Discomforts of Pregnancy

Enjoy a Fit Not Fat Pregnancy

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“Some of the common blunders expectant moms make could increase their risk of developing serious consequences like gestational diabetes, high blood pressure, or a bacterial infection that can be transmitted to the fetus.”- Fit Pregnancy

Author: Susan Hall
The decision to have a baby is a big one. You and your partner have decided the time is right or perhaps you became pregnant unintentionally and now you are trying to come to terms with the reality of pregnancy. Many things will enter your mind, but the one thing you might be overlooking is your own physical condition.

If you were to consider running a marathon you would ask yourself, “Can I run 26 miles? Unless you are already an athlete the answer will be a resounding, No! Marathon runners train constantly to stay fit enough to take part in a 26 mile 3-4 hour event. Pregnancy is like entering a marathon that takes 9 months to complete.

In an ideal situation you would go into training for pregnancy to ensure that you are fit enough to take on this wonderful marathon. Few people tackle pregnancy in such a manner. One very important thing to remember is to keep your weight within certain parameters. Underweight women may experience weight related infertility, as will those classified as obese. Aim for a body mass index (BMI) of between 20-25. Smoking has an even greater effect and can severely reduce your fertility. One vitally important measure you should take prior to and during pregnancy is to increase your daily intake of folic acid. The normal healthy diet will provide 200 micrograms, which should be increased to 600 micrograms with supplements. If taken prior to and for the first 12 weeks of pregnancy it will reduce the risk of neural tube defects such as Spina Bifida.

The prospective father should also “go into training” by sticking to a health balanced diet and reducing his alcohol intake to aid his fertility. It has been found that a zinc deficiency can result in reduced male fertility, which can be caused by high levels of alcohol consumption. Selenium is also a very important nutrient for male fertility and is found in cereals, seafood, meat, mushrooms and Brazil nuts.

Being overweight during pregnancy can be dangerous for both mother and child with high blood pressure and gestational diabetes being just two of the problems encountered. If you have any consideration for the health and development of your child then you absolutely must stop smoking, along with the consumption of alcohol and the reduction of caffeine intake, which reduces the body’s ability to absorb iron and other nutrients. Ideally you will stop these vices prior to conception but many pregnancies are unplanned so simply stop as soon as you confirm you are pregnant.

“…by doing exercises that strengthen the muscles supporting the uterus, women stand to experience fewer complications like backaches, ankle swelling and fatigue during pregnancy, and their bodies will be better prepared for the rigors of childbirth, too.” -WebMD.com

Weight gain during pregnancy is perfectly natural, but never use the excuse “I’m eating for two.” A total weight gain of 27 lbs during the term of pregnancy is considered ideal. Increases above this figure will not necessarily increase the baby’s birth weight but will add additional fat to your body that you may find exceptionally difficult to take off after your pregnancy.

A healthy balanced diet is essential, and your daily intake should include high fiber in the form of fruit, vegetables, grains and pasta. You can also consider dairy products including milk, yogurt and cheese for the calcium but keep in mind that many people have difficulty digesting pasteurized dairy products (including your fetus and newborn). Dairy products are not the only source of calcium so do not feel obligated to eat dairy just because you are pregnant. You could be working on a terrible case of colic after the birth.

Oily fish should be eaten twice a week, including Salmon, Mackerel, Trout and Sardines. Try to stick with certified mercury free fish such as Wild Alaskan Salmon due to the fact that mercury is a potent neurotoxin and is implicated in autism among other childhood neurological disorders. Foods to avoid or seriously reduce include sugar rich and high saturated fat baked and processed foods like cakes, biscuits, carbonated beverages and chocolate.

One benefit of the increased fiber intake of a produce rich diet is reducing the problem of constipation that is often suffered during pregnancy. Do not forget to offset any increases of fiber in your diet by proportional increase in fluid intake in the form of water and natural fruit drinks.

“I see a lot of women who feel like they have a license to eat anything and everything when they become pregnant, but doing so can cause complications for the mother and the baby.” Dr. Trester, Iparenting.com

If a balanced diet is followed some believe that it is not necessary to take any other vitamin supplements, but it is extremely difficult to meet your nutritional requirements through food sources alone even when you are not pregnant, so using a food based prenatal vitamin is essential during pregnancy. Although vitamin A is generally good for you, pregnant women should avoid too much synthetic vitamin A, which is why we always recommend a food-based prenatal vitamin. Synthetic vitamin A can build up in the mother’s liver and affect the fetus.

It is important to engage in regular, gentle exercise during your pregnancy such as prenatal yoga, pilates and daily walking. With the correct guidance you can stay in shape, produce a health baby, enjoy a shorter labor and quickly regain your body tone. Following these guidelines you should enjoy a fit not fat pregnancy. If you would like to learn more about your exercise and dietary needs before, during and after childbirth, feel free to visit my web page for further advice. Susan Hall

About the author:
Susan Hall is a UK based freelance article writer. Her main areas of interest are health and the internet. http://www.usemyinfo.com/pregnant

Image Source: http://flickr.com/photos/haskins/524173124/

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