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HEALTHY MOM Healthy Baby

Maintaining your physical and mental

health is of the highest importance in pregnancy, especially to help prepare you for all the changes that are about to occur. By fostering healthy habits during pregnancy, it will lead to a smooth transition into motherhood and a continuation of this foundation during this new phase of life.

Written by Dr. Stephanie Persondek

Research shows that nutrition during pregnancy can have an impact on the genetic makeup of your baby. Nutrition affects gene expression in babies, and healthy nutrition improves insulin sensitivity, lowers risk of diabetes and high blood pressure, and lowers the chance of obesity later in life. Physical activity during pregnancy promotes fitness and preparedness for delivery, and improves insulin sensitivity and blood pressure throughout the prenatal period, leading to less pregnancy complications.

Consider these four important things when focusing on your physical and mental well being during all phases of your pregnancy.

NUTRITION

--------------------------------------------------------------------------Eating a well balanced diet consisting of all five food groups should be the focus of every nutrition plan in pregnancy. The opinion “eating for two” is considered outdated. According to the American College of Obstetrics and Gynecologists (ACOG), a patient who’s pregnant with a single baby only needs an additional 340 calories a day. This is equivalent to a cup of cheerios with a half cup of skim milk and a medium banana. Foods to avoid in pregnancy include raw or undercooked meats, eggs and fish, deli meats, unpasteurized cheese or milk, caffeine, alcohol, cigarettes and drugs. The US Department of Agriculture has founded www.MyPlate.gov, a resource promoting healthy nutrition, choices and portion control in all stages of life.

HYDRATION

--------------------------------------------------------------------------Excellent hydration is important in all stages of life, but it is especially important in pregnancy. It is recommended to drink between 64 and 96 oz of water daily. This improves digestion and amniotic fluid, aids in circulation and removal of waste.

VITAMINS

--------------------------------------------------------------------------It is recommended to start a prenatal vitamin up to 3 months prior to getting pregnant. If this is not possible, start a prenatal vitamin as soon as you get a positive pregnancy test. The most important micronutrients according to the ACOG are folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins and Vitamin C. B vitamins can even help with nausea in the first trimester.

PHYSICAL ACTIVITY

--------------------------------------------------------------------------Exercise improves cardiovascular health and stress reduction, and it can improve fitness helping prepare the body for delivery. According to the American Heart Association, it is recommended to engage in 150 minutes of moderate activity a week as well as 2 sessions of resistance training. This can be something as simple as an evening walk, and it does not have to be done all at once. It is safe to continue physical activity throughout pregnancy as long as you are healthy and have no physical restrictions. Consult your doctor before starting a new demanding exercise regimen during pregnancy.

Focusing on mental health during pregnancy is also extremely important, and this can be achieved through stress reduction and adequate sleep hygiene. Try adding a small amount of self care to each day through mediation, reading or enjoying downtime. 8 hours of uninterrupted sleep each night is recommended. This can improve mood, immunity and physical fitness. By fostering healthy habits early in pregnancy, it will make accountability and consistency easier after the birth of your child. For years to come, this will aid in the formation of healthy habits for your child, hopefully making it into a family affair. If you ever have questions regarding your personal nutrition or physical fitness goals during your pregnancy, never hesitate to contact your doctor or midwife. They are your pregnancy advocates and want you to be safe and successful throughout your journey. w

ALEXANDERALEXANDER TECHNIQUETECHNIQUE LESSONSLESSONS

withwith LiisLiis ToddTodd AmSATAmSAT certifiedcertified

By improving overall coordination, the Alexander Technique offers a unique tool for self-care and preventive care, while improving performance of people of all ages and walks of life.

Learn to recognize muscular patterns associated with stress Develop a consciousness around habitual patterns and responses Learn to regulate impulses

VISIT OREGONALEXANDER.COM FOR MORE INFORMATION Dr. Stephanie Persondeck is double board certified in Obstetrics and Gynecology and Obesity Medicine. She owns Inclusa Health & Wellness, located in Liberty Lake, WA. She has dedicated her career to helping people improve their lives through nutrition, physical fitness and lifestyle changes.