Pregnant women: Increase fiber, Decrease risk of preeclampsia
Fiber… it doesn’t just help you out in the bathroom department. Consuming enough fiber can also help pregnant women to have a healthy pregnancy, according to WKRG.com.
Between three and seven percent of all pregnant women can face a dangerous condition called preeclampsia. “It consists of high blood pressure developing and then often the baby will be affected, be growth restricted and then the mother actually can get very ill from the disease and need early delivery,” said Maternal Fetal Medicine Dr. Tanya Sorensen.
Researchers took a look at 1,500 women and found that women who had normal recommended amounts of fiber – -around 20 to 30 grams per day — had lower risks of preeclampsia by 70% compared to women with lower fiber intake.
Good sources of fiber include whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans.
Some tips for increasing fiber intake, from the Harvard School of Public Health:
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Eat whole fruits instead of drinking fruit juices.
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Replace white rice, bread, and pasta with brown rice and whole grain products.
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Choose whole grain cereals for breakfast.
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Snack on raw vegetables instead of chips, crackers, or chocolate bars.
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Substitute legumes for meat two to three times per week in chili and soups.
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Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).
Trying to Conceive? Don’t forget Folic Acid!
If you are planning to become pregnant you should take folic acid supplements and continue to take the supplements for the first 12 weeks of pregnancy. Folic acid supplements reduce the risk of having a baby born with a defect of their spinal cord such as spina bifida.
What is folic acid?
Folic acid (folate) is a vitamin needed to make new cells in the body. The body does not store very much of it, so you need a regular supply to keep healthy. Pregnant women in particular need a good supply of folic acid which is used by the developing baby.
Many vegetables contain folic acid including spinach, sprouts, broccoli, green beans, and potatoes. Some bread and breakfast cereals are fortified with folic acid.
Folic acid supplements and pregnancy
You should start taking folic acid from the time you plan to become pregnant. If the pregnancy is unplanned then start taking folic acid tablets as soon as you know that you are pregnant. Continue to take folic acid tablets for the first 12 weeks of pregnancy – even if you eat a good diet. You can buy folic acid tablets from pharmacies.
What dose should I take?
The normal dose for most women the dose is 400 micrograms (0.4mg) a day.
If you are at high risk of having a child with a spinal cord problem, then the dose is higher. (You need a prescription for this higher dose). That is, if:
- You have had a previously affected pregnancy.
- Your partner, or a first-degree relative, have a spinal cord defect.
- You have coeliac disease (as your intake of folate may be affected by this condition).
- You are taking medication for epilepsy.
- You have sickle cell anaemia or thalassaemia.
In addition to folic acid supplements, you should eat a healthy diet when you are pregnant which should include foods rich in folic acid.
Are there any side-effects or risks when taking folic acid?
No. Folic acid is a naturally occurring vitamin, which your body needs. It is not a drug (medicine). By taking these supplements you are just making sure that you get a good, regular amount of folic acid, which you need especially during pregnancy.
Source: Good to Know
Caffeine during pregnancy: How much is too much?
Gotta have your morning pick-me-up? Go ahead and enjoy that steaming cup of coffee, but be careful! A small cafe latte in Starbucks contains 240mg of caffeine, meaning a pregnant woman would exceed the recommended daily caffeine intake (200 mg) in one drink.
Pregnant women will be warned this week to limit their caffeine consumption to 200mg, the equivalent of two average-sized mugs of coffee a day, or risk giving birth to underweight babies. The amount has been lowered from the previous recommended caffeine limit of 300mg.
Remember that caffeine comes in other forms too! The 200mg limit is equivalent to four cups of tea, five cans of cola, three energy drinks or five bars of chocolate.
The advice from the Food Standards Agency (FSA) comes a week after scientists found that a weekly glass of wine during pregnancy could help boost a baby’s behavior and vocabulary. Caffeine, however, is linked to low birth weight and miscarriages. The research, to be published in the British Medical Journal on Wednesday, found that women with a caffeine intake of more than 200mg a day were more likely to give birth to smaller babies.
“If you’re small for gestational age, you’re more likely to have intellectual impairment and hyperactivity in later life.” Other research has found that drinking more than 200mg of coffee a day also doubled the risk of miscarriage.
The first 12 weeks of pregnancy is the most crucial time for the baby, when most miscarriages occur. Therefor Pat O’Brien, consultant obstetrician and spokesman for the Royal College of Obstetricians and Gynecologists, recommends that women abstain from caffeine during the first trimester.
Source: The Times Online
In case you missed it: Exercise is GOOD for Pregnancy
photo from babyzone.com
You’re pregnant and you may feel like staying in bed and eating Crispy Creme donuts. But pregnancy is no excuse to indulge in high-calorie junk food and couch-potato behavior.
James Pivarnik of Michigan State University in East Lansing led a team that has written new physical activity guidelines for pregnant women as part of the U.S. Department of Health and Human Services 2008 Physical Activity Guidelines.
He has studied the topic for more than 20 years, so I guess he’s the expert on pregnancy and exercise. His advice: at least 150 minutes of moderate-intensity aerobic activity per week.
“There has been quite a dramatic change in regards to pregnancy and exercise,” Pivarnik said in a statement. “While it used to be thought that avoiding exercise meant avoiding harm to the fetus, research now shows physical activity can not only improve health of the mother but also provide
potential long-term benefits for the child.”
Bottom line: Stay active. It’s good for you and it’s good for your baby. And when you finally give birth, you won’t be one of those women moaning about how to loose all the extra baby weight.
source: UPI.com
Smart Fats: Breast milk, Omega-3’s, and Baby IQ
When it comes to proper nutrition, there’s a lot of talk lately about omega-3 fats: “smart fats” that are found in especially high amounts in seafood, as well as some plants (like flax seed oil, canola oil, nuts, and seeds). Growing brains, especially those of infants and small children, need omega-3 fats in order to function properly.
Human breast milk is a high-level source of omega-3 fats may explain why breast-fed babies have a higher IQ than those who are not. In the words of Dr. Sears:
Oceans of recent research show that omega-3 fats make brains healthier, especially the brains of young kids and older adults. Researchers believe that the high levels of omega-3 fats in breast milk help to explain the differences in IQ between children who received human milk in infancy and those who did not. The body uses omega-3 fats to make cell membranes. Omega-3 fats are also needed to make myelin, the insulation around nerves, and to help neurotransmitters function at the optimal levels. Omega-3 fats are known as essential fatty acids from food. Other types of fats can be manufactured in the body, but the body cannot make essential fatty acids. That is why it is important for growing brains to get adequate amounts of these smart fats from food. If there are not enough “smart” fats available to make brain cells and other key substances, the body uses lesser-quality fats and produce s lesser-quality cells. The “dumb” fats (known as replacement fatty acids), the kind that come from the trans fats in hydrogenated oils, clog the receptors in the cell membrane, and the brain cell does not function well.
Neurotransmitters, the biochemical messengers that carry information from one brain cell to another, fit into receptors on cell membranes like a key fits into a lock. The keys and the locks must match. If the cell membrane is composed of the right fats, the locks and keys match. But if the receptors are clogged with the wrong fats, the neurotransmitter keys won’t fit, and the brain-cell function suffers. Omega-3 fats keep the receptors open so the neurotransmitters fit and the brain can function optimally.
For more info on omega-3’s and children’s health, visit these links:
A.D.D. or N.D.D. (Nutritional Deficit Disorder)?
Smart Foods for the Teenage Brain
Food for Thought: Best Brain Food
Dr. Sear’s L.E.A.N. Program: Making kid nutrition fun, tasty, and easy! nutrition fun, tasty, and easy
Your pregnancy diet can decrease baby’s risk of obesity
What pregnancy eating style do you think would contribute toward obesity in children? A high fat diet? Too many extra calories? Junk food? Well, none of those are good for your growing baby, but here’s some surprising news: Women who eat too little during pregnancy increase the risk of obesity in their children! Go figure!
Researchers have discovered eating too few calories while pregnant changes the way that a baby’s fat cells behave once they are born. It causes excessive levels of inflammation which can damage the body’s ability to metabolise food, which leaves the youngsters at risk of putting on excessive weight.
The study is headed by Dr Helen Budge, who reminds us that what a mother eats while pregnant can have a large impact on the health of their baby in later life. Instead of viewing obesity as entirely the fault of the individual, pregnant women must realize that genetic and environmental factors play a huge part. “What is particularly interesting is that we are not just talking about babies that have been malnourished while in the womb but those that are born within normal weight ranges,” says Dr. Budge.
Over-eating is similarly harmful too. So what is the advice? A healthy, balanced diet, of course!
Maternity Insurance: Protecting your baby and yourself!
Being pregnant (not to mention actually having a baby) can be expensive! In addition to the physical, emotional and lifestyle changes new parents have to deal with, the financial burden can put a strain on even the most excited parents-to-be. Maternity clothes, check ups, vitamins, and labor coaches are only few of the expenses. To help expectant mothers get through this very important stage in her life, insurance companies provide assistance through maternity insurance plans.
Getting a maternity health insurance, or pregnancy health insurance, is one of the best ways one can take care of her unborn baby. With the help of a dependable maternity insurance company, the couple can eliminate worries about how to pay for pregnancy and childbirth expenses, and focus on getting the proper care. Without these worries, mother can focus on being as physically, mentally, and emotionally healthy as possible.
Make sure to see about getting maternity benefits before you actually become pregnant. If you already have a maternity insurance plan, study it to see what kind of health insurance maternity coverage you have. Getting maternity health insurance will be difficult if you’re already pregnant.
Prior to choosing your hospital and OBGYN, go over the names of providers in your plan’s network. Make certain that you have the latest directory listings provided by your insurance company as well as any updates. It’s important that your directory of providers is up to date because doctors and hospitals are constantly being picked up and dropped from network lists. You should also find out when your medical provider’s contract expires with your insurance company. If your provider’s contract expires before your expected date of delivery, you should look for another provider in your directory’s network.
Pregnancy and childbirth can involve some risks. That is why getting a maternity insurance is a wise decision to make. To prevent future problems, make certain to rely on a reputable insurance provider. This will help you enjoy peace of mind during what should be an exciting and joyful period of life!
Source:Maternity Insurance Guide
Photo: Childbirth connection. org
Omega 3 Fats: Alternative medicine during pregnancy
“The demands on a woman’s body during pregnancy often leave her feeling depleted, physically and emotionally,” says NaturalNews.com, and “depression is common among pregnant women.” However, care-takers have expressed concern about the possible harmful effects of anti-depressants on both mother and child, and so the search is on for an alternative to pharmaceuticals.
A possible lead appeared when researchers at China Medical University Hospital in Taiwan noted that depression is often associated with lower levels of Omega-3 polyunsaturated fatty acids (PUFAs). So Dr. Kuan-Pin Su and colleagues performed a study to test this out, and found that two thirds of the women consuming PUFAs showed significant improvement, compared with 27 per cent of the control group. “The best news came when researchers noted the absence of negative effects on either mothers or their newborn babies. A few mothers experienced minor stomach upset the first few days while their systems got used to the new substances.”
NaturalNews goes on to say that, “In an effort to provide for the baby’s needs, a woman may lose 3 percent of her brain mass during the last trimester.” (Side point: I knew it! I always said that, in addition to making me forgetful, each pregnancy makes me a tad less intelligent than I used to be. No, seriously! I wasn’t always like this…) This loss is also thought to be responsible for postpartum depression.
The American Chronicle claims that Omega-3s consumed during pregnancy are also beneficial for the baby, assisting with the development of baby’s brain, nervous system, and the retinal tissue of the eyes. If you want to go back further, the benefits of PUFAs begin even before conception. Omega-3 oils are required to produce healthy and vigorous eggs and sperm.
It is worth noting that the Royal Australian and New Zealand College of Obsterticians and Gynocologists cautions women in regards to certain nutritional suppliments. “There is a deficiency of high quality evidence that would support the use of other nutritional suppliments in pregnancy eg. omega 3-fatty acids. In the absence of such evidence, the best advice would be to avoid such suppliments, particularly in the first trimester of pregnancy, where any unanticipated adverse effects would be most likely to occur.” The safest thing to do is to consume your omega 3’s as part of a nutritious diet, including things such as whole flax seed, certain types of fish, spices, nuts, and soy products.
For more information on Omega-3’s and what foods you can eat to incorporate them into you diet, visit NaturalNews.com.
A chocolate a day keeps the doctor away!
If you’re craving something sweet, indulging in some dark chocolate may be satisfying and good for you! Not only has dark chocolate been found to be full of mood-enhancing chemicals, a new study reports that chocolate could help ward off preeclampsia, a condition during pregnancy characterized by high blood pressure and the presence of protein in the urine.
Next Nine Months quotes Rueters as saying:
Chocolate, especially dark chocolate, is rich in a chemical called theobromine, which stimulates the heart, relaxes smooth muscle and dilates blood vessels, and has been used to treat chest pain, high blood pressure, and hardening of the arteries, Dr. Elizabeth W. Triche of Yale University in New Haven, Connecticut and colleagues write.
The study finds that women eating five or more servings of chocolate each week during the first trimester were at 19 percent lower risk than those who ate chocolate less than once a week. Good news for the chocoholics!
According to The Current Online, “Dark chocolate has a stronger, more intense chocolate flavor and a hint of bitterness that not everyone prefers. Ironically, the bitterness is associated with some good things.”
Pregnant or not, here are some purported benefits of dark chocolate:
- Chocolate releases endorphins, hormone-like natural substances that produce a feeling of pleasure.
- Chocolate contains caffeine and antioxidants, which are found to produce a feeling of relaxation (compared to coffee, which also has caffeine and antioxidants, but creates tension.) The lower levels of caffeine improves alertness, and the mild stimulate theobromine relaxes the smooth muscles of the lungs.
- Chocolate contains magnesium and iron, which may explain why women, who need more of these nutrients, crave chocolate.
- Chocolate contains tryptophan, which is one of the building blocks that the body uses to make serotonin. Serotonin is a neurochemical associated with pleasure.
- Chocolate contains two other neurotransmitters. Phenylethylamine stimulates the body’s pleasure centers. Anandaminde targets the same brain structures as the active ingredient in marijuana, THC. These two substances inhibit the breakdown of anandamide, which prolongs its pleasurable effect.
- Chocolate contains polyphenols, chemicals that act as antioxidants. Antioxidants have been associated with cell-protection, anti-aging and other health benefits. They gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments
- Dark chocolate lowers high blood pressure (But you have to balance the extra calories by eating less of other things.) This is due to compounds called plant phenols– in this case cocoa phenols.
Just remember that these benefits come with dark chocolate only… the darker the better!
