By Iris Farrou
07 Feb, 2023
Health Conditions and Pregnancy, Lifestyle Tips, New Moms, Nutrition, Pregnancy, Queer Health, Women's Health
Healthy weight gain pregancy, How much weight should I gain in pregnancy, How to manage weight during pregnancy, Normal weight gain during pregnancy, Pregnancy diet, Pregnancy Nutrition
If you are expecting, or are thinking of becoming pregnant, it is possible that you are also worried about your body weight. Many expecting mothers have faced this worry before, as pregnancy significantly alters your body and is expected (and should) increase your body weight. At the same time, you want to make sure that you experience a healthy pregnancy and don’t put yourself or your baby in danger. First of all, you should remember your baby weighs around 7-8 pounds– that’s a big chunk of pregnancy weight! Additionally, your placenta, a larger uterus, and amniotic fluid add about 2 pounds each. You will also experience an increased blood volume of 3-4 pounds, and increased fluid volume of 2-3 pounds, as well as larger breasts which add 1-3 pounds. It is important to remember that your fat stores, which are much needed for a healthy pregnancy and delivery, will add 6-8 pounds.
Though these amounts may differ from person to person, the general weight added to a mother’s body by the end of pregnancy is about 30 pounds. Most expectant mothers gain 1-5 pounds in the first trimester and 1-2 pounds per week in the second and third trimester. According to the American Pregnancy Association, a pregnant woman of relatively normal weight who gets less than half an hour of exercise every week should have a calorie intake of 1,800 in the first trimester, 2,200 in the second trimester, and 2,400 in the third trimester. It is suggested that you limit processed foods, sugars, and extra fats when you are thinking about your diet while pregnant.
The first idea that pops into mind when thinking about a healthy diet during pregnancy is supplements and vitamins. Though these are definitely important, and prenatal vitamins ensure you don’t miss out on key nutrients, you do need to decide on the specifics by consulting with your doctor or healthcare provider. It is ideal to start taking a daily prenatal vitamin at least three months before conception. Discuss your options with your doctor before deciding, as supplements need to be tailored to add on to your current diet, any special diet, health conditions, and you need to know about possible supplements that do not have a good track record and may harm your pregnancy.
Other than supplements, the principle of any healthy diet applies to pregnancy as well– make sure you consume plenty of fruits, vegetables, whole grains, healthy fats, and lean protein. Here are the nutrients that deserve special attention during your pregnancy:
- Folate and Folic Acid: this helps decrease the risk of premature birth or low birth weight. It is also a B vitamin that helps the healthy development of the brain and spinal cord.
- Calcium: you may already know calcium is necessary for healthy bones and teeth, and both you and your baby need it. Did you know that calcium also helps the circulatory, muscular, and nervous systems?
- Vitamin D: this can work together with calcium to ensure healthy bones and teeth. Vitamin D is most commonly found in fatty fish, fortified milk, and orange juice.
- Protein: you want to keep on intaking protein throughout your pregnancy as it supports your baby’s overall growth and development. You need at least 71 grams a day.
- Iron: remember that during pregnancy you need double the amount of iron that non-pregnant persons need. The body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to the body’s tissues. If you don’t get enough iron during your pregnancy, you may be at risk of developing anemia.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/pregnancy-weight-gain/
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
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By Iris Farrou
01 Nov, 2022
Diet & Exercise, Health Conditions and Pregnancy, Heart health, Lifestyle Tips, Mental Health, Nutrition, Pregnancy, Reproductive health, Women's Health
Anorexia and Pregnancy, Eating Disorders and Pregnancy, healthy eating, How to Eat While Pregnant, Hypertension, Mental Health Disorders During Pregnancy, Pregnancy Nutrition
The two most common types of eating disorders are anorexia nervosa and bulimia nervosa, yet there are other types out there that are not as common. Unfortunately, research on eating disorders and pregnancy is quite limited– there are estimations that eating disorders affect 5-8% of women during pregnancy, but this may not be completely credible as results can be skewed due to women’s reluctance to recognize eating disorders. Anorexia and bulimia often become noticeable in adolescence, and it’s possible that they linger during a woman’s reproductive years. Consequently, they can of course affect not only a woman’s reproductive health but also the health of her baby.
Fertility is the first affected area of women who suffer from an eating disorder: most women with anorexia do not have menstrual cycles, and approximately half of the women who have bulimia do not experience regular menstrual cycles. Absence of menstruation or irregular periods can limit the chances of conceiving, or even make it a lot more difficult for a couple to conceive. If you know you have an eating disorder and are seeking to get pregnant, it will be much healthier for you and your future baby if you try to treat your eating disorder first and establish some healthy eating habits. It is also important to share your history with medical professionals and ask for your weighing to be treated with more care.
Though there is quite a long list of complications associated with eating disorders during pregnancy, rest assured that proper planning and prenatal care– as well as a commitment to building healthy eating habits and helping your body remain healthy– can minimize a lot of those complications, lessen the risks associated with them, and enhance your chances for a healthy pregnancy. Some of those complications can be premature labor and low birth weight, as well as delayed fetal growth and respiratory problems. You may also be at a higher risk for emergency cesarean birth and other complications during labor. Gestational diabetes, preeclampsia, and even miscarriage are also possible complications. Women with eating disorders are also at a higher risk for postpartum depression, and depression during pregnancy, and are more likely to have problems with breastfeeding. Women with bulimia are at a higher risk for hypertension, and substances such as laxatives and other medications may be harmful to the development of the baby and can lead to fetal abnormalities as well.
Eating disorders unfortunately cannot be treated with medications that are pregnancy-safe. Treatment includes, first and foremost, the mother’s determination to have a healthy pregnancy and–difficult and shameful as it may be–disclosing to health professionals that you are struggling with an eating disorder. That way, your doctor will be able to tailor your prenatal visits accordingly, and know the risk factors associated with your pregnancy. The obstetrician’s care can be complemented by a registered dietitian/nutritionist and a therapist for well rounded care and medical treatment.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/eating-disorders-and-pregnancy/
https://www.verywellmind.com/pregnancy-and-eating-disorders-4179037
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If you are expecting, or are thinking of becoming pregnant, it is possible that you are also worried about your body weight. Many expecting mothers have faced this worry before, as pregnancy significantly alters your body and is expected (and should) increase your body weight. At the same time, you want to make sure that you experience a healthy pregnancy and don’t put yourself or your baby in danger. First of all, you should remember your baby weighs around 7-8 pounds– that’s a big chunk of pregnancy weight! Additionally, your placenta, a larger uterus, and amniotic fluid add about 2 pounds each. You will also experience an increased blood volume of 3-4 pounds, and increased fluid volume of 2-3 pounds, as well as larger breasts which add 1-3 pounds. It is important to remember that your fat stores, which are much needed for a healthy pregnancy and delivery, will add 6-8 pounds. 