A Guide to Improving Prenatal Health

Bringing a new life into the world is a remarkable journey that begins long before the first cries are heard. Prenatal health plays a crucial role in ensuring a smooth and healthy pregnancy. By focusing on essential aspects like diet, exercise, stress management, and targeted supplements, expectant mothers can create an optimal environment for the growth and development of their precious little ones.

Nourishing Diet

A balanced and nutritious diet is the cornerstone of a healthy pregnancy. Incorporating a variety of nutrient-dense foods provides essential vitamins and minerals crucial for fetal development. Focus on a diverse, whole-foods diet that includes a colorful array of fruits, vegetables, legumes and lean proteins. While every nutrient is needed for the growing baby, there are a few key nutrients that should be supplemented along with a healthy diet.

These not only support the baby's development but also contribute to the overall well-being of the mother.

Regular Exercise

Staying active during pregnancy has numerous benefits. Engaging in moderate exercise helps maintain a healthy weight, reduces the risk of gestational diabetes, and improves mood and sleep. Many women can maintain relatively vigorous exercise for at least the first several months of pregnancy but as the pregnancy progresses, low-impact activities like walking, swimming or yoga should be prioritized. Always consult with your healthcare provider before starting a new exercise routine to ensure it aligns with individual pregnancy considerations.

Stress Management

Pregnancy can be an emotionally charged time, and managing stress is crucial for the well-being of both mother and baby. Incorporate relaxation techniques such as deep breathing, meditation, or prenatal massage into daily routines. Taking time for oneself and communicating openly with a partner or support system can alleviate stress and promote a positive emotional state.

Prenatal Vitamins

Supplements, especially prenatal vitamins, play a vital role in compensating for any nutritional gaps in the diet. These vitamins typically include folate, iron, calcium and other essential nutrients crucial for fetal development. Consistent and proper intake of prenatal vitamins ensures that the mother and baby receive adequate nutrition.

Omega-3 Fats

Omega-3 fatty acids, found in fish oil, are essential for the development of the baby's brain and eyes. Incorporating sources of omega-3 fats, such as fatty fish (like salmon or trout) or algae-based supplements, supports healthy neurological development. We recommend supplementing with omega-3 supplements, as many sources of fresh fish can be contaminated with excess levels of mercury, a heavy metal that is extremely detrimental to developing neurological (brain and nerves) systems. Omega-3 supplements today are extremely clean and free of these and other contaminants.

Methylated Folate

Folate and folic acid are terms often used interchangeably, but they refer to different forms of vitamin B9, a water-soluble vitamin that is essential for the proper development of the baby’s brain and spinal cord, known as the neural tube in the developing fetus. 

Folic acid is the synthetic form of vitamin B9; it’s created through industrial processes and is used in supplements and fortified foods. Folate refers to the naturally occurring form of vitamin B9 found in food. It is present in various fruits, leafy green vegetables, legumes, and other natural sources. Folate is a generic term encompassing several different forms of the vitamin.

Folic acid may not be properly converted into its active form in the body because some people have genetic variations that inhibit this process. Known as a MTHFR gene variation, this is a common issue and may be the cause of miscarriages and other problems with the developing fetus. 

The solution to this is to only use the methylated form of folate, known as 5-methyltetrahydrofolate (5-MTHF), which the body can use even if a person has the genetic MTHFR variation.

Be sure your multivitamin contains 5-methyltetrahydrofolate and not just folic acid. You can see how this appears on the label of Basic Prenatal and 5-MTHF.

Calcium

To meet the increased calcium needs during pregnancy, it is important for expectant mothers to consume a balanced diet that includes good sources of calcium, such as dairy products, leafy green vegetables, fortified plant-based milk, and certain nuts and seeds. 

Calcium is an essential mineral that plays a crucial role in supporting overall health, and its importance becomes even more pronounced during pregnancy.
Here are several reasons why calcium is particularly important during this time:

• Calcium is vital for the development of the baby's bones and teeth. As the fetus grows, its skeleton undergoes significant development, and a sufficient supply of calcium is necessary to ensure proper bone formation.

• Prevention of Neural Tube Defects: Adequate calcium intake during pregnancy has been associated with a reduced risk of neural tube defects in newborns. Neural tube defects, such as spina bifida, occur in the early stages of pregnancy and involve incomplete development of the spinal cord or brain.

• Maternal Bone Health: Pregnancy places additional demands on the mother's body, as the growing baby requires calcium for its skeletal development. If the mother's calcium intake is insufficient, her body may draw on her own calcium stores, potentially affecting her bone density. Ensuring an adequate calcium intake helps protect the mother's bone health during and after pregnancy.

• Reducing the Risk of Hypertension: Calcium has been linked to the regulation of blood pressure. Adequate calcium intake during pregnancy may contribute to reducing the risk of pregnancy-induced hypertension, also known as preeclampsia, which can have serious implications for both the mother and the baby.

If a woman doesn’t consume dairy products, the following non-dairy foods are also rich in calcium:

• Almonds (1 cup contains 385 mg calcium)
• Figs (1 cup contains 241 mg calcium)
• Tofu (Amounts vary from around 250mg to 800mg per half cup depending on brand)
• Beans (150mg per cup)
• Sunflower seeds (100mg per cup)
• Edamame (100 mg per cup)
• Broccoli, kale, mustard greens, collard greens and okra each contain roughly 80mg per cup

Otherwise, a calcium supplement is a good idea.

In conclusion, a holistic approach to prenatal health involves a combination of a well-balanced diet, regular exercise, effective stress management, and targeted supplementation. By nurturing their bodies and minds during pregnancy, expectant mothers can lay the foundation for a healthy, thriving future for both themselves and their little ones. Always consult with healthcare professionals for personalized advice and guidance tailored to individual needs.