Pregnancy Considerations
Pregnancy Considerations In our department, you can find a wide range of information about exercise, healthy eating, common diseases during pregnancy and many other subjects.
Healthy eating
Healthy eating:
You don't have to give up all your favorite foods while you're pregnant. You should only eat properly and choose healthy foods by making the right choices. In general, most women need an extra 300 calories per day during pregnancy. However, exactly how many extra calories you need depends on your pre-pregnancy weight. Follow the recommendations below. Pay attention to your portions; You may be eating more than you think. Avoid too much sugar and fat.
Safe Foods
Not all foods are safe for pregnant women. Some contain high levels of chemicals that can affect the baby's development. Some may cause you to get an infection that could harm the baby.
Stay away from:
- Swordfish and glass eyes. These fish have a high percentage of mercury. Mercury can pass to the growing fetus and cause serious health problems.
- Shellfish such as oysters and mussels
- Raw meat, poultry and seafood. Cook them thoroughly to kill all the bacteria.
- If you are going to eat foods such as ham, turkey and salami, heat it and eat it.
- Frozen meat. Canned people are safer.
- Smoked seafood frozen without cooking. Canned people are safer.
- Scrambled eggs or raw - all dishes made with undercooked eggs.
- Unpasteurized milk and all foods made of milk.
- Unpasteurized fruit juices
- Raw vegetable sprouts such as legumes, radishes and mung beans
- You should not eat too much liver. The liver contains a large amount of Vitamin A, which can cause birth defects.
Some studies; If you, your spouse or a member of your family has food allergy, your baby may have this kind of allergy in the future. Therefore, you can talk to a specialist about what to do when planning or breastfeeding your pregnancy diet.
Mercury and Fishes
Fish is an easy meal to prepare. It is rich in protein and low in fat. However, pollution in our seas increases the mercury level of some fish, which can damage the brain and nervous system of the developing baby.
What is Mercury? Mercury is an element present in nature. It is used in many products such as thermometer, battery, dental fillings. If a mother is exposed to excessive levels of mercury before or during pregnancy, her and her baby's health may be compromised.
What are the health consequences of mercury exposure? Mercury damages many parts of the body, such as the nervous system, lungs, kidneys, vision and hearing. The severity of the risk depends on how much mercury is exposed. The risk is mostly for fetuses and children. Severe damage to the nervous system of the fetus exposed to mercury while still in the womb may occur. Brain damage, learning disorders and hearing loss may occur.
Omega 3 Fatty Acids During Pregnancy
It is very important to follow a healthy diet during pregnancy. During pregnancy, your baby gets the nutrients and vitamins he needs from the foods you eat. Omega 3 fatty acids are one of the most important nutrients that mothers should take.
Omega 3 Fatty Acid Types:
- Alpha-linolenic Acid (ALA)
- Eicosapentaenoic Acid (EPA)
- Docosahexaenoic Acid (DHA)
Each type of Omega 3 fatty acid has a different function. ALA is not produced by the body. It should be taken from foods such as walnuts, flax seeds and soy sprouts. Our bodies can convert small amounts of ALA to EPA, then DHA, but this process is not very efficient. The best way to get enough EPA and DHA is to eat the food that hosts them. But only a few nutrients contain DHA and EPA.
Benefits of Omega 3 Fatty Acids:
Adults: Omega 3 fatty acids improve human health. Studies have shown that especially DHA and EPA omega 3 acids lower blood pressure and help protect our heart health and reduce the risk of heart diseases such as high cholesterol and vascular obstruction. They also reduce the risk of heart attack. DHA is also important for brain health.
During Pregnancy and Lactation: Pregnant and nursing mothers omega 3 acids, especially DHA is very important. DHA is the most common omega 3 in the brain and eyes. It helps the baby's brain development, eyes development and function. Women should take at least 200 mg of DHA per day.
How to Take Omega 3 Fatty Acids? DHA and EPA are found in fatty fish, fish oil, milk, fruit juice, bread and yogurt. However, expectant mothers should pay attention when eating fish. Some fish have very high levels of mercury, which can harm the unborn baby. Other fish are safe if they are eaten in the recommended amounts. ALA is found in foods such as walnuts, flax seeds, soybean sprouts and olive oil. Fish are a source of DHA because of the nutrients they eat in nature. DHA is not found in farm fish. Pregnant women can eat salmon, sardines and trout up to 350 grams per week. Marine fish is a good source of DHA and allows pregnant women to get enough DHA. DHA can also be taken from tuna, but pregnant women should not eat more than 170 grams of tuna a week.
If you cannot get enough DHA from food, you can also take it in the form of pills containing at least 200 mg DHA. Many prenatal supplements are found in DHA, whether from fish oil or other sources.
There are some health risks in fish oil products. Always consult your physician before using these products.
- Fish oil taken for months can cause Vitamin E deficiency. For this reason, Vitamin E is used in addition to fish oil products. Most prenatal vitamins contain Vitamin E. Since the use of vitamin E products increases the level of this vitamin, pregnant women should be careful about the amount of vitamin E they take.
- Omega 3 fatty acids and fish oil can increase the risk of bleeding such as nosebleeds and blood in the urine.
food safety
When preparing food for yourself and your family, you should follow the steps below.
Cleaning
- Wash your hands with soap and warm water for at least 20 seconds before and after meals.
- Do not eat all fruits and vegetables without washing. If the shell is still not cleaned, peel off.
- Extract the outer leaves of leafy green vegetables such as lettuce and spinach.
- After washing the fruits and vegetables, dry them with a paper towel so that the bacteria are reduced.
- Wash all materials and cutting boards with hot soapy water every time. Use other types of cutting boards, as germs can survive more on other types of wood.
- After preparing the meal, clean the counter with hot soapy water.
Divide
- Use a cutting board for raw meat, chicken and fish. Use another cutting board for salad ingredients.
- Keep raw meat, chicken and fish separate from other foods.
To bake
- Use a food thermometer. So you can cook food to a safe degree. Remember, you can't tell if food is cooked or not by just looking at it.
- When using a microwave oven, stir the food, turn it and cover the food. In this way, every part of the food becomes hot and bacteria do not grow in cold places.
- Boil the sauce, soup and broth thoroughly while reheating.
cool
- Keep the refrigerator cool enough.
- Keep all cut or peeled food in the refrigerator.
- Cool any excess food within 2 hours. Put food in shallow containers so that it cools more quickly.
- Keep thawed meat, chicken and fish in the refrigerator and do not leave them on the counter.
- Do not overfill the refrigerator, otherwise your food will not cool down sufficiently.
Vitamins and Minerals During Pregnancy
Vitamins and minerals help your body stay healthy by providing the necessary nutrients. You can obtain the necessary vitamins with a healthy diet including:
- Fruit
- Vegetables
- Whole grain bread and pastas
- Dairy products
- Beans
- Lean red meat
- Chicken.
- Fewer varieties of fish
Supplements Some people cannot get enough vitamins and minerals with foods. In this case they need to take vitamin supplements. This supplement is usually in the form of pills or capsules. Some examples of people in need of reinforcement are:
- Pregnant women should take multivitamin containing 400 micrograms of folic acid a day to prevent congenital defects. It is still a good idea to take multivitamins even if the woman wants to get pregnant, even if she is on a pill.
- Pregnant women often take a prenatal vitamin. They contain the necessary nutrients and folic acid needed during pregnancy.
- People with certain health conditions may need extra vitamins and mineral supplements. Some diseases such as anemia occur because there is not enough nutrients in the body, such as iron. Those with such ailments use extra vitamins.
Important Nutrients in Pregnancy Folic acid is the most important substance found in many prenatal vitamins.
- Folic acid helps prevent birth defects in the brain and spinal cord. It also protects pregnant women against cancer and crisis.
- Pregnant women should take food or supplements containing 600 micrograms of folic acid daily.
- Most prenatal vitamins contain 600 - 1000 micrograms of folic acid.
Iron is also an important nutrient for pregnant women. This is found in prenatal vitamins.
- Iron helps to strengthen the muscles of mother and baby.
- Prevents anemia.
- Reduces the risk of premature birth and low weight birth.
Calcium is also found in prenatal vitamins; Helps strengthen bones and teeth.
- Nerve, muscle and circulatory system provides healthy.
- If the expectant mother doesn't get enough calcium, she will get the calcium she needs from her bones to give the body to the baby.
- Lack of calcium in the bones may cause osteoporosis in later years.
DHA is a kind of omega 3 fatty acid. It contributes to the development of the baby's brain and eyes.
- Women should take 200 mg DHA per day.
- Prenatal vitamins containing DHA can be difficult to find. Besides some prenatal vitamins, only DHA-containing products can be found.
Remember; Before taking any vitamins, discuss with your doctor whether you need it and how much you should take. Some supplements are dangerous during pregnancy. High doses may also be risky. For example, too much Vitamin A intake during pregnancy can cause birth defects in the baby.
Calcium in Pregnancy
Calcium is used all over the body. Provides strong bones and teeth. If a woman doesn't get enough calcium, her body gets it from her bones. This process causes weakening of the bones and osteoporosis over time. As a result of osteoporosis, the bones become weaker and brittle.
Whether or not pregnant between the ages of 19 and 50, the amount of calcium that all women should take is 1000 mg per day. 1300 mg until the age of 18 is.
During the 2nd and 3rd trimesters (3 months) and during the breastfeeding period, your body absorbs more calcium from food than during pregnancy. The baby needs this extra calcium for healthy teeth and bones. If the expectant mother doesn't get enough calcium, she will get the calcium she needs from her bones to give the body to the baby.
Unfortunately, many women do not get enough calcium. Women usually take 700 mg of calcium per day. In addition to eating calcium-rich foods, many women rely on vitamin supplements. These supplements generally have one-third of the recommended daily amount of calcium.
What can you do? Be sure to take sufficient calcium before, during and after pregnancy. Dairy products are the richest in calcium. For example; like skim milk, yogurt, cheese. Other sources of calcium are dark green leafy vegetables such as broccoli and cabbage, orange juice, and breakfast cereals.
If you can't get enough calcium from your diet, you can supplement it with additional supplements. You can use supplements containing calcium carbonate.
Do you take the required amount of calcium per day?
How much calcium do you take every day? Studies show that you are not taking as much as you think. You can understand this by using the tables below.
Some Tips for Choosing and Using Calcium Supplement:
- Take your calcium tablet at meals. Thus, it is perceived as part of the normal routine and is more easily absorbed. The body only absorbs 600 mg of calcium at a time, so you may need to take calcium more than once a day.
- Keep your calcium tablet in a few places such as bathroom, kitchen, bag, so that it catches your eye during the day and don't forget to take it.
- Avoid supplements containing bone powder and dolomite. These products may also contain toxic substances such as lead, mercury and arsenic.
A Few Tips for Healthy Bones:
- Exercise regularly. Even a simple exercise like walking is a good start for strong bones.
- Make sure you get enough vitamin D. Vitamin D helps the body to absorb calcium. Your body obtains vitamin D from sunlight, which is another good reason to go for a walk. Vitamin D-containing foods include vitamin D-fortified milk, egg yolks, salmon and other fish.
Caffeine Intake
Caffeine, taken in small amounts, has no effect on fertility, and is harmless during pregnancy. One and a half cups of coffee can be drunk during pregnancy. The amount of caffeine in a cup of coffee varies. Chocolate, tea, cola, coffee ice cream and some over-the-counter medicines also contain caffeine.
Do not drink more than 1½ cup of coffee per day. It is healthier for you and your baby to drink water, milk or juice. Decaf can consume coffee, cola and tea. But remember, they also contain some caffeine.
Weight Gain in Pregnancy
It is necessary to be careful about the weight gain during pregnancy. Too much or too little weight can be harmful to the baby. How much weight you need to gain during pregnancy depends on how much weight you have before pregnancy. Proper weight gain during pregnancy is important for the baby's health. In women who gain very little weight, there is a possibility that the baby will be born with low weight. In women who have gained too much weight, the baby is premature and very overweight. It may also have diabetes, high blood pressure and varicocele problems.
Usually during pregnancy, most women need an extra 300 calories per day. However, exactly how many calories you need is proportional to your pre-pregnancy weight.
How Much Weight Should You Get? Below are some charts regarding weight gain during pregnancy. However, do not forget to talk to your doctor for your specific weight.
If you started your pregnancy at a normal weight; Can be taken between 11 and 15 pounds in 9 months. 1. If you assume that you will get 500 grams - 2 kilos in 3 months, you can gain up to 500 grams per week in the 2nd and 3rd months.
If You Have Begun Weakly During Pregnancy; It is beneficial to gain a little more weight in 9 months. Because there is a possibility that the babies of the expectant mothers will be born small. It is generally recommended to take 12 to 18 pounds. 1. If you assume that you will gain 500 gr - 2 kilos in 3 months, it is useful to try to gain more than 500 gr in a week in the 2nd and 3rd months.
If you started the pregnancy period with excess weight; Can be taken between 6 and 11 pounds in 9 months. 1. If you assume that you will get 500 grams - 2 kilos in 3 months, you can gain up to 250 grams per week in the 2nd and 3rd months. You may try not to gain excess weight, but you should not try to lose weight during pregnancy because it can harm the baby.
If you started the pregnancy with the problem of obesity; Can be taken between 4 and 9 pounds in 9 months. 1. If you assume that you will gain 500 gr - 2 kilos in three months, you can gain less than 250 grams per week in the 2nd and 3rd trimesters.
It is best to lose weight slowly and regularly. 1. If you gain less than 2 pounds in three months, do not worry and try to make up for it later.
Pregnancy and Overweight
If a woman is overweight or obese before pregnancy, she faces some health risks. However, it can follow some steps to protect the health of itself and the baby.
Health Risks for Pregnant Women with Overweight or Obesity Problems: Women with a high body mass index may have problems such as high blood pressure and diabetes during pregnancy. They may have problems during childbirth and their babies may develop serious health problems.
Gestational Hypertension: Gestational hypertension occurs when a pregnant woman has a sudden increase in blood pressure during the second half of her pregnancy. If a pregnant woman has high blood pressure, she may need to use medication and prenatal routine check-ups can be done more frequently. Gestational high blood pressure usually goes away spontaneously after the baby is born. High blood pressure during pregnancy may be a sign of preeclampsia.
Pregnancy-related High Blood Pressure and Seizure (Preeclampsia and Eclampsia): Preeclampsia is a serious condition that can manifest itself with high blood pressure and protein in the urine. If left untreated, it can become a life-threatening condition called eclampsia. Eclampsia can lead to stroke and coma. Fortunately, this disease is a rare condition in women who take care of regular prenatal care. A patient with preeclampsia may need to stay in hospital for a while after delivery. This is necessary for the health of both the baby and the mother.
Pregnant women should be careful about the following symptoms;
- Headache
- Disorder of vision
- Fast weight gain
- Swelling in hands and percent
- Pain in the upper right abdomen
Gestational Diabetes: Gestational diabetes occurs when a pregnant woman's body has problems controlling glucose (sugar) levels in the body. Glucose is the main fuel source of the body. If your glucose level is too high, serious health problems may occur for you and your baby. Gestational diabetes may develop in 3 or 5 out of every 100 pregnant women. Gestational diabetes goes away after birth, but 50% of women may experience diabetes later in life.
Birth: An overweight or obese mother may have problems during or after childbirth. The higher the body mass index, the higher the cesarean section rate. Compared to other pregnant women, there is a problematic process in the recovery of overweight pregnant women after cesarean section.
Babies of Overweight or Obese Mothers: These babies will have their own problems. E.g;
- Premature
- Having some birth defects
- Need extra attention in preterm delivery intensive care unit
- Childhood obesity
What You Can Do / Pre-pregnancy: Regular check-ups before getting pregnant are important to avoid these health problems. If you are overweight or obese; you can lose weight with the help of a dietitian, you can follow a healthy diet and do sports.
What You Can / Pregnancy Order: If you are overweight at the beginning of pregnancy, do not start dieting. Meanwhile, diets prevent your baby from getting the nutrients it needs for growth and development. In general, it is normal for overweight mothers to gain 7-12 kg during pregnancy. Obese women can gain 5 to 9 pounds.
Exercise During Pregnancy
In the past, pregnant women were asked to sit and stretch their feet. But time has changed. Healthy pregnant women should do aerobics for at least 2 ½ hours per week. This means that at least 30 minutes of sports should be done per day. Aerobics include walking, swimming and dancing.
Why Exercise Is Good for You? Exercise in the short term prevents you from feeling physically and emotionally and burning excess calories. Those who exercise regularly develop strong muscles, bones and joints. In the long term, the benefits of regular exercise are more impressive; premature birth, heart problems and other serious diseases. There are also benefits to exercising for pregnant women. Helps prevent the development of gestational diabetes. In pregnant women with gestational diabetes; This discomfort is controlled by regular exercise and changes in the diet. Stress is reduced by exercising; increases the stamina for labor and the moment of birth. It also helps to cope with the postpartum period. Exercise also makes it easier to be energetic and to lose weight after birth.
Before You Begin: Be sure to talk to your doctor before you start exercising. It may not be right for all pregnant women to exercise, especially those at risk of preterm birth. The next step is to decide what type of exercise to do. You should choose the things you will enjoy. You might want to try different things. For example, you can walk, jog or dance for 30 minutes. Swimming is also a very good sport, especially during pregnancy. You can also attend yoga classes and aerobics classes for pregnant women.
Be careful when choosing activities. Avoid sports such as horseback riding or skating that are at risk of injury. Stay away from exercises that require you to lie on your back, especially after 3 months. Lying on your back may endanger the baby by blocking blood flow to the uterus. As a result, never do scuba diving. This activity can cause very dangerous bubbles in the baby's circulatory system.
While exercising, pay attention to your body and how you feel. Do not overdo the exercise. Increase your fitness by level. If you experience serious problems with vaginal bleeding, dizziness, headache, chest pain, fetal movement or contraction, stop exercising and contact your doctor immediately.
Warning Signs to Stop Exercise and Call Your Doctor
If any of the following symptoms occur, stop exercising and call your doctor;
- Bleeding from the vagina
- Forced or painful breathing before exercise
- Dizziness
- Headache
- Chest pain
- Muscle weakness
- Pain or swelling in the calves
- Early birth
- Reduction of fetal movement
- Fluid leakage from the vagina
Conditions that make exercise dangerous during pregnancy
If you have any of the following conditions, do not exercise and consult your doctor;
- Heart disease
- Lung disease
- Insufficient cervix: The cervix is the narrow and outer part of the uterus. If it is weak, it may not keep the fetus inside the uterus.
- Preterm labor (before 37 weeks of gestation)
- Multiple pregnancies are in danger of premature birth.
- Bleeding from the vagina during 4 - 9 months of pregnancy
- Placenta Previa: Placenta is located in the lower part of the uterus or cervix.
- Hypertension
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