How wonderful, you are growing little human! You’re pregnant. SO exiting…. maybe you are a little nervous. So many emotions. Have the questions stared pouring in?
Should I take some prenatal vitamins? Do I eat healthy enough? Which one should I take? Am I getting everything?
1. If you’re not taking one already, consider taking a Prenatal supplement. Not every supplement covers every possible need we have but here’s some things to look for:
- FOLATE: written as 5-MTHF, folic acid or methylated folate. This means the folate is in a form that the body can absorb and utilize much more
- Does it contain IRON?
- Choline is important nutrient for the formation of babies’ neural tubes and brain development
- Vitamin A and Vitamin D, also Vitamin D3
- Vitamin K, look for Vitamin K2on the label, it may be written as MK-4 or MK0&
Also, you might consider the addictions of:
- FISH OIL
- PROBIOTICS
Getting a blood test to check what your personal nutritional needs are, as everyone is different.
2. Everybody is different and every woman ‘s nutrient needs also, therefor e getting a blood test can be a great insert into your body’s needs.
3. Alongside the normal blood test, you will receive, its highly recommended asking for the following tests:
- THYRID PANEL: TSH, FREE T4, REVERSE T3, TPOAb, ThAb
- IRON Studies
- Vitamin D (25=OH Vitamin D
- Full Blood Count
- Liver Function Test.
4. Rest. Sleep and adequate rest can never be underestimated. Often nausea in pregnancy is fatigue related – the more tired you are, the more nausea you experience. Most woman ideally sleep for >12 hours in the first trimester as this allows the body to continue its miraculous work. Remember, the body is building a baby, placenta and doing everything for you as it normally would – this I no mean feat!
5. Morning or maybe letter known as, all day sickness. This can hit quick as fast. Firstly, you know that (to a certain degree), its normal.
- Eat regular small meals
- Consider what triggers your nausea. Certain smells, time of the day, physical exertion?
- Blood sugar fluctuations can cause nausea so consider if you’re mostly easting carbohydrates to include some protein and fat, such as avocado, nuts, cheese, yoghurt, eggs to help balance blood sugar. It can be especially helpful to have protein first thing in the morning. This could include yoghurt, a smoothie with a clean protein powder, some eggs. Keep a snack by your bed.
- Carbs get into your blood system faster, so if you are vomiting you may like to try to eat some sweet potato, rise or a smoothie before the nausea gets to its worst. They will help give you some energy before it all comes back up again.
6. This can be taken as a ginger tea, crystallized ginger or ginger supplements. If you’re supplementing you can take up to 250 mg every 6 hours.
7. For some women, this works to take a magnesium supplement to lessen their nausea, also can try a magnesium bath, foot bath.
8. Acupressure – Acupuncture. Commonly the pressure point is P6 and it is located on your wrist.
9. Diffuse essential oils such as lavender and peppermint. Trial and error may be your best friend when it comes to this.
What about eating?
Focus on eating vegetables, meat, fish, eggs, dairy, nuts, seeds and a little fruit.
Carbohydrates raise blood sugar, which when consumed too often or in the form of too many refined carbohydrates, can have a negative impact and be a higher risk factor for pregnancy issues such as gestational diabetes, preeclampsia, and excessive weight gain.
So, what you should focus on when it comes to carbohydrate foods?
EAT MORE: wholefoods option such as non-starchy-veg, nuts and seeds, berries, legumes, dairy if tolerated such as cheese, yoghurt, etc.
EAT SOMETIMES: more starchy veggies such as sweet potato, potato, pumpkin and wholegrain such as rice, etc.
EAT MINIMALLY: refined carbohydrates such as pasta, biscuits, crackers, cereals, bread, wraps.
When possible, combine a carbohydrate with a protein and fat. This helps your blood sugar levels to stable, if they don’t spike, they don’t crash.
This could look like:
- An egg with some avocado, spinach, tomatoes, mushrooms
- Yoghurt with almonds and walnuts and berries
- Apple with nut butter and cheese
- Sweet potato with some salmon and greens.
Read more about that Mama’s diet in pregnancy can have a huge development for healthy foods in utero?
Warm wishes,
Joanna
Ps. Please, always remember that I am not a doctor, dietician, or specialist in pregnancy. All my suggestions come from my own experience, the specialists I’ve visited, and my interests in the subject. If you have any health problems, keep in mind to always contact your doctor first!
