6 tips for a healthy pregnancy
Guest post By Kellie Ashton
Pregnancy is a perfect time to get healthy and remain healthy for the sake of you as well as your growing baby. You are the baby’s only source of nourishment during this time so you need to ensure everything you put in your mouth is a healthy choice.
There are five main things to consider when pregnant to ensure you are giving your baby the best chance and decreasing the risk of complications as much as possible:
- Eliminate caffeine! Caffeine has been linked with spontaneous abortion, low birth weight and foetal growth retardation. Caffeine readily crosses the placenta, this means it reaches your baby and studies show that caffeine even accumulates in the infant.
- No alcohol! Alcohol is another one of those nasties which freely crosses the placenta. There is no known ‘safe’ level of alcohol during pregnancy and scientists agree that the safest level is zero alcohol intake! Mothers who consume alcohol during pregnancy are increasing their risk of placental abruption, fetal alcohol syndrome, and may have detrimental effects on the developing central nervous system (CNS) and other organs of your baby.
- No smoking! Smoking during pregnancy has numerous detrimental effects on your baby’s health. These include spontaneous abortion, ectopic pregnancy, placenta previa and studies show it may even impair neurodevelopment as well as increase the risk of behavioural disorders and obesity in childhood.
- Balanced diet! It’s no mystery why pregnant women flourish on a balanced diet rich in whole, unprocessed, nutrient dense food. Your nutrient requirements increase during pregnancy so it is even more important to ensure you get adequate amounts of good, nutritious food at this time. Your daily diet should consist of AT LEAST 5 serves of fresh vegetables, 2 serves (no more, no less) of fresh fruit, 1-2 serves of gluten free grains and plenty of protein. A balanced diet consists of adequate water intake. If you are dehydrated, your baby is dehydrated and so is the embryonic sac.
- Supplement! It’s hard enough gaining all our required nutrients from diet alone when we’re not pregnant, let alone when we’re consuming for another ‘mini’ human being as well! This is why it is vitally important to get yourself a good quality natal multi vitamin and mineral. Unfortunately the natal multi’s you find in health food stores and grocery stores are usually lacking in quality and quantity. Your local naturopath will be able to inform you of the best choice for you in regards to a natal multi. As well as a natal multi vitamin and mineral, another nutrient which is in high demand when you are pregnant (and rarely consumed in sufficient quantities) is omega 3! An omega 3 supplement containing adequate amounts of DHA and EPA is imperative for your baby’s cell and brain development and can help prevent post-partum depression. Dietary precursors such as alpha-linoleic acid and alpha-linolenic acid are unfortunately not a reliable way to increase DHA in pregnancy so in most instances it is best to supplement.
- Exercise! Gentle exercise has proven to be beneficial for pregnancy and even labour. It can increase your stamina during the tough hours of labour and has shown to help protect you from gestational diabetes!
Not many people are aware that naturopaths, nutritionists and herbalists are trained to help and support you through pre-conception as well as pregnancy and teach you to be your healthiest! Search for naturopaths in your area and get started on a healthy pregnancy program today!
Kellie Holland, Naturopath
Adv. Dip. Nat; Adv. Dip. WHM; Adv. Dip. Nut; Cert. Birth Doula; Cert. IV Massage; Cert. Reiki
Kellie Holland is a naturopath, medical herbalist and nutritionist based in Melbourne. Her passion lies within women’s health, endocrinology and pre-conception where she believes the power of good nutrition, herbal medicine and a healthy lifestyle can change a person’s life.
Kellie is available for consultations, pregnancy support and is contactable through her Facebook page at http://www.facebook.com/tonikhealth or through her website at http://www.tonikhealth.com.au
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