Every couple desires to have a baby someday and all of them wish that from pregnancy to child-birth all goes well. Planning well is the key. Like as the saying goes-“The most important step of all is the first step” And therefore why not start the very first that is conception be on a healthy note!
Why do we only focus on women when she is pregnant why not when she is preparing to get pregnant. So that her pregnancy is smooth.
Here are the five importants things that should be looked upon to start with a healthy pregnancy and getting ready for a beautiful change in your life….
1 2 3…I wanna be fat free:
Before pregnancy, it is important to have a body weight close to your ideal body weight. During pregnancy on an average women gain 10-12 kg of weight which is required. While you are pregnant no doctor or health care professional will ask you to diet or follow a fat loss programme or low carb diet, etc. So better to start the best moments of your life with the best body.
Low body weight of women at reproductive age is mainly because of under supply of nutrients such as Vitamin A, E, C, Zinc seleniun, iron and folic acid, essential fatty acid etc which play an important role in fertility.
In overweight and obese women there is high fat storage which leads to hormonal imbalance one of the common reasons for infertility. Fat cell release estrogen (hormone) which delays ovulation and disturbs menstrual cycle and act as a natural birth control. Other condition associated with obese women and pregnancy is gestational diabetes and pre-eclampsia.
But, ladies all these can be managed with simplest remedy that is exercise and eating right…
So wanna be mummy get into those sports gear and start with your exercise…Your baby would love to see a healthy mom at his/her first glance.
Tip: Better to start with pregnancy with a healthy weight to give birth to a healthy baby and minimize the health risk too. Try to exercise at-least 3 days in a week.
Most wanted- Folic acid and iron:
Folic acid supplements before pregnancy is must. The neural tube formation that is crucial for brain development happens in the first four weeks of pregnancy. This is the stage where in most mothers are unaware that they are pregnant especially when it is an unplanned pregnancy. Hence, it is very much important for all women of reproductive age to replinish their folic acid daily.
To lower down the risk of neural tube defects one must take folic acid for at least three months before pregnancy and continue during pregnancy. Also along with supplements include food that are high in folate every day such as dark green leafy vegetable, beans, lentils, oranges etc.
Likewise iron is very much important to support the healthy development of the foetus. Due to increase blood volume during pregnancy it also increases the demand for iron in our body due to growing foetus. The better iron stores before pregnancy the better absorption of iron during pregnancy. Iron rich food includes whole grains, beans, red meat (but has saturated fats too), eggs and poultry etc.
Small tip: Better to have iron rich food with a Vitamin C source such as lemon water or amla which will aid in iron absorption. Also avoid caffeinated beverages.
Healthy omegas:
We live in a world where we are constantly surrounded by options in food which are fat rich junk and sugar filled caloric meals. Both ultimately contributes to fat storage in our body. Food such as meat, dairy products and many other processed food available in the market are high in saturated fat. It’s our choice or selection to get the good fat in our diet. Fatty acids rich in oily fish, nuts and oilseed are rich in essential fat that is omega 3 and omega 6 fatty acids. These essential fats are required for proper functioning of hormones in the body. And a slight disturbance in hormones has a great impact which in turn will affect the menstrual cycle causing infertility. It is always good to opt for lean fat which is present in white meat rather than red meat which is again high in saturated fat. The processed meat is even worse because it comes with combination of high sodium contents along with preservative.
Tip: Make a mixture of sunflower seeds, flax seeds, almonds, pumpkin seed and sesame seeds and use it a our garnish for sprinkling over the salads. It has good amount of essential fat.
Get that dose of Antioxidants daily:
Antioxidant act like a defense system in our body to de-activate the free radical species and hence preventbody from damaging. These antioxidant protects the reproductive organs (ovum, eggs, etc) of a woman from damage by these radicals and ensure their normal functioning. The DNA is also protected from antioxidant which forms as a base to the child’s development.
Make sure the mother preparing for pregnancy makes a special note to count antioxidant rich food in their diet such as fresh colourful fruits and vegetables, nuts, etc
Keep away from stress :
It is the most important aspect which is mostly overlooked . High stress level can affect fertility too. Women who have delayed ovulation have high cortisol level which is a reason for infertility. Brain sends signals via hypothalamus to release hormones which will trigger ovulation. In women with high stress levels these signals are altered and thereby disturbed menstrual cycle and fertility.
Tip: At-least devote 5 min of your day to meditation, indulge in your hobbies, best to de-stress. Also first thing in the morning is to thinks how will you tackle your day, get a plan and then get in to action.
Nothing’s more annoying than burning calories only to ruin all the hard work done by overeating in the next hour. We always are surrounded by this myth, that we now have liberty to gorge on our favourite food as we have sweated it out in the gym! Let’s have a glance to simple and effective ways to avoid that insane hunger after workout.
