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Getting Your Body Ready for Baby

By Sarah Hagerty

Hooray! There’s a plus sign in the result window of the home-pregnancy test.

Now what?

It’s a big question, not to be taken lightly. You’ve considered the impact a baby would have on your life and it’s full-steam ahead. Time to think about your physical readiness and the measures you should consider to make sure mother and baby are doing well. This is a process that really does start from the inside out.

Nutrition

Developing good nutritional habits before and throughout pregnancy is one of the most important things you can do to ensure the well being of your child. “Research has proven that the health of a fetus is directly linked with the diet of the mother,” says Mary D. Brown, registered dietician and nutritionist for pregnant women (www.buddingbaby.com). “Proper diet greatly increases the odds the baby will be born in excellent health.” Additionally, researchers have found that children’s food preference may be influenced by foods the baby was introduced to while in the womb. “If you don’t want a picky eater, try lots of different foods while you are pregnant,” says Brown.

Eating for Two?

Of course trying different foods doesn’t mean eating everything in sight. The old adage that you are “eating for two” only goes so far. According to the American Dietetic Association (ADA), you should only eat an extra 300 calories a day. Considering a baked potato has 120 calories, it shouldn’t be a major increase in intake.

The ADA recommends that pregnant women eat a total of 2,500 to 2,700 calories every day…and they should come from a variety of healthy foods. A pregnant woman needs more of many important vitamins, minerals and nutrients. To get enough, the U.S. Department of Health & Human Services’ Office on Women’s Health advises pregnant women to take a multivitamin or prenatal vitamin. Of course, it’s never too soon to begin eating healthfully. If you are even contemplating getting pregnant, consider incorporating some of the dietary guidelines on page 78 into your meal plans right now.

Exercise

Getting fit before conception may be your plan. Nine months is a long haul. Starting the process in good shape makes great sense.

But what if you are already pregnant? We’ve all heard the tag line: “Please consult a physician before beginning any exercise program.” Well, hear it loud and clear when it comes to pregnancy. Always talk to your doctor about any workout routines you wish to continue doing or to start doing. Many physicians will give you specific exercises to perform at specific times during your gestation. Some doctors will want you to walk every day or swim several times a week. Others may recommend a prenatal yoga class. Activity is good. It’s healthy for pregnant and non-pregnant humans. Take the time to speak with your physician to find the perfect fit for your fitness regime. Your OB/GYN may recommend a pamphlet published by the American College of Obstetricians and Gynecologists, Exercise During Pregnancy. This especially thorough publication is probably available at your doctor’s office as well as online at www.acog.org.

A Great Excuse to Shop

Your bank account may need some extra padding as your body expands and you delve into the exciting world of elastic waistbands. Thank goodness maternity clothes are finally getting a bit more fashionable. (No doubt the celebrity baby boom had something to do with that.) But maternity isn’t the only department you’ll be visiting in stores…be prepared to do some serious shoe shopping. Some women, according to www.iparenting.com, “need to adjust their shoe size by only a half size while other women may not be able to squeeze into a shoe that is two sizes larger than normal.” If it’s any consolation, your feet aren’t really “growing,” the arches are collapsing and the feet are widening and lengthening. (Guess that isn’t any consolation, is it?)

Not Only Skin Deep

We’ve all heard of the famous “pregnancy glow.” The trouble is, we don’t all get it and what we do get is a far cry from glowing. According to the March of Dimes Health Education Center, hormonal changes during pregnancy can cause a host of problems such as acne, bluish or blotchy legs, melasma pregnancy mask, red or itchy palms, puffiness, rashes, skin tags, stretch marks, and spider veins. Thankfully, many of these irritations go away or diminish after delivery.

However, there is one important precaution you should know about if you develop acne. The March of Dimes (a globally recognized organization dedicated to the prevention of birth defects), and just about any other expert you wish to consult, strongly warns about certain acne treatments: “Do not take any acne medication or over-the-counter treatments without checking with your health care provider. Some of these are not safe for pregnant women to use. Acutane (also called isotretinoin, Amnesteem, and Claravis) is a prescription medication used to treat severe acne. It is a member of a family of drugs called retinoids. Acutance and other retinoids can cause very serious birth defects.”

Your Nine-Month Plan

First and foremost: Give yourself a break. Don’t try to be everything to everyone. Take care of yourself and your baby-on-board by living as sensible and orderly a life as possible. This is the time for some nice, boring routines…leave the drama behind for a while. Get plenty of sleep (mattress shopping might be a good idea), take good deep breaths, drink plenty of water after you’ve plotted out where the ladies’ rooms are at the mall, and let your extended family (spouse, partner, parents, siblings, friends, coworkers) support you as much as they’d like because, when you’re starting a family, you should be able to rely on the one you already have.

What You Eat Matters

The ADA suggests the following dietary guidelines:

• Eat seven or more servings of fruits and vegetables daily. They are a rich source of fiber, vitamins, and minerals.

• Eat six to nine servings of whole-grain or enriched breads and/or cereals every day such as bread, rice, pasta, and breakfast cereals that contain iron, B vitamins, minerals, and fiber. Some breakfast cereals are even enriched with 100 percent of your folic acid requirement.

• Eat four or more servings of low-fat or non-fat milk, yogurt, cheese, or other dairy products each day. They provide vital calcium, protein, and vitamins A, D and B.

• Eat protein such as cooked lean meat, fish or poultry (without skin), eggs, nuts, dried beans and peas. The recommended amount of protein daily is 60 grams, 10 more a day than non-pregnant women.

Pregnant women need twice as much iron, 30 mg a day, than other women.
Drink plenty of water (at least six eight-ounce glasses). Water plays a key role during pregnancy by carrying nutrients to your baby. It can also help prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections.

What You Don’t Eat Matters, Too

Perhaps an even more pressing question for pregnant women is what foods should be avoided. MayoClinic.com (the website of the famous Rochester, Minnesota medical facility) covers this question well. It cites several areas of dietary concern for expectant mothers:

Seafood. It can be a great source of protein and iron, and the omega-3 fatty acids in many fish can help promote your baby’s brain development. However, some fish and shellfish contain potentially dangerous levels of mercury. The bigger and older the fish, the more mercury it may contain. MayoClinic.com cites the U.S. Food and Drug Administration (FDA), which encourages pregnant women to avoid swordfish, shark, king mackerel and tilefish. The FDA says you can safely consume up to 12 ounces a week of shrimp, canned light tuna, salmon, pollack and catfish.

Dairy. Not all dairy is created equal. Soft cheeses such as Brie, feta, Camembert and blue cheese shouldn’t be eaten unless they are clearly labeled as being made from pasteurized milk. Anything that contains unpasteurized milk is a no-no.

Meat & Poultry. Yes, you should eat these super sources of protein…just order them well done and steaming hot. To prevent food-borne illness, fully cook all meats and poultry before eating. Look for the juices to run clear, but use a meat thermometer to be certain.

Caffeine. Caffeine can cross the placenta and affect your baby’s heart rate and breathing. Some studies suggest that drinking too much caffeine may be associated with a small decrease in birth weight or an increased risk of miscarriage and stillbirth.

Herbal Tea. This one may surprise you, but MayoClinic.com suggests avoiding these often soothing beverages unless your health care provider approves them…even the type marketed specifically to pregnant women. There just isn’t enough data available, or regulations in place, concerning these products.

Sarah Hagerty, What’s Up? Health Editor, believes common sense and moderation are the best routes to well being.

What’s Up? does not give medical advice. This material is simply a discussion of current information, trends, and practices. Please seek the advice of your physician before making any changes in your lifestyle or health routine.

Tags: health pregnancy women baby pregnant

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