Pregnancy Nutrition & Preparing Your Body for Birth
4 Important Aspects of Pregnancy Nutrition and What it Looks Like to Prepare Your Body for Giving Birth.
+Local Resources for My Denver Families Wanting To Feel Supported in their Pregnancy Nutrition
Pregnancy is an incredible and transformative time in any parent's life. As the weeks pass by and the belly grows, anticipation and excitement mix with apprehension and wonder. Whether you are the pregnant partner or the partner supporting, together you realize in many ways you are embarking on a journey of self-discovery and growth, exploring the depths of your family dynamics and paving the way for your future family choices. It’s very likely you’ll both become intertwined with the miraculous creation happening within the pregnant body, as new life takes root and flourishes. One of the most important aspects of this is found in providing a healthy and safe space for your baby to grow and thrive. Finding a rhyme and balance with your nutrition during pregnancy can not only offer you a healthy experience and support your baby’s development in the womb, but it can also help prepare your body to meet your birthing goals.
So let’s talk about four important aspects of Pregnancy Nutrition and what it looks like to prepare your body for giving birth.
Finding Balance in What You Eat During Pregnancy
One of the most practical aspects of Pregnancy nutrition is in the food we eat and the balance we strike between eating healthy and enjoying our bodies during this profound time. This balance is often struck by eating balanced and intentionally. Some of the most vital nutrients for a baby’s growth and development can be found in our food. This is why eating nutrient-rich foods daily can make such an impact on how you feel both physically and hormonally as well as how the baby does after birth.
Aim to include a wide range of nutrient-dense foods in your daily meals. Fill your plate with colorful fruits and vegetables that provide a rich source of vitamins, minerals, and antioxidants. Dark leafy greens may not be your favorite but they are AMAZING for a nourished pregnancy! Incorporate whole grains like brown rice, quinoa, and whole wheat bread to ensure a steady supply of fiber and energy. Choose protein sources such as eggs, poultry, fish, and beans to support tissue growth and repair. High amounts of protein have also been linked to baby’s growth and lung development so for those worried about small babies or who have a history of babies needing a NICU stay this can be incredibly helpful to focus on with further pregnancies.
Beyond the food we take in it’s also important to focus on hydration during pregnancy. Drinking plenty of water is essential, as it helps maintain proper blood circulation, aids in digestion, and supports the delivery of nutrients to your baby. Aim to drink at least 8-10 glasses of water each day. If you find it challenging to consume plain water, try infusing it with fruits or opt for herbal teas, which can provide additional health benefits.
Some of the key nutrients to keep in mind and what they directly support for you and baby during pregnancy are…
Folate: Found in leafy green vegetables, citrus fruits, and fortified grains, folate helps prevent neural tube defects and supports the development of your baby's brain and spinal cord.
Iron: Iron is crucial for the production of red blood cells that carry oxygen throughout your body. Good sources of iron include lean meats, legumes, dark leafy greens, and fortified cereals.
Calcium: This mineral is essential for the development of your baby's bones and teeth. Dairy products, fortified plant-based milks, and leafy greens are excellent sources of calcium.
Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and sardines, as well as flaxseeds and chia seeds, omega-3 fatty acids support your baby's brain and eye development.
When it comes to pregnancy nutrition, finding a balance between your cravings and nutritional needs is key. Embrace the joy of your growing baby bump and indulge yourself while also fueling your body and baby with nourishing foods. While strict restriction isn't necessary, it's important to be mindful of limiting your intake of saturated fats, unhealthy fats, and sugary foods to reduce the risk of excessive weight gain, gestational diabetes, and preeclampsia, which could potentially pose risks to both you and your baby. Strive for a well-rounded diet that prioritizes nutrient-rich choices while allowing yourself occasional treats to find that sweet spot of balanced and healthy nutrition during this special time.
2. Moving Your Body
During pregnancy, prioritizing movement and physical activity can be so beneficial. Regular exercise not only supports a healthy weight gain but also helps alleviate discomfort and fatigue commonly experienced during pregnancy. Engaging in low-intensity activities like daily walks, yoga, and enjoyable exercises offers numerous benefits for expectant mothers. Some of the key benefits of moving your body during pregnancy are.
Strengthening Muscles and Improving Circulation: Gentle exercises such as walking, swimming, and prenatal yoga can help strengthen your muscles, particularly the core, back, and pelvic floor. Strengthening these areas not only supports your changing body but also helps improve posture and alleviate common pregnancy discomforts such as back pain. Additionally, physical activity boosts circulation, enhancing blood flow and oxygen delivery to both you and your baby.
Enhancing Flexibility and Reducing Pregnancy-Related Discomfort: Pregnancy hormones can contribute to increased joint flexibility, which can sometimes lead to instability. Engaging in stretching exercises, yoga, or pilates can help maintain and improve flexibility while promoting better balance and stability. These activities can also alleviate muscle tension, reduce swelling in the extremities, and relieve common pregnancy-related discomforts such as leg cramps and lower back pain.
Preparing for Labor and Postpartum Recovery: By staying active during pregnancy, you are preparing your body for the physical demands of labor and childbirth. Regular physical activity helps improve endurance, stamina, and overall strength, which can make the birthing process more manageable. Additionally, maintaining a level of fitness throughout pregnancy can contribute to a smoother postpartum recovery, allowing you to regain strength and vitality more quickly.
Listen to your body most of all, honor its limits, and make adjustments as needed. The goal is to engage in activities that promote overall well-being while ensuring the safety and comfort of both you and your baby. Embrace the joy of movement, nurture your body, and enjoy the many benefits that staying active during pregnancy can bring all while preparing your body as best as you can to embark on the journey of birth with confidence.
3. Nourishing the Mind for Birth
Preparing for birth goes beyond just nourishing the body—it also involves nourishing the mind. Just as we intake nutrient-rich food and engage in physical activities to strengthen and prepare our bodies, it is equally important to prioritize mental readiness for the transformative journey of childbirth. I wanted to share some of the most vital and valuable practices for preparing your mind for birth.
Make Time for Relaxation and Mindfulness: Pregnancy can bring about various emotions and stresses, so it's crucial to find moments of calm and relaxation. Incorporate relaxation techniques such as deep breathing exercises, meditation, or guided imagery into your daily routine. These practices help reduce stress, promote emotional well-being, and cultivate a positive mindset. By nurturing a calm and focused mind, you can approach your birthing experience with greater clarity and confidence. These practices can also become very helpful during labor. Having control and familiarity with our breathing and relaxation techniques can help to manage pain and intensity during the birthing process, especially for those who decide to forgo an epidural. Exploring mindfulness can also give you a sense of what type of support you may need during labor or what setting will most support your ability to relax.
Educate Yourself and Embrace Your Choices: Knowledge is a powerful tool when it comes to preparing for birth. Seeking wisdom and education during pregnancy can relieve stress and offer wellness for the mind as you prepare for childbirth. Educating yourself can look however would most benefit you, from reading books, seeking counsel from a midwife or doula, or listening to birth-focused podcasts. It can always be helpful as first-time parents to attend a childbirth education class as well just to gain a comprehensive understanding of the birthing process, different delivery options, and available pain relief methods. This knowledge equips you to make informed decisions that align with your preferences and goals. Embrace the choices available to you, whether it's a hospital birth, home birth, or alternative birthing center, and create a birth plan that reflects your desires and values.
Seek Emotional Support: Surrounding yourself with a supportive network during pregnancy and birth is invaluable. Seek out prenatal support groups, connect with other expectant parents, or consider hiring a doula to walk alongside you with guidance and experience. A doula can provide continuous emotional support, guidance, and advocacy throughout your pregnancy and birthing journey. Having someone who understands your unique needs and preferences can make a significant difference in your overall well-being and confidence during labor and birth.
Remember, preparing your mind for birth is a personal and individual journey. Explore practices that resonate with you, adapt them to your needs, and create a nurturing and empowering mindset. By nourishing both your body and mind, you can approach birth with strength, resilience, and a sense of inner peace. Embrace the transformative power of pregnancy and birth, knowing that you are prepared to embark on this incredible journey with confidence and grace.
4. Supplements and Herbs
Pregnancy is a time of profound growth and development both for you and your growing baby. Alongside a balanced diet, supplements and herbs can play a valuable role in supporting your overall well-being and ensuring optimal nutrition during this special journey. Let's explore the benefits and considerations of incorporating supplements and herbs into your pregnancy routine.
Essential Nutrient Support: While a healthy diet forms the foundation of pregnancy nutrition, certain nutrients may require additional supplementation to meet the increased demands of pregnancy. Prenatal multivitamins, specifically designed for expectant mothers, often include key vitamins and minerals like folic acid, iron, calcium, and omega-3 fatty acids. These supplements help promote the healthy development of your baby and support your own well-being. This helps take the pressure off your nutrient-rich diet but should not replace it completely as multivitamins often only provide the basic nutritional needs for a pregnancy.
Supplements and Herbs Address Specific Needs: Every pregnancy is unique, and certain circumstances may call for additional support. Your healthcare provider may recommend specific supplements based on your individual needs. For example, if you have a vitamin D deficiency, your provider may suggest supplementation to support healthy bone development. If you follow a vegetarian or vegan diet, you might benefit from supplementing with vitamin B12. By addressing specific nutritional requirements, supplements can help fill any gaps and ensure comprehensive support for you and your baby.
Herbal Support: Herbs have been used for centuries to support women during pregnancy. However, it's essential to approach herbal supplementation with the knowledge or the support of an Herbalist. Certain herbs, such as red raspberry leaf and nettle, are more universally recommended for their fundamental benefits in promoting uterine health, balancing hormones, and supporting the body's preparation for labor.
Denver, Colorado Resources to Help Get You Started on Your Pregnancy Nutrition Journey
The Denver community offers a wealth of resources and support to help you nourish your body and optimize your well-being during this special time. From educational classes to local markets and professional services, let's explore some valuable resources available to guide you on your path to a healthy and nourished pregnancy in the Denver area.
Ayurvedic Body Treatments & Wellness Boutique
Radha Schwaller
Nutrition and Health Coaching
Dietitian and IBCLC
Donielle Kennedy
Pelvic Floor for Pre/Postpartum Physical Therapy
Dr. Shannon Merriman
More Health & Wellness Recommendations around Denver
Flo Acupuncture with Anita Curry
The Source Chiropractic Denver with Kali Jacobson
Recenter Therapeutic Massage with Courtney Greth
Balancing Anxiety with Nicole Nina
hi i’m, Lindsey
Doula and birth photographer based in Denver Colorado! Mama of two and passionate believer that documenting the journey of birth can heal and change lives!
