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The Invisible Effect of Light (Colors) on Our Body

We can often feel that colors have different effects on the human body and mind. For example, red color excites people or blue calms. Is there data or scientific research to support this claim?

We've known for a long time how the physiological mechanism that makes man see nature in color works for a long time, but in recent years we have begun to discover a new pathway that can illuminate the invisible effect of light.

Just as the ears have an effect on maintaining our balance, our eyes have two different functions. Cone and rod cells in our retina are responsible for our vision. Stick cells allow us to see around us and cone cells allow us to perceive colors. Our cone cells produce electrochemical signals for the light it perceives to go to the brain region where visual images will occur, and these signals are transmitted to the brain through the nerve cells (Ganglion cells) in our eyes. However, some ganglion cells in the retina also signal to the hypothalamus, which has no role in visualization. It is through this non-visual pathway that we can understand how light affects our psychology and physiology. But we are at the beginning of this road yol

There Is Light But Not The Image

The hypothalamus plays a role in regulating body temperature, sleep and hunger, as well as in the secretion of hormones.

If we were exposed to morning light (especially if it is a light with blue / green color), this light allows us to awaken cortisol hormone secretion, but it prevents melatonin secretion. Melatonin is the hormone secreted in the dark and regulates the body's sleep patterns. In the evening, the opposite effect occurs with the decrease of blue light and melatonin hormone is released and the person enters sleep.

Retinal cells between the eye and the hypothalamus, which do not form an image, are sensitive to the wavelengths of visible light. With this, we can say that light or color can affect our mood, speed up the heartbeat, or activate us. For example, as a result of these stimuli to the hypothalamus, we may enter into different moods periodically or even indirectly affect our own health. For example, we may be in a depressed mood when the weather is closed. Spending time in short wavelength lights can increase our alertness and adversely affect our sleep quality. The fact that technological products such as smartphones, tablets and computers emit more blue / green light may prevent our sleep by preventing the secretion of the hormone melatonin. Poor sleep quality is known to increase the risk of obesity, diabetes and heart disease.

Color Experience

A group of researchers at the University of Leeds conduct research to understand the effects of light on human behavior and psychology in their research on color experience. In this system called Experience Design, a room is filled with a colored light of any wavelength.


This group of recent research has found that colored light has a small effect on heart rate and blood pressure. It showed that red light accelerates the heart rate slightly and blue light slows the heart rate. Prior to this, blue lights were installed to reduce suicides on railways in Tokyo, and suicides were reduced by 74% in these areas.

Such measures on some railways are based on the claim that blue light is less disturbing and soothing to people, but there is not enough scientific evidence to support this claim. Although a study conducted by Nicholas Ciccone from the same university did not find any definite evidence of the effect of colored light on people's psychology, similar studies continue on creativity of colors, better learning of students in class and improving sleep quality. Light, especially colors, can carry us beyond normal vision.

Thanks to the discovery of this visual pathway that does not create an image, the research that tries to understand how we react psychologically and physiologically to the colors around us has gained momentum.


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Color Psychology and Its Effects on People

Color psychology is the study of how colors affect human behavior, mood or physiological processes. Colors are thought to affect our buying options, feelings and even memories. Ideas related to color psychology are applied extensively in marketing and design. Companies choose colors that they believe will motivate customers to buy their products and increase brand awareness.

Color Perception

Color psychology is a relatively new field of study that faces various challenges. An important challenge when investigating this issue is to determine the actual measurement of the effects of color. The perception of color is very subjective, because there are different ideas and reactions about the colors of different people. Some factors that affect color perception make it difficult to determine whether color alone affects our emotions and actions.

Most psychologists point out that the claimed effects of color are often extremely exaggerated. Colors have different meanings in different cultures. Research has shown that in many cases, the mood-altering effects of color can only be transient. A blue room may initially cause you to feel calm, but the effect will soon dissipate.

However, current research has found that colors can affect people in a variety of surprising ways. For example;
One study found that warm colored placebo pills were more effective than cold colored placebo pills.
Another study suggested that the installation of blue street lamps could lead to reduced crime in these areas.
Researchers have discovered that red causes people to react faster and more demanding, something that can be useful during sporting activities.
Factors affecting color perception include age, gender, and culture. In some cultures, e.g. white is associated with happiness and purity. This is why the effect of white wedding dress. For someone from a different culture, wearing white can mean sadness. Because in this culture, white is associated with grief and death. These and similar factors should be considered when investigating the effect of colors on human emotions and behaviors.

Color Relations

While there is no direct cause and effect relationship between color and behavior, there are some generalizations that colors and symbolize. Colors such as red, yellow and orange are considered warm colors and arouse exciting emotions.

Red

It is the longest wavelength of light in the light spectrum. In Western cultures, red is associated with power, control and power. It also indicates danger and triggers alertness. The red on the traffic lights signals the drivers to trip and stop. Some animals have red colors to show that they are dangerous and deadly.

Red points to aggression as well as passion. Red is thought to increase the metabolism and blood pressure needed to prepare for action in an alarming situation.

blue

It is associated with calmness and tranquility. Logic is the symbol of communication and intelligence. It is associated with low stress, low temperature and low pulse rate. Blue is often chosen as the most popular color in research surveys worldwide.

In addition, blue light resets our sleep-wake cycles. They are blue wavelengths from the sun that prevent the pineal gland from releasing melatonin during the day. Melatonin tells the body that it's time to sleep. The blue light warns us to stay awake.

Yellow

It is a bright color and most visible to the eye. Happiness is associated with friendship and expresses competence. Yellow is the color of optimism and creativity. It draws our attention and shows attention when black is often used along with yellow on traffic signs, taxis and school buses. Interestingly, yellow is also associated with fear, cowardice and disease.

Green

It is located between yellow and blue in the light spectrum and represents the balance. It is the color of spring and is often associated with growth, life, fertility and nature. Green represents security and is linked to prosperity, wealth, good fortune and finance. It is considered a relaxing, soothing color that is thought to have a calming effect and relieve stress. Green and negative connotations include greed, jealousy, apathy and drowsiness.

Orange

It is found between red and yellow in the light spectrum. The combination of high-energy color red and emotionally rising color yellow is thought to symbolize the qualities. Orange is associated with warmth, enthusiasm and courage.

It is also thought that orange increases hunger and increases appetite and increases mental activity. Studies have shown that exposure to orange light increases cognition and alertness. Orange is the main color of autumn and is also associated with summer. Dark tones are fraudulently defined, while light orange tones are welcome.

Purple

It is the shortest wavelength in the light spectrum. It is a combination of blue and red. It represents nobility, power and copyrights. Purple conveys value, quality and sense of value. It is also associated with spirituality, holiness and elegance. Light purple colors represent romance and refinement, while dark purple symbolizes sadness, fear and attention.

Pink

It is the color most associated with femininity. It depends on the ideas of happiness, love, volatility and warmth. Pink is also about harmony and intimacy. Light pink represents sensitivity and kindness, while hot pink represents passion and flirtatiousness. Pink is thought to have a calming effect. Negative associations with pink color include immature, physical weakness and low self-confidence.

Black

Absorbs all wavelengths of the light spectrum. It does not reflect color and adds different shades of color by adding black to a color. Black is seen as mysterious and associated with fear, death, unknown and evil in many cultures. It also represents power, authority and sophistication. Black expresses seriousness and independence and is often associated with sadness and negativity.

White

It is anti-black and reflects all wavelengths of visible light spectrum. In Eastern cultures, white is associated with grief and death. It represents purity, innocence and infertility in Western cultures. White is also associated with security, spirituality and belief. Negative associations with white, isolation, gap and inaccessibility.


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PSYCHOLOGY AND COLOR

The Effect of Color in Psychology
The color created by light is a kind of energy. This energy affects both body functions and our minds and emotions. Although the basic organ of vision is the eye, studies have also said that the brain actually sees it. The image is taken by millions of nerve endings in the retinal layer of the eye and transmitted to the center of vision in the brain and the image is detected. Nowadays, with advanced technology studies, we know that color affects brain waves, autonomic nervous system, hormonal activity and arouses various emotions. So, our reaction to a color is both physiological and psychological.

There's a connection between the brain and human behavior. Stimulating the brain can make people happy, angry, sad, anxious. Central nervous system, the central control center of human behavior. According to research, each stimulus received by nerve cells affects the brain stem and then the whole nervous system. People are exposed to many stimuli during the day, including most vision. These stimuli can be more or less.
(Mahnke, 1993)

The Effect of Color in Psychology
From Past to Present
Some Research
Colors affect body functions, mind and emotions with the energy produced by light. Studies have shown that colors benefit brain development, creativity, productivity and learning.

In 1875, the European doctor Ponza experimented with colored windows, colored walls and colored furniture in various rooms. The colors he used were red and blue. A man who refused to eat for days wanted to eat. An aggressive patient entering the blue room also calmed down over a 1 hour period.

In 1942, Goldstein studied the effect of color on organisms, studied patients, and observed which color had a positive and negative effect. One of his most important studies is about Parkinson's patients. Red has made the pathological problem worse in parkinson's patients, green has improved and corrected it. Patients with brain damage also reacted negatively to red.

In 1957, red had a more stimulating effect on visual activity and autonomic nervous system functions than on blue.

In 1974, K.W. Jacobs and F.E. Hustmyer noted that red is more stimulating than green and blue and yellow. According to this study, long wavelength colors are more stimulating than short wavelength colors. According to these studies, leaving a person in a red room is to ensure that a person is constantly exposed to stimulation, but the effect is not a permanent effect that is permanent. When he leaves the red room, after a while, his body reactions return to normal.

Excessive stimulation creates changes in breathing, pulse, blood pressure, muscle tension. Incomplete stimulation can also cause restlessness, insomnia, excessive reaction to emotional reactions, impaired concentration, and irritability. For example, the fact that the medium is completely white is incomplete stimulation and, contrary to what is known, does not produce a balanced, neutral effect.

In 1976, Rikard Kuller showed that colors affect not only the outer layer of the brain, but the entire central nervous system.

It has been shown in studies that colors change the alpha brain wave. Men and women react differently to colors according to systems that measure EEG and pulse rates. When color is transmitted from the eye to the brain, the brain secretes a hormone that affects emotions, mental clarity and energy level. According to the combinations of colors can have negative or positive psychological effects on people.

In 1981, Ashler showed that color had a major impact on EEG and heart rate, and on emotional perceptions of subjects.


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COLOR AND LIGHT

Color is a feeling that adds excitement and enthusiasm to our lives. When we look around, there is color everywhere the eye sees. A world without color would have been incredibly seedy.

But to understand the color you need to know the light. It is not possible to speak of color in a place without light. If there is no light, there is no color. Color is a visible light effect. We call each of the emotions that occur in our eyes from the reflected rays after the light hits the objects.

The word color has passed from the Persian word rang / reng into our language and has carried the meanings of paint, blood, and shame over time.

Colors
People
How does it affect?
Colors; blood pressure, breathing, digestion, body temperature and brain activity causes different physiological responses. According to neuropsychologist Kurt Goldstein, even the visually impaired, due to the dermo optic vision on their skin, give different physiological responses in different colored lights. Color blind and blindfolded people were also able to distinguish between color and shapes. Electromagnetic (infrared, radio waves) under the red color and wavelengths on the violet (ultraviolet, Xray, gamma rays) have physiological effects. There is evidence of the effects of electromagnetic waves on our health. This evidence is the result of studies with melatonin and serotonin. These hormones are secreted from the pituitary gland in the brain. Research has shown that parts of the brain react not only to light but also to different wavelengths (colors). Different colors interact differently with the endocrine system to stimulate or reduce the hormone.

Light Effect
Since children spend most of their time at home after school, color and light in schools have a significant impact on children.

One of the most important characteristics of a class is lighting. It allows you to see many different elements. (Fielding, 2000; Lyons, 2003) Creating an appropriate visual environment for learning materials requires emphasis on that work. The visual environment affects the student's ability to perceive the visual stimulus, idea, thought, attitude and performance. Dunn (1985) insisted that the light of a school is one of the most effective and decisive elements of the entire education system. He found the psychological effects of good lighting rather than aesthetics. Luckiesh and Moss (1940) found that the test results of 5th and 6th grade students were better in a well-lit classroom than a poorly-lit classroom. According to Philips (1997), there is a direct link between good lighting and student performance. According to Rouner (1982), lighting is so important that they increase the bright light around the person even in seasonal mood changes. Poor lighting, restlessness and discomfort.


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Nutrition Guide in Pregnancy

Your body undergoes numerous physical and hormonal changes during pregnancy. The diet you will follow during this period will affect your health and your baby. To ensure that you stay healthy throughout pregnancy, you should create a healthy and balanced diet. The food you eat is your baby's main food source, so it is critical that you consume nutrient-rich foods. Proper nutrition can help promote the growth and development of your baby. By following some fairly easy eating rules, you can move on to a healthy pregnancy.

Increased Food Consumption



Your body has increased nutritional needs during pregnancy. Although the saying yemek eating for two ”is not entirely correct, more micronutrients and macro nutrients are needed to support yourself and your baby.



Micronutrients are nutritional components such as vitamins and minerals that are only required in small amounts. Macro foods are foods that provide calories or energy. These include carbohydrates, proteins and fats. You should consume more than any type of food during pregnancy.



300 calories additional in the first 3 months


1200 milligrams of calcium


600-800 micrograms of folate


27 milligrams iron



Most pregnant women can meet these increased nutritional needs by choosing a diet that includes healthy foods. A simple way to ensure that you receive the necessary nutrients is to eat different foods from each food group every day. In fact, all meals should contain at least three different food groups. Every food group needs to offer something to your body. For example:




Cereals are a good source of energy.


Fruits and vegetables are full of antioxidants, fiber, water and fat soluble vitamins.


Meats, nuts and legumes give your body protein, folic acid and iron.


Dairy products contain large amounts of calcium and vitamin D.




What should you eat?



Your body may not function properly if any of these food groups is missing. Remember, your goal is to eat a wide range of foods during pregnancy. As much as possible, choose natural, low-fat foods instead of processed empty foods. For example, chips and sodas do not contain healthy nutritional value. You and your baby can benefit more from lean proteins such as fresh fruits, vegetables, chicken, fish, beans or lentils. This does not necessarily mean that you should avoid your favorite foods during pregnancy. However, you should balance important vitamins or minerals with nutritious foods. Including the following nutrients in your daily diet in general will help you meet the nutritional needs of your body during pregnancy.

PROTEIN



Protein is critical to ensure the proper growth of fetal tissue, including the brain. It helps breast and uterine tissue to grow during pregnancy. Allows more blood to be delivered to your baby. You should consume three servings of protein a day. The best protein sources are:




Lean beef

beans


Chicken


Salmon


Nuts


Cottage cheese




CALCIUM



Calcium helps build your baby's bones and regulates your body's fluid use. Pregnant women need at least three servings of calcium per day. Five servings are recommended to young people during pregnancy. The best sources of calcium are:




Milk


Yoghurt


Cheese


Cabbage


Eggs




FOLIC ACID



Folate, also known as folic acid, plays an important role in reducing brain and nerve defects. These are major birth defects that affect the baby's brain and spinal cord, such as spina bifida and anencephaly. When pregnant, you need to take 600 to 800 micrograms of folic acid. The best folic acid sources are:




Liver


Nuts


Beans and lentils


Egg


dry beans and lentils


Nuts and Peanut Butter


Dark green leafy vegetables




IRON



Iron works with sodium, potassium and water to increase blood flow. This ensures that you and your baby receive sufficient oxygen. You should take 27 milligrams of iron per day. The best iron sources are:




Dark green leafy vegetables


Citrus


Multigrain breads or cereals


Lean beef and poultry


Eggs


Dried fruits




OTHERS



In addition to good nutrition, it is important to drink at least eight glasses of water daily and take prenatal vitamins. It is difficult to obtain sufficient amounts of certain nutrients, including folic acid and iron, from foodstuffs alone. Talk to your doctor about which prenatal vitamins you will take to help you and your baby stay healthy.

Craving and Disgust



During pregnancy, many women are disgusted with certain foods and certainly do not want to eat. In addition, there may be excessive desire for at least one type of food. It is not clear why women develop their desire for food during pregnancy. However, researchers believe that hormones play a role. The most common cravings during pregnancy:




Chocolate


Spicy or bitter foods


Seasonal fruits


Abundant calorie foods such as mashed potatoes and pizza




You can consume these foods, but you should try to limit the intake of such junk foods and processed foods.



Disgust from a meal can be a problem if it contains foods that are important for the baby's growth and development. Talk to your doctor if you have any negative reactions to the food you need to eat during pregnancy. Your doctor may recommend other foods or supplements to compensate for the lack of certain nutrients in your diet.



1 WEEK



It may sound strange, but the pregnancy journey begins even before your baby is born. Since your ovulation takes place approximately two weeks after the start of your last menstrual period, your baby's Fetus Age (which begins when the egg is fertilized) will be two weeks shorter than the gestational week. So, when you are 8 weeks pregnant, your baby's fetus age is 6 weeks.



You can take action to do the best for your baby in the coming months. You should create a balanced diet that can also benefit daily breast milk, including multivitamins or prenatal vitamins or folic acid and other minerals and vitamins necessary for pregnancy. Folic acid, naturally found in lentils, dried beans, peas and whole grain breads, has been shown to help prevent premature pregnancy birth defects. Talk to your doctor (obstetrician or gynecologist) about prenatal vitamins. Do not acquire unhealthy habits. Tell your doctor about any medical condition. If you are taking prescription drugs, you can consult your doctor. Avoid smoking and drinking alcohol and limit coffee to 1 cup per day.



2 WEEKS



To transform a baby from a single cell into a beautiful newborn; There should be a tremendous flow of energy, nutrients and resources from your body. A healthy diet can help. In the second week of pregnancy: Remember that eating the right food provides enough energy to strengthen your baby and your growing baby. Choose balanced foods (including proteins, fats, vitamins and minerals). Helps keep your body healthy. Try to keep portions and quantities in the appropriate proportions. You can try to split your plate in half as a portion. Vegetables and fruits should make up half of your plate. Proteins and cereals also make up the other half. And oils: It is best to use cautiously.



What is Prenatal Vitamin?



Prenatal vitamins provide the perfect way to ensure that you get all the nutrients your baby and your child need. Although it is similar to the multivitamins that adults usually take, prenatal vitamins usually contain vitamin and mineral levels, such as folic acid and iron, adjusted to meet the needs of pregnant women.



THREE WEEKS



You are now 3 weeks pregnant, but it is too early to miss a period or experience symptoms. Drink plenty of liquid. Your body will start signaling where you get tired, where you need to accelerate. Listen to your body. Do not use cigarettes, alcohol, or unnecessary medication, or avoid exposure to chemicals.



Starting from the third week of pregnancy, the better you eat and care for yourself, the more you will make a difference in your baby's nutritional quality.



What Do Foods Do in Your Foods?



Calorie helps to feed your growing baby. Iron and folic acid help to produce the extra blood required during pregnancy. Protein helps produce blood and builds your baby's tissues and muscles. Calcium forms your baby's bones and teeth.


WEEK 4



This is the week when your period is over and you'll probably find out that you're pregnant. By the 4th week of your pregnancy, your baby will probably be buried in the uterus and growing at an incredible rate. What happens when I'm 4 weeks pregnant? When you are 4 weeks pregnant, your baby's body now has three different layers in which all organs develop. From the 3rd week of pregnancy to the end of the 4th week of pregnancy, your baby is about 1mm. It will have length. Your pregnancy is divided into 40 weeks, 9 months or 3 months.



First Trimester (first 3 months): It consists of 1-12 weeks.



Second Trimester (second 3 months): Includes 13 and 28 week periods.



Third trimester (third 3 months): 29 to 40 weeks.



WEEK 5



During the 5th week of pregnancy, your baby's heart and circulatory system is taking shape. During the 5th week of your pregnancy, your baby's heart starts to jump and may appear on an ultrasound. The umbilical cord works with the placenta to bring nutrients and oxygen to your baby and to remove waste.



All systems change to help your baby grow. During the 5th week of your pregnancy, you may start to notice:



Your body produces more blood to carry oxygen and nutrients to your baby. The increase in your blood can be high, especially during the 5 weeks of your pregnancy, which brings demands to your circulation. Heart rhythm increases to gain speed, and these changes can cause fatigue, weakness, dizziness or even headaches. At the fifth week, you can show signs of early pregnancy. These may include changes in the chest, nausea, increased sense of smell, frequent urination, or mental changes. Most women begin to experience symptoms during the fifth week of pregnancy. However, each pregnancy is unique. Some symptoms may occur later or may not occur at all. In the 5th week of pregnancy; The placenta grows to help feed the baby and may cause uterine bleeding that may cause slight staining.



In fact, you do not need to add additional calories to your diet during the first 3 months. However, the need for vitamins, minerals and proteins is increased to promote rapid cell division and organ development in the fetus. Keep on a balanced diet. At this point, focus on getting nutrients by choosing rich foods without eating too much food.



6.WEEK



During the day often eat small meals or snacks. Avoid fatty, spicy or fried foods. Release fluids, especially if you vomit. You must ensure adequate sleep and rest. Your baby undergoes many changes in the 6th week of your pregnancy. Hormones begin to increase. They increase the levels of hCG, the pregnancy-indicating hormone, and HPL, the hormone that stimulates the baby's growth. As hormones increase during the 6th week of your pregnancy, your body reacts both physically and emotionally. In the sixth week of your pregnancy, you may experience nausea, vomiting, and psychological changes, which are general pregnancy symptoms. In addition, general symptoms may begin. These may include chest and headache, fainting or dizziness, increased urination, insomnia, excessive salivation, constipation and emotional changes. You should go to the sun and get plenty of vitamin D. Vitamin D is important for both you and your baby's health. Also avoid excessive sweet consumption.



WEEK 7



The most exciting event in 7 weeks of pregnancy is one of the developing facial and physical characteristics of your baby. Your baby is now 7-8mm. and her face became more pronounced. His mouth, nostrils and ears begin to appear. In the seventh week, the lens in your baby's eye begins to form and the iris color can be seen. His arms, shoulders, hands, legs and feet begin to take shape. In the 7th and 8th weeks of your pregnancy, your baby's body becomes longer and the neck is flat, the growing skull is transparent and round. Your emotional ups and downs are progressing. Mucous obstruction in the 7th week of your pregnancy now prevents the cervical canal and helps prevent germs from entering the uterus. Nutrition, exercise and rest are an important part of a healthy pregnancy. Applying good eating habits in advance will help you during pregnancy and during and after childbirth.

Between 5 and 8 weeks of pregnancy, nutrition plays an important role in the development of your baby's nervous, digestive, respiratory, circulatory and reproductive systems. After the 7th week of pregnancy, continue to prioritize your diet by following these tips: Nausea, vomiting, heartburn, indigestion, and other changes in your digestive system can make some compelling choices about eating. With smaller portions, try eating more often. Avoid foods that may irritate your digestive system. Drink plenty of liquid, especially water. Double your iron intake. Increased blood volume during pregnancy and the demands of your growing baby put pregnant women at risk for iron deficiency or anemia. Include iron-rich foods such as green leafy vegetables, beef, eggs and peanuts in your diet. Prenatal supplements also contain extra iron. Start taking prenatal supplements. They provide extra iron, folic acid and other important sources of vitamins and minerals. Keep in mind that prenatal supplements do not replace a healthy diet. Try to get vitamins especially by eating.



WEEK 8



Your baby's body parts and proportions continue to develop and change rapidly. Your baby is half an inch long, developing fingers and toes. His arms and legs are getting bigger. Your wrists, elbows and ankles are visible until the 8th week of your pregnancy. The shape of the eyelids and the tip of the ears, upper lip and nose become more pronounced. The joy of understanding that you are emotionally pregnant; can lead to feelings of anticipation, anxiety, or fear. It's completely normal.



What should you avoid during pregnancy?



You should avoid activities and intense exercise that may cause you to fall, create pressure or strain on your stomach. If you're running out of breath while talking, you're probably getting tired. Most doctors agree that you will want to avoid compelling activities.



You should avoid alcohol, cigarettes and caffeine. Also consult your doctor about how much caffeine you should take. Stop using saccharin and artificial sweeteners. Try using herbal and organic sweeteners. Some prescription drugs and prescription drugs; Talk to your doctor about what is good during pregnancy and decide together. Avoid exposure to chemicals and fumes from paints, cleaning products and solvents. Latex or acrylic, paint is generally considered safe. Avoid saunas and hot tubs. For your hair; Avoid chemical methods such as paint and perm.

WEEK 9



Your baby's body parts and size continue to develop and change rapidly. Your baby is the size of an olive. Your baby's skeleton begins to harden and form cartilage. Fingers, knees and elbows develop. Hair follicles are formed. During the 9-week pregnancy, your baby's reproductive organs begin to develop internally. Your baby may start moving. You have entered the last month of the first trimester period. Pregnancy symptoms continue to progress at full throttle. Nausea, vomiting, chest pain, increased urination, insomnia and vivid dreams, such as fatigue, dizziness and headache can cause more severe and faster symptoms are seen. The increase in estrogen and progesterone promotes the growth of your breasts and mammary glands. The skin around your nipples will become larger and darker. Chest pain and fullness are normal. The shape of your body begins to change. Take steps to maintain a positive body image by doing good exercise and eating well. Rapid changes in the 9th week of pregnancy make exercise and nutrition an important part of your and your baby's health. Pregnancy brings a new perspective on how your health habits affect your body and your baby. Consider many benefits of good nutrition during pregnancy: A healthy diet supplemented with folic acid can help prevent birth problems. Good eating habits will help protect your baby during pregnancy. According to the study, good nutrition can protect your baby from subsequent birth diseases. Regular exercise also offers many benefits for you and your baby. Regular exercises; It can support the muscles in the stomach, uterus and vagina. It also promotes metabolism. Exercise makes it easier for your baby to reach oxygen and nutrients. It can raise your energy level. You will also feel physically and emotionally better.



WEEK 10

diet and nutrition during pregnancy

By the end of the first trimester, your baby will be about the size of a kiwi fruit, but is now smaller than a kiwi. This measurement does not take into account the arms and legs. At the beginning of the 10th week of pregnancy, all of your baby's vital organs have been formed. His bones continue to develop. Teeth buds emerge and the eyelids develop further. Testes, 10 weeks of pregnancy begins to produce the male hormone testosterone.



You begin to feel the pressure in your lower abdomen. Because your uterus began to grow and your blood flow increased. This pressure can also cause you to urinate more frequently. The outer layer of your eye (cornea) becomes a little thicker. This is due to fluid retention during pregnancy. Eyes or raised eyelids may also occur during pregnancy. These symptoms are temporary and your eyes return to normal after birth.



You must provide your baby with a wide range of different nutrients, choosing the best foods among all foods.



Food Groups - Recommended number of servings per day



Rice and Whole Grain Alternatives: 6-7 servings



Whole Grains: 3 servings



Fruit: 2 servings



Vegetables: 3 servings



Meat and meat group: 2 servings



Milk: 500ml.



It is also important to limit foods that are high in fat, salt and sugar and to obtain a good mix of vitamins and minerals. If your baby grows too fast, add about 300 calories per day to your diet. It is 300 calories; toast and an egg, milky banana or a slightly larger portion of normal dishes. Eat in moderation, healthy.

WEEK 11



In the 11th week of your pregnancy, all organs of your baby are in place. Ready to grow and focus on growth! The blood vessels in your placenta grow to prepare for accelerated growth in your baby. At the 11th week of your pregnancy, your baby's ears go into permanent positions and reproductive organs develop. However, it is a little early to find out if there is a girl or a boy, until the 16th and 20th weeks of pregnancy.



You begin to experience the radiance of pregnancy and you become beautiful. This; your skin is slightly reddened and fuller, causing increased blood volume. In addition, your body's hormones increase the amount of fat on your face and cause the skin to become smoother with a slight shine. At this point, you can consider switching to lean skin products. In the 11th week of your pregnancy, your uterus continues to expand to accommodate the growth of your baby. The increased fats of your body make you more sensitive to acne because they provide pleasant pregnancy radiations.



At the 11th week, you should eat healthy, exercise regularly and rest; it is at the top of the list to keep your baby healthy. And it is normal to feel tired or exhausted, most women are more tired than normal when pregnant. To support your baby's developing body; It works hard to produce hormones and more blood. And your body's progesterone level directly affects how sleepy you are.



Don't forget to rest. Your body needs a nap or extra sleep hours, but avoid additional snacks during this time. Stay active. Following a balanced diet is becoming more important than anything else. You should initiate iron uptake and adjust proteins and additional calories.



WEEK 12



Your baby is almost 3 inches long !. In 12 weeks your baby's facial features continue to become more pronounced, especially his nose and chin. During the 12th week of your pregnancy, your doctor can use a special device to listen to your baby's heartbeat for the first time.



The pressure on your bladder may be lost as your uterus continues to expand upwards. Hormones still work, but your baby and placenta produce more estrogen and progesterone than your ovaries. While increasing blood volume continues throughout pregnancy, it may not increase dramatically after the 12th week, as in the first weeks of pregnancy. Your heart will probably start to work faster. By the 12th week of pregnancy, the uterus has probably adapted to your pelvis, and when you look at your body from the outside, you are now pregnant. Your uterus continues to expand and you may have gained about two to three pounds. But it can be different for each individual. Exciting changes continue throughout your body in the 12th week of pregnancy. With these changes, you may face new challenges in your daily maintenance.



What is the digestive link? The hormone progesterone secreted during pregnancy causes the digestion to slow down. This provides positive benefits for you. What does that mean? Nutrients are excreted more slowly from the body, so your baby has more time to absorb the nutrients he needs from the foods in your body. During pregnancy, nutrients and water are absorbed from the colon walls and the stool hardens.



How Much Folic Acid Should You Take During Pregnancy?



While trying to become pregnant and during the first 12 weeks of pregnancy; It is recommended that you take 5 mg folic acid supplement daily. You need folic acid during pregnancy to protect your pregnancy and your baby against the development of neural tube problems, such as spina bifida. You can also eat plenty of folic acid. Vegetables such as spinach, lamb's ear, radish, coriander, mint, lettuce, pumpkin, apple and peel, carrots, cauliflower, beets, watermelon, asparagus, broccoli, beans, cabbage and brussels sprouts; legumes, lentils, soybeans, chickpeas and dried beans; avocado, pomegranate, guava, orange and strawberry; whole wheat flour, oats, wheat germ, whole grains and wheat bran; dried fruits, walnuts, peanuts and almonds: Folic acid is the nutrients you should eat along with the advice.

Is it Important to Take Vitamin B Supplements During Pregnancy?



Vitamin B6 may help morning sickness. It also helps your body use and store the energy in your food and produce red blood cells. Banana, brown rice, lean meat, poultry, fish, avocado, whole grain, corn and nuts are excellent sources of vitamin B6.



Vitamin B12 is also an important nutrient during pregnancy. You only need a small amount of this vitamin to keep you healthy. However, if you have very low levels, you can develop anemia or damage your nervous system. If you eat meat or dairy products, you are unlikely to be deprived of vitamin B12. If you are a vegetarian or vegans, you should definitely take vitamin B12.



Appropriate Nutrition Schedule for the First Quarter



1. and 2. Week: Preliminary Diet



If you want to get pregnant, start eating healthy beforehand and do yourself a favor for the embryo that will be formed soon. Even if you are pregnant in the first weeks, you cannot make a significant dietary change because you will not understand.



Week 3: Fertility Diet



The formation of the baby is like a marathon; you need the right food to whirl. Here are the nutrients that should help you get pregnant: 1000 mg. milk and dairy products, two servings of grilled turkey, chicken, fish and beef all day, whole grains, omega-3 sources of ankioxidant fruits such as salmon, blueberries and raspberries, and at least two servings of green leafy vegetables.



Week 4: Abandon caffeine habit



Skip the coffee vending machines. Caffeine is not suitable for both your own nervous system and sleep patterns and for feeding your baby. If you want to consume coffee, use latte instead of filter coffee or decaffeinated ones.



Week 5: Food Advantages in Pregnancy



Excessive desire or disgust to certain foods may occur while pregnant. Especially from the 5th week onwards, you will begin to experience such meal changes. For example, fish smell may be heavy or sweets may make you sick. What you eat starts to change.



Week 6: Fighting Nausea During Pregnancy



Avoid spicy and fatty foods. Also try to wake up early in the morning so you can get up early. The empty stomach will become more nauseous. Eat often and less. Feed small portions throughout the day. Try to stabilize fluid intake to avoid dehydration.



Week 7: Digestive Distress and Constipation Problems in Pregnancy



Suddenly indigestion and gas may start. You should prefer non-gas foods and you should not eat or sleep to prevent your stomach from souring. You should also drink plenty of water again, so that the stool is thick. Constipation will cause unnecessary pain.



Week 8: Beginning of Craving in Pregnancy



Chocolate, pickles, ice cream or pineapple eri Pregnancy requests can clarify your taste buds. In moderation, try to eat everything you want, but do not consume unhealthy junk food.



Week 9: Transition to Energy-Providing Foods in Pregnancy



To avoid consuming energy levels of your pregnancy; you should consume plenty of protein, vitamins and useful fats. Talk to your doctor about whether or not to take supplements.



10. Week: Frequent Urination in Pregnancy



You may often have to leave the table at parties or family dinner. For this, try to go to the toilet before the urine arrives. You will benefit.



Week 11: Super Foods During Pregnancy



12 super foods in the pregnant diet: red meat, lentils, yogurt, salmon, avocado, oats, beans, nuts, mango, carrots, peppers and water.


Week 12: Weight Gain



Don't be afraid of slow and steady weight gain. You can start exercising slowly.



DO YOU HAVE TO SUPPLY ANY VITAMIN?



Yes, you should take two important supplements during your pregnancy:




400 micrograms (mcg) of folic acid per day for the first 12 weeks


10 mcg vitamin D per day during pregnancy




You may want to take a pregnancy multivitamin that includes folic acid and vitamin D, as well as vitamins such as iron, calcium, vitamin C and zinc. However, you should consult your doctor for this. Your body absorbs three times more iron than normal during pregnancy. Therefore, iron deficiency anemia is very common in pregnancy. You should do a blood test for this and if you have iron deficiency, your doctor may prescribe iron supplements.



Iron deficiency: Red meat, fish, eggs, beans, legumes, green vegetables, peanuts and whole grains enriched are all very good sources of iron.



Iodine supplementation is not recommended. Because too much iodine intake can cause thyroid problems. Instead of iodine supplements, try to include iodine-rich foods such as dairy products and fish in your weekly diet.



Ask your doctor about any special supplements you may need if you have any of the following diseases or conditions:




Vegan nutrition or vegetarianism


Limited nutrition (for food intolerance or religious reasons)


Diabetes or gestational diabetes


If you have a history of neural tube defects in your family or spouse's family


If you have anemia




Are there foods that should not be eaten during pregnancy?



It may not be reliable for the mother or baby because there are some foods that you will have to leave during pregnancy.

Unpasteurized milk and cheese or ripe cheeses; may contain a dangerous bacteria called listeria. Avoid cheeses with a white crust such as Brie and soft, blue-veined cheeses like roquefort.


Smoked or undercooked meats; Toxoplasmosis, a disease that can cause complications in pregnancy and childbirth. Also, be sure to cook ready meals thoroughly.


Shellfish such as oysters and shrimps; bacteria and viruses. Unfrozen ones should be avoided before making them, as they may contain interference. Most of the sushi sold in stores is safe, but if you have any doubts, it is best not to risk your baby. Smoked fish is safe to eat during pregnancy.


Avoid raw or undercooked eggs: Some eggs may cause food poisoning, such as salmonella. Avoid foods made from raw eggs, such as homemade mayonnaise. Salmonella other foods that may cause food poisoning; raw shellfish and raw or undercooked meats.


Shark, swordfish and marlin contain insecure mercury levels that can affect your baby's nervous system. The tuna also contains mercury, so it is best to eat four tin tuna or two fresh tuna each week.


Do not eat products such as liver, sausage and fish oil supplements. The liver may contain a large amount of retinol, an animal form of vitamin A. But surpluses can be harmful to your developing baby.


You should stop drinking alcohol during pregnancy. There's no way to know how much alcohol is safe. However, the more you drink, the higher the risk of your baby's long-term health problems. During the first trimester, alcohol can also increase the risk of miscarriage. Therefore, experts recommend that you avoid them while you are pregnant.


Do not consume more than 200 mg of caffeine per day. You can consume about two cups of tea or instant coffee. Green tea and energy drinks also contain caffeine, so check their labels when choosing what to drink. Instead, you can switch to decaf drinks.




Some studies suggest that overcooked starchy foods may be associated with “low birth weight.. This is because it contains a compound called acrylamide found in foods such as potatoes and in toasted bread, oven baked, roasted or grilled bread at high temperatures.



Further research is needed to be sure of the risks that acrylamide poses to you and your baby. However, it is easy to lower acrylamide levels in your diet, you should note.



Do not overcook starchy foods. For example, fry the potatoes and chips until only a light color and eat toast that has not turned dark. Prepare pre-packaged foods that need to be fried or heated in the oven according to the cooking instructions.



Since processed food contains acrylamide, do not eat too many packs of biscuits or ready meals. Also do not consume instant soup.



Store potatoes in a dark, cool and dry place, but do not store in the refrigerator. Storing potatoes in the refrigerator can increase the amount of sugar they contain, which can result in higher acrylamide when you cook them, fry them or bake them.



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Can pregnant women eat honey? Honey for babies

Many parents are aware that infants under the age of 1 should not eat honey because they are at risk of food poisoning. Can pregnant women eat honey?

Many parents are aware of the fact that infants under the age of 1 should not eat honey because they are at risk of food poisoning. Honey contains a certain type of bacteria that can cause food poisoning in infants. Under the age of 1, babies' digestive systems are not sufficiently developed to safely process all bacteria in raw honey, so it is recommended that no baby under the age of 1 should eat honey. Can pregnant women eat honey?

However, parents may wonder if babies cannot eat honey and whether the same rules apply to unborn babies. Does a pregnant woman eat honey hurt her or her unborn baby?


Why is honey dangerous?
According to some experts, the main risk of honey is that it contains bacteria that can cause food poisoning because it is raw food. Food poisoning is a disease that causes paralysis in the body.

When bacterial spores are present in the body, they produce botulinum neurotoxin, which is dangerous to humans and causes paralysis in the body. Food poisoning is actually caused by a bacterium found in soil and dust, so it is almost always around.

Even after cleaning, it can be found on almost any home surface, from carpets to benches. For healthy children and adults, swallowing bacteria is generally not harmful and does not actually cause symptoms of botulism (food poisoning).

However, adults and children are different from babies. Some babies are more susceptible to developing the disease after eating botulism spores. Honey is known to contain some Clostridium spores, so there is a risk for infants, because it directly introduces spores into the digestive tract.

When spores enter the digestive tract of a baby, they can grow more easily and produce botulism toxin, a dangerous substance that causes symptoms.


Can pregnant women eat honey?
If you are pregnant or are planning to become pregnant in the near future, you probably have heard a lot about the rules about what women can eat during pregnancy.

The actual advice of doctors and medical professionals as to which foods will be most beneficial for both mother and baby during pregnancy provides warnings about foods that may actually harm the unborn child.

Unfortunately, all the advice about what to eat and what you shouldn't eat can be confusing, especially if you're a first-time mom. Even for mothers who have been pregnant before, the rules about nutrition and the best foods chosen for your baby are always changing. Yes, pregnant women can eat honey.

A woman's digestive system can handle bacteria. The gut of an adult is well established. An adult is more likely to have protective flora in the intestine, which prevents the growth of spores and prevents the development of botulism.

Botulism toxin is not likely to pass on to the baby. According to a study conducted in Canada Family Medicine, botulinum toxin makes it very difficult to reach the baby through the placenta. This means that although a woman eats honey and has spores of botulism in her own body, she cannot reach the baby.

Benefits of honey
In fact, there are several benefits that can be found in eating honey. Honey is thought to contain some nutritional benefits. It was observed that eating honey can help with diseases such as asthma, have some benefits in helping wounds to heal and soothe coughs and sore throats.


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Top 5 Vitamins to Use in Pregnancy

What is Prenatal Vitamin?
Prenatal vitamins are multivitamin supplements suitable for pregnant women. Compared to other multivitamins, they also contain some nutrients that are needed more during pregnancy. Before birth, these vitamin medications can be prescribed by your doctor or you can use vitamin pills according to your needs. You can use a prenatal vitamin every day during pregnancy, but you should also ask your doctor for approval. You can also start using these supplements if you are planning to become pregnant (1).

Top 5 Vitamins You Can Use During Pregnancy
Your body uses vitamins, minerals and other nutrients from food to stay strong and healthy. During pregnancy, your baby grows and uses almost all these vitamins, minerals and other nutrients with you. So during this period you need more vitamins and minerals than ever before. Prenatal supplements and vitamin medications help to provide you with the right amount of nutrients you need during pregnancy. In addition, if you are a vegetarian, or if you are allergic to any nutrients and you cannot eat well enough, your doctor may ask you to use supplements to help you get more nutrients.

The best vitamins you can take during pregnancy:

1. Nature’s Supreme Prenatal DHA with Vitamin D3 1000 Mg 60 Capsules

Nature’s Supreme Prenatal DHA with Vitamin D3 1000 Mg 60 The capsule is a prenatal supplement containing additional vitamin D3 that can help you maintain your DHA levels adequately during pregnancy. Contains patented MEG-3 fish oil raw material and does not smell. The price per service is 1.30 TL.

2. Nature’s Supreme Folic Acid 400 Mcg 180 Capsules

Nature’s Supreme Folic Acid 400 Mcg 180 Capsule is a supplement that helps to increase the levels of folic acid that are highly needed during pregnancy. Hence reduces the risk of neural tube defects. Folate also contributes to the reduction of fatigue and fatigue. Price per service is 0,27 TL.

3. Solgar Folate (Metafolin®) 400 Mcg 50 Tablets

Solgar Folate (Metafolin®) 400 Mcg 50 Tablet is a supplement containing folate, the active form of folic acid. Folate helps normal blood formation, normal amino acid synthesis and the normal functioning of the immune system. The price per service is 1.32 TL.

4. Ocean Mummy Multivitamin 30 Capsules

Ocean Mummy Multivitamin 30 Capsule contains 10 different vitamins and 4 different minerals and is suitable for the use of mothers. One of the best multivitamin supplements, DHA, folic acid, iodine, iron and vitamin D3 are among the vitamins to be taken during pregnancy.

5. Nature’s Bounty Gentle Iron 17 Mg 60 Capsule

Nature’s Bounty Gentle Iron 17 Mg 60 The capsule is a complex supplement containing iron minerals. It also contains folic acid, vitamin C and vitamin B12. Therefore, you do not need to use a different vitamin B12 pill. Also vitamin C increases the body's absorption of iron. In this way, the iron needed during pregnancy provides quite effectively. Price per service is 0,82 TL.

Which Vitamins and Nutrients are Important in Pregnancy?
All vitamins and minerals are of particular importance to you during this period, but the following six different vitamins and minerals play an extra role in the growth and development of your baby during pregnancy:

Folic acid
Iron
Calcium
Vitamin D
DHA
Iodine
Folic Acid During Pregnancy
pregnancy-folic-acid

Folic acid is a vitamin B that every cell in your body needs for healthy growth and development. Taking folic acid medications early in pregnancy and before pregnancy can help prevent birth defects in the brain and spine, called neural tube defects (also called NTD). Some studies show that folic acid intake can help prevent heart defects and birth defects such as cleft lip in your baby. To help prevent neural tube defects, you can take a vitamin supplement containing 400 mcg of folic acid each day, starting from 1 month before conception to the 12th week of pregnancy.

During the rest of your pregnancy, take a prenatal vitamin containing 600 mcg of folic acid daily. Folic acid only works to prevent neural tube defects during the first few weeks of pregnancy. In the following process, 600 mcg of folic acid is required daily to help your baby grow and develop. (1)

If you are at high risk of having a baby with NTD, take 4000 mcg of folic acid daily to help prevent neural tube defects. Start taking this amount of folic acid three months before you get pregnant and continue until the 12th week of your pregnancy. Of course, do not forget to consult your doctor and learn how to safely take so much folic acid. Taking a large number of prenatal vitamins in an unconscious manner is not very safe as it can give your health. So your doctor can help you determine the best and safest way to get the right amount of folic acid. The following conditions indicate that you are at high risk for NTD:

If you have had an NTD pregnancy in the past
If you or your partner has an NTD
If your spouse has a child with NTD.
You can also get folic acid from food. Some foods are enriched or fortified in folic acid and some other vitamins and minerals. Be sure to check the supplemental information or the ingredient label to see how much folic acid you have taken from these foods. Some foods that are enriched with folic acid are:

Bread
Cereals
Coarse-grained corn flour
Fame
Pasta
White rice
You can also get folic acid from some fruits and vegetables. When folic acid is naturally present in a food, it is called folate. Some folate sources include:

Green leafy vegetables like spinach and broccoli
Lentils and beans
Orange juice
Iron during pregnancy
Pregnancy-iron

Iron is a mineral. Your body uses iron to make hemoglobin. Hemoglobin is a protein that helps transport oxygen from your lungs to the rest of your body. During pregnancy, you should take twice as much iron as before pregnancy. When you are pregnant, your body needs iron to produce more blood, so your body can supply oxygen to your baby. Your baby also needs iron to obtain its own blood. During pregnancy you need 27 milligrams of iron every day. Most prenatal vitamins contain iron in these amounts. You can also use only iron medication or you can buy iron from some foods. Some of the iron-containing foods are:

Lean meat, poultry and seafood
Corn flakes, bread and pasta enriched with iron content
Green leafy vegetables
Beans, nuts, raisins and dried fruits
If you do not get enough iron during pregnancy, you may experience the following conditions:

You can get infection.
You may experience anemia. This indicates that you have very little iron in your blood.
You'il feel tired. This means that you may feel really tired or exhausted.
You can perform premature birth. This means that your baby may be born much earlier than the 37th week of pregnancy.

Calcium during pregnancy
Calcium is a mineral that helps your baby's bones, teeth, heart, muscles and nerves develop. (2) During pregnancy, 1,000 milligrams of calcium is required each day. You can meet this amount by taking your prenatal vitamin, using calcium medicine and consuming foods containing calcium. The best sources of calcium are:

Milk, cheese and yogurt
Broccoli and cabbage
Orange juice enriched with calcium
If you don't get enough calcium during pregnancy, your body gets it from your bones and gives it to your baby. This can lead to health problems such as osteoporosis later in life. In this case, your bones become thinner and may break easily.

Vitamin D during pregnancy
D-vitamin during pregnancy

Vitamin D helps your body absorb calcium. It also helps to protect the nerves and muscles in your body and supports the immune system. Your immune system protects your body from infections. Your baby needs vitamin D to help grow bones and teeth. Vitamin D deficiency is common in pregnancy. During pregnancy, every day 600 IU (international unit) vitamin D is required. You can get this amount from food or your prenatal vitamin. You can also use only vitamin D remedies. The best sources of vitamin D are:

Oily fish like salmon
Milk and cereal products enriched with vitamin D
When your skin comes into contact with sunlight, your body produces vitamin D. But too much sun can cause skin aging and cancer, so it's a good idea to take vitamin D from food or prenatal vitamins during pregnancy.

DHA during pregnancy
Pregnancy-dha

DHA means docosahexaenoic acid. It is called omega 3 fatty acid that helps to grow and develop. You need 200 milligrams of DHA every day to help your baby develop brain and eyes during pregnancy. Not all prenatal vitamins contain DHA, so you may need to take an extra DHA supplement. However, you should first consult your doctor. In addition to supplements, you can consume foods containing DHA. The best sources of DHA are:

Low-mercury fish such as salmon, trout, anchovies and halibut
DHA-enriched orange juice, milk and eggs

Iodine during pregnancy

Iodine is a mineral that your body needs to produce thyroid hormones. You need iodine during pregnancy to help your baby's brain and nervous system develop. The nervous system (brain, spinal cord and nerves) helps your baby move, think and feel. During pregnancy, you need 220 mcg iodine every day. Not all prenatal vitamins contain iodine, so be sure to eat foods that contain iodine. If you need to take an iodine supplement, consult your doctor. Some of the foods containing iodine are:

The fish
Milk, cheese and yogurt
Enriched cereals and breads
Iodized salt



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