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Nutrition before pregnancy
To ensure a good start of pregnancy, it is important to eat healthy.
A healthy diet before pregnancy helps you increase your chances of conceiving and prepare your body for pregnancy, so that you and your baby to ensure trouble-free pregnancy and birth, your baby to be born with a weight close to standard and to limit the risks of chronic diseases at a later stage of its life. Note also that proper nutrition is important for the future fathers. Sperm quality is improved while having a healthy diet.
What to eat when I tried to get pregnant?
It is good as a whole to follow a healthy diet before pregnancy. Suitable foods for become pregnant contain larger amounts of certain vitamins and minerals – iron, essential fatty acids, calcium, vitamin D, especially folic acid.
Successful pregnancy sometimes requires much more effort than we suspected. There are certain types of foods that promote pregnancy and it is good to include them in your diet when you start trying to conceive.
Here are some foods, the best sources of some important nutrients:
Folic acid (vitamin B9), as well as all current and future mothers know very well is vital for conception and fetal development and is needed in large quantities. Besides folic acid, important for the body of every future mother are vitamin C, vitamin B complex, vitamin E, zinc, selenium, iron.
The food you eat should be well washed and prepared in the most healthy way (steamed or stewed) to retain its useful ingredients. Fried and overcooked foods are harmful to women who want to conceive, because they carry the necessary ingredients for the body of the woman. The optimal weight and good shape are very important for successful conception. Women with overweight and underweight are experiencing much greater difficulties in trying to conceive.
What are the foods that will help you in trying to get pregnant?
Every woman who wants to get pregnant need to eat fresh fruits and vegetables in any form, as well abundant amount of fish, the best source of omega-3 fatty acids.
Milk, cheese and ice cream. Scientists have proved that fat foods are not useful for women who want to conceive because their lack of important natural elements. If you keep a menu with low fat content, reduce the amount of junk food that you consume daily. However, eat large quantities of cheese, milk and yogurt and even ice cream which fat is not derived artificially.
Chicken and veal. Pregnancy by female vegetarians is more difficult and problematic than those who regularly eating meat. Iron and proteins are essential for successful pregnancy so that the meat must be part of your diet.
Broccoli. One of the most nutritious foods for women are broccoli that are important for the period when trying to get pregnant. Besides source of folic acid, broccoli are rich in vitamin C, iron, phosphorus and magnesium. Eat broccoli regularly and in any form in the period, when trying to conceive and after that.
Raisins. Raisins are also a rich source of folic acid and other B-vitamins and vitamin A. Raisins are delicious in taste and you can eat them at any time. Moreover, they are useful in the depression and fatigue.
Rye bread. In the period when you are trying to conceive, be sure to return to the consumption of bread, if you’ve been avoiding it. Rye bread contains all the B vitamins, especially vitamin B9 (folic acid). The satisfactory level of protein and low fat composition makes it an indispensable food for any woman, especially if you want to eat healthy without gaining weight.
Lentils. Often ignored but also is terribly useful, the lentils is irreplaceable for women trying to conceive because it contains almost everything you need. Besides the high content of vitamins B1, B2, B3, B5, B6 and B9, minerals magnesium, iron, phosphorus, zinc and potassium, lentils are rich in fiber. If you do not like lentils can look interesting recipes where it can be found to help you prepare it for more enjoyable consumption.
Oat flakes. If you make oatmeal essential part of your breakfast will increase your tonus, will improve your health and increase your chances of becoming pregnant. Even after peeling and soaking, oats retain their beneficial ingredients – magnesium, phosphorus, iron, copper and folic acid.
Spinach. Useful and dietetic, spinach will in any case be beneficial in trying to get pregnant. Without any sugar, fat and cholesterol, spinach is rich in vitamins A and C, iron and calcium. Eat it as a side dish or as part of a meal, but never ignore it from your diet.
Iron – the best supplied by animal products, namely lean red meats, oily fish, shellfish (mussels, oysters), chicken and eggs. Other iron-rich foods are dark green leafy vegetables (Cabbages, spinach, leaf beet), peas, beans, lentils and dried fruits. Consume foods rich in vitamin C, to help iron absorption.
Essential fatty acids – these fatty acids are important for the development of the nervous system of your baby. A good source of essential fatty acids are fish, especially oily fish. Sufficient are two servings of fish (including one portion of oily fish) per week.
Vitamin C – red peppers (bell peppers), strawberries, kiwi, oranges, grapefruit, lemons, broccoli, spinach, leaf beet, papaya, tomatoes, parsley.
Calcium – rich in calcium are dairy products (milk, cheese, yogurt), sardines, broccoli, Brussels sprouts and almonds. Try to consume calcium-rich foods separately from the iron rich asthe calcium and iron interfere with each other in both absorption in the digestive system.
Vitamin D – essential for the proper absorption of calcium.
What to avoid when trying to get pregnant
Obesity, underweight, smoking and excessive alcohol consumption reduce your chances of conception. If you are planning to become pregnant recently, try first to quit smoking if you smoke, eat healthier and exercise regularly. If you want to become pregnant, stop or limit alcohol consumption to one or two glasses a week.
Prepare for a healthy future pregnancy
Whatever your views , it is important to maintain good shape, so once you decide to have children your body to be in the most favorable condition. It’s hard to decide what is good for you, especially since there are lots of scary stories in the newspapers – a recent study in the UK claims that in 2015 one in three couples will need infertility treatment.
According to other studies, use of tobacco, alcohol and other bad habits increasing the tonus also would reduce your chances of being a mother. There is no sense to put these information at heart. Women are naturally built to have babies. However, there are some things you can do for yourself in order to facilitate future motherhood.
Balanced menu, a healthy body and unlimited sex – this is the shortest and pleasant way to successful conception.
Think over these things:
1.How much you smoke?
It is clear that you should not smoke during pregnancy, but did you know that smoking also affect fertility as well? When you smoke, the nicotine is absorbed by the body and reaches the place where the egg cells are formed, and this can stop their development.
It is assumed that even one cigarette a day is enough to affect your ability to conceive. There is no fixed number of “authorized” cigarettes, of course, but the less you smoke, the easier you will get pregnant. The best advice is to quit smoking in the moment that you decide to have a child not to get a double dose of stress of quitting + worrying are you pregnant or not.
- What amount of stress you are facing?
How many thousands of times you have heard of friends who became pregnant during their vacation? The reason lies not only in all the sex they’ve made during the holidays, but rather in the complete relaxation Stress suppresses your ability to create new life so try to relax and your chances will increase seriously.
A recent study has shown that women exposed to stress release more of the “happiness hormone” oxytocin in order to neutralize the pressure. A large amount of this hormone in the body can have a bad influence on fertility in the long run. In extreme situations, the levels of stress hormone prolactin are elevated, and because of it you can not even get your monthly menstruation.
If you are under daily stress, begin anti stress therapies such as breathing exercises, reflexology, meditation or acupuncture. Thus, when the time comes, you will be in good mental shape. The easiest solution – avoid stress by organizing a romantic holiday for your sweetie.
- Are you coffee addicted?
There is no reason to miss your favorite morning coffee with milk, but be careful, because large amounts of caffeine can create a fertility problem. The reason is that it increases the level of sugar in the body. If you’re trying to get pregnant, limit the dose to 300 mg per day. Tea contains caffeine as coffee in half, it is in the coke, and chocolate (especially natural), so be careful what you eat and drink. It is better to look for decaffeinated alternatives.
- What do you eat?
Any woman planning a pregnancy should take 400 mg. folic acid per day because it helps the baby to grow stronger and prevent birth defects. It is also recommended to obtaining a sufficient amount of zinc (from lean meat, fish, pumpkin seeds) because it is very nutritious and will help you in getting pregnant. The same is true for vitamin C. Try to take at least 1,000 mg of vitamin C and 30 mg of zinc per day.
- How well do you know your body?
It is good to consult your doctor to be informed about your medical history. You can check if there is something to reduce your chances to conceive – diabetes, anemia or any inappropriate medicine you had to drink in the past. Find out if you are vaccinated against rubella (German measles, measles) because this diseases can cause serious problems in your unborn baby. If you have recent plans for pregnancy and planning an exotic trip abroad, talk to your doctor before you do any immunizations – some vaccines can reduce your chances to get pregnant for about three months.
- How much do you drink?
Alcoholic beverages reduce the amount of vitamin B in the body, and the minerals needed for your healthy reproductive system. Most women refrain from alcohol during pregnancy, but doctors advise to quit completely if you drink systematically.
According to surveys, women who drink more than five glasses of wine a week get pregnant twice more easily than those who drink more. If you overdo with alcohol, get supplements with vitamin B6 – this can increase the levels of progesterone in your body – one of the major female reproductive hormones.
- Is your weight healthy?
If your weight varies over the years, perhaps finally it’s time to think a little about yourself. Exposing your body to extreme diets can cause permanent infertility.
Overweight increases the risk of polycystic ovary syndrome, another reason for infertility.
- When was the last time when you go to the gynecologist?
In case of chlamydia is sufficiently a quick treatment with antibiotics. If you still do not cure that can lead to bacterial vaginitis and eventually to infertility. In most cases, chlamydia has no symptoms, so many women realize that they have it only when they start trying to conceive, but by then the situation could have become fatal. If you are like most women and you’ve had sex without a condom (even only once) you should go to see a doctor. Quickly make an appointment to consult a gynecologist!