Top tips for Pregnancy Health
Did you know that during pregnancy a woman’s nutritional needs have to increase to help support foetal growth and development?
The 17 key ingredients in Conceive Please Preconception and Pregnancy nutritional vitamin supplements have been especially formulated to support pregnant women and their baby through this miraculous journey.
We thank you in advance for taking the time to get educated. Please read some great tips on pregnancy health below.
Keeping healthy and looking after your wellbeing during your pregnancy is essential. Being in great health before and during pregnancy will not only benefit you but also help your growing baby. Following the tips below may help you in your pregnancy.
1. Don’t smoke!
Cigarettes contain over a 1000 nasty compounds that may affect your growing baby. Studies show that smoking can increase obstetric complications like intra-uterine growth retardation of the baby, pre-term birth, ante-partum bleeding and caesarean section and stillbirth.
2. Eat a healthy balanced and nutrient rich diet.
Eat a wide variety of nutritious foods. These include breads, cereals, rice, pasta preferably wholegrain or wholemeal. Have a least 5 servings of vegetables and 2 servings of fruit a day. Have 2-3 serves of protein such as meat, fish, poultry, cooked eggs and nuts.
In general you do not need to eat extra calories for the first two thirds of your pregnancy. It is only in the last 12 weeks that you need to eat an extra 200 kilocalories a day.
You can drink caffeine in pregnancy, but NSW health recommend you limit it to no more than 1-2 espresso cups of coffee a day, or 4 cups of tea or cola drinks.
3. Take a pregnancy multivitamin.
The need for certain nutrients increases in pregnancy to meet the demands of your baby, and Folic acid the B group vitamin and Iodine supplementation are recommended. The requirement for Vitamin C, iron, and zinc also increase during pregnancy.
Pregnancy and Folic Acid
Taking folic acid in the pre-conception period and during the first three months of pregnancy helps support fetal neurological development.. Great food sources of folate include Bran flakes, Whole grain bread and fortified breads, broccoli, chickpeas, lentils, beans, oranges.
The recommended minimum daily requirement is 400mcg and food sources will not provide enough folate which is why supplementation with a vitamin containing folic acid is recommended.
Pregnancy and Iodine
Extra iodine is needed during pregnancy. Adequate female iodine levels are important for thyroid function and foetal brain development. Iodine deficiency is of particular concern during pregnancy because abnormal function of the mother’s thyroid can have a negative impact on the brain and nervous system of the unborn baby.
The World Health organisation (WHO) recommends women who are pregnant or breastfeeding take a daily oral iodine supplement from the point of planning pregnancy through the full duration of pregnancy and breastfeeding. The recommended daily intake (RDI) of iodine is approximately 150mcg in adults and stepping up to 250mcg for pregnant and breast feeding women.
To support you in your pregnancy and general wellbeing Conceiveplease have developed the ConceivepleaseTM pre-conception and pregnancy nutritional vitamin supplements containing Folic acid, Iodine, Iron Plus 15 essential vitamins and minerals. Please read the label carefully and use only as directed.
4. Avoid alcohol
There is no safe level of alcohol in pregnancy. When a woman drinks alcohol it passes from her blood stream through the placenta into the baby’s blood stream. The risk can be miscarriage, pre-term birth, and fetal alcohol syndrome in heavy drinkers. The Royal College Of Obstetricians and Gynaecologists recommends that” the only way to be absolutely certain that your baby is not harmed by alcohol is to not drink at all”.
5. Foods to Avoid
Steer clear of any foods at risk of containing the infection Listeria. Listeria infection is caused by eating foods contaminated with the bacteria Listeria monocytogenes and has been linked to miscarriage, and premature birth.
Foods that are more prone to carry Listeria include:
- raw/uncooked/smoked meat and seafood, or ready to eat chilled seafood
- deli meats, cooked cold meat, pate and meat spreads
- any leftover food ( more than 24 hours after cooking)
- soft cheeses ( brie, camembert, ricotta, fetta, blue)
- unpasteurised milk, and any soft serve ice cream
- raw eggs or foods containing raw or partially cooked eggs
- unwashed raw fruit and vegetables
6. How to reduce nausea
Nausea and vomiting- also called morning sickness is common in pregnancy occurring in about 85% of all pregnancies, especially in the first 12 weeks. This can have a negative impact on well-being and quality of life.
Some simple ways to reduce mild symptoms include:
- Avoidance of any spicy, fatty or strong smelly foods
- Avoid environmental factors like household cleaners, perfumes that may trigger nausea
- change to smaller portions and eat slightly blander foods
- keep your fluids up to keep you hydrated. Try drinking small amounts through-out the day
- try taking ginger. Studies show a reduction in nausea.
- try vitamin B6 (Pyridoxine) Dose 25-50 mg every eight hours. This is used as a first line treatment in many countries. In the USA it is used often in combination with an antihistamine
If your nausea and vomiting is severe you may have Hyperemesis Gravidarum in which you would need to consult your doctor for more effective treatment. Some women may require prescription medication such as Zofran, or Metoclopramide, or antihistamines. Some women may require an admission to hospital for intra-venous fluids.
The good news is nausea and vomiting in pregnancy is generally self limiting, and the medications have been proven to be safe.
7. Keep exercising
Exercising is still important and recommended in pregnancy. According to the American College of Obstetricians and Gynaecologists women can safely undertake moderate exercise for 30 minutes or more through-out their pregnancy, but consult your doctor or midwife first. Pick something you enjoy. Make sure you warm up and drink plenty of fluids. Safe exercises include walking, yoga, swimming and low impact aerobics. Exercises that involve lying flat on your back may put weight on the Vena Cava vessel causing reduced blood flow to you and your baby.
8. Join a birthing class
To get access to further great education as well as a social benefit of meeting other pregnant women and sharing experiences. If you are a first time pregnant mum it is easy to feel overwhelmed with pregnancy and birth. Birthing classes may help to answer all your questions and prepare you for delivery and your new born baby.
- Morreale de Escobar, Jesus Obregon M, Escobar del Rey F (2007) Iodine deficiency and brain development in the first half of pregnancy. Public health Nutrition: 10; 1554-1570
- Royal College of Obstetricians and Gynaecologists. Alcohol and Pregnancy: information for you. 2006