The Importance Of Folic Acid

Folic acid is a B vitamin. Hans R. Larsen, MSc ChE, cites research showing that 88% of all Americans are deficient in folic acid. The Mayo Clinic strongly recommends women of childbearing age who are planning to become pregnant take 800 micrograms of folic acid or folate every day. After conception, the need for folic acid increases to 1000 mcg per day. Some of this should come from food sources, such as nuts, beans, citrus fruits or leafy green vegetables.

Why is folic acid so important? Folic acid is absolutely crucial to prevent neural tube birth defects. The most common neural tube defect is Spina Bifida. Babies born with Spina Bifida are born with open spines and exposed nerves. In other words, the spine and nerves are visible and outside of the body because of this defect. Nerves become damaged and the child can have variable degrees of paralysis and other consequences from being born with an open spine.

Folic acid has been shown in many research studies to prevent this birth defect. These defects develop very early in pregnancy, usually by the 28th day following conception; this is a time when many women do not know they are pregnant. This is why it is so critical for women to be sure that they are getting the folic acid they need prior to pregnancy.

The Importance Of Calcium

Calcium is another essential mineral during pregnancy. As the baby grows, he or she is using some of the calcium in the mother’s body to grow. Without enough calcium, the mother’s bones can be at risk for developing osteoporosis. Every adult man and woman who is 19-50 years old, including pregnant women, need 1000 mg of calcium each day.

Beginning at age 51, the calcium requirement increases to 1200 mg per day. This is the recommended dosage for all people. Prenatal vitamins are meant to be used as a supplement, not to fulfill all of the nutritional requirements a person has. As such, the calcium level of most prenatal vitamins is only about 200-300 mg. Another source of calcium is necessary to meet the recommended number of milligrams per day.

The Importance Of Iron

The recommended iron intake for non-pregnant women ages 19-50 is just 18 mg per day. When pregnant, a woman’s iron needs increase to 27 mg per day. Iron supplements will help prevent anemia and make sure that the mother’s and baby’s blood have enough red blood cells to carry oxygen efficiently. Half of all pregnant women are deficient in iron. Iron deficiency has been shown to increase the risk of premature labor and low birth weight. Premature labor and low birth weight come with their own sets of health problems.

Pregnancy is a time when many things are out of your control. Will your baby have all of his or her fingers and toes? Will he or she have a birth defect? Will you miscarry? All of these things are potential problems that you can do nothing about. One of the things you can control is whether or not you take in enough of the necessary vitamins and minerals, particularly folic acid, calcium and iron. Give your baby the best possible start in life. Make sure you are taking good quality prental vitamins throughout your pregnancy and while you are nursing.
Take Your Prental Vitamins And Give Your Baby A Great Start In Life

Obstetricians and midwives all recommend that pregnant women take prental vitamins to supplement their diets. A few doctors and midwives tell women to begin prenatal vitamins three months prior to conceiving. Making sure that the mother and baby get enough vitamins is critical. Folic acid, calcium and iron are three of the most essential during pregnancy.

Folic Acid Protects Against Neural Tube Defects

According to Hans R. Larsen, MSc, ChE, about 88% of all Americans do not get enough folic acid in their diets. This means that there is a good chance you are not getting enough. Folic acid is one of the B vitamins. Women of childbearing age who are planning a pregnancy should take 800 micrograms (mcg) of folate or folic acid every day. Once pregnant, this amount should be increased to 1000 mcg every day. Ideally, most folic acid should come from foods, including green leafy vegetables, nuts, beans and citrus fruits.

What is the big deal about getting enough folic acid? A deficiency in folic acid can cause a neural tube birth defect, the most common of which is Spina Bifida. In a neural tube defect, the baby’s spine and nerves are not safely inside of the body. Rather, the baby is born with an open spine and nerves. That is to say, the spine and nerves are outside of the body, visible to the eye. In this unprotected state, nerves are damaged. Although surgery can correct this defect, the damage is done to the nerves and the child will have varying degrees of paralysis and other consequences from being born with an open spine.

There is something you can do to prevent this birth defect. You can take the recommended dosages of folic acid prior to and throughout your pregnancy. Since this neural tube defect occurs very early in pregnancy, within the first 28 days, all women should take 400 mcg of folic acid as a matter of course. Folic acid has been shown to prevent neural tube defects in many studies.

Calcium Prevents Against Bone Loss

Growing a new body is a very complex task that draws on the mother’s body. Taking a calcium supplement is essential to prevent bone loss in the mother. A lack of calcium sets a mother up for a greater risk of osteoporosis and a variety of other health problems. The recommended dosage of calcium for anyone between the ages of 19 and 51 is 1000 mg every day, this includes pregnant women.

After age 51, the recommended dose of calcium per day is 1200 mg. Keep in mind that prenatal vitamins are only meant to supplement the diet, not supply the entire amount of calcium necessary. Most prenatal vitamins provide only 200-300 mg. So, to meet all of your calcium needs and the needs of your baby, it is important to eat calcium-rich foods and not rely solely on your prenatal vitamin for you calcium needs.

Iron Prevents Low Birth Weight

Iron is essential to red blood cell formation. Red blood cells carry oxygen to the entire body. Without enough iron and red blood cells, you will experience fatigue and a host of other symptoms. A full 50% of all pregnant women do not get enough iron. Women who do not get enough iron have been shown to go into labor too early and have low birth weight babies. Pregnant women should get 27 mg of iron each day.

Mother Nature controls most of a baby’s development before birth. But, there are things you can influence and defects you can prevent by taking the recommended amounts of prental vitamins. Be sure you do everything you can to give your baby a good start in life. Take your vitamins.
You Can Prevent Birth Defects By Taking Prental Vitamins

Women who are planning to become pregnant or who are currently pregnant should take prenatal vitamins to correct any deficiencies in their diets. While prenatal vitamins will not supply all of the vitamins and minerals a woman needs, they will supplement shortfalls in the woman’s diet. Taking prental vitamins will ensure that the baby is healthy at birth and that the mother remains healthy throughout her pregnancy. Three vitamins and minerals that are absolutely essential during pregnancy are folic acid, calcium and iron. Being deficient in any of these can create major health problems for the baby and the mother, as well as create complications in the pregnancy itself.

Folic Acid: A Required B Vitamin

Research revealed that an astounding 88% of all Americans do not get enough folic acid. According to the Mayo Clinic, all women planning a pregnancy need 800 micrograms of folic acid each day. Upon conception the folic acid requirements increase to 1000 mcg a day.

Neural tube defects are one of the most preventable birth defects. Folic acid can prevent neural tube defects like Spina Bifida. When a baby is born with Spina Bifida, his or her spine is open and outside of the body, not closed and protected. Nerves are exposed and usually experience some kind of damage, which results in paralysis, cerebral palsy and other health issues that will last a lifetime.

Neural tube defects occur by the 28th day of pregnancy. This is well before most women even realize that they are expecting a baby. Research has shown that folic acid can prevent neural tube defects. Every woman should take 400 mcg of folic acid or folate per day to make sure their folic acid needs are met.

Calcium: A Required Mineral

All men and women, including pregnant women, who are between 19 and 50 years old need 1000 mg of calcium per day. The baby uses the mother’s stores of calcium and the calcium that the mother eats. If the mother is not getting enough calcium to meet her own needs and the needs of the baby, she could develop health problems, such as bone loss and osteoporosis.

Starting at 51 years old, calcium requirements for all adults increase to 1200 mg per day. Most prenatal vitamins contain only 200-300 mg of calcium. Therefore, they cannot be relied upon to supply an entire day’s calcium requirements.

Iron: Required For Red Blood Cell Formation

A full half of all pregnant women are deficient in iron, or anemic. Without iron, the body cannot make the necessary number of red blood cells to carry oxygen throughout the body. This results in fatigue and other symptoms, as well as low birth weight and premature labor amongst pregnant women. Iron needs increase from 18 mg a day for females who are not pregnant to 27 mg a day for pregnant females.

Pregnancy is an exciting time. It can also be a time of worrying about whether or not the baby will be healthy or not. While much of a baby’s development is essentially out of the mother’s hands, there are some things that she can do to help the baby get the best start in life possible. She can make sure that she does not smoke or drink alcohol, eats right and takes her prental vitamins as her doctor recommends.

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I’m Rebecca, mother of Ella, a curious and rambunctious two year old, wife of Barrett, an extremely tolerant and supportive husband and Entrepreneur, Founder, President and mom of Bloom’en Nutrition.  Bloom’en is a nutritional company that I started after spending eleven years in the nutrition industry and being disappointed during my pregnancy at how few products were formulated to my needs in a delivery form that I could actually swallow while having a touchy gag reflex and continual low level nausea.  I knew the technology had improved enough in this market to make a product that could tackle these issues and after being told “not interested” by other manufacturers, with support of family and friends Bloom’en Nutrition was born.   Our initial product is a pre-natal Omega-3 chew, great for mommies-to-be who hate the that yucky fish oil taste or hate swallowing what feels like a gazillion pills a day

As I joined mommy groups on line and commiserated with other new mom’s at the park the one thing that I hear over and over is how confused women are by dietary supplements – which product, which brand, how many a day, do they work, Oprah said …., LA Times said … and on and on.  So…mommies let me share what I’ve learned and help you save time when deciding what to buy the next time you’re in the nutritional supplement aisle at CVS or shopping online. I mean wouldn’t you rather be home sipping a glass of wine with your partner or playing with your kids vs. being nutritionally frustrated J?

Although everyone’s needs are individual to them, here is a cheat sheet for busy moms and moms-to-be on some of the more common dietary supplements you should be considering and the important things to look for on the label.

1. Omega-3’s
2. Vitamin D3
3. Probiotics
4. Calcium

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Some women start feeling the symptoms of pregnancy within just a week of conception.  For other women, it may take two, three or even five weeks before they begin to feel different.  For some women, they may not feel symptoms at all.

Pregancy Symptoms

If you have recently been sexually active, there is the possibility that you are pregnant. Pregancy symptoms generally present very early on and the most common sign, aside from a missed menstrual cycle is fatigue.    Tiredness is an early pregnancy symptom that can occur as early as a week after becoming pregnant.  Generally, the symptoms are an overall feeling of being run down and just physically tired all the time.

Other symptoms of pregnancy include swollen and tender breasts which usually presents two or three weeks after becoming pregnant.  For many women, their breasts feel tender and sore, and may also feel or appear swollen.

Early Signs of Pregancy

Between two and eight weeks, for many women morning sickness sets in.  This unpleasant symptom of pregnancy entails a relatively constant state of nausea.  Although it is called morning sickness, the actual symptoms may be present at any time, or all of the time during this period of pregnancy.

Other pregnancy symptoms present at later stages during the pregnancy, and are to be expected.  Depending on the woman, these symptoms may be severe, or very light, but may include: backache, food cravings, headaches, frequent urination, and  darkening of the areolas.

Pregancy Calendar

Aside from the symptoms of pregnancy, a pregnancy calendar may be a useful way to track your pregnancy week by week.  Your baby will grow on a daily basis, and a week by week approach may help to both manage the changes, as well as enhance the experience of pregnancy.

For many women, using a pregancy calendar helps to keep the experience in perspective.  Depending on your disposition, there are many types of pregnancy calendars to choose from.  Instead of actual calendaring, many women also find it useful to reference a book such as what to expect when expecting and the week by week descriptions to help the monitor their pregnancy and how their body is changing.

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You have found out you are pregnant.  Now what? what’s happening in the womb?  How is the baby developing?  What is the next step in making sure that your baby has the best chance to grow into a healthy and happy baby?

The development from a single cell organism to a full term baby is an amazing process.   Throughout pregnancy, the womb serves to protect the baby and support its development.   Your womb plays an integral role in the growth of the baby, and truly the fetus cannot survive without it.

For an expecting mother, during maternity, the womb grows as the baby develops.  The tissues expand and grow along with the fetus and the amniotic fluid that the womb contains.  Finally, during labor, the womb ruptures and the baby is subsequently born.

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Flying When Pregnant

Airline travel when pregnant has both challenges and risks, but both can be managed with a little forethought and preparation.  The airline travel rules vary from airline to airline, but most have a specific cutoff after which you should not fly.  The restrictions on flying when pregnant may seem like a hassle, especially if you have somewhere to go, but the travel restrictions are there to protect the health of you and your baby as well as protect the airline from increased liability.

First Trimester Travel

Statistically, travel during the first trimester of pregnancy is more risky than other trimesters.  Although you may not be far along, variations in pressure, immobility for long periods, turbulence, and other factors may provide challenges to an expecting mother.

Second Trimester Travel

Air travel during your second trimester of pregnancy is statistically more safe than the first or third trimester.  Although you need to get up and walk around, both to keep good circulation in your legs as well as get to the bathroom, traveling when pregnant in the second trimester should not be a problem.

Third Trimester Travel

When you are traveling when pregnant, air travel during the third trimester is a challenge that increases as you approach your due date.  In addition to the discomfort of fitting into your chair and having to sit for an extended period, your risk of birth is at the forefront of your risks.  In fact, most airlines will not let you travel after you reach so many weeks of pregnancy.  Unless it is absolutely mandatory, you should adhere to the airlines pregnant travelers policy and not fly when they tell you that you shouldn’t.

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Obviously,  in a patriarchal society such as ancient China, a gender calculator that could determine the best time to conceive a male Chinese heir would be of great value.  I am not sure of the full history of this gender calculator, but  Chinese Gender Calculator in many variations can be found all over the internet.  In fact, the Bump referenced it in an article just a few weeks ago.  The gender calendar is popping up more and more on the different pregnancy pages, and finding out the sex of the baby, or at least when to conceive to optimize the chances of your chosen gender is obviously a great concern for many expecting parents.

With all of that in mind, I have found a Chinese Gender Calculator online that seems like an interesting tool.  As I said, I can’t vouch for its accuracy, but it is fun to see.

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Motherhood Maternity

When pregnant, expecting mothers have numerous choices for maternity clothes.  Motherhood Maternity for example has some cute selections for all stages of pregnancy.   What most women experiencing early motherhood don’t realize is that motherhood maternity actually is a company dedicated to maternity in all of its glory.  Not only do they fully leverage the motherhood maternity brand, but the parent company, destination maternity, also owns A pea in the pod, motherhood nursingwear, destination maternity, oh baby (which is one of my favorites) and even future trust.

Obviously you can find motherhood maternity clothes at numerous location including Macy’s, Toys R Us, Kohls, and numerous baby boutiques. Overall, a great company with some cute maternity designs.

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Drinking Water During Pregnancy

When pregnant, be sure to drink plenty of water and stay hydrated, especially early on in your pregnancy.  It is important to stay hydrated as your due date progresses, but at some point you may begin to retain water.  This is normal, but be sure that your doctor remains informed about any changes in your pregnancy or overall health.

Exercising When Pregnant

In addition to eating right, low impact exercise may be helpful during your pregnancy.  Non-strenuous exercise can help keep your body in shape as you prepare for the most strenuous marathon of your life.   The benefits of exercising when pregnant are too numerous to name, but be sure to no overdo it, and to once again keep your doctor informed.

Things to Avoid During Pregnancy

As part of staying healthy during this time, exercise and eating right are key.  Even more important however is staying away from bad habits that my impact your growing baby’s health.  Drinking when pregnant is not recommended.  There are too many documented cases of fetal alcohol syndrome in the world and drinking during pregnancy can set your baby up for a lifetime of health challenges.  The other big thing to avoid is cigarette smoking when pregnant.   Smoking is not recommended at any stage of life, but can be especially challenging when expecting a baby.  The toxins that you bring into your body from smoke not only need to be metabolized by you, but also your developing baby.  Unfortunately, a growing fetus is not well equipped to handle the onslaught of toxins that smoking provides.

Pregnancy is a time of great joy for many women.  Not only is it a great time of change for you, but it marks a fundamental change in the rest of your life.  By eating right, staying healthy, and avoiding toxins such as alcohol and cigarette smoke, you can enjoy a healthy and happy pregnancy.

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Drinking while pregnant has significant risks to the expecting mother. Unfortunately, statistics show that about 12 percent of US women drink at least some amount during pregnancy and around 2 percent binge-drink. Earlier this year the CDC confirmed that those percentages have not changed significantly in the past 18 years. From a health perspective, drinking while pregnant can seriously impact fetal development and the resulting fetal alcohol syndrome may take a lifetime of intensive treatment to manage.

Drinking alcohol while pregnant

Consumption of alcohol while pregnant essentially introduces toxins into the growing baby which may impact their development. Many women however, choose to consume a glass of wine while pregnant or periodically have one or two drinks. While the risk of damage may be lower with less frequent consumption, researchers have not yet determined what, it any, level of alcohol consumption is safe for the expecting mother. As a result, there is almost universal agreement that women should avoid drinking alcohol while pregnant.

Choline may help while pregnant

For those mothers who are unsuccessfully battling addiction, there may be a glimmer of hope on the horizon. A study being done in San Diego State University is studying the effects of alcohol consumption on 600 pregnant women in the Ukraine. The study is looking at the nutrient choline to see what effect, if any, it will have on the women and their babies. In looking at the quote form the AP press release that announced the drinking while pregnant study.

“Nutrition plays a powerful role in proper development of the brain and nervous system: Getting enough folate during pregnancy, for example, can prevent spina bifida and related birth defects. And significant alcohol consumption interferes with mom’s ability to absorb various nutrients, in turn affecting whether her fetus gets enough. So Thomas’ group tested choline, a precursor to a brain chemical that plays a key role in learning. She exposed pregnant rats to alcohol during a third-trimester spurt of brain growth. Giving the mother rats extra choline — or, importantly, giving newborn pups the nutrient — significantly improved the pups’ later ability to learn.”

In addition to choline, zinc and a few other vitamins and minerals are being evaluated to see if they have an effect on these conditions. The best advice however, is to still have a healthy and varied diet. While pregnant, take care of your health, eat right, avoid toxins, and enjoy your pregnancy.

Overall, abstinence from alcohol while pregnant is the best approach to ensuring that drinking alcohol does not affect the baby. In addition to nutrition status, genetics, and levels of consumption, there are numerous other factors that determine if drinking alcohols during pregnancy will affect the baby. With all those variables, and the risk of an unpleasant outcome, why risk it?

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So while pregnant, what are your fitness options?

If you are already spend time in the gym, the simply keep going, but ease up on the strenuous part of the exercise. You can still work up a sweat, but don’t try to break any records for speed, endurance, or strength. For the rest of us, there are a number of great low-impact exercises that you can do during pregnancy. If you are like me, walking is a fantastic way to stay fit while pregnant, and can be a great stress reliever. If you have bad knees and access to a pool, water calisthenics can be a great low-impact workout and a lot of fun. If you are looking for something a little less traditional, doing prenatal yoga can be a great way to stretch, stay fit, and center yourself during pregnancy. Prenatal yoga is my personal favorite because in addition to helping you maintain some muscle tone, it also helps you focus on your breathing and relation techniques. Both of which are paramount to getting through labor. Prenatal yoga is also great because it is a little more social than some of the more solitary forms of exercise and it provides a source of center and peace. Regardless of your choice, you should exercise while pregnant. Many women take the opportunity of early pregnancy to increase calories; after all, you are eating for two. However, as much as proper nutrition, proper fitness during pregnancy can help create a healthy and happy baby.

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