Getting Ready For Baby
Are you planning on conceiving within the next several months? Then this is a great time to start bringing in nourishing foods and self-care practises that get mama & baby ready for a healthy & enjoyable pregnancy, delivery, and post-natal period. The father’s nutritional status also plays a big role, so we’ll also cover that below.
Test Don’t Guess: Before we start, one major point to keep in mind. To make sure you know where you stand healthwise, it’s a great idea to have your doctor run some standard tests to check not only your levels of vitamins and minerals, but you can also check your hormonal profile, as well as check for heavy metals. This is a crucial step, as heavy metal toxicity can be passed from mother to baby in utero.
Nutrition
Mamas: Keep things basic and start with reducing the amount of packaged foods while raising the amount of whole foods in your diet. The more veggies you can incorporate, the better. Go for an array of plant-based foods, paying special attention to leafy green and orange (high in beta-carotene) vegetables. Root vegetables have the added benefit of passing on grounding and centering qualities. While raw vegetables have an array of health benefits such as enzymes, during this pivotal time, warm foods play a key role in nourishing your body in a deep, grounding way. So, lightly steam, roast or sttee sauttee your veggies for optimal absorption and easy digestion. Try to incorporate fresh veggies in every meal and you’ll be well on your way to meeting the daily vitamins and mineral requirements (see below for ways to ensure optimal amounts of crucial nutrients during the pre-preganancy phase).
Papas: The father’s pre-conception nutritional status plays a role in both sperm count and in the quality of the sperm. Some superfoods that are recommended for the man while the couple is getting ready to conceive include: pumpkin seeds (Zinc), citrus (Vitamin C), dark leafy vegetables (Folate), dark chocolate (arginine, an amino acid that can raise sperm count and quality), brazil nuts (selenium can improve sperms shape, count, and motility), pomegranate juice (high in antioxidants which can help raise testosterone). Decreasing intake of caffeine and alcohol during this time is also a good idea when it comes to ensuring optimal sperm count and quality.
CONSUME MORE OF (A Quick Guide)
Green Vegetables: kale, chard, spinach, etc. = high amounts of vitamins, minerals, fiber, and of course, chlorophyll. The effects on the body are alkalizing, anti-inflammatory, cellular support, and even cancer-fighting. Truly: the more green leafy vegetables you can consume daily, the better.
Orange Roots: sweet potato, carrots, yellow beets, etc. = high in vitamin A, B6, C, as well other nutrients including folate, calcium, potassium. Since most of them are root vegetables they have the innate quality of being extremely grounding.
Red Plants: beets, red cabbage, raspberry, etc. = these are the“blood-builders” & are full of anti-oxidants and phytonutrients such as lycopene that have huge health benefits such as cancer-fighting effects on the body. Red plants basically supercharge your body
Fermented Foods: kimchi, sauerkraut, kefir, kombucha, etc. are vital for a healthy gut flora and since mama passes on the quality of her gut flora to her children, it’s so important to take steps to optimize the amount of good bugs in your system. In some cases, for example with sauerkraut, all it takes is a tablespoon of this wonder food to help balance your gut microbiome.
Water: as you already know, drinking enough H2O is vital for our well-being and overall health. Try for at least 6-8 cups of day of pure, filtered water. If you have a spring well nearby (check here), this is optimal. Otherwise, consider getting a high-quality filter.
Supplements
While it is a great idea to take a high-quality, naturally-derived, whole foods-based vitamin during the pre-conception phase, if you don’t, make sure that at least you’re getting adequate amounts of the following nutrients either by adding certain foods (highly recommended!) or supplementing. For exact daily intake amounts, please check with your health practitioner.
Folate - super important for supporting baby’s neural tube development; considered an essential pre-natal AND pre-conception supplement. Eating copious amounts of dark green leafy vegetables might do the trick, but most of us don’t reach the recommended amounts through food. This is why even holistic practitioners recommend supplementing with active Folate (1mg) daily.
Vitamin K - there are actually two kinds: Vitamin K1 which is necessary for blood clotting and Vitamin K2 which ensures that calcium is deposited where it should be (bones, cartilage) , K1 is rich in green leafy veggies, broccoli, scallions and K2 is actually K1 synthesized into K2 by gut flora. However, for those with compromised gut health, try to eat foods rich in K2, such as natto, a fermented soy product and/or up the amount of fermented foods: sauerkraut, kimchi, etc.
Vitamin D - vital for countless bodily functions, including strengthening the immune system, bone structure and strength, and lower levels can even cause inflammation in the body. The most natural way to obtain Vitamin D is obviously, sun exposure, which has other health benefits when done right. During the darker winter months however, supplementing with liquid D3 is highly recommended. Vegan formulas are easy to find and just as effective.
Iodine - necessary for optimal thyroid function, as well as being crucial for baby’s neural development. Consider supplementing - especially if you consume un-iodized salt, such as Himalayan pink salt or sea salt (which by the way are both highly superior to regular table salt) - even if your salt is fortified with iodine.
Iron - such a biggie! Iron deficiency is rampant among young women and can cause all sorts of health issues, such as an impaired immune system and chronic fatigue. Iron is also necessary for fetal and placenta development. Having healthy reserves of iron before conception is a huge benefit to both mother and baby. Iron-rich foods include: chickpeas (garbanzos)*, edamame, cashews, chard, lentils*, pepitas (pumpkin seeds), chard, collards, and spinach. Soaking for approximately 8 hours helps iron absorption.
Other important vitamins you may consider making sure you have adequate amounts, include: zinc, vitamin C, magnesium, B complex, .
Herbs
Nettles - a wonderfully nourishing and calming herb filled with chlorophyll and Vitamin K is excellent for the kidney and adrenals. Adding nettles to your tea both in pre-conception and during pregnancy is an excellent way to reduce stress, while helping to ensure your body is getting the nutrients it needs.
Raspberry Leaf - a nutrient dense herb that is also fantastic for fertility. It boasts high calcium content, as well as being a uterine tonic. Tasty as a hold or cold tea, but also available is capsule or powdered form.
Dandelion - this cleansing herb is highly beneficial to the liver and is a mild diuretic. Not only does it help the body to release toxins, it also contains much needed trace minerals including magnesium, calcium, potassium, and phosphorus, as well micro nutrients like zinc, boron, and cobalt.
Alfalfa - extremely high in vitamins, such as A, D, E and K and even contains eight digestive enzymes.
Whatever you choose to incorporate, know that the ultimate thing you can do for yourselves and your baby, is to rest assured that your body knows what it’s doing. Although as parents to-be we want to to do everything right, this sometimes causes unnecessary stress and worry. Do what you can to try to make the healthiest choices without shame and guilt if you slip up once in a while!
In the next blog entry, we’ll be exploring ways to incorporate wellness & self-care rituals based on Ayurveda, but with a modern twist. Feel free to let me know how you liked this blog entry and if you’d like more related to this topic. Be well!