Natural Pregnancy and Childbirth Correspondence Cover Page€¦ · Natural Pregnancy and Childbirth...

Natural Pregnancy and Childbirth Lesson Two

1

Lesson Two

2.0 Nutrition In Pregnancy

Nutrition is very important on an everyday basis, and is especially important in pregnancy. Vitamins, minerals, fats and proteins all play such an integral role in the proper development of all tissues, including those developing within an unborn fetus. Nutrition is something that should be closely monitored by the mother-to-be to ensure her diet is completely balanced with the correct amounts of nutrients. Adequate nutrients during pregnancy strengthen the body, give the body energy, ensure overall health, prevent deficiencies and make certain there are the proper building blocks for growth of the fetus. There has been many links to birth defects and poor nutrition. Eating a balanced, healthy whole food diet and taking the proper supplements can reduce many of these risks.

Suzannah Olivier in her book Eating For A Perfect Pregnancy, quotes a study done at Harvard stating the following regarding nutrition: “women who had the best diets had 95% chance of having a baby in superb health. This was compared to women who had average diets. It was found that 88% of those babies were in fair/good health and only 6% of those babies were in superb health. At the bottom end of the scale only 8% of women who had diets that consisted largely of junk food had babies that were in good or excellent health, and 65% of these women had babies who were stillborn, premature, functionally immature or born with congenital defects.”1 These are staggering findings which should prompt any expectant mother into at least attempting to eat a healthy diet.

At least 3 months prior to conception, a nutritional and wellness plan should be incorporated into a healthy lifestyle. To kick-start things, it would be helpful for both partners to do a cleanse before proceeding. This rids the body of toxins, and gives the body a good base to start strengthening to prepare for conception. After the cleanse is finished, a healthy plan should be incorporated which includes physical fitness, reducing alcohol intake (if need be), being conscious of all foods ingested and start on a high quality multi-vitamin/mineral supplement.

When it comes to vitamins and minerals, the daily allowable amounts and optimal amounts are very disputed and there is no one specific “right” answer, as everyone has different bodily needs depending on many variables. Any of the following amounts regarding nutrient intakes are stated as guidelines. Factors that


2

can affect how much of a nutrient a person needs are age, weight, diet, alcohol consumption, prescription drugs, heredity, stress levels, environment, exercise and overall health.

There is definite links between certain nutrients and specific birth defects or problems. Folic acid helps to protect against various birth defects including spina bifida and neural tube defects. It is often suggested that folic acid be taken with 25 mcg of B12 and 25 mg of the other B vitamins. Depending on various factors and who is recommending the dosages, folic acid supplementation should be anywhere from 400 mcg to 1 mg per day.

Vitamin E has shown that it maybe protective against pre-eclampsia, in about 400 IU per day doses. Calcium also is protective against pre-eclampsia in doses around 250 mg per day with a slightly lower dose of magnesium to compliment it.2

Despite popular belief, the amount of calories needed in pregnancy does not increase very much. For example, only about 200 extra calories are needed in the 3rd trimester. What there is an increased demand for in the body are nutrients. So the easiest way to achieve this is to eat more nutrient rich foods, rather than more foods with fewer nutrients.3

In general some things should be avoided all the time, and especially in pregnancy. These include food additives, colorings and preservatives, as many of the side effects are very unknown, despite being in many processed foods.

Eating as much organic and free-range produce as possible and drinking about 2 liters of water per day is extremely beneficial for the health. Organic and free-range foods limit xenoestrogen (estrogen mimickers) intake from pesticides, herbicides and antibiotics. These xenoestrogens interfere with natural hormone balance. Water is needed for just about every function that the body does. It keeps cells detoxified and nourishes tissues.

Food should be chewed thoroughly and meals should not be skipped, to help keep blood sugars balanced. Caffeine and sugars should be eliminated including pop, cakes, cookies, candies, and so on. A good whole food, balanced diet should be followed.

2.1 Fats

The smallest portion of the diet is the fats and oils. This includes fats such butter, vegetable oils, nuts, fish, meat, seeds, dairy or

Eggs: high in vitamin E


3

eggs. The recommended amount is 20% of all caloric intake from good sources of fats.4

The quality of fats eaten is important. Margarines and other baking or processed and packaged foods with hydrogenated or partially hydrogenated fats (or trans fats) should be strictly avoided. The body does not recognize trans fats and do not give the body nourishment or benefits. Consequently they can contribute to health problems such as heart disease and high cholesterol. Read labels on all packaged food to find out if they contain any ingredients that should be avoided. A large amount of saturated fats, such as those that are in red meats, should be eaten in moderation. Two or three servings per week is recommended for red meats. No more than one third of fats consumed daily should be saturated. Dairy and cheese should be limited as well, with organic being the best choice. Non-organic dairy can be high in xenoestrogens which can interfere with hormones.

Good quality fats are made from organically grown, cold pressed and unrefined flax, hemp, olive, walnut, pumpkin, safflower, sunflower, borage, almond, black currant, evening primrose, macadamia, coconut or sesame oils. Each of the oils have their own nutrient profiles and their own specific use for cooking and for therapeutic uses. Some oils cannot be heated, others only to a certain point. Cold preparation oils include flax, hemp, borage, walnut, black currant and evening primrose. Low heat oils can be heated up to 100°C (212°F) and include safflower, sunflower and pumpkin seed oils. Medium heat oils can be heated up to 163°C (325°F) and include sesame, almond and olive oils. High heat oils include coconut oil and macadamia nut oil, and have a maximum heating point of about 190°C (375°F).

Good fats, as mentioned above, are also found in unrefined nuts, seeds, eggs and fish (especially mackerel, sardines, tuna, salmon, anchovies, trout, and halibut). Fish is recommended as one of the animal proteins that should be eaten most often, at least three times a week. Non-farmed fish from non-polluted waters have the least amount of heavy metals and toxins accumulated in them, and are therefore the best choice for nutrition and health.

These good fats or essential fatty acids are also referred to as omega 3 (linolenic), omega 6 (linoleic) and omega 9 fats. These fats are broken down into gamma linolenic (GLA), docosahaexanoic (DHA) and eicosapentaenoic (EPA) acids. GLA is found mostly in borage, evening primrose and black currant oils. DHA and EPA are most abundant in fish oils.

Fatty acids contribute to the development of the fetus by supporting healthy cell membranes and development of the eyes,

Flax seeds: an excellent source of good fats


4

the nervous system, skin and sex hormone production. They also reduce the incidence of pre-eclampsia, low birth weight and pre-term babies.5 Animal studies suggest that lack of good fats in the diet in utero can cause babies to have reduced brain development and functions. There are also many benefits for the mother including healthy skin and joints, richer breast milk, hormone building blocks, cell membrane health, cholesterol balance and anti-inflammatory precursors.

Essential fats are essential because the body does not make them. Our body needs good fats to function properly. Another way to get more nutrient dense food is to whip butter half-and-half with another oil such as olive or to use an almond nut butter. Fatty dips such as humus, other bean dips and tapenda provide more nutrient rich foods as well, and are a good addition to the diet. During breastfeeding, the baby gets these essential fatty acids from breast milk, a necessity for proper growth and development. It is recommended that essential fats be consumed in supplement form during pre-pregnancy, pregnancy and breastfeeding. Fats are necessary for health and should be consumed daily in the proper amounts.

2.2 Calcium

The next category of food is the calcium rich foods. The RDA for calcium in pregnant and lactating women is about 1300 mg. In the UK, the amount recommended is 700 mg, showing there are really a lot of varying ideas about dosages. About three good servings a day of calcium rich foods are needed. Each serving should give about 250 mg of calcium, plus some can be added though prenatal supplementation. A serving equal to 250 mg would be one of the following: 200 ml of yogurt, 45 g of cheese, 200 ml of calcium enriched soy/rice milk, ½ of a 120 g can of sardines with the bones, one 250 g can of salmon or 200g dark green leafy veggies. It can also be eaten as a combination of 4 or 5 high calcium foods such as 25g of nuts or seeds, 1 orange, 85 g of kidney beans, 115 g of blackberries, and 20g of sesame seeds.6 Some fruits have calcium, (though not as much as the foods mentioned above), such as dates, figs, raisins, prunes, papaya, millet, parsley, sesame seeds and elderberries.

Wild greens are also a great source of calcium and can add great variety to the diet. Some ideas for greens include the leaves of Chenopodium album (lamb’s quarters), Malva sylvestris (mallow), Amaranthus hypochondriacus (amaranth), Avena sativa (oatstraw), Filipendula ulmara (meadowsweeet), Equisetum arvense (horsetail), Nasturtium officinalis (watercress) and Taraxacum officinale (dandelion).7 Rubus idaeus (raspberry) and

Borage (Borago officinalis)


5

Urtica doica (nettle) infusions, which are great pregnancy tonics, are good sources of calcium. Another great idea is to soak chicken bones in apple cider vinegar. The vinegar leaches the calcium out and the vinegar can be added to salad dressings or be taken in a glass of warm water.8

Calcium is a necessity in pregnancy for a couple reasons. The baby has developing bones that need calcium, and if the mother does not get enough in her diet, the calcium will leach out of the mother’s bones and teeth to build the baby’s bones and teeth. Deficiency of calcium during pregnancy has been linked to muscle cramps, backache, high blood pressure, intense labor and afterbirth pains, tooth problems and pre-eclampsia.9 It is also interesting to note that 25% of all calcium ingested is absorbed when a woman is not pregnant. When she is pregnant, absorption of all calcium ingested increases to about 70%.10 Assimilation of calcium is also increased by exercise, proper digestion and the presence of adequate amounts of vitamins C, A, D and magnesium and phosphorus.11

2.3 Proteins

The next category is protein. This includes meat, poultry, fish, eggs and other protein sources such as beans, soy and protein powders. About 3 to 4 servings of protein at 20 to 25 g each, is needed per day during pregnancy. One serving would be equal to about 85 g meat or poultry, 100 g fish, 2 eggs, 100 g of dried beans or peas, 100 g of nuts, 140 g of tofu, or 100 g of cheese.12

Protein is necessary in pregnancy, as it contains the building blocks of life (amino acids), which ensure proper growth of the fetus in many ways. The stomach breaks down proteins into amino acids, which are then used for many different functions in the body.

Proteins are the second most abundant substance in the body next to water. Proteins help to make up tissues, bones, muscles, arterial walls, collagen, organs, blood, skin, hair and nails. Proteins help to carry nutrients in the blood, are part of immune cells, function as enzymes and aid the regulation of water balance. They also are needed for the formation of breast milk.

By consuming protein with each meal, it can help to stabilize blood sugar and therefore reduces food cravings and morning sickness. As a plus, fish is high DHA and EPA fatty acids that are necessary for brain development in babies and is a good source of protein.

Beans and legumes contain protein


6

Protein deficiency causes hair loss, lack of energy, weakening and wasting of muscles, slow injury repair, depression and immune system problems. Protein during pregnancy is essential for the overall health of the mother and for proper development of the baby.

2.4 Fruit

The next category is fruit. This one may vary, depending on whom you talk to, as fruit is higher than other foods in naturally occurring sugars which may cause problems in individuals with yeast related problems or blood sugar problems. However, fruit is very packed with vitamins and nutrients and it makes an excellent snack. About three to five servings a day can be eaten. One serving would be equal to 1 medium apple, orange or banana, 2 kiwis or plums, 1 large slice of melon or pineapple, ½ papaya, grapefruit or mango, 1 cup of grapes, cherries or raspberries.13 The more local fruit and in season fruit that can be eaten, the better.

Fruit is important for antioxidants, fiber, enzymes, vitamins and minerals. They have an endless range of health promoting benefits from cancer fighting to strengthening capillaries to promoting regular bowel movements to aiding digestion. Fresh pressed fruit juices are also an option, or a freshly made fruit smoothie.

2.5 Vegetables and Fiber

Another important category is vegetables. Around 5 to 10 servings a day is advisable. One serving would be equal to 75 g of raw leafy greens (cabbage, kale, spinach or broccoli), 100 g of other vegetables (such as yellow or green veggies), or 150 ml of fresh juice.14 There is really no limit on the amount of vegetables eaten, as long as all the other portions of the diet are being covered as well. Soups and salads are good ways to get servings of vegetables in the diet. Also, homegrown sprouts are a great way to get many nutrients including enzymes that have many benefits.

Vegetables contain fiber, carbohydrates, water, vitamins, minerals, enzymes and phyto-chemicals. Phyto-chemicals protect us from harmful substances in the body and assist the body in maintaining health. Lightly steamed is one of the best ways to consume vegetables as they do not loose their nutrients, but are a bit easier


7

to digest. Daily intake of vegetables should include many different colors and kinds of vegetables to get a whole range of benefits.

Fiber is a necessity in pregnancy to keep a healthy bowel. Fiber helps to combat constipation and assists in regulating beneficial bowel flora. It assists in keeping the bowel walls clean, which promotes overall health. About 25 g of fiber is needed daily. Whole grains, vegetables and fruit are excellent sources of fiber.

2.6 Carbohydrates

The final main category is carbohydrates. The daily servings recommended will vary greatly depending on source of information. The most practical seems about 3, one with each meal, (not including vegetables and fruits). One particular source states 6 to 9 servings, which may not be optimal, seeing as the referred to carbohydrates were not nutrient dense foods, but were simple carbohydrates such as breads. Carbohydrates in this category include bread, cereals, grains, pastas and potatoes. NOTE: Vegetables and fruit are a source of carbohydrates but are not included in this category!

One serving would be 1 slice of whole wheat/mixed grain bread, 1 medium potato, or 50-100 g cooked cereal or brown rice.15 Whole grains are the best choice, as they have not been processed and still contain their enzymes. Whole grains are important for fiber, and these include rye, whole oats, millet, buckwheat and barley to name a few.

Once the grains have been ground to flour, they lose a lot of their enzyme, vitamin and mineral content. They also have a higher glycemic index when made into breads and pastas, which triggers fluctuations in insulin levels leading to feeling hungrier quicker, an increase in morning sickness and an increase in fat storage. For these reasons, whole grains are most recommended.

Carbohydrates are needed for energy including brain and muscle energy and assist in digestion and assimilation of foods.

2.7 Other important minerals

Besides calcium there are various minerals that are important to the development of the fetus. Magnesium, the synergistic partner to calcium, is also very important. The US RDA recommends 450 mg of magnesium per day. Magnesium is important in pregnancy

Oats

Oats


8

because it is linked with over 300 enzymatic reactions in the body. Low amounts of magnesium are linked to pre-eclampsia, premature babies, low birth weight babies and low Apgar test scores.16 Foods high in magnesium include: fresh green vegetables, soybeans, whole grains, figs, corn, apples, lima beans, brazil nuts, almonds, carrots, brown rice and baked beans.

Zinc is very important for many aspects of pregnancy including male reproductive health. Zinc supports the male prostate as well as helps with the development of healthy sperm. It is also needed for egg growth, fertilization, the development of the brain and the immune system, repair of tissues and protein synthesis. One of the signs of potentially low zinc is stretch marks. The RDA for zinc during pregnancy and lactation is 15 mg. Deficiencies of zinc during pregnancy have been linked to cleft palate, harelip and low birth weights. Zinc is also an antagonist for lead, which could harm an unborn child.17 Good sources of zinc are oysters, sesame seeds, popcorn, beef, crab, walnuts, bran, pumpkinseeds, brewers yeast, chickpeas, cheddar cheese and whole wheat breads.

Iron is another essential mineral important in pregnancy. The RDA for pregnant and lactating women is 18 mg. Since the blood volume increases dramatically in pregnancy, iron is important for the building of new red blood cells and for the transport of oxygen to the baby. Extra supplementation of up to 40 mg per day may be given for those who were anemic before pregnancy. Iron rich foods include oysters, green leafy vegetables, meats, legumes, molasses, dried fruit, chicken, strawberries, salmon and pumpkin.

Vitamin D, which also works with calcium and magnesium, has a RDA of 400 IU per day. It is not recommended that any more than that be supplemented with due to possible mental retardation, heart defects, and bone problems with the developing fetus that have been associated with higher intakes of vitamin D.18 The best source of vitamin D is sunlight, and sunlight has so many other benefits as well. Oily fish, eggs and bran are also high in vitamin D.

Vitamin A supplementation should be taken cautiously during pregnancy. The RDA is 5000 IU per day. However, toxicity can cause birth defects, but this is at very high dosages of about 40,000 IU per day.19 The amount consumed in food on a regular basis, should not cause concern. Vitamin A is found in dark green and yellow vegetables, butter, egg yolk and fish liver oils.

Broccoli: a good vegetable source of

calcium


9

2.8 Water

Water is essential for a healthy body and a healthy pregnancy. The baby is 70% water and needs water to build up tissues and organs. Approximately 2 liters per day is required, with up to 3 liters a day required when breastfeeding. Water should be coming most preferably from high quality spring water, or as second choice reverse osmosis. Tap water with fluoride, chlorine and chloramine is not the best form of water, as chlorine reduces our good bacteria needed for the immune system and digestion, as well as it can have potentially harmful effects on the un-born child. Water does not include juice, pop or coffee.

2.9 Recommended daily allowances of nutrients

As mentioned previously, the RDA’s are merely guidelines, and a place to start when analyzing nutritional intakes. However, these amounts should be met in the diet, at bare minimum. Most are set just high enough to prevent deficiencies.

The United States RDA’s for pregnant and lactating women taken from the Nutrition Almanac are summarized as follows:


10

Table 2.0 - United States Recommended Daily Allowances (USRDA) 20

Vitamins and Minerals USRDA for Pregnant and Lactating Women Vitamin A* 5000 international units Vitamin D 400 international units Vitamin E 30 international units Vitamin C 60 milligrams Folic Acid 0.8 milligrams Thiamin (Vitamin B1) 1.7 milligrams Riboflavin (Vitamin B2) 2.0 milligrams Niacin (Vitamin B3) 20 milligrams Pantothenic acid (Vitamin B5) 10 milligrams Pyridoxine (Vitamin B6) 2.5 milligrams Cyanocobalamine (Vitamin B12) 8 milligrams Biotin 0.30 milligrams Calcium 1.3 grams Phosphorus 1.3 grams Iodine 150 micrograms Iron 18 milligrams Magnesium 450 milligrams Copper 2.0 milligrams Zinc 15 milligrams

* 10,000 IU is the maximum for Vitamin A during pregnancy due to potential birth defects at higher levels. Beta-carotene does not apply.

Besides nutrition there are a few other precautions an expectant mother can take to improve her health, as well as the health of her unborn baby. There are also various herbs that are unequalled in their nutrient content, and that are taken for various reasons throughout pregnancy. These herbs and their nutrient content will be discussed further in the herbs in pregnancy section.

Foods play an integral role in providing the building blocks for a healthy baby and mother. By eating a nutritious, balanced diet and drinking adequate amounts of water, a mother can be satisfied she is giving her baby the best start in life.

2.10 General healthy guidelines

There are many sources of pollution and chemicals that should be avoided in pre-pregnancy and pregnancy to increase the overall health of mother and baby. This section also includes the father, who is a necessity for the production of healthy sperm, and


11

therefore a healthy baby. Any work done involving any kinds of chemicals including herbicides and pesticides, leads, x-rays, anesthetics and so on should be eliminated. Fumes from many household items such as markers, glues, paint, lacquers, fuels and cleaning products should be strictly avoided. Hair dyes and chemical laden cosmetics (including hair sprays, creams, eye makeup removers and so on) should also be avoided.

Alcohol, all drugs and cigarettes are very important to stay away from. This includes second hand smoke. Prescription drugs are also included and encompass antacids, steroids, anti-nausea drugs, hormones and painkillers such as aspirin, which may be contemplated for use during various pregnancy illnesses. Vaccines and dentist offices should also be avoided. The less toxic the environment is for mother and child, the better.

Hot baths and hot tubs (temperatures over 38.9 C) should be limited to 10 minutes, as there is evidence that submersion in high temperature waters for prolonged periods of time can negatively effect a fetus.21 By avoiding synthetic chemicals and anything that could potentially harm the baby, everyone benefits.

References 1 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 1. 2 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 23. 3 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 50. 4 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 51. 5 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 53. 6 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 55. 7 Weed, Susun. (1986). Wise Woman Herbal For the Childbearing Years. Ash Tree Publishing: New York. p. 22. 8 Weed, Susun. (1986). Wise Woman Herbal For the Childbearing Years. Ash Tree Publishing: New York. p. 22. 9 Weed, Susun. (1986). Wise Woman Herbal For the Childbearing Years. Ash Tree Publishing: New York. p. 21 10 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 73. 11 Weed, Susun. ( 1986). Wise Woman Herbal For the Childbearing Years. Ash Tree Publishing: New York. p. 21. 12 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 60. 13 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 60. 14 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 62 15 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 64. 16 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 75. 17 Olivier, Suzannah. (2001). Eating For A Perfect Pregnancy. Simon & Schuster: London. p. 77. 18 Hotchner, Tracy. (1997). Pregnancy & Childbirth. Avon Books: USA. 19 Kirschmann, Gayla & Kirschmann, John. (1996). Nutrition Almanac. McGraw-Hill: New York. 20 Kirschmann, Gayla & Kirschmann, John. (1996). Nutrition Almanac. McGraw-Hill: New York. p. 392. 21 Bartram, Thomas. (1998). The Encyclopedia of Herbal Medicine. Constable Publishers: London. p. 350. Yogurt picture from http://www.qastudio.com


12

Oats picture from http://www.sharkeyshealingcentre.com.au/html/male_infertility.html Fish picture from http://www.ameristitch.com/inshorefish.htm No alcohol picture from http://www.childrensmemorial.org/depts/infectious/moms_hiv3.asp Beans from http://edition.cnn.com/interactive/food/0005/health.pantry/ Borago picture from http://www.uq.net.au/hyperlinked/Herbs/borage.htm Water picture from http://www.ncforestry.org/docs/Products/goods2.htm Broccoli picture from http://www.uky.edu/Agriculture/kpn/kpn_99/pn990412.htm Carrot picture from http://www.mcwdn.org/Plants/Roots.html Egg picture from http://www.skagitriveranch.com/organic_eggs.htm Strawberry picture from http://www.netwiz.net/~rsolomon/foodstrawberries.htm Flax seed picture from http://interactive.usask.ca/ski/agriculture/crops/oilseeds/flax.html Vegetable picture from http://www.colourama.co.uk/catalogue.htm

Natural Pregnancy and Childbirth Correspondence Cover Page€¦ · Natural Pregnancy and Childbirth...

Documents

Transcript of Natural Pregnancy and Childbirth Correspondence Cover Page€¦ · Natural Pregnancy and Childbirth...