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More Health Help For Expectant Mothers
The last article was not enough, it seems! So, here’s more complete help to improve the diet that the growing baby in you needs. Among the rest, I somewhat repeated what I said last time, but not completely.
What to Do When Pregnant
First, a cautionary note. Your pregnant body is tuned to feed your baby before it feeds you. So if you are lacking in something that a baby needs for growth, YOU will fall short first. That’s one reason why good nutrition is so important: you’ll suffer nutritional deficiencies before you have a baby. Iron deficiency anemia is the best known, but there are many others, and your doctor and nurse care about them. Popping pills is NOT the ideal answer, although you may find some pills unavoidable — you will be prescribed. Fixing yours diet giving yourself what you need is much, much better and you should prefer to get good nutrition the natural way if you can. There is one exception, and that comes first on this list.
- Those essential nutrients.My first piece of nutritional advice is to take a multi-vitamin and mineral supplement daily — one pill. This is kind of everything if you have an unusual deficiency, and it won’t hurt to have at least the minimum of each nutrient, the Recommended Daily Allowance (RDA), in addition to what you get from your. food And of course you’ll want to improve your diet too — see next. Go to a health store and buy a big tub of the cheapest kind of multi-vitamin and mineral pills to see you through lactation too. For the occasion.
- Water.Most people are constantly dehydrated, and this fills your body with poisons and causes all kinds of problems. Give your — and the baby’s — blood, brain and kidneys a rest and drink plenty of water. Aim to drink about half an ounce per pound of your body weight each day. Yes, you will visit the toilet a lot more, but you will feel much better. And spread it out throughout the day. If you miss part of the day and get dehydrated, don’t try to make up for it. Drink a glass and continue from there. You will be fine within 20 minutes. If you prefer, some of your hourly water can be watered down with fruit juice, milk, weak herbal tea or soup. But not coffee, tea or colas, nor alcoholic beverages. They are all diuretics and will flush you out of whatever water you may have been storing and using. I think the nausea from coffee that is common when you are pregnant is your body telling you something important! It is both diuretic and loaded with poisons.
- Essential Fatty Acids.Almost all people on a Western diet are severely deficient in the Omega-3 EFA, Alpha-Linolenic Acid (ALA). You certainly don’t want your baby to lack this essential growth factor, but it’s inevitable if you follow traditional advice but eat very unconventional, highly processed foods like we do today. Go to the health store and buy a bottle of raw flaxseed oil from the refrigerator or freezer. If it’s on the open shelf, go somewhere else — it’ll probably be a little rancid and taste bitter. Add a spoonful of flaxseed oil to your daily food as you like. If you’re as deficient as most people, this will make a HUGE difference to your well-being for a few weeks, not to mention the baby. And it’s also good when you’re breastfeeding. Unless you’re fixing junk food, this will avoid the need for those awful fish oil capsules. But eating oily fish twice a week is a good idea anyway for its secondary fatty acids. The other EFA is the Omega-6 one, linoleic acid (LA). If sunflower, safflower, soy or corn oil is a sensible part of your diet, this will give you plenty of LA. Half of people already get way more than enough, so if you eat a lot of sunflower, corn or soybean oil (for example, in fried food or spreads), replace it with olive or canola/rapeseed oil where possible. Ideally, your body — and baby’s — can best use ALA if you eat no more than three times as much ALA and twenty times as much saturated fat.
- Other fats.Reduce saturated fat, and fat in general, to improve the quality of nutrition your baby will receive. This includes fried foods, more than a little cheese and fatty meat, pastries and cakes, as well as butter and vegetable fat spreads. Ideally, replace these with green, yellow and red vegetables, weight for weight. And try to avoid those nasty trans fats altogether — watch out for ‘partially hydrogenated vegetable oil’ and avoid it like the plague!
- Fibre.Constipation is a big problem in most pregnancies, but there is a simple solution: eat a lot more fiber. This will also improve your digestion and well-being and speed up your removal of poisons from your blood. The best way to get fiber is to eat lots of vegetables and some fruit. These two should be more than half your food by weight, if you can manage that — not hard to get used to. The ideal vegetables to specialize in are the dark green ones like cabbage, spinach, lettuce and broccoli. Try to eat a wide variety, however, including low-starchy roots such as carrots and the turnip family and vegetable fruits such as tomatoes, the squash family and peppers. Vegetables can replace many of your starchy foods such as bread, pasta, rice and potatoes. Otherwise, add fiber foods like All-Bran or, better yet, oat bran to your diet. You should also eat whole grain foods rather than the refined “white” versions: whole wheat bread, brown rice, potatoes with their skins, etc. Stone-ground flour, raw flour and grits are best
- sugarIt’s an addictive killer — you know it, right! Cut back on sugar and especially avoid those sugary snacks between meals and high sugar drinks like colas and sweetened tea and coffee. If you must eat, eat crudités prepared in the refrigerator ready to take: raw vegetable sticks. Or eat fresh fruit. By avoiding sugary shakes throughout the day, your energy levels will rise and you will be less at risk for diabetes. Stable blood sugar levels are also better for baby.
- Fresh food.Rather than eating manufactured ready meals with their refined carbohydrates and fat, sugar and salt, ensure that as much of your food as you can manage is either raw (salads, grits) or freshly and lightly cooked from the raw. This gives you more of those essential vitamins and minerals that factories extract from their foods to give them a longer shelf life, replacing them with chemical preservatives, flavors and colors to make the food look more vibrant. Go for the real thing. If you need ready meals, prepare them yourself (or pay a friend to do it) and refrigerate or freeze.
- Dyspepsia and nausea.Maybe morning sickness won’t respond as well to this (but it might), but the best cure for dyspepsia is to eat your carbs at a separate meal from your proteins. It is called compatible eating — making sure that all the food in your stomach at the same time can be processed without a problem. It can also give you a real energy boost and help with efficient digestion. Three days of eating in this way and the disease is gone, and will not return until you forget and eat mixed food again. The problem with matching eating is that a a lot of popular foods are mixed, and you should avoid them. For example, meat and cheese pies and sandwiches, pizzas, meals that have both meat and starch like bread, potatoes or rice — you have to eat either the starch or the meat. Matching eating is worth trying for a few weeks. See if it makes a useful difference to you — it usually does.
- Exercise.As your baby grows and your body balance changes, proper exercise is essential to limit back pain and keep you fit. You will be told what exercise to do and how to do it in your clinic — take their advice seriously. Just walking with good posture can be very beneficial. Walking and sitting with bad posture will feel like a killer, especially when your balance shifts to the bump. But if you have already been pregnant, you will know all this! This time, get good advice and practice properly.
I could say a lot more, but this is enough to keep you focused at the same time. People who start my Ill Health diet plan expect it to take a year or two to get right. You don’t have that many months! good luck
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