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Tips For A Healthy Pregnancy
Pregnancy means many changes for both mama and baby. Here is a list of strategies to ensure a happy and healthy pregnancy.
Folic Acid: Adequate folic acid levels prevent low birth weight and neural tube defects. And did you know that low B12 can result in neural tube defects, just like folic acid deficiency? Supplement your diet with a
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highquality prenatal multivitamin with all the B vitamins, including 1 mg of folic acid.
Probiotics: During vaginal birth, probiotics or “good bacteria” inoculate
your baby’s intestines with healthy flora, which is an important aspect of
preventing the future development of allergies, asthma and eczema.
Calcium-Magnesium: Make sure you are getting 1000mg of calcium and
500mg of magnesium a day. Both low calcium and low magnesium are
associated with complications during pregnancy.
Non-constipating Iron: Iron levels tend to drop during pregnancy. To
prevent anemia, take a low dose non-constipating liquid iron supplement.
Fish Oil: Supplies important omega-3 fats called EPA and DHA, which are
essential in healthy brain, eye and nerve development.
Lifestyle habits also make all the difference in pregnancy and labour. Include
nutrient-dense, high-quality organic whole foods in your diet. Essentials
consist of whole grains, nuts and seeds, legumes, organic meats and plenty
of fruits and vegetables. Small amounts of protein with every meal and
eating frequently keep blood sugar stable, supply important nutrients and provide lots of energy. Avoid processed and fried
foods, and sugar.
It is very normal for a pregnant woman to need extra
sleep, especially during periods of high development.
Listen to your body and rest! Aim for 8 hours of sleep
each night and nap during the day if necessary.
Exercise and stress management are also key.
Gentle exercise such as walking, prenatal yoga
and stretching help prepare your body
for the challenges of childbirth. Exercise
also helps reduce stress. In addition, deep
breathing exercises, laughter, meditation
and visualization can be used to minimize
stress levels.
For many women, these necessary steps ensure a
healthy pregnancy. But don’t let it end with childbirth!
These same guidelines can also be used to ensure
continued health for your new family.
Courtesy of Dr. Carolyn Gonzales, ND, and Dr. Adrienne Stein, ND
Absolute Wellness, 1508 Upper James, Hamilton 905-388-3151
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