Pregnant Women Are Beautiful

06/30/2023

Not a yoga instructor but I’m a mom of two- soon to be three who’s had two healthy births. Each pregnancy I incorporated stretching on top of daily physical exercise into prepping my body for optional childbirth / postpartum recovery. Takes no more than 5-10 min in the morning right when you wake up and is such a great start to your day. Stretching during pregnancy is so important and beneficial in countless ways. What are some go to stretches you have? Tag and share with a pregnant mama 🤰🏽

06/29/2023

In addition to maintaining a scientifically balanced diet throughout the 40 weeks of pregnancy, expectant mothers also need to pay attention to certain health issues related to nutrition and handle them correctly, as follows:

👉Indigestion and constipation during pregnancy: Due to the development of the fetus, there is increasing pressure on the digestive system from the uterus. Therefore, pregnant women should have smaller meals, avoid overeating before bedtime, chew their food slowly and thoroughly, and sit upright while eating. It is also recommended to drink plenty of water (8 glasses/day, approximately 2 liters) and consume fiber-rich foods.

👉Morning sickness: This condition often occurs between weeks 6 and 16 of pregnancy. Pregnant women should avoid strongly scented foods and opt for foods that are high in carbohydrates and low in fat. Upon waking up in the morning, it is beneficial to drink a glass of hot water with bread or crackers.

👉Fatigue: Pregnant women often experience fatigue due to the increased body weight. Therefore, it is important to work within one's capacity and avoid overexertion. Avoid working at heights and soaking in water. Engage in gentle physical activity and aim for at least 8 hours of sleep each day. Taking a nap for 30 minutes to 1 hour is recommended. Maintain a relaxed mental state, avoid stress and anxiety, and ensure a clean living environment by avoiding cigarette smoke and dust.

06/29/2023

How should pregnant women supplement vitamin C?

With the recommended safe levels of vitamin C, pregnant women can meet their needs through their diet. However, if they choose to take vitamin C supplements such as effervescent tablets or capsules, it is advisable to prioritize low-dose capsules and take them in the morning to avoid sleep disturbances. (Note: Pregnant women with high blood pressure should not take effervescent tablets or capsules).

There are several natural food sources that are rich in vitamin C and can be incorporated into the daily diet of pregnant women, such as:

* Oranges and lemons: These are always considered the most abundant sources of vitamin C. Approximately 100 grams of oranges contain about 54mg of this vitamin. An estimated 70mg of vitamin C can be found in one orange, while lemons contain 77mg.
* Papaya: Each 100g of papaya contains 62mg of vitamin C. Consuming a glass of papaya helps reduce inflammation, improve memory, and provide effective antioxidant benefits.
* Strawberries: Each 100g of strawberries contains approximately 59mg of vitamin C. Consuming half a cup of strawberries provides pregnant women with 89mg of vitamin C.
* Broccoli: Each 100g of broccoli contains 89mg of vitamin C, supporting anti-inflammatory effects, stress reduction, and enhanced immune function.
Yellow bell peppers: These peppers are abundant in vitamin C, containing 183mg per 100g. In addition, yellow bell peppers help prevent the risk of cataracts.
* Parsley: Each 100g of parsley contains about 133mg of vitamin C. Incorporating parsley into meals enhances the body's ability to absorb iron.
In addition, there are other types of foods that are rich in vitamin C and should be included in the diet of pregnant women, such as citrus fruits, members of the citrus family; vegetables such as tomatoes, beets, and fresh potatoes. These are also excellent sources of vitamin C. However, it's important to note that the vitamin C content in food can be affected by temperature and light, so proper preparation and consumption methods are necessary to maximize nutrient absorption.

06/29/2023

06/28/2023

How much vitamin C should pregnant women supplement daily?
The recommended daily intake of vitamin C for pregnant women varies depending on age and whether they are pregnant or breastfeeding:

For pregnant women over 19 years old: 85mg/day.
For pregnant women 18 years old and below: 80mg/day.
For breastfeeding women over 19 years old: 120mg/day.
For breastfeeding women 19 years old and below: 115mg/day.

🔴Note: Pregnant women should not self-administer high doses of vitamin C but should follow the guidance of their healthcare provider. To avoid excessive intake of vitamin C that could harm the fetus, women should not exceed 1,800mg/day.

06/26/2023

🔥The role of vitamin C in pregnant women

Numerous medical studies have shown that vitamin C plays a crucial role in pregnant women. Specifically, if a pregnant woman is deficient in vitamin C, it can lead to incomplete development or even brain damage in the fetus. Additionally, vitamin C deficiency can cause issues with the skin and teeth, such as:

❗️Easy bleeding of the gums and breaking of small blood vessels under the skin, which, if prolonged, can lead to scurvy;
❗️Dry skin;
❗️Dry, split ends of hair;
❗️Slow wound healing and bruising.

Furthermore, vitamin C participates in various biochemical processes in the body, providing pregnant women with the following benefits:

✅Protection against infections and toxins;
✅Repairing tissues, healing wounds, and promoting bone growth;
✅Collagen synthesis, a protein found in cartilage, bones, tendons, and skin, which improves skin elasticity, reduces stretch marks, and contributes to healthy skin, hair, and nails for both the mother and the baby;
✅Assisting in the absorption of iron from food, primarily plant-based sources, which helps regulate hemoglobin levels and prevent anemia;
✅Preventing bleeding gums and reducing subcutaneous bleeding;
✅Preventing venous insufficiency by reducing cholesterol buildup and eliminating harmful substances;
✅Supporting fetal development by creating tissues, enhancing placental blood vessels, providing additional oxygen to the fetus, and reducing the risk of placental abruption.

06/24/2023

Supplementing Vitamin D for pregnant women?

👉Supplementing Vitamin D through sun exposure
Your skin uses sunlight to produce Vitamin D, so it is possible to supplement Vitamin D through sun exposure. However, exposure to UV rays from the sun can increase pigment changes and cause uneven skin darkening in pregnant women. Therefore, most doctors advise pregnant women to protect themselves from sunlight (using sunscreen and clothing) and supplement Vitamin D through food or supplements.

👉Supplementing Vitamin D through food
Cod liver oil, fatty fish, and eggs are all sources of Vitamin D. Here are some of the best food sources of Vitamin D:
• 1 tablespoon of cod liver oil: 1,360 IU (34 mcg)
• 85g of cooked salmon: 654 IU (16.2 mcg)
• 227g of milk: 120 IU (2.9 mcg)
• 227g of fortified cereal: 80 IU (2 mcg)
• 1 large egg: 44 IU (1.1 mcg)

👉Supplementing Vitamin D through supplements
When supplementing Vitamin D for pregnant women, it is recommended to choose Cholecalciferol or Ergocalciferol. Ergocalciferol is a form of Vitamin D suitable for vegetarians, while Cholecalciferol is the animal-derived form, often sourced from fish liver oil or lanolin from sheep.
Cholecalciferol is the most easily absorbed and utilized form for the body. However, if you follow a strict vegetarian diet, you should choose Ergocalciferol. Additionally, it is important to avoid supplements containing Vitamin A (such as fish liver oil) as it can cause birth defects.
The vitamin D requirement increases during pregnancy. Therefore, it is necessary to supplement Vitamin D through various methods. When using supplement products, it is important to pay attention to the dosage, as overdose can have unintended side effects.

06/23/2023

Why is weight control important during pregnancy?

Weight control during pregnancy is crucial and requires special attention from expectant mothers because both excess weight and insufficient weight during this period can have an impact on the health of both the mother and the fetus.

For pregnant women who are overweight, the most common risks are high blood pressure, gestational diabetes, preeclampsia, and, in severe cases, the possibility of miscarriage, preterm birth, or stillbirth. Additionally, excess weight increases the likelihood of the mother needing a cesarean section.

On the other hand, for pregnant women who gain too little weight, there is a risk of fetal malnutrition, resulting in low birth weight (less than 2.5kg) and an increased susceptibility to infections such as prolonged diarrhea, respiratory tract infections, accompanied by anemia, and deficiencies in vitamins A and D.

06/22/2023

Causes of Vitamin D deficiency during pregnancy:

Obesity: Fat stores a significant amount of vitamin D produced in the skin. Therefore, the concentration of active vitamin D in the bloodstream decreases.

Dark skin: People with dark skin have more melanin pigment, which acts as a natural sunscreen and reduces vitamin D production in the skin.

Certain medications: Medications such as steroids, anti-seizure drugs, cholesterol-lowering medications, and some diuretics can decrease the absorption of vitamin D from the intestines.

Impaired fat absorption: Disorders like celiac disease and Crohn's disease are associated with reduced fat absorption in the diet, leading to inadequate absorption of vitamin D.

06/20/2023

Vitamin D is beneficial for pregnancy health. It supports immune function, cell division, and fetal bone health. Vitamin D deficiency is also associated with pre-eclampsia.

Vitamin D is necessary for calcium and phosphate absorption and metabolism. Low serum vitamin D levels increase the risk of certain cancers, autoimmune diseases, neurological disorders, gestational diabetes, and cardiovascular disease.

A recent study showed that women who took 4,000 IU of vitamin D daily had the greatest benefits in preventing preterm birth and infections.

However, vitamin D deficiency is common during pregnancy. Insufficient vitamin D can lead to abnormal bone development, fractures, or rickets in newborns. Additionally, pregnant women may have low birth weight babies, preterm births, and infants with wheezing at birth.