Pregnancy is a beautiful and often overwhelming time in a women’s life. There are new physical, mental and emotional changes happening practically every single day and a mountain of information and advice everywhere you turn. While there are several standard do’s and don’ts we can all appreciate - like abstaining from alcohol and smoking, avoiding second hand smoke, eating well and resting - there are also a number of recommendations that aren’t quite so straightforward.
We know these things are good for us – but why? Well, moms-to-be, here are your answers!
Why are prenatal vitamins essential?
Because your body is changing so rapidly, the demands on your system are extensive which means you require more nutrients than usual. Prenatal vitamins help supply the extra vitamins and minerals your body needs before and during pregnancy.
Most prenatal vitamins also contain a small amount of iron which can be helpful for supporting the increase in blood volume that also occurs during pregnancy.
What causes morning sickness and how do I decrease the effects?
There are many theories about what can cause morning sickness in pregnancy including significant changes in hormone levels, hypoglycemia or low blood sugar. Morning sickness can start around 6 weeks in pregnancy but usually subsides around 11-12 weeks as most women enter their second trimester.
Unfortunately, for some, extreme nausea and vomiting can continue throughout the entire pregnancy. Known as a condition called Hyperemesis Gravidarum (HG), it can cause dehydration and weight loss and may require rehydration via IV therapy.
For patients experiencing morning sickness, having an empty stomach can make symptoms worse, therefore ensuring you’re snacking on easily digestible foods like crackers or fruit can help quell the nausea, as can drinking ginger ale or taking ginger tablets. High doses of vitamin B6 have also shown promise but it’s particularly important you discuss this option with your midwife or primary health care provider before trying it for yourself.
Why is folic acid or methyltetrahydrofolate so important?
Folate or vitamin B9 is an essential nutrient our bodies need to create DNA, amino acids and protein, as well as help with vitamin metabolism. It is abundant in green leafy vegetables, nuts and beans and is essential to fetal development. It’s especially important in the development of the spine and nervous system and decreases the risk of neural tube defects or spina bifida.
The rapid growth that comes with pregnancy demands a higher than normal concentration of folate which is why it is highly recommended that women supplement with folic acid or methyltetrahydrofolate (the active form of folate) before pregnancy if possible and definitely during pregnancy.
What is choline?
Choline is an essential nutrient required for membrane biosynthesis and tissue expansion, neurotransmission and brain development. In 2017 the American Medical Association recommended that choline should be available in prenatal vitamins at “evidence based” levels. And then in 2018 American Academy of Pediatrics recognized choline as a ‘brain-building’ nutrient and recommended that pregnant women and young children consume an adequate intake daily.
Choline can be found in the food we eat, including, beef, eggs, chicken, fish, and pork as well as non-animal sources like nuts, legumes and cruciferous vegetables like broccoli, kale and cauliflower. It’s important to ensure that your prenatal vitamin also contains choline as daily dosing is important.
Why is exercise important during pregnancy?
Moving our bodies in every stage of life is vital for metabolism, strength and endurance. The same is true during pregnancy. Physical activity helps reduce backaches, constipation, swelling and bloating while improving energy, supporting healthy blood sugar levels and improving our mental and emotional wellbeing.
Activities like yoga, walking, swimming and cycling are all encouraged and any activity you were involved in pre-pregnancy – with the exception of contact and extreme sports that risk injuring the abdomen - is likely still safe to continue. However, there are always exceptions to the rule so please remember to discuss your exercise preferences with your midwife or primary health care provider.
How much water should I drink per day during pregnancy?
Throughout pregnancy, blood plasma volume will increase up to 50%, and because your blood is responsible for supplying oxygen and nutrients to your baby while taking away carbon dioxide and waste products – adequate water intake is essential! Staying well hydrated will also help prevent constipation, hemorrhoids, fatigue and swelling.
8-10 glasses a day is the standard recommendation, with an extra boost any time you’re working out or increasing your activity level.
The books and resources available to new moms in enormous. The sheer volume of advice can often be a lot to take in which is why it’s so important to surround yourself with a supportive network of family, friends and healthcare practitioners. When in doubt, be sure to reach out to your midwife, obstetrician or healthcare provider to get your questions answered accurately and find the best solutions for you and your baby.
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