Lifestlye Tips For Health During Pregnancy
Lifestlye Tips For Health During Pregnancy
Lifestyle tips to help maintain health before and during pregnancy, could include:
• Moderate exercise during pregnancy, as in any aspect of life, is vital for good health.
• Keep alcohol intake to within the recommended allowance a day, all parts of the
body will benefit from less alcohol. Avoid alcohol before and during pregnancy. Alcohol can cause Foetal Alcohol syndrome (FAS), a condition that can affect a baby for life.
• Reduce caffeine intake. Caffeine is a diuretic and stimulant found in coffee, cola, tea, chocolate and cocoa. Some studies indicate that caffeine intake
during pregnancy can harm the foetus.
• Drink plenty of water, especially if pregnant. A woman's blood volume increases
dramatically during this time. Drinking at least eight glasses of water a day can
help prevent common problems such as dehydration and constipation.
• If you smoke, please stop! Avoid smoky rooms and polluted atmospheres, pollution travels to the baby through the mother.
Key Nutrients and Pregnancy & Wellness
Fish Oil provides the Omega 3 fatty acid DHA. The requirement increases in pregnancy due to the rapid development of nerve and retinal tissue, especially after the 30th week(14).
Folic Acid (Folate) is recommended before pregnancy is anticipated and at least up to week 12, healthy DNA relies on it. Folic acid is involved in the absorption of B12 and in regulating levels of homocysteine in the blood.
Lysine deficiency may result in loss of calcium in urine. Lysine may be useful in the treatment of osteoporosis(15). Boron, together with low animal protein in the diet has also been found to slow the loss of calcium in urine.
Probiotics or 'friendly' bacteria play a critical role in health by maintaining the health of the digestive tract in the intestinal immune system and fending off invading bacteria that arrive in food, water or through skin.
Selenium is a trace mineral needed in the structure of an antioxidant enzyme for maintaining healthy cells of all types.
Vitamin B6 from the mother is needed for the general condition of babies. It is involved in protein metabolism, central nervous system activity and haemoglobin production(11).
Vitamin B12 is needed for healthy red blood cells, and is vital in the transportation of oxygen in the bloodstream.
Vitamin C has a vital role in iron absorption and in the synthesis of collagen fibres. Scurvy is the disease associated with low vitamin C levels in the body causing weak collagen leading to poor skin or bone structure. Vitamin C is essential for protection against damage caused by oxidative stress(16). The antioxidant nature of vitamin C is of particular use to the eyes.
Vitamin E is a fat-soluble vitamin required for its antioxidant role in the cell membrane protecting the polyunsaturates from oxidation(11).
Zinc is essential for normal foetal growth and development; and for lactation(17). Zinc deficiency is associated with delayed bone growth. Zinc is the most abundant trace element in the human eye. Together with copper and manganese, zinc is involved in the production of super oxide dismutase (SOD), the antioxidant enzyme, and in the regulation of catalase activity and is shown to stabilise membrane lipids against oxidation(18).
Specialist Nutrients and Pregnancy & Wellness
Probiotics
Bifidobacteria are significant microflora in the gut of children and in the later stages of life help maintain a healthy colon. Formulas that combine Bifidobacteria with Lactobacillus acidophilus and Lactobacillus rhamnosus help maintain an important balance of friendly bacteria for users in these age groups.
Essential Fatty Acids
(EFAs) must be obtained through diet. They are the polyunsaturated fatty acids Omega 3 from oily fish and Omega 6 from plants. They are needed for healthy cells and nerves. Oily fish are of great benefit during pregnancy because they provide essential Omega 3 fatty acids that are needed for the development of cell
membranes and the brain of the foetus. Studies show that fish oil consumption increases birth weight(11). Essential fatty acids are important at all stages of life and particularly in the first few years, as they are constantly needed for the renewal of cells and nerve tissue. Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA) are the most important Omega 3 fatty acids while Gamma Linolenic Acid (GLA) is an important Omega 6 fatty acid.
However, it is important that the correct ratio (approximately 1:1 Omega 6:3) of these two groups of nutrients are incorporated into the diet as an imbalance will be detrimental to health. This correct balance is important throughout life as it will
enable cells to communicate and therefore help prevent conditions such as coronary heart disease, Attention Deficit Hyperactivity Disorder (ADHD),
autism, depression and cancer.
The Early Years
The most rapid burst of growth occurs in the early stages of life and the Central Nervous System is vitalfor this process. Therefore it is important that there are sufficient Omega 3 and 6 fatty acids present to allow for the growth of nervous tissue. It is only when this growth is impaired by a nutrient deficiency that
problems occur. If a deficiency occurs at this stage of life, the child will be more prone to develop conditions in later years and so essential fatty acids are vital.
Pregnancy
In this respect it is important that sufficient Omega 3 and 6 intake is maintained throughout pregnancy which will not only aid the baby's development, but may also help reduce the incidence of post-natal depression.
Retirement Years
Ageing includes complications in how efficiently the body might work and as
the years pass it is increasingly likely that a decline in intake of essential fatty acid containing foods will occur. The effect of this could be an increase in neurological, mobility and circulatory conditions. Therefore, the older a person gets the more important it is that sufficient Omega 3 and 6 intake is maintained.
In all people, the EPA from Omega 3 benefits the heart and DHA benefits the brain. Print this page |
