A TO Z OF PREGNANCY AND NUTRITION

Alcohol

There is no agreed safe intake of alcohol during pregnancy. Pregnant women should avoid drinking alcohol. It is also advisable to limit alcohol intake when trying to conceive.

Amniocentesis

Amniocentesis is one of several diagnostic tests offered during pregnancy. It is used to detect chromosome abnormalities in the unborn child that may cause Down’s syndrome or other congenital problems. In amniocentesis, a sample of the amniotic fluid that surrounds the fetus is removed and analyzed. This test is done from week 15 of pregnancy onwards.

Anaemia

Anaemia is characterized by a low level of a substance called hemoglobin, which contains iron and is responsible for transporting oxygen in red blood cells. During pregnancy, anemia is quite common because the demands for iron change, so routine blood tests are carried out during pregnancy to check if you will need iron supplements. It is important that pregnant women eat an iron-rich diet to ensure the production of extra red blood cells so that the fetus and placenta receive enough oxygen. Iron-rich foods include red meats, fortified breakfast cereals, dried fruits, pulses, and bread.

Antacid

Antacids counteract stomach acidity and are often used as a treatment for heartburn. Heartburn occurs because of increased abdominal pressure, relaxation of the gastro-esophageal sphincter due to pregnancy hormones, and altered gastrointestinal function.3 Symptoms are often aggravated by lying down, or by eating certain foods, particularly those that are spicy, fatty, fizzy, or acidic. Symptoms will often be less severe with small frequent meals and snacks rather than larger meals. Avoid spicy or fatty foods, eating just before bedtime, and try to limit the use of antacids to manufacturers’ directions.

Antenatal care

Antenatal care means ‘care before birth.’ It aims to monitor and promote the wellbeing of a mother and her developing baby. Midwives and doctors provide information, advice, and reassurance as well as monitoring, screening, and treating where necessary. This is very important because many risks can be mitigated at this stage. Every Pregnant Woman is advised to attend Antenatal care Clinic

Back pain

Back pain experienced by pregnant women is caused by the ligaments between the pelvic bones softening and joints loosening in preparation for the baby’s passage through the pelvis. This movement can cause considerable discomfort on either side of the lower back, often with walking, and especially when going up and downstairs. During the second trimester, the uterus becomes heavier and changes the woman’s center of gravity. Gradually – and perhaps without being aware of it – women begin to adjust their posture and the way in which they move. These compensations can result in back pain, strain, or another injury. The separation of the muscles along the front of the abdomen during pregnancy may also contribute to back pain during pregnancy. These two parallel sheets of muscles run from the rib cage to the pubic bone. As the uterus expands, they sometimes separate along the center seam, which can make back pain worse. Careful lifting and carrying during pregnancy are important to prevent injury.

Birth weight

The average birth weight is 3.4 kgs, but this can reduce if you are expecting your first child, or if your baby is a twin or triplet. Your midwife will check the size of your baby by measuring your bump at intervals throughout your pregnancy. They may need to arrange an ultrasound scan to check the health of your baby if they measure smaller than expected.

Bloating

The sensation of bloating occurs during pregnancy because of hormones that slow your digestion and the pressure of your growing uterus on your stomach and intestines. Eating plenty of fibre and drinking adequate amounts of fluid may help to alleviate this.

Bowel movements

Constipation (difficulty passing bowel movements) is common in pregnancy due to hormones slowing the gut and the physical pressures of the baby. After childbirth, some women may experience bowel problems. An adequate fibre and fluid intake should help with this, but see your Doctor if you have any concerns.

Breast-feeding

Breast milk is the best possible nutrition for your baby. During breast-feeding, your baby is entirely dependent on you as their only source of nutrition. By ensuring your diet contains adequate levels of specific vitamins and minerals, your baby will receive all the nutrients they need. Some women choose to take a multivitamin and mineral supplement that is specifically designed for pregnancy and breast-feeding, for extra peace of mind and to safeguard their own nutritional requirements, such as Vitabiotics. Pregnacare® Breastfeeding

Caffeine

Whilst pregnant, caffeine intake should be limited to no more than 200mg a day because high levels of caffeine can result in low birth weight or even miscarriage. Caffeine occurs naturally in tea, coffee and chocolate. It is added to some soft drinks and ‘energy’ drinks. Try decaffeinated tea or coffee as an alternative. The amount of caffeine found in some foods and drinks is as follows

Calcium

Calcium intake during breast-feeding is particularly important, as calcium is required for the maintenance of normal bones. Breast-feeding is estimated to use 300-400mg/day. The recommended intake of calcium during lactation is 1250mg/day, considerably higher than the 700mg/day required during pregnancy. For younger women and adolescents who are still developing their own bone mass, calcium requirements may be higher.

Calorie intake

Energy needs only rise slightly during pregnancy because the body undergoes adaptations allowing increased energy needs to be met from only a very small increase in calorie intake.

Citrus fruit

In order to help your body absorb and effectively use iron and other nutrients from your food, you should eat plenty of vitamin C rich foods such as oranges, tangerines, grapefruit, lemons, and tomatoes.

Common cold

Some women may find themselves more vulnerable to colds while pregnant as the immune system is working hard and may be less effective than usual. Viruses, which do not benefit from antibiotics, usually cause coughs and colds so they must run their course. Cold remedies can relieve symptoms so that you feel better, but they will not make you get better any faster. The majority of over-the-counter cold remedies are not recommended during pregnancy. Except for treating fever, it is fine to simply ride out your cough or cold if you do not want to take any medications. Always check with the pharmacist before taking any cold remedy during pregnancy, as most are not recommended. The flu vaccine and whooping cough vaccine is advisable during pregnancy from 28 weeks.

Cravings

Food cravings are common during pregnancy and are defined as ‘a compulsive urge for food for which there was no previous excessive desire.’ There is no harm in indulging a craving as long as it is done in moderation and alongside a healthy and balanced diet.

Dairy products

Pregnant and breast-feeding women are encouraged to eat moderate amounts of dairy foods such as milk and cheese, which contain calcium, protein, vitamin D, and zinc.

Dehydration

The increased metabolism during pregnancy leaves women more vulnerable to dehydration so adequate fluid intake is important, especially during the hot season or when exercising. Never limit fluid intake to avoid frequent trips to the toilet – dehydration can lead to premature contractions and can contribute to fatigue and dizziness. Severe morning sickness can also lead to dehydration so monitor fluid intake if this occurs.

Dental care

Pregnancy can aggravate dental problems. Gingivitis (inflammation of the gums) is a common problem, which may be the result of increased blood flow to the gums caused by pregnancy hormones and may require treatment. It can lead to bleeding gums and has been associated with complications of pregnancy, such as premature birth. Brush your teeth with a soft-bristled toothbrush after meals or at least twice a day to help prevent cavities and gingivitis. Flossing regularly will also help to protect your gums.

Diabetes

The combination of diabetes and pregnancy increases the risk of complications for both the mother and baby. For women with diabetes, the risk of complications can be considerably reduced with optimal control of elevated blood sugars from the time of conception – this includes healthy eating and nutrition. Gestational diabetes occurs in around 3-5% of pregnancies so all women are routinely monitored during pregnancy for increasing glucose levels. Specialist advise and monitoring are offered to women who show signs of gestational diabetes. If you are at risk of developing gestational diabetes or you show signs, you may be offered a test for it during your pregnancy.

Diarrhea

Most often, diarrhea in pregnancy is a result of changing hormone levels – predominantly increased levels of progesterone. However if accompanied by a fever or vomiting, and if it persists for more than 24 hours, you may wish to speak to your midwife or GP to eliminate other potential causes such as food poisoning.

Eggs

To reduce the risk of salmonella, only eat well-cooked eggs. Avoid dishes that may contain raw eggs, such as fresh mayonnaise, mousse, and uncooked cheesecakes.
Eating for two
Falling for the myth of needing to eat for two is likely to result in excessive amounts of weight gain, as energy needs during pregnancy only rise slightly. This is because the body undergoes adaptations allowing increased energy needs to be met from only a very small increase in calorie intake.

Energy

Lack of it! Energy requirements during pregnancy will vary from woman to woman according to pre-pregnancy body weight, work, and leisure activity levels. Extra energy is required for fetal growth and development and for extra maternal tissues such as the placenta, amniotic fluids, and additional body fat. In addition, an increase in energy expenditure is required to maintain these tissues and carry out physical activities at higher body weight. Energy demands are not equally distributed throughout pregnancy, with energy needs being far higher during the second and third trimesters because the bulk of new tissues are laid down as protein or fat in these periods. However, the actual increase in energy needed from the diet is quite low as the body adapts to the increased energy needs of pregnancy.

Eating during labor

Hospital policies on eating during labor vary. It may be a good idea to try to eat a meal during early labor to help keep up your energy. Let your body tell you whether to eat, but do not forget to drink regularly to avoid dehydration. If you do feel hungry during labor, stick to slow-releasing carbohydrates that are lighter on the digestive system and will provide you with energy throughout your contractions. Take snacks with you such as biscuits, fruit, dried fruit, etc.

Feeling faint

Feeling faint when you stand for too long or get up quickly is caused by low blood pressure (BP). The pregnancy hormone progesterone relaxes the walls of your blood vessels causing low blood pressure; however, low BP tends to return to normal during the last few weeks of pregnancy. Avoid lying on your back as the pregnancy progresses; as the growing uterus becomes increasingly heavy, it can press on a very large blood vessel if you do. This reduces blood to the brain and makes you feel faint. If this does happen, turn onto your side and the faint feeling will quickly pass.

Fish

Fish is a great source of protein and oily types provide Omega-3 fatty acids. However whilst pregnant avoid eating shark, marlin, and swordfish and limit the amount of tuna you eat to no more than two tuna steaks a week. This is because of the levels of mercury in these fish. At high levels, mercury can harm your baby’s developing nervous system. This also applies during breast-feeding. Try to have one, but do not have more than two portions of oily fish a week.

Oily fish includes tuna, mackerel, sardines, and trout. Remember that eating fish is good for your health and the development of your baby, so you should still aim to eat at least two portions of fish a week, including one portion of oily fish. Avoid raw shellfish because it may contain harmful bacteria and viruses that cause poisoning.

Flatulence

The average person passes wind 14 times a day and this can increase during pregnancy because increased levels of hormones, such as progesterone, which can cause the smooth muscles in your body, including your gastrointestinal tract, to become relaxed. This relaxation process slows down your digestive processes, which causes burping and flatulence, especially after a big meal. The foods are most likely to cause the wind to include beans, broccoli, sprouts, and asparagus, as well as fizzy drinks. However, it is important that you eat a balanced diet so simply cut back on the foods that cause you the most discomfort.

Folic acid

Women are advised to take a 400mcg folic acid supplement prior to conception and for at least the first twelve weeks of pregnancy, but the benefits of folic acid supplementation extend throughout the whole of pregnancy. Women with multiple pregnancies or a previous history of neural tube defects should take more. Pregnacare® Original and Pregnacare® Plus contain 400mcg folic acid as well as other important vitamins and minerals vital for mother and baby.

Fruit & vegetables

Current advice is to aim for at least 5 servings of a variety of fruit and vegetables every day. Fresh, frozen, canned, dried and juiced all count (although juice can only be counted as one serving each day no matter how much is drunk).

Foetal growth

Your baby soon grows from a group of cells to a fully developed baby

Time Period Size of foetus
 20 days – A pinhead
 4weeks -A grain of rice
 8 weeks -A tomato
 12 weeks -A pear 16 weeks A grapefruit
 20 weeks 20cm long and looks like a tiny newborn
 25 weeks Baby now weighs 450g
 30-31 weeks Baby is around 24cm long and weighs around 1.6kgs
 40 weeks the average newborn weighs 3.4kgs

Gastroenteritis

The immune system works hard during pregnancy leaving you more vulnerable to tummy bugs and gastrointestinal infections such as listeria and salmonella. Most gastrointestinal infections in pregnancy only require rehydration and foetal monitoring. If you have a tummy upset, it is important to remain well hydrated by constantly sipping diluted squash or water. If symptoms are severe or last longer than 24, hours speak to your Doctor or Midwife.

Gestational diabetes

Gestational diabetes is diabetes during pregnancy, which affects 3-5% of women and occurs due to the additional demands of the growing baby. Dietary advice is to consume regular meals and snacks containing carbohydrates, as well as an evening snack. Careful monitoring of food intake, regular weighing, and blood glucose and urinary ketone testing are required if you are considered at risk of developing it.

Glucose screening

It is important that pregnant women with diabetes have their blood glucose monitored regularly to ensure optimal care for both themselves and the growing baby. Each time you visit your Doctor or midwife they will check your urine for sugar and may take a blood test as well.

Hand washing

To prevent illnesses always wash your hands:
 To prevent illnesses always wash your hands
 Before and after handling any food, especially raw meat and fish
 After going to the toilet
 Before eating
 After handling Pets
 After gardening

Headache

Headaches are a common discomfort and may occur at any time during pregnancy but tend to be most common during the first and third trimesters. An increase in headaches during the first trimester is believed to be caused by the surge of hormones along with an increase in the volume of blood circulating throughout your body. These headaches may be aggravated due to stress, poor posture, or changes in your vision. Other causes of headaches during pregnancy may involve one or more of the following: A severe persistent headache during pregnancy may indicate raised blood pressure so always speak to your Midwife or Doctor if this occurs.

Healthy eating

During pregnancy, your diet should be balanced with carbohydrates, fruit, and vegetables with smaller amounts of proteins and dairy products. Intake of Foods high in fat and sugar should be reduced.

Healthy snacks

Women often feel the need to eat more frequently during pregnancy hoping to combat morning sickness and to meet the energy demands of the growing baby due to altered blood sugar control. However eating too many indulgent snacks, such as cakes and biscuits, may result in too much weight gain. Keep these as treats and try to make healthier snack choices such as: sandwiches low-fat yoghurts, bread or vegetable sticks, breakfast cereals, milky drinks or fruit smoothies, and fruit, including fresh, tinned in juice or dried such as raisins or apricots.

Heartburn

Gastro-esophageal reflux, the basis of heartburn during pregnancy, is very common, affecting up to three-quarters of pregnancies. It can start as early as the first trimester but is generally worst in the third trimester. Heartburn occurs because of increased abdominal pressure and the relaxation of the gastro-esophageal sphincter due to pregnancy hormones, allowing stomach acid to rise into the lower esophagus sometimes resulting in a severe burning sensation. Some women may find milk and yoghurt soothing, but the most common remedy is antacids.

High blood pressure

High BP can indicate a potentially serious condition called pre-eclampsia and is routinely tested during pregnancy. If you have pre-existing high blood pressure, your Doctor can prescribe tablets to keep it under control during pregnancy, which will not affect your baby in any way.

Influenza

Influenza hardly ever causes birth defects, however, if you get the flu while pregnant, you may become very unwell. If you are concerned, speak to your Doctor. Pregnant women are advised to have an influenza vaccination to avoid rare but severe problems

Indigestion

The hormones involved in pregnancy relax the sphincter between the stomach and the oesophagus, which may cause indigestion. The problem might also be gastric reflux. Keeping something in your stomach is the best way to prevent it. Eat frequent small meals throughout the day instead of fewer large ones. Some women find certain foods make indigestion worse such as fatty, spicy and acidic foods and fizzy drinks. Sleeping with your head elevated may also help. You might want to try peppermint tea, which can help calm the gastrointestinal tract. Antacids can also help some people. Try to eat slowly and allow time to digest food before rushing around. Not eating just before bedtime and avoiding stress, when possible, may also prevent discomfort.

Insomnia

Many women suffer from insomnia and other sleep problems during pregnancy and most often, it is caused by not being able to get comfortable, frequent trips to the bathroom, leg cramps, excitement and anxiousness about the baby’s arrival. Worrying about your lack of sleep will only compound the problem so try the following methods to get a good night’s sleep:
 Start winding down before climbing into bed by taking a warm bath or get your partner to give you a massage. You can also try a pre-bed relaxation technique such as progressive muscle relaxation or guided imagery.

 Make sure your room is a comfortable temperature for sleeping. Is it dark and quiet enough? Heavy or dark-colored curtains can help keep out unwanted light, and sound machines can help mask the drone of traffic with white noise.

 If you are not asleep within 20 to 30 minutes after getting into bed, get up and go into another room. Read a magazine or listen to music until drowsy, then get back into bed.

Iron

The demand for iron during pregnancy is high and pregnant women can become iron deficient, so make sure you eat plenty of iron-rich foods. Try to have some food or drink containing vitamin C, such as fruit or vegetables or a glass of fruit juice, with iron-rich meals to help your body absorb the iron. If the iron level in your blood becomes low, your Doctor or midwife will advise you to take iron supplements. Ferroglobin Capsules by Vitabiotics is a good slow-release low iron supplement with minimum side effects recommended in pregnancy. Good sources of iron include red meat, pulses, bread, and fortified breakfast cereals.

Jaundice

Some pregnant women experience severe itching during the third trimester of pregnancy. This symptom can be due to a condition called intrahepatic cholestasis of pregnancy (ICP). Mild jaundice (yellow coloration of skin and eyes) can also occur in this condition. Both the itching and the jaundice occur because the liver becomes up to 30 times less efficient at getting rid of bile (a greenish-yellow fluid that is partly a waste product, and partly used to digest fat) during pregnancy. Always speak to your Midwife or Doctor if concerned about itching, as this should be investigated to eliminate ICP.

Juice

Drinking juice is another way to make sure you get the recommended intake of eight glasses of water per day. Vitamin C requirements increase in pregnancy so a glass of fresh juice also helps to top this up. Be aware that fruit juice has a high sugar content and should be consumed in moderation.

Morning sickness

It is estimated that approximately 80% of pregnant women experience discomfort from nausea and vomiting associated with pregnancy, which can actually occur at any time of the day. Most cases spontaneously resolve by the end of the third month of pregnancy; however, one in five of women experience nausea and vomiting for a much longer period. A small number may develop hyperemesis gravidarum (severe nausea, vomiting, and dehydration) which requires specialist care. If you are at all concerned about morning sickness, speak to your GP or midwife. There are a lot of theories on why women suffer from morning sickness during pregnancy, the most popular being:

 A combination of the changes in the body – rapidly increasing estrogen levels, an enhanced sense of smell, excess stomach acids, and fatigue.
 Increased stress and emotion levels.
 The build-up of hCG (human chorionic gonadotropin) in your system. It is a hormone produced after implantation takes place. It continues to increase until about the 12th week of your pregnancy, at which point the levels of hCG start to decrease.

This is usually when morning sickness ceases. Morning sickness will not affect your baby as long as you eat a well-balanced diet and avoid dehydration by drinking lots of fluids (see dehydration, p18). The best approach to morning sickness is to eat plain carbohydrate foods frequently. Eating crackers or ginger biscuits before getting out of bed in the morning also helps some women.

Mood swings

It is quite common to have fluctuating moods and emotions during pregnancy. Although progesterone and estrogen are thought to be partly responsible, much of your moodiness is simply because pregnancy is a time of tremendous change. About 10% of expectant women battle mild to moderate depression throughout their pregnancies. If you often or consistently feel blue, you may fall into this category and it would be wise to consult your GP or midwife.

Migraine

If you are prone to getting migraines, you may experience stronger headaches or find that they diminish whilst pregnant. Some women also experience a migraine for the first time when they are pregnant. Some studies have found a slight correlation between migraines and hormones. Common triggers may include but are not limited to:

 Stress
 Chocolate
 Cheese
 Coffee
 Weather
 Hormones

Minerals

Minerals help your body use the energy provided by food for both yourself and your baby. They also help repair and maintain cells and tissues. You can get most of the vitamins and minerals you need from a healthy diet, however, many women find it difficult to get enough iron, folic acid, and calcium from food and choose to take a pregnancy-specific vitamin every day.

Menstrual cycle

Breast-feeding delays your periods returning or restarting. If you have a baby who sleeps through the night from an early age, your periods are likely to return sooner — typically in three to eight months. In other words, the more often your baby nurses, the longer it will be before you get your period again. However breastfeeding is not a reliable form of contraception, so do not rely on this if you want to avoid unexpected surprises!

Neural tube defects

The neural tube forms the baby’s brain and spinal cord in the first 28 days of pregnancy. Insufficient folic acid can cause the neural tube not to develop properly, and may cause neural tube defects such as spina bifida. WHO recommends all pregnant women and women trying for a baby take 400mcg folic acid. Not having enough folic acid in your body before and during pregnancy can cause neural tube defects. Pregnacare® Original and Pregnacare® Plus contain 400mcg folic acid as well as other important vitamins and minerals vital for mother and baby.

Piles

Piles (hemorrhoids) are a common problem for pregnant women and are caused by the weight of the uterus pressing on major blood vessels. This leads to a pooling of blood and ultimately causes the veins to enlarge and swell. In addition, the hormone progesterone relaxes the veins and allows the swelling to increase. Piles can be prevented by eating a high fibre diet accompanied by plenty of fluid. If you have problems with piles, speak to your Doctor or midwife.

Placenta

The placenta is the organ that nourishes the foetus by transporting nutrients from your blood and removing waste products.

Poultry

Poultry is a portion of food that unless handled properly can carry an increased risk of salmonella. Always store uncooked and cooked meats separately and check that all meats are cooked thoroughly (with no signs of pink or blood) before eating. Handle pre-cooked poultry with care. Only buy from a reputable source, ensure that it is stored well, and never eat if beyond its use before date.

Prolactin

Prolactin is the hormone that tells your breasts to produce milk for your baby. It is stimulated by suckling, so frequent feeding on demand will help to get milk supply established in the early weeks.

Salt intake

Most of us consume too much salt, which in the long-term can have negative effects on blood pressure. More than two-thirds of the salt in our diets comes from pre-packaged and processed foods. Limited evidence from one systematic review found no significant difference in the risk of pre-eclampsia with a low salt diet compared with a normal diet.

Sex

Because your body does not change that much in the first trimester, sex can pretty much continue as it has in the past. If you are having a normal pregnancy, sex is considered safe during all stages of pregnancy. Many expectant mothers find that their desire for sex fluctuates during certain stages in the pregnancy, with some finding that sex becomes uncomfortable, as their bodies get larger. Your baby is fully protected by the amniotic sac (a thin-walled bag that holds the foetus and surrounding fluid) and the strong muscles of the uterus. In addition, a thick mucus plug seals the cervix and helps guard against infection. The penis does not come into contact with the foetus during sex, so it is safe to continue having sex throughout the whole of pregnancy. If you experience bleeding at any stage during pregnancy, you should contact your midwife as soon as possible.

After your baby is born generally, you should wait at least six weeks after birth before having sex. The uterus and cervix undergo significant changes during the process of delivering a baby and they need time to heal. During this healing phase, the lining of the uterus, especially the site where the placenta was attached, is susceptible to infection. Sex, douching, tampons, and anything placed in the vagina may introduce bacteria, and cause an infection.

Skin

The most common skin changes in pregnancy are:

 Chloasma: brown, clearly defined patches on the face, typically on the cheekbones and forehead.
 Darkening of the nipples and external genitals (pubic area).
 Darkening of existing moles.
 Linea nigra: a dark line that appears on the abdomen, running straight down from the umbilicus (belly button).
 Striae gravidarum (stretch marks of pregnancy): red lines or bands that can appear on the abdomen during pregnancy, or the breasts after breast-feeding, which later become white, smooth, shiny, and flattened.
 Veins near the skin can become more obvious.
 Varicose (swollen) veins can appear on the legs.
 An increase in the number of skin tags (small, harmless skin outgrowths that occur especially on the neck, but can be found on any part of the body)
 Acne can worsen

Sleeping

According to one study, 97% of pregnant women have difficulties getting to sleep or staying asleep. It can happen at any time, Problems range from restlessness, wakefulness, and tiredness in the day. Sleep problems are very common during pregnancy for all sorts of reasons. In early and late pregnancy, in particular, you may need to get up in the night to use the bathroom. As you get bigger, finding a comfortable position to sleep can be difficult. Your body’s ‘thermostat’ can seem permanently set to ‘over-heat.’ You may find it too hot for bedcovers but then wake up feeling cold. Backache can also keep you awake. Putting a pillow under your bump can help in late pregnancy. You may also experience ‘restless leg syndrome’, which is not uncommon and is exactly what it sounds like: jerking or twitching of the legs, particularly when lying down. Leg cramps are also common complaints. Sleeping on your side after the first trimester has a significant effect on reducing stillbirth.

Teeth & gums

The combined effect of increased blood supply and pregnancy hormones can make your gums very soft and spongy. They may bleed when you brush your teeth or eat something hard like an apple. Make sure you brush your teeth with a soft brush and floss gently at least twice a day (after every meal if you can), paying particular attention to the area where your teeth meet your gums. It is recommended to see your dentist regularly and make sure they know you are pregnant, since it is best to avoid x-rays, if possible. Gum problems can occur throughout pregnancy, but your gums should get back to normal soon after your baby’s birth.

Tiredness

A variety of factors can cause tiredness during early pregnancy, including insomnia, anxiety, and poor diet. Anaemia may also develop in pregnancy if there is an insufficient intake of iron. Combat symptoms by eating a well-balanced diet and resting.

Underweight

Women who are severely underweight during pregnancy and who are not eating enough are more likely to have babies that are small and weak at birth, which can have serious long-term effects on their health.

Vegetables

Eat plenty of fruit and vegetables (at least 5 portions each day) to boost vitamin and mineral intakes whilst pregnant. Wash or peel fruit and vegetables before eating

Vegetarian diet

Vegetarian pregnant women can still enjoy a carefully planned vegetarian diet. There are many health benefits to vegetarian diets, but pregnant women need to take extra care to get enough of the nutrients more easily supplied in non-vegetarian diets, especially protein, iron, zinc, and vitamin B12.

Vitamin K

Either Vitamin K is given to the baby after birth orally or injection to help prevent a serious disorder called vitamin K deficiency bleeding. This is because newborns are born with low levels of vitamin K, which contributes to normal blood clotting. This leads to a decrease in vitamin K-dependent blood coagulation factors, making some newborns more susceptible to hemorrhage in the first several days of life until vitamin K is produced in their bodies. Babies will produce their own vitamin K as they start digesting milk, therefore, early and regular (or unrestricted) feeding is important.

Water intake

Drink plenty of water and other fluids, as pregnant women dehydrate more quickly than normal. Drinking plenty of fluids is important, especially when exercising or if the weather is, hot.

Weight loss

After pregnancy just as it is best to put on weight slowly and steadily during your pregnancy, you need to be slow and steady in losing weight after your pregnancy. If you are breast-feeding, you should not follow a weight-reducing diet. A general rule for weight loss is to aim for around 1kg per week. It might not sound much, but it quickly adds up and gives your body a chance to recover and skin time to gradually shrink back. Breastfeeding can help you lose weight naturally with a well-balanced diet.