Pregnancy and Maternal Health Care

Archive for the ‘Pregnancy Nutritions’ Category

tips to lose weight after childbirth up line after pregnancy
You have just given birth and do not fit in you happiness with your baby. However, pregnancy has produced several changes in your body, including several extra kilos over. During pregnancy, the doctor told you that the ideal was to win one kilo per month but, without realizing it, you’ve gained twenty kilos during the nine months pregnant and you do not look in the mirror. However, this is not the time to diet or wild excesses, so we leave you a few tips to regain your figure:

• Surely you are breastfeeding your baby, so you can not eliminate any nutrients from the diet or drastic dieting. However, it can avoid saturated fats, found mostly in sweets and eat a balanced diet. It’s a good idea to go to a nutritionist to give you guidelines for the diet.
• Exercise. Just take a walk for thirty minutes. A good idea is to put your baby in the stroller and take him to the park to walk a few laps, which will clear you while you tone your body.Seize the moments in which your baby sleeps to do the things you can not do while awake. Do not stand watching TV. You can do the housework, a few minutes of yoga or any other activity you enjoy.
• Seize the moments in which your baby sleeps to do the things you can not do while awake. Do not stand watching TV.  You can do the housework, a few minutes of yoga or any other activity you enjoy.
• Do not buy larger clothing because it would be like if you were installing on those extra kilos. Ideally, keep the same clothes and clothing to be recovering as you recover your line.
• Make up and take care of your appearance, as this will help you feel better and have more courage for the day to day.

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Pregnancy is a wonderful stage of creation, giving life to a new being, and therefore this stage requires special care for the mother, as well as adequate food in order to promote the birth of a healthy baby, good weight and full development.

There are many myths about nutrition during pregnancy and the weight gain to be taken at this time. It is our goal to clarify some of these myths and provide tips on nutrition in this important stage of life.

Myths and Realities

1. The mother should eat for two.
This is completely false, studies have shown that during pregnancy increases the power required extra 300 kilocalories a day. These can be met by adding an extra cereal daily (1 reb. Bread or ½ 1/2T potato or rice or 1 tortilla) 2 vegetable, 2 fruit, 1 protein (30g of meat, chicken or fish or beans 1/2T, beans or lentils) and 1 milk (1 glass of milk or yogurt or 1 reb 1t. cheese).

2. The more weight increases the larger mother and baby.
False, excessive weight gain by the mother does not translate into a larger baby but if you increase the likelihood of the mother to develop some diseases such as gestational diabetes and preeclampsia. The average weight gain is from 9 to 13 kg and will depend on factors such as weight to the design, establishment of the mother, food type and genetic factors.

3. The mother should raise the minimum possible for not being overweight after.
False, weight gain during pregnancy ensures that your baby’s weight is appropriate, increase blood volume needed to irrigate the baby, the placenta has good size for feeding, to increase the mammary gland for lactation and adequate to form a fat reserve to protect the baby inside the uterus and also to be a reservoir for breastfeeding.

4. In pregnancy may increase the likelihood that the mother was constipated.
True, many mothers may suffer from constipation, it is important to include in your diet whole grains (bread, tortillas, cereal fiber) legumes (beans, beans, lentils) and fruit (preferably with skin) and vegetables and drink at least 8 glasses of fluid a day.

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When you are pregnant, you have to always remember when you’ve eat that you “must eat for two”.
What nutrients are needed most?

1. Folic Acid

It is present in various foods such as liver, whole grain breads, cereals, beans, peas, leafy vegetables (spinach, chard, beet greens, etc..), Fruit and yeast. It is a water soluble vitamin (which is diluted in the fluids of the body) is required for DNA synthesis, cell division, development of red blood cells, prevention and treatment of anemia during pregnancy. Its deficiency during conception and early months of waiting has been associated with poor birth outcomes, especially defects in the brain and neural tube such as spina bifida (a congenital cleft of one or more arches of the spine, where Leaving the spinal cord as a tumor). These problems develop during the first month after conception, before most women know they are pregnant, so it is important to take folic acid at least one month before conception.

2. Vitamin D

It is fat-soluble (which is diluted in body fat). It is very important to help calcium absorption and distribution. To get it, pregnant women should be exposed to the sun regularly. If this is impossible, with only consume enough milk to meet calcium needs is obtained, because milk is fortified with this vitamin.

3. Iron

Iron carries oxygen to all body tissues, is part of the muscles and the rest is stored in the liver, bone marrow and spleen. Iron has three functions:oxygen transport, energy production in muscle and DNA synthesis .The amount of iron needed by the body increases during the growth stage, women of reproductive age, pregnancy and breastfeeding.

4. Calcium

Calcium is the most abundant mineral in the body. The 99% is in bone.
It is necessary for the formation of bone structure of the baby and to maintain strong bones of the mother. The need for calcium is crucial during the last trimester, when formed bones and teeth of the fetus. If the mother’s diet does not replace the necessary calcium, the baby will take the ore that is available from the maternal skeleton, causing bone weakening. Foods consisted calcium, are :milk, yogurt, cheese, greens (spinach, chard, Chinese mustard, etc.) and soybeans. If that does not tolerate dairy products, the woman must take preparations containing calcium, because otherwise your bone structure will be weakened, to remove the baby that much-needed mineral.

5. Zinc

The majority of zinc is stored in muscle and is highly concentrated in red and white cells.
It is very important for pregnant women by the functions it performs in the body and must ensure their consumption during the entire period of gestation, to avoid inter alia, the risk that the baby is born with low birth weight.

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Any mother or expectant mother should know that an adequate nutritional status has consequences for herself and her baby, in the short term will be a boy and he is definitely not more than the propagation of our species.

That is why this period is as important as health educators and you must give the greatest possible interest in all that means this time.

The following are things that we can not know to achieve optimal nutritional status, both in pregnancy and lactation.

Energy metabolism is increased, which should increase your daily calories, but they must be calorie “nutritious” and not “empty” calories. Nutritious calories are achieved by simply performing a varied and balanced long-term manner, choosing in this way:

* Cereals and Pulses: wheat, oats, barley, corn and all its derivatives, as well as soy, lentils, beans, chickpeas, beans. They’re going to give lasting energy to carry out activities throughout the day. And they are even more nutritious whole grains (bread, crackers, cereal bars).
* Fruits and Vegetables: there are plenty on the market, we vary the colors, combine greens, yellow, red, stem, leaf, etc. Just as with fruits, vary among citrus fruits, red, white. This group is essential as we provide vitamins, minerals, fiber and water.
* Dairy: we all know the great importance of calcium throughout life, but in this period we must make the ossification of the baby, bringing you through the milk, yogurt, cheese, ricotta. What is important to highlight is that during lactation the transfer of calcium from the mother’s milk, is relatively independent of maternal calcium intake.
* Meat and eggs: the essential mineral that gives us this group is the “iron” and here the statistics are alarming, since it is estimated that 40% of mothers suffer from anemia and iron deficiency is the most common nutritional deficiency in pregnancy is associated with less weight gain over the same and may have undesirable consequences on the baby. This group also will give us high quality protein.
* Fats: we consume but with selection of them since they are of vegetable origin (oils, nuts) as well as fat from fish, we provide essential fatty acids, which we put him through one of these foods. Why should we opt for this type of fat, limiting the consumption of animal fat: butter, cream, meat fat, chicken skin, cold cuts, sausages, etc..
* Sugar: must be consumed in moderation, as excess fat becomes.

Therefore, we see that all foods can be consumed and in turn is a good time to learn, practice and incorporate good eating habits that will last a lifetime and thus we also teach our children.

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Surely we have heard of fatty acids, polyunsaturated, omega 3, omega 6, DHA, as mentioned in the advertising of infant formula. What are they? What is the importance of them?

Fatty acids are lipids and their chemical form are classified as saturated and unsaturated. Among the latter are the famous omega 6 (arachidonic acid) and omega 3 (docosahexaenoic acid, the famous DHA), which make up over 25% of the brain and nervous system, therefore, are extremely important for training and development of these important tissues.

What happens to time devepment of the nervous system
From about the first week of gestation to 5 years of age, being the most critical stages between the last trimester of pregnancy and 2 years old. And most interesting is that the liver of infants (in which case the formation of these fatty acids from the union of smaller pieces) is still not ready to do this work at the rate that children in need. That is why almost all the important contribution of these substances come from the mother, through their diet during pregnancy and breastfeeding during the first 6 months. After that, the main contribution will come from the baby’s diet.

The role of these lipids is to generate and allow transport of the electrical impulse between neurons and substances. Something similar occurs in visual function, which is an outgrowth of the nervous system. Depends on them and light the image becomes a signal that the brain can interpret.

Infant formulas attempt to incorporate these fatty acids so that they are as close as possible to human milk, but has not yet been fully achieved.

Pregnant women should be very attentive to consume foods that provide the right amount of these fatty acids, as most foods do not have announcement contained in the right proportion, as usually abundant omega 6 and omega 3 is low . Fish and shellfish contain the ideal ratio.

Folic acid is a substance found in many foods and has been shown that in certain regions of the world in which there is a deficiency of folic acid in the diet, such as parts of England there is an increased risk of malformations in nervous system – such as spina bifida or myelomeningocele, and has also been seen that administration of folic acid in the diet prevents this type of malformations.

That is why the administration should be the same in women who are looking for a pregnancy, and folic acid should be taken before pregnancy to occur and continue eating until around the third month of pregnancy. The recommended dose of folic acid to prevent problems with neural tube closure are about 1mg per day, unless the woman has a baby with a problem of this kind, in which case the recommended dose is higher, around 5 mg per day.

Calcium is a mineral widely distributed in foods. The problem during pregnancy and lactation requirement is the high biological situations they represent. Some organizations still differ on the recommendation of calcium during pregnancy on the grounds that even with smaller amounts of calcium are successful pregnancies. But we should remember that probably the effects of a low calcium intake is expected in the long term.

The best way to consume the amount of calcium you need is eating 3 servings of foods from the milk group (remember that this group does not include butter or cream).

When it comes to consuming milk does not necessarily refer to a glass of whole milk. When you cook any food that has milk for their preparation, without realizing you are consuming milk. Clear examples are the mashed potatoes, pudding or pancakes. Any other preparation you want to enrich with milk also going to provide an increased supply of calcium. If you like milk shakes are an excellent choice!

Other foods rich in calcium include yogurt and cultured milk, but certainly higher values are found in cheese, especially hard cheeses. The more mature the cheese more calcium.

A concept to consider is the amount of fat as these foods provide. Those with better calcium / fat are milk and nonfat yogurt, and on the other side of the spectrum are hard cheeses. If you’re not having problems with excessive weight gain do not worry too much and you have to eat hard cheeses podes.

Remember to eat 3 servings of dairy products.
One serving equals:

* A glass of milk (200 cc)
* A pot of yogurt (200 grams)
* 3 slices of cheese machine
* 2 tablespoons grated cheese
* 1 ½ cups ice cream

Final advice: foods mentioned differ greatly in how much calcium they have depending on the brand. It is good to learn to read the nutritional information on the label of the products we consume. Any food that will supply 100 mg of calcium per 100 grams of food podes regarded as an acceptable source of calcium.

Vitamin A (retinol) has many functions in the body to be very necessary at any age for their benefits in vision, skin, mucous membranes, teeth, soft tissue and skeletal growth, immune system, nevioso and in the use of iron, but is important during pregnancy because it participates in the development of the baby.

It takes about 800 micrograms of vitamin A daily, which is obtained in 1 medium carrot, for example. Other sources of this vitamin are milk and its derivatives, especially those which contain more fat as butter, egg yolk and liver (beef, fish, etc.). Vegetables in yellow or orange as tangerine, tomato, red pepper, chilli, various peppers, pumpkin, apricot, medlar. It is also found in other green vegetables (as the green is very strong and masks to yellow).

While very necessary, too much vitamin A can be dangerous since it is a fat-soluble vitamin that is, its structure is fat and dissolves in fat rather than water and therefore can not be eliminated in the urine and accumulates in the body.

Consuming more than 3,000 micrograms per day during pregnancy can cause malformations in the baby’s face and skull and ear defects, blindness, bone atrophy (forehead, small nose, eyes separated). It can also cause cardiac lesions, nervous and immune system and even abortion.

Is very difficult to suffer an overdose consuming food sources of vitamin A, but medications such as multivitamins, pills vision, acne treatments, psoriasis, mastopathy escleroquística, food supplements to accelerate your tan or Skin protection it can provide an overload of vitamin and risking pregnancy.

So always, but especially if you are in the sweet hope, you should consult your doctor or nutritionist before starting any supplement or multivitamin supplement, since they are also medicines.