Nutrition for a Healthy and Happy Pregnancy

Becoming pregnant is one of the happiest events in most women's lives, and fortunately, the high standard of antenatal care available in the UK today means there's never been a safer time to be pregnant. However, pregnancy-related problems can and do occur, ranging from simple problems, such as stretch marks, morning sickness and leg swelling, through to more life-threatening problems such as pre-eclampsia, miscarriage and premature birth.

In order to ensure a healthy pregnancy, that is not just trouble-free, but a positive and enjoyable experience, it is of vital importance that mothers-to-be take special care of their health, not only during those crucial nine months but even before conception. in fact, getting pregnant can be compared to running a race - you have to get yourself in condition! And that means the father too! The quality of the sperm is equally important to the viability of the pregnancy and so hopeful dads-to-be must also ensure they're in good shape.

Western Diets Often Lack Nutrients
Standard western diets often lack nutrients required during pregnancy. Most pregnancy-related problems occur due to hormonal changes within the body, nutrients deficiencies in the mother (and father), and the strain on the musculoskeletal system. The increased number of birth defects during times of famine attest to the effects of poor nutrition during pregnancy. A standard Western diet (high in fat, salt, sugar, and low in complex carbohydrates) often lacks essential vitamins and minerals need during pregnancy and breast-feeding, which can result in compromised health of the newborn.

Pregnancy-related Problems are preventable
The good news is that with a better understanding of optimum nutrition - i.e. giving the body the nutrients it requires - many of these problems are entirely preventable. In addition to the well-documented dangers of smoking and drinking alcohol during pregnancy, taking in adequate supplies of nutrients is also vital for the health of both mother and baby. Eating a diet with plenty of fresh fruit and vegetables naturally applies to the pregnant (and pre-pregnant) women as much as it does to anyone, but even a healthy diet may not provide all the nutrients she needs to give her baby the best possible start, and it is generally advisable for pregnant women to supplement.

Pre- and Post-Natal Nutrients
The requirements for the B Vitamin folic acid doubles during pregnancy. Deficiencies of folic acid have been linked in studies to low-birth weight babies as well as increased incidence of neural tube defects. For women at high risk for giving birth to babies with neural tube defects, taking folate supplements prior to and during pregnancy has been reported to lower their risk by 72%. In another study, folate supplements in pregnant women improved birth weight and decreased the incidence of growth retardation and maternal infections.
Other B Vitamins are also important during pregnancy, in particular Vitamin B12, which works alongside folic acid, and helps to make red blood cells. B Vitamins are particularly useful in helping to reduce blood pressure - a potentially serious condition during pregnancy. Supplementation of the Niacin form of vitamin B3 taken during the first trimester has been positively correlated with higher birth weights, longer length, and larger head circumference (all signs of a healthier baby).
Calcium and Magnesium, sometimes known as nature's tranquillizers, are two of the most important minerals in the human body. A pregnant women needs a lot more than usual for the baby to build healthy bones. In fact, calcium needs double during pregnancy. Low dietary intake of this mineral is associated pre-eclampsia, a potentially dangerous (but preventable) condition characterized by high blood pressure and swelling. Supplementation with calcium may reduce the risk of pre-term delivery, which is often associated with pre-eclampsia. Calcium may also reduce the risk of hypertensive disorders of pregnancy.
Zinc is another mineral of vital importance during pregnancy. Because zinc is required for proper cell division, it plays a critical role in foetal development. Low zinc levels are linked to premature births, low birth weight, growth retardation and pre-eclampsia. A recent study of African-American women who had relatively low plasma zinc levels early in pregnancy, indicated that women who were given a zinc supplement gave birth to babies of greater body weight and head circumference that the placebo group.
Vitamin C has many roles in pregnancy. It helps make collagen, the intercellular glue that keeps skin supple, and is therefore vital for preventing stretch marks. It helps to carry oxygen to every cell, nourishing the baby, and builds a strong infection-fighting system, helping to keep the mother in good health.
Vitamin K, like vitamin C, helps get oxygen to the cells and protects the vital RNA and DNA from damage, which could result in congenital defects for the baby.

After Birth Boosters
The body's nutritional needs continue to change throughout pregnancy, and they don't stop with the birth of the baby - giving birth is hard work, and the chances are a new mum will be exhausted. Not only will her body need help in recovering from the birth, but it will also help in recovering from the birth, but it will also require additional energy-boosting nutrients to cope with the inevitable sleepless nights, nutrients to help restore the abdomen, uterus and vagina to their former size, and large quantities of additional nutrients for the breast-feeding baby.
B Vitamins help boost energy levels, and Vitamin C, which is rapidly used up during the birth, is also required to help restore vitality. Because of its role in wound repair, Zinc is important after the birth to aid healing and repair.
Vitamin E also speeds up wound healing and helps keep skin supple - it has been found to be extremely beneficial if applied externally for those who give birth by Caesarean section.
Calcium and Magnesium are important for the production of breast milk, and in combination with Boron and phosphorous, they also help to restore bone health following pregnancy.

So, eating healthily, and taking the right amounts of nutrients, expectant mums can go a long way towards ensuring not only the health of their baby, but also a smooth, sickness-free pregnancy, an easier birth and a faster recovery.