My 10 ways for being healthy in pregnancy
All my adventure with a healthy lifestyle, healthy nutrition and healthy skin, skin and hair care began 4 years ago, when we decided to enlarge our family. At the time I thought that my concern for health would be based on several supplements and expensive creams against stretch marks. However, my inquisitive nature has brought me to a completely different place and today I support my health and the growing baby in a completely different way than I planned (and this is already 28 weeks - will you believe?). Discover my simple and natural ways to support health every day.1. A glass of warm water with lemon in the morning
You can't start the day better than a glass of warm water and a half lemon freshly squeezed into it. This mixture helps cleanse the body (flushes out toxins), speeds up metabolism and improves digestion (thanks to fiber), helps with heartburn and indigestion problems, adds energy, and also supports our immunity (mainly due to the content of vitamin C). It's best to drink it immediately after waking up, about half an hour before breakfast. You will find calcium and potassium in it, caring for your healthy heart, nervous system and brain. Water with lemon also has an effect ... deacidifying our body - despite the sour taste, it has an alkalizing effect on us.2. Chia seeds
This is my favorite and most natural dietary supplement. I drink it twice a day: put a tablespoon of chia seeds in a glass of warm (not hot) water and put it away for a while to drink my nutritional "bomb" during the day.
What do I value chia seeds for the most? Already two large spoons of chia seeds (about 30g) provide us with about 20% of the recommended daily intake of calcium, 30% manganese, 30% magnesium, 27% phosphorus, and as much as 11 g of fiber alone [source], which supports the beneficial bacterial flora in our intestines . They contain a mass of precious antioxidants [source], and their richness in calcium, magnesium, phosphorus and proteins wonderfully supports our and our baby's bones.3. Beet juice
During pregnancy, women often suffer from anemia (anemia). To prevent it, it is worth consuming beets from the very beginning of pregnancy. Despite the fact that, compared to, for example, parsley, they are not such a rich source of iron, they play a great hematopoietic role, prevent (and even cure) anemia. The dyes contained in them are very strong antioxidants that increase the absorption of oxygen by our cells fourfold. For this they contain a lot of folic acid, directly supporting the development of our child, and remove harmful excess of homocysteine from our body. [source]
Beetroot juice will perfectly fit into the diet of every pregnant woman, as well as the one preparing for pregnancy. We usually squeeze our daily portion of juice on a slow-speed squeezer or in a stone dish we produce pickled beetroot juice with garlic - the wonderful properties of silage and recipes for this miracle will be written off at the next opportunity. One thing is certain - 2-3 weeks of drinking beetroot juice every day have been able to get me straight even from a single-digit level of hemoglobin in the blood, they are certainly even better able to prevent anemia.
However, if you do not like, you do not have the opportunity or time to prepare juices yourself, in the Carrefour chain of stores we have found pickled beet juices in small, glass bottles - the perfect portion of health for you and the baby every day.4. Water
It is water that flushes out toxins from our body - although it does not neutralize them, it supports kidney function and cleansing the body of harmful metabolic waste. Its deficiency causes us to feel tired, tired and weak, and even dizziness or trembling hands, leading to a drastic reduction in the level of electrolytes in our body.
Remember that during pregnancy you need to consume enough water to have enough for you two (or maybe three?), Because the baby consists of 74-94% of water, and its natural environment is nothing but water. Therefore, the right amount of water that we should consume every day should be about 3 liters - calmly, one liter you will probably provide in food, and 2 should drink. You will also take care of your proper digestion, provide necessary minerals and improve your well-being. [source]. That's why I always try to have a glass and a bottle of water next to me. Summer is ahead of us, so I will probably consume more water to balance the amount of heat excreted through the skin.5. Vitamin D
This life-giving vitamin helps build strong muscles and your bones, as well as Baby's - it is responsible for the proper calcium metabolism in our body. Its deficiency can lead to weaker bones in you and your child, and also leads to more frequent allergies in children.
During pregnancy (and not only) I certainly do not sunbathe for hours (I do not expose my face to the sun), but if the weather allows it, I try to expose full sun for 20 minutes every sunny day. Apparently, already 15 minutes of exposure of arms and legs in the sun can cover our daily demand for vitamin D. This is another reason to go for a family walk every day.
On the other days (i.e. during the first two trimesters almost every day) I take the appropriate dose of vitamin D in droplets.
How to determine the right dose of supplemented vitamin D?
At subsequent blood tests, determine your vitamin D level and determine with your doctor what dose of vitamin D will be right for you - don't forget to tell him about your habits. The right dose of vitamin D is extremely needed for proper calcium management in pregnancy, but also for the Baby ['Book of pregnancy', W. and M. Sears].6. Folic acid
It is necessary for the proper development of your baby's spinal cord. Did you know that the fetal nerve coil closes as early as 3-4 weeks of pregnancy? Therefore, you should take care of supplying the right amount of folic acid at the stage of applying for a child. Too low folic acid is also a cause of prematurity or behavioral problems in a child, which is why we need to take care of its proper level throughout the entire pregnancy [The Book of Pregnancy, W. and M. Sears].
Despite the diet rich in folic acid, as prescribed by the doctor throughout the pregnancy I also provide it in the form of supplements. What dose to use? Which acid is best to choose? Set it all up with your attending physician.7. Oils
Every day I eat cold so-called "Good fats," or coconut or linseed oil. Every time I choose vegetable fats that are unrefined and cold pressed - only these retain maximum nutritional value. Among the healthy fats you will also find nut oil, olive oil and fish oil (provided that it has been tested for heavy metals and does not have them or has them in quantities that do not endanger your and your child's health).
Remember that eating healthy fats will bring benefits to your health and, above all, your baby's health - you cannot eliminate their good effects by eating unhealthy fats. Your blacklist should therefore include "bad fats" that pass through the placenta and block the cell membrane receptors of a child, resulting in fewer connections between your child's brain cells. Unhealthy fats are:
Hardened vegetable fats (so-called trans fats) - they can block the action of an enzyme, thanks to which your body is able to process Omega-3 fatty acids into omega-3 DHA, which is extremely important for the development of your child's brain. What is the most popular hardened fat? Of course, margarine, no matter what other wonderful ingredients you add to it, should not be included in your diet; palm oil - first of all, it is most contaminated with pesticides, and secondly it is very poor in valuable acids ["Book of pregnancy", W. and M. Sears].8. Movement
Every time I dreamed of active pregnancy, through the eyes of my imagination I saw myself beautiful, slim, brave and working, preferably until the very day of delivery, exercising every day in fashionable clothes with celebrities on DVD on my own carpet ... Unfortunately, not many of my dreams in this topic came true. . I admit, at first I had huge complexes, especially after forced lying for a few weeks, which I passed in every pregnancy, after which I got short of breath, climbing the stairs to the first floor. But I decided to treat this activity with my own measure and after consulting a doctor, taking into account all my health limitations, set my own "training program" - even if it is exhausted by a 10-minute walk, turtles or two pool lengths. I try to be active as much as I can and enjoy it as much as I can. Although my options are symbolic, every day I try to plan a minispacer, in bad weather even to the store. I don't want to neglect traffic at all costs. Intuitively, I feel that the lying lifestyle is all minuses - a decrease in mood, a decrease in form and pain avalanche progresses. So, joy brings me every, even the smallest activity.
Bed regime? Increasingly, I meet with the fact that the doctors who look after me, and in every pregnancy I meet them many, less and less often as a medicine for threatening miscarriage or shortening cervix, order "bed regime", only recommend "maxi" saving. MamaGynecologist wrote about it very interestingly.9. Physiotherapy and kinesiotaping
I admit that although pregnancy is a long-awaited and dreamed state for me, unfortunately my motor system seems to be completely unsuitable for it and I am once again receiving a plethora of pain. Therefore, instead of curing, I decided to prevent and already in the sixth month I went to ... a physiotherapist. We see each other once a week, and in addition to the massage of excessively tense muscles that cause pain especially in the pelvis and lower back, my physiotherapist uses kinesiotaping - sticking to the skin, on selected parts of the body, flexible, waterproof, breathable cotton patches that relieve pain . I am after a few such meetings and I already feel a big difference, I will describe you full of impressions ... after giving birth, because we will work together after recovery.10. Care for the skin
It may be a surprise for you, but I do not use a single cosmetic dedicated to pregnant women. Which doesn't mean that I don't use them at all, or I use the same cosmetics as before pregnancy. I will tell you the story of how I stopped trusting brands and started trusting compositions on another occasion, and today I will only tell you that I found much more valuable compositions in "ordinary" cosmetics or oils. I do not see the need to buy expensive cosmetic oils based on crude oil (paraffin oil is, for example, the main component of many popular oils against stretch marks, many of them also contain resinoids, which we should also avoid in pregnancy) and expensive creams, which, although dedicated for women in pregnancy, they can be harmful to a growing child - as a curiosity you can check what known brands produce creams dedicated to pregnant women with toxic ingredients such as Polyacrylamide - preservative, formaldehyde derivative, toxic substance - here.
I am aware that not all beneficial cosmetic ingredients are desirable during pregnancy and breastfeeding, so before applying any cream, lotion or body mousse, I check if the list of substances it contains are not inadvisable for women in pregnancy. You can find this list on my favorite cosmetics blog.