As mothers tend to sacrifice during their lives to meet their children’s needs, a mother’s body will give up its own essential nutrients to provide health and growth for her developing baby. Unfortunately, the Standard American Diet (S.A.D.) is often so nutritionally deficient that even this sacrifice does not guarantee adequate nutrition for the unborn baby.
Fortunately, there are a number of tips that, if followed during pregnancy, can help both baby and mother stay healthy and vital!
1. Zinc
Zinc (15+ mg). Inadequate zinc is one of the most common and problematic deficiencies during pregnancy. Zinc is critical for two reasons: proper growth and for developing a healthy immune system for the baby. Studies suggest that inadequate zinc may even cause immune deficiency in the next generation (i.e., your grandchild) as well. Be sure to get at least 15 milligrams per day of zinc in your diet, which can be found in high protein foods such as meat and beans.
2. Folic acid
Getting enough folic acid is critical both before and during pregnancy to help assure proper growth and to prevent birth defects.
3. Magnesium
Magnesium deficiency is routine in the American diet and can increase the possibility of high blood pressure and seizures during pregnancy, a condition known as eclampsia.
4. B vitamins
These are critical for energy, mental clarity and to prevent depression. B vitamins have also been found to decrease pregnancy-related complications such as gestational diabetes. Taking 200 milligrams a day of vitamin B6 can improve the health of those women suffering from this form of diabetes. But please note that only women who develop gestational diabetes during pregnancy should take this high level of B vitamins, and should drop the level of consumption to 100 milligrams per day during the last month to avoid inhibiting production of breast milk. For all other soon-to-be moms, take approximately 25 to 100 milligrams a day of B vitamins and plenty of vitamin B12 for normal nerve function.
5. Fish oils
Fish oil is critical during pregnancy. The human brain is made predominantly of DHA, an essential fatty acid found in fish oils. Perhaps this is why there is an old wives' tale about fish being brain food. Regardless, DHA deficiency is very common and it is critical that pregnant women get adequate fish oils so that their babies can develop healthy and optimal brain tissue. Fish oil also decreases the risk of postpartum depression. Unfortunately, however, the FDA has raised concerns about high mercury levels in the same deep sea fish (salmon and tuna) that have the highest levels of these oils. An excellent alternative for those who'd rather not risk eating fish is to take 1/2 to 1 tablespoon of Eskimo 3, Barlean’s or Nordic natural fish oil daily. These are special forms of fish oil that actually taste good (most do not), and have been tested to make sure that they do not have mercury or other problematic compounds.
6. Calcium
Ideally, pregnant women should get 1,500 milligrams of calcium per day plus 400-2,000 units of vitamin D. It is best to take calcium at night (it helps with sleep) in the liquid, powdered or chewable form. Many calcium tablets are simply chalk and do not dissolve in the stomach, and therefore are not absorbed properly. Each cup of milk or yogurt contains 400 milligrams of calcium. Do not take calcium or iron supplements within 6 hours of taking thyroid hormone, as it will block absorption of the thyroid hormone.
7. Iron
Approximately 18 to 36 milligrams of iron per day can be helpful. Interestingly, iron deficiency can sometimes cause infertility. And pregnant women who don't get enough iron are at risk for anemia, fatigue, poor memory and decreased immune function.
8. Water
Be sure to drink plenty of water. When pregnant, blood volume can increase about 30% and it is easy to become dehydrated. If your mouth or lips are dry, drink more! Adequate salt is also helpful in preventing dehydration (less so if you have problems with fluid retention).
9. Check your thyroid!
Millions of women have undiagnosed hypothyroidism, which accounts for over 6% of miscarriages and is associated with learning disabilities when the child is born. Treating a low thyroid is both safe and easy during pregnancy. The earlier it is treated the better. As soon as you know you’re pregnant (or trying to get pregnant), take a TSH blood test to check your thyroid. Most doctors do not yet know that the TSH has to be less than 3 or you need treatment, so see the lab result for yourself (many still use the dangerous and outdated criteria of a TSH over 5 being abnormal). If you were on thyroid before getting pregnant, it is normal to need to increase the dose by 30% during pregnancy (the TSH should be kept between .5 and 2.0). In addition, all pregnant women should check an anti-TPO antibody blood test (positive in 1 out of every 8 pregnant women). If positive (showing thyroid inflammation), taking thyroid hormone (even if the other thyroid tests are OK) decreases the risk of miscarriage from 13.8% down to 2.4% as well as dropping the risk of premature birth from 22% down to normal. This simple approach would prevent over 50,000 miscarriages a year in the U.S.
10. Things to avoid
A few cautions for pregnant women: avoid taking more than 8,000 units of vitamin A per day, and don't partake in anything that can raise your body temperature too high (hot tubs, saunas or steam rooms). These have been implicated as possibly increasing the risk for birth defects. Most pregnant women are also, of course, aware that smoking, drugs and alcohol should all be avoided during pregnancy. Exercise, on the other hand, has been shown to be very beneficial and results in babies and moms that are quite healthy.
Best wishes on a healthy baby and mom!
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