Nutrition for before, during and after pregnancy

As we wave goodbye to one of the team as she goes on maternity leave, we thought it appropriate to focus on before, during and after pregnancy care for you, your partner and your baby. Preconception health and pregnancy It is recommended that you start a good nutritional health routine around three months prior to conception in order to improve sperm and egg quality. And once you’re pregnant you need to maintain a high quality diet to support your health and to give your baby the best possible start.

Support for both you and your partner   Zinc Zinc is an important mineral for healthy sperm formation and also helping with implantation of a fertilised egg in the womb. Essential Fatty Acids Omega 3 and 6 help with hormonal balancing. For men, omega 3 ensures healthy sperm formation and motility. For women, omega 3 is equally important for egg membrane flexibility to allow sperm to penetrate through.

Antioxidants Insufficient vitamin E has been linked to poor fertility levels in both men and women. Foods such as nuts, seeds and avocados are nutritious options to help support optimum levels. Selenium and vitamin C are both protective antioxidants against free radical damage and vitamin C reduces the chances of sperm clumping together. Folic Acid and Vitamin B12 A necessity for women during preconception health and pregnancy to prevent any deficiencies that have been linked with birth defects such as spina bifida. Neonatal Nutrition Congratulations on the new buddle of joy in your life. Having a newborn baby is very rewarding but can also be a demanding time for you, so some nutritional tips should help to keep you both in the best of health. The benefits of breastfeeding Breastfeeding stimulates the release of a hormone called oxytocin which makes you and your baby feel close. This hormone also helps you to feel relaxed and go back to sleep after night feeding. For newborns that are breastfed their digestive tract contains 80-90% of a probiotic called Bifidobacterium Lactis. The bacteria support the immune system to fight off infections and help to provide a healthy environment for good bacteria to grow. Babies with colic especially find probiotics supportive as the probiotic encourages a healthy bowel movement. A probiotic can always be used to give additional support, but is especially important if a baby is born through C-section, is not being breastfed or taking antibiotics.

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Essential fatty acids When breastfeeding make sure you have a healthy intake of essential fatty acids from fish, avocados and coconut oil as they provide nutrition to the baby through the breast milk. Essential fatty acids are so important for a whole range of reasons. The brain is predominantly made up of fats so they are crucial in supporting brain development as well as helping to provide some other benefits such as soft, smooth, healthy skin and good eyesight. Multivitamins and minerals Baby’s nutritional demands are high as they grow and develop; therefore all round support from all minerals and vitamins is needed. If you are breastfeeding make sure that you have an array of different coloured vegetables and fruits. The more natural plant food colours on your plate, the more nutrients you and your baby are benefiting from. To aid breast milk production Many women find producing milk can be difficult at times. Making sure that you are hydrated is crucial in being able to produce milk. Other aids to support milk production are phyto- plankton and teas containing fenugreek seed and fennel tea.

Beating Colic A common cause of colic is an intolerance to lactose in milk which can be helped by the mother reducing or eliminating ‘dairy’ in the diet whilst breastfeeding, and adding the digestive enzyme; lactase. Lactase can also be added to formula feeds to aid digestion. Also, try massaging the baby’s abdomen with rosemary oil to soothe any bloating.