Congratulations!
You may have recently found out you were pregnant, and this can be the best news of your life!! It can also be somewhat overwhelming, with all the new “do’s and don’ts” that come along with insuring that you have a healthy pregnancy and a healthy new-born.
Of course you will schedule a visit – if you haven’t already – to your OB/GYN doctor. They will probably suggest taking a good pre-natal vitamin and possibly a folic acid supplement. They will also emphasize that this is probably the most important time of your life to lead a healthy lifestyle, which includes a healthy diet and regular exercise routine. Don’t forget, everything you do now, you’re doing for two!!
Eat Healthy
Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. An article in WebMD states that you should consume about 300 more calories per day than you did before you became pregnant.
Although nausea and vomiting are unpleasant but common experiences during the first trimester, it is very important that you take prenatal vitamins and eat a well balanced diet.
- Eat a variety of foods to get all the nutrients you need. Recommended daily intake includes 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
- Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables. If you find you’re not getting an adequate intake of fiber, supplement your diet with an all natural fiber product such as Konsyl Original Formula, safe for use by pregnant and nursing women.
- Eat and drink at least four servings of dairy products and calcium-rich foods a day so that you get 1000-1300 mg of calcium in your daily diet.
- Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.
- Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, brussels sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C each day.
- Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent various birth defects.
- Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe. Be aware, however, that excessive vitamin A intake (>10,000 IU/day) may be associated with fetal defects.
Exercise
Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. WebMD states that there is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build the strength needed for labor and delivery.
If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Don't try to exercise at the same level you did before you were pregnant, instead, do what's most comfortable for you now. Low impact aerobics are encouraged versus high impact. Do not let your heart rate exceed 140 beats per minute.
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 If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your health care provider, but do not try a new, strenuous activity. Walking is considered a good form of exercise when pregnant.
The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, to achieve the following benefits:
- Helps reduce backaches, constipation, bloating, and swelling
- May help prevent or treat gestational diabetes
- Promotes muscle tone, strength, and endurance
The Good, The Bad and The Ugly
We have covered the good diet and exercise routines you should follow, and when combined with adherence to your doctor’s advice, nothing bad should occur and you will give birth to a happy, healthy baby boy or girl (or maybe both!). There are, however, some ugly conditions that can occur while pregnant that you should be aware of, and how best to treat them.
Preeclampsia
Preecampsia is a dangerous condition in which a pregnant woman develops high blood pressure and protein in the urine. It can lead to stroke or impaired kidney function, decreased blood flow to the placenta, seizures and, if other complications arise, possibly death. Study findings published online July 17, 2008 in American Journal of Hypertension showed that women who increased their fiber intake in the first trimester of pregnancy had a lower risk of preeclampsia.
In this study, it was found that after adding 5g of fiber, a 14% reduction was seen for preeclampsia. It was reported that the women in the study who ate the highest amounts of fiber (at least 21g per day), had 67% lower chance of preeclampsia than the women who got the least amount of fiber – less than 11.9 g per day.
Constipation and Pregnancy
Constipation means that a person has three or fewer bowel movements in a week. The stool can be hard and dry. Sometimes it is painful to pass. Constipation is common in women in general and particularly a problem for pregnant women.
Fiber increases the amount of water content in fecal matter, creating more bulk and softer, well-formed stools. It helps the bowel system function naturally and avoids the harsh, irritating effects of habit-forming, stimulant laxatives.
The best treatment for constipation is a high-fiber diet and plenty of water and exercise. Also, avoid long periods of standing or sitting. Your doctor may prescribe an all-natural psyllium fiber supplement like Konsyl Original or Konsyl Easy Mix. The fiber in Konsyl is safe and effective for both the pregnant woman and her baby. Pregnant women can take psyllium fiber daily. |
