How to nourish yourself from pregnancy to postpartum
Hi mamas!
Pregnant (or thinking of becoming pregnant) and unsure where to start on your health journey?
Let’s talk how you can best support + nourish yourself from pregnancy to postpartum.
Here are my top tips:
NUTRITION / Let’s make it simple : eat real, whole foods. Try to limit processed foods or foods high in sugar. As a rule of thumb – if you don’t know what’s in it, pass. A good goal is to aim for 60-80 percent of your diet to include plants (organic when possible). When it comes to your protein – look for grass fed, pasture raised, or wild caught. This ensures you are getting the highest nutrient density essential for baby’s growth and development (think DHA, omega 3s, iron, etc.). Cravings? No one is perfect – if you are craving all the carbs, opt for a cleaner version with minimal ingredients and pair with some protein or fat to help elongate that blood sugar curve!
HYDRATE / At least half your body weight in ounces per day. For example if you weigh 150lbs, you need at least 75 ounces of water per day. This helps with the increase in blood volume and amniotic fluid needed for pregnancy.
SUPPLEMENTATION / Avoid using OTC prenatals and search for a good functional medicine brand that includes the methylated versions of vitamins. These are more absorbable and more bioavailable for the body. For example, you would want to look for a brand that includes folate, and not folic acid (the synthetic form). About half of women have a genetic variation of the MTHFR gene, which makes them unable to convert folic acid to the necessary form of folate.
MOVEMENT/ Do whatever exercise that feels right for you and do your best to remain active. This can have a positive effect on your mood, blood sugar balance, oxygen carrying capacity of your blood, and may improve delivery. In the immediate postpartum period, stick to walking only. This is the time for your body to rest, recover, and repair!
SLEEP/ Minimum 7-9 hrs/night (while pregnant) and sleeping as much as possible when your baby is sleeping in the postpartum period. Having trouble? Create a nighttime routine that sets you up for success (i.e. no screens, dark, cool room, etc.). Supplementing with magnesium or utilizing a wedge pillow may be helpful for pregnancy.
STRESS REDUCTION / Do your best to eliminate unnecessary stress as this can negatively impact your hormones. Engage in activities such as meditation, long walks, reading, essential oils, warm baths, or whatever helps you get into that parasympathetic state!
Remember, your baby is going to be exposed to what you put in your body and how you treat it. Always ask yourself, is this going to nourish my body and my growing baby? If that’s a treat, and the answer is yes, go for it! As long as the majority of the time you are following these principles, you are optimizing your health!
Hope this was helpful mama!
Written by Brittany Flood RN, BSN, IHP
If you are interested in learning more, I offer holistic health coaching for preconception, pregnancy and postpartum. Free consultations are always available! You can find me at @balance_bybrittany on Instagram and at brittanyflood.com.