Healthy eating is key to maintaining a healthy body. In the case of a pregnant woman it is even more important because the food and nutrients that her body receives go directly to the baby that is being formed.
Experts at Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, explain that a healthy diet for a pregnant woman has the same basic principles of healthy eating. However, the health entity clarifies that there are specific nutrients that should be prioritized in the diet during pregnancy.
folate or folic acid
This nutrient is important to help prevent birth problems of the baby’s brain and spinal cord. According to Mayo Clinic 400 micrograms of folic acid are required daily before conception and between 600 mcg and 1000 mcg throughout the pregnancy.
Foods rich in this nutrient are: citrus fruits, lentils, beans, peas and dark green leafy vegetables. It is not recommended to take supplements without the supervision of an obstetrician.
Soccer
Calcium is a very important mineral for keeping bones strong. Food is the key to obtaining it, this is how he explains it Medline Plus, US National Library of Medicine website. “Your body can’t make calcium. You get calcium only through the food you eat or from supplements, if you don’t get enough calcium in your diet or your body doesn’t absorb enough of it, your bones can become weak or not grow properly.”
In the case of pregnant women, experts point out that adults need 1,000 milligrams a day and adolescents 1,300 milligrams a day.
Some of the foods rich in calcium are: broccoli, kale, salmon, spinach, dairy products, etc.
Hierro
One of the most common anemias is iron deficiency anemia. Pregnant women need twice as much iron as non-pregnant women.. This is important because the body needs the iron to make more blood to supply the baby with oxygen.
“Severe iron deficiency anemia during pregnancy also increases the risk of preterm birth, having a low birth weight baby, and postpartum depression,” Mayo Clinic details.
Some of the rich sources of iron include cereals, spinach, beans, and poultry.
Pregnancy and back pain
Back pain is a common symptom during pregnancy. Over the months it can get worse. That’s why Mayo Clinic provides some tips to alleviate it. Likewise, it is advisable to speak with the doctor who follows the progress of the pregnancy to look for alternatives that help alleviate this discomfort.
- When standing, separate your feet very well to have better support.
- When sitting down, choose a chair that supports your back very well. If you feel uncomfortable, place a small cushion behind your lower back.
- Avoid high-heeled shoes that cause the body to lean forward.
- It is recommended to use a maternity support girdle. For some pregnant women, this can be helpful and help them cope with back pain.
- Lift weight correctly. When picking up an object, it is recommended to squat and get up with your legs. You should not bend at the waist or exert effort with your back. If you cannot bend down, it is best to ask for help.
- To sleep it is recommended to sleep on your side and not on your back. Bend the knees. A pillow or cushion can be placed between the knees and behind the back.
- You can try to test applying heat or cold in the lower back.
- Stand tall and with a straight back.
- Keep your chest up.
- Keep your shoulders back and relaxed.
