For healthy formation of DNA and body tissues, and healthy immune system development. See Essential nutrients in pregnancy for a list of foods that contain zinc.
•Iodine: Essential for the production of thyroid hormones in Mom and Baby, and important for normal development and metabolic processes; may also help prevent pre-eclampsia. Lodine is found in seafood and other seaweed and iodised salt.
| Three points to ponder1.Research shows that one possible reason for pregnancy nausea is to prevent moms-to-be from eating harmful substances, so protecting her developing baby in the most crucial stage, the first trimester.2.Sweet treats and sugary soda drinks interfere with blood sugar levels and provide no positive nutrition, so rather avoid them – eat some dates instead!3.Your body is at least 70% water, explaining why it’s essential for you and your developing baby to keep up your liquid intake during pregnancy. |
PREGNANCY CRAVINGS
When you’re pregnant, it’s important to interpret your cravings healthily. Feel like something sweet? Have a banana or a date. Craving something savoury? Eat an avocado or some olives.
Eating smaller meals more often also helps to control cravings. If you’re emotional and in need of a little extra nurturing (which, let’s face it, is very likely in pregnancy), don’t turn to comfort foods but rather chat to your partner or a good friend, and explain that you simply need a little extra TLC.
Don’t worry about strange food combinations (as long as they are healthy) or an aversion to foods you may have enjoyed previously, like meat – this is common and may even safeguard you and Baby. If you have an inexplicable need to constantly suck or chew ice, it’s probably because you feel much hotter in pregnancy and is nothing to worry about.
Cravings you should worry about
The craving to lick, taste or eat abnormal substances like soil, ash, chalk and paint is called pica and is a sign that you have a deficiency of an important nutrient. Talk to your doctor about this because it can be dangerous.
CHAPTER 4
Exercise when expecting
Although an excessive exercise programme may delay conception, overall fitness can be beneficial for optimal fertility. Once you are pregnant, it’s just as important to exercise regularly, but that doesn’t mean it shouldn’t be fun and tailored to you, the individual.
EXERCISE BASICS
If you have never exercised before, simply start doing 10 minutes of whatever activity most takes your fancy, five days a week. If you enjoy whatever it is you are doing, increase the duration a little each day or indulge yourself again later in the day. You will soon start reaping the benefits of your efforts and that will be sufficient motivation to continue. Exercise in pregnancy will help you:
✓Feel and look good, improving your self-esteem.
✓Ensure maximum fitness and stamina for labour and birth.
✓Improve your mood, balance emotions and lessen cravings.
✓Have fewer aches and pains because posture and muscle and ligament tone are improved.
✓Experience fewer symptoms of digestive discomfort like constipation.
✓Have less swelling of your ankles and feet.
✓Ensure optimal vestibular development of your baby.
✓Feel stronger and less tired in the final weeks of pregnancy.
✓Recover more rapidly after birth.
General exercise hints and cautions
If you’ve already found your ideal form of exercise, feel free to stick to it if it’s safe in pregnancy. As pregnancy progresses, bear these pointers in mind:
•Always get the all-clear from your practitioner for a full gym-style exercise regime and participation in more adventurous, demanding and high-impact sports such as rock climbing, heavy aerobics, horse riding and weightlifting.
•Some sports should be put on hold during pregnancy for rather obvious reasons – martial arts, whitewater rafting and skydiving, to name a few.
•Always warm up at the start of an exercise programme and cool down at the end.
•See your doctor if you feel unwell, your pulse races or breathing is difficult during exercise.
•If you bleed or leak water from your vagina, or have cramps in your lower pelvis, stop all exercise immediately and see your doctor before resuming your programme.
•Never over-exercise, as this can make labour more difficult and Baby more fretful after birth.
Five tried and tested exercise options
Choose one or two of these as the basis of your pregnancy workout, because they are safe, easy to start while pregnant and are of particular benefit in pregnancy:
1.Going for regular walks will tone your whole body, inside and out.
2.Water exercise is great in pregnancy – swim or take part in a pregnancy water aerobics class.
3.Regular dancing is a great way to exercise; do it for at least half an hour at a time.
4.Exercising on a pregnancy ball is excellent for your back and for your core muscles.
5.Yoga is fantastic for body and mind – just make sure the instructor is experienced in pregnancy yoga.
SPECIAL PREGNANCY MOVES
You can add the moves pictured below to ensure the special needs of pregnancy are met:
To strengthen your abdominal muscles
Kneel on all fours, keeping your back straight and your head in line with your spine. Pull your navel in towards your spine, hold for three seconds and relax on an out-breath. Repeat 10–15 times.
Lie on your left side, knees pulled up towards your belly and your head resting in your hand. Pull your navel in towards your spine, hold for three seconds and relax on an out-breath. Repeat 10–15 times.
Lie on your left side, knees pulled up towards your belly with one hip directly above the other, your head resting on your hand. Keep your toes together and lift your right knee without moving your hips; exhale while you pull your navel towards your spine. Repeat 10–15 times, then change sides.
To strengthen your thigh muscles
Sit
