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 extreamly 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.
