There is a wealth of natural resources – including optimal nutrition, herbal supplements and complementary therapies – that will provide optimal support to your body during its changes during pregnancy and smooth the way for the best possible birth experience. In this article we are looking at a wide range of these natural resources that will ensure a healthy and vibrant pregnancy.
Let’s look at these in more detail.
Natural ways to ensure a healthy and vibrant pregnancy
It’s vital to stay well hydrated
It is vitally important to stay well hydrated in general and particularly so when pregnant. The many reasons for this include the following:
• Aiding your digestion during pregnancy
• Promoting healthy levels of amniotic fluid around the foetus
• Helps alleviate common problems during pregnancy such as headaches, fatigue and unpleasant muscle cramps
• Potentially reducing the intensity of any pre-term labour contractions
The American College of Obstetricians & Gynaecologists recommend that your intake of water during pregnancy should be in the range of 1.8 to 2.8 litres/day.
Ensure your diet is rich in folate (vitamin B9)
This particular nutrient is essential for the healthy neural and spinal development of your baby. For these reasons it is vital to maintain a diet rich in folate. The vegan spread Marmite ® is a particularly rich source of folate – however if this product is not to your taste (you either love it or you hate it!), there are a number of healthy foods that are similarly rich in this vitamin including:
• Legumes – these include beans, lentils and peas
• Asparagus
• Leafy greens
• Brussels sprouts
• Citrus fruits
• Broccoli
• Nuts and seeds
• Avocado
• Bananas
Suffice to say there are a multitude of health reasons for consuming all of the above, in addition to being rich sources of folate.
If for any reason you are unable to consume appropriate levels of folate, be sure to consider supplementation.
Making sure you maintain good essential mineral levels
● Iron
During pregnancy your blood is working hard to support both you and your baby, so iron-deficiency anaemia is a common complication. This may result in fatigue, an increased risk of haemorrhage during labour.
For these reasons it is essential to increase your dietary intake of iron-rich foods – these include:
• Spinach
• Legumes
• Pumpkin seeds
• Quinoa
• Broccoli
• Tofu
An alternative to the above may be supplementation, however this may induce nausea and constipation, so, if possible, opt for the more natural alternative.
● Magnesium
This essential mineral is a particular powerhouse of gold standard support for a healthy and vibrant pregnancy! The benefits of magnesium include the following:
• Decreasing the risk of pregnancy diabetes, pregnancy hypertension and pre-eclampsia
• Reduces any nausea and constipation
• Eases any muscle spasms happening during pregnancy
Rich dietary sources of magnesium include the following:
• Avocados
• Nuts
• Legumes
• Tofu
• Seeds – good examples are flax, chia, and pumpkin seeds
• Whole grains
• Bananas
• Leafy greens
These are particularly healthy foods in addition to being rich sources of magnesium – supplementation may be considered.
These are particularly important nutrients to support your pregnancy, however they aren’t the only ones – pay particular attention to your intake of zinc, iodine and omega-3 fatty acids.
Maintain your body’s levels of vitamin D
Exposure to the sun’s natural rays will enable your body to produce vitamin D – however, if you reside in a hit or miss climate such as that found in the UK, you may be wise to consider vitamin D supplementation.
Vitamin D is essential for healthy muscles and bones for you and your baby and will provide support for your moods and mental well being during pregnancy.
Never forget the importance of exercise during pregnancy
To maintain your physical and mental well-being during pregnancy Exercise is one of the best ways to keep yourself both physically and mentally healthy during your pregnancy.
Here are some suggestions:
● Maintaining an active lifestyle
Particularly if you pursued an active lifestyle prior to your pregnancy, such as going to the gym or running, don’t think that now is the time to take it easy! These forms of activity are particularly important during pregnancy – the healthier and fitter you are, the greater the likelihood of a healthy and vibrant pregnancy.
● Walking
This type of gentle exercise is particularly beneficial during your pregnancy. In addition to your mental well-being, on a physical level this form of exercise will improve your blood circulation, strengthen the lower part of your back, improve pelvic flexibility and assist in positioning your baby correctly to assist the process of labour.
You don’t have to go mad – even 15 minutes of walking on a daily basis will work wonders!
● The wonders of prenatal yoga
Prenatal yoga is an increasingly popular gentle exercise choice for pregnant women. Yoga is particularly helpful in keeping you supple and free from the all too common aches and pains of pregnancy.
The complementary therapy approach -acupuncture and acupressure
Acupuncture and acupressure are natural complementary therapies which can promote a healthy pregnancy by stimulating key energy points on the body to alleviate the following:
• Nausea
• Pain
• Anxiety
Acupuncture achieves this by the application of fine needles to key energy points on the body, whereas acupressure can achieve similar results by the application of gentle pressure to these trigger points.
Interestingly studies have shown that both of these techniques may be beneficial in promoting labour and supporting the body during this process.
Red Raspberry Leaf Tea
This one is not to be confused with raspberry flavoured herbal tea and is a further way to keep your body well hydrated and supported, particularly during your final trimester.
Red raspberry leaf tea strengthens and tones the uterus prior to labour – this results in smoother and more effective contractions – all geared to optimise your birth experience.
This particular drink may be enjoyed hot or cold and is particularly recommended by midwives after 32 weeks of your pregnancy.
Dates
This one is a win-win – dates are not only delicious they are a particularly effective way to support and facilitate your imminent labour. The benefits of dates are as follows:
• They are a rich source of dietary fibre
• They are a rich source of essential minerals such as magnesium and potassium
• They provide vitamins such as vitamin K
• Dates have a similar effect to the natural hormone oxytocin and facilitate faster dilation of the cervix, effective contractions during labour and minimise any post-partum haemorrhage
It is recommended eating up to 3 dates/day from 37 weeks of your pregnancy.