Written by Dr. Brandon Osmon, CSCS
Typically, there’s no time in a woman’s life when she is more concerned for her health then during pregnancy. Rightfully so, this is a period when the unborn child is completely dependent upon what the mother provides. Pre-natal health, proper nutrition, adequate exercise, thoughts and the environment in which the mother lives all directly impact the health and development of the child. It is with this in mind that we will highlight five key areas that need to be addressed in an effort to have the healthiest pregnancy possible.
Pre-natal Health: The health of the mother during the prenatal period is directly related to how smoothly the pregnancy will progress. However, it is well understood that the period prior to conception is just as important. In a planned pregnancy the ideal scenario would be one in which the mother and father-to-be focused on their personal health and well-being prior to conceiving a child. In any situation, the principles are the same.
- Address any major health concern with your OB/GYN or midwife immediately. Discuss any medications you are taking, either by prescription or over the counter, to ensure they can be safely utilized during pregnancy. Also keep your primary birth provider informed of other practitioners you may be seeing throughout the pregnancy.
- Create a preventative healthcare team. An ideal team would include a Chiropractor, Acupuncturist and/or Naturopath to address general health concerns and assist with making the pregnancy more comfortable and more enjoyable. Many times these providers are capable of providing effective, drug-free alternatives for the pregnant mother. Be sure to choose providers that have adequate experience treating women during pregnancy.
- Apply the following concepts of proper nutrition, adequate exercise and stress reduction.
Proper Nutrition: Everyone has an opinion on proper nutrition which can make it an extremely confusing topic. Depending on the author you read or the guidelines you follow, you may either be eating a perfect and pristine diet or one step away from the grave! There are a handful a underlying concepts that unite the multitudes of diets out there and
- Moderation in all things: Too much or too little of any one thing, be it carbohydrate, fat or protein can cause potential health problems. It is an undeniable truth that everyone is different. Your ideal ratios of these nutrients are based upon a number of things to include your genetics, activity levels and general health status. The great thing is that the body is very adaptable and so long as you don’t get too extreme and choose quality foods you’ll be fine. Any questions, speak with a member of your preventative health team or birth provider. If you follow a vegan or vegetarian diet, consulting a provider educated in nutrition is even more important during this vital period of child development.
- Whole (Real) foods: This is so much easier than people tend to make it. The majority of your diet should consist of meat, eggs, fruits, nuts and veggies. Grains and legumes need to be appropriately prepared (i.e. soaking, sprouting). Read labels, the more ingredients on a label the more processed the food. If you can’t identify what an ingredient is or couldn’t find it in nature yourself, don’t buy it. Shop around the outside of the grocery store. The center aisles typically contain the more processed foods. Better yet, enjoy a local farmers market or co-op.
- Supplementation: Certainly a high-quality prenatal vitamin and a good source of Omega-3 fatty acids (preferably from fish oil) can be safely recommended. Check with either your OB/GYN or a qualified member of your preventative health team for guidance on specific brands and dosages. Other vitamins and or herbal formulas should only be taken under the guidance of one of your healthcare professionals.
Adequate Exercise: This is not the time to start training for a marathon or break fitness records. If you are a hard-core fitness fanatic then scale it back a bit and choose lower impact activities. Moderate weight training and cardiovascular training is encouraged providing your physician has given you the green light. Hire a personal trainer experienced in working with pregnant women to help design a program that will be safe but challenging enough to keep your interest. If you have not exercised in the past, pregnancy is a great excuse to start! Below are some tips for the pregnant mom new to exercise.
- Start early and start slow. The sooner you initiate an exercise program the more time you have to develop the muscles in the lower back, hips and legs that support you through the final months of pregnancy and delivery. Getting started is as easy as setting a goal of walking or swimming for 30 minutes a day. As each week passes add 5-10% to that time.
- Get guidance. Again for the beginner or the advanced fitness enthusiast, a personal trainer is a great asset to ensuring a safe and beneficial program. The earlier you start the better. It is much easier to develop the coordination needed for exercise at week two than week thirty-two of pregnancy.
Stress Reduction:
- Get a supportive team. This team should include your partner, family and friends. Programs at BABS and/or a birth doula are also great additions. Surround yourself with positive people and a pleasant environment. If the house is a little hectic or your feeling stressed this is a great time to take one of those 30 minute walks we just mentioned. The fresh air will work wonders.
- Have a plan. Talk and better yet write down how you would like for your pregnancy and birth to transpire. Do you want a home birth? Who would you like to attend? What color will the nursery be? Get all of these out of the way early so you can enjoy the process.
- Schedule regular massage or acupuncture treatments. There is nothing more soothing than human touch. Find a professional with experience treating pregnant women.
- Most importantly, have fun and don’t worry about the little things.
