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Are thinking of having a baby? Studies indicate that you should begin to make changes in your diet and lifestyle from 3 months to a year before conceiving to ensure a healthy pregnancy. (1)
The sooner the better. Start learning all about preconception nutrition to make your pregnancy not only without problems, but a good experience.
What is preconception Nutrition?
The . Process of supplying or getting quality food that is needed to make the body of a woman in good health before pregnancy is called preconception nutrition
The importance of preconception nutrition plan:
women need to be more healthy before becoming pregnant. Because only a healthy woman can ensure a healthy pregnancy, and, later, the birth of a healthy baby. Some foods, habits and the mother of medicine even before conception, can harm the baby is inside the womb and also in its later stages of life. The majority of pregnancies are unplanned. Therefore, preconception care is a much neglected concept, but what needs to be reinforced time and again.
[Leggi: How to Get Pregnant ]
See In Preconception Period:
Here is a list of some lifestyle and dietary changes you need to bring in your reproductive age in life to ensure healthy pregnancy.
1. Stop the consumption of alcohol, street drugs, and smoking, if you have any of these habits.
2. In the case of medical conditions such as asthma, diabetes, obesity, epilepsy, dental problems, etc., will be best to get them under control before a planned pregnancy.
3. If you are under any form of medication, ask your doctor.
4. Try to avoid coming into contact with toxic substances or environmental contaminants that can cause an infection in you.
5. Follow safe methods of family planning and birth control.
6. Screening for and treating sexually transmitted diseases should be done by one of the pairs, and take care not to transfer the infection.
7. Moreover, it would be good to talk to your doctor about the genetic history of you and your partner. (2)
8. Optimize your intake of nutrition through a balanced diet of fruits and vegetables, low-fat dairy products, whole grains and foods rich in protein.
9. Food security is as important as the quality of the diet. Consumption of food contaminated with chemicals such as methyl mercury or toxoplasma even before pregnancy may cause fetal harm.
10. Cut down on caffeine and collect the business to become physically and mentally active. (3)
[Leggi: prenatal vitamins during pregnancy ]
nutritional supplements for pre Pregnancy Nutrition:
preconception care should be tailored to the specific needs of each woman. However, your doctor is likely to shed light on the following food supplements much before getting pregnant.
1. Folic Acid:
Having folic acid capsule from 400 to 800 g per day, as per the doctor's prescription. Folic acid is known to reduce the incidence of birth defects in the fetus. You can get both from fortified foods, supplements or both. It would also be good to take a folate-rich diet.
2. Football:
Women of reproductive age should reach the recommended levels of calcium intake. If dietary sources are insufficient, it will be good to take supplements.
3. Essential fatty acids:
Women who wish to become pregnant soon should be encouraged to eat a diet rich in essential fatty acids which include omega 3 fatty acids and omega six. Therefore, it would be wise to collect a good amount of fish in the diet. Avoid fish such as shark, swordfish, king mackerel or tilefish because of its high mercury content
[Read: foods to avoid if trying to get pregnant ].
4. Iron:
If you show a lack of iron, it is likely that you will have anemia, an undesirable condition in pregnancy. Therefore, considering the benefits of a good perinatal outcome, your doctor will advise you to include more iron in your diet in advance on itself supported by supplements.
5. Iodine:
An intake of 150 micrograms of iodine is essential during the preconception period to avoid the incidence of complications in pregnancy. (4)
6. Zinc:
a nutrient that increases the production of sperm and testosterone in men and ovulation in women include zinc in the diet both your and your partner to enrich fertility. Oysters contain high levels of zinc and can therefore help keep your reproductive system works well. A daily dose of 15 mg of zinc per day is desirable.
I hope you understand how important nutrition before becoming pregnant. You would want to do everything to make your child happy when it finally arrives in this world. So why do not we start preparing early on? Have you started to make changes to your pre-pregnancy body? Send us
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