It has also been speculated that sub-optimal quantities of water consumed by the mother during pregnancy may lead to thirst from the unborn fetus and manifest as nausea
• Eat small meals regularly and adequate amounts of quality protein to help sustain your blood sugar levels throughout the day • Consume quality proteins such as lean red meat, organic chicken and free range eggs, nuts and seeds and tofu
• Decrease your intake of saturated fatty acids as these may increase the incidence of morning sickness
• Increase Ginger in your diet, add it to vegetable juices, teas and your cooking to help reduce nausea and relieve indigestion. Lifestyle factors for a healthy pregnancy
• Ensure adequate rest and sleep: Many of the reasons why our body needs restful sleep remain the same, whether we are pregnant or not. Our brain works like a computer. If old files we don’t use are cleaned out and trashed, the computer can work more efficiently. Sleep cleans out the neurological database, allowing to both feel rested and think clearly. It also helps to improve the immune system and the brain function (neurons need a 90-minute period of uninterrupted sleep to restore neurotransmitter levels - that is, for your brain cells to recover normal activity), not to mention your skin and mood. Sleep helps boost growth hormone, the ultimate rejuvenating hormone that helps to keep an ideal body weight and shape. And this is where sleep starts becoming extra important to pregnant mothers. A pregnant woman needs growth hormone for developing the placenta and uterus. In many ways sleep help counteract many of the stresses of pregnancy by ensuring fetal development during tough times.
• Manage stress: Women’s fears and attitudes to childbirth may influence the maternity care they receive and the outcomes of birth. In a study conducted by Haines et al.; licensee BioMed Central Ltd. 2012, three group of expecting women were formed. Belonging to the ‘Fearful’ group had a negative effect on women’s emotional health during pregnancy and increased the likelihood of a negative birth experience. Both women in the ‘Take it as it comes’ and the ‘Fearful’ group had higher odds of having an elective caesarean compared to women in the ‘Self determiners’.
• Moderate and gentle exercise (walking, swimming, yoga): Maintaining a regular exercise routine throughout pregnancy can help stay healthy and feel your best. Regular exercise can improve the posture and decrease some common discomforts such as backaches and fatigue. There is evidencethat physical activity may prevent gestational diabetes (diabetis that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery. The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or pregnancy complication. Supplements for a healthy pregnancy
• Ginger and Vitamin B6 are both effective in helping to alleviate morning sickness • Pregnancy supplements which contain the recommended daily allowance of many of the important nutrients such as Calcium, Magnesium, Iron, Folic acid, Zinc, Iodine, B Vitamins and Fish oil. This will ensure optimal levels of nutrition through out the pregnancy and reduce any deficiencies.
• A newly pregnant lady experiences shifts in hormonal status (estrogen/ progesterone) and this change in hormones may cause thrush or Candida symptoms (bloating, constipation, flatulence vaginal mucus discharge, white coating on the tongue) in some women. When the baby is delivered by a vaginal birth this when the baby receives its dose of healthy bacteria to start life with (immunity and digestive health). Taking a probiotic during pregnancy will make help to make certain that the vaginal canal has a good supply of beneficial bacteria and minimal unfavorable bacteria.
Giving birth is a natural process that should not be interfered with unless necessary. In optimal conditions, being pregnant and giving birth are natural life experience for which a woman’s body is well designed. By supporting the body’s own instinctive knowledge we create an internal and external environment of health for a new life to thrive.
Dr Martine Delonnay, ND