Top 4 Natural Remedies & Power Nutrients for Pregnancy<2>
1. Morning Sickness
Morning sickness during pregnancy is caused by hormonal changes, vitamin deficiency, low blood sugar, strong smells, foul odors, lack of exercise, fatigue, stress, constipation, anxiety and worry about pregnancy.
Supplements: B Vitamins, especially Vitamin B-6, taken as 25 mg every 8 hours, has been shown to have a significant effect in reducing or stopping nausea and vomiting. A non-constipating iron can also help reduce nausea.
What to eat? Eat a protein-rich snack before bed and/or first thing in the morning. Daily requirements shoot up to needing an additional 25 grams per day. Protein also helps to balance blood sugar helping with morning sickness and can also help to stave off cravings.
Food Sources: grass-fed beef, free-range poultry, eggs, and wild, caught, sustainable seafood (smaller fish preferable). Quinoa, Millet, Eggs. Chia seeds which are also loaded with minerals like blood building iron, stress relieving magnesium and bone building calcium along with your with Omega 3’s.
Natural foods/remedies: Ginger, peppermint, fennel
Stay hydrated! Increase your water intake: dehydration can contribute to and worsen symptoms!
RECIPE
Chocolatey Mint Happy Belly Smoothie
Reduce your nausea with this protein-rich, creamy smoothie either to start your day or as a delicious afternoon treat!
Ingredients:
1 frozen banana
½ ripe avocado
1 sprig fresh mint
1 tbsp raw cacao powder
½ tsp honey
1.5 cups almond milk
3 drops peppermint extract (optional)
Directions:
Blend all ingredients until smooth and creamy. Enjoy!
2. Leg/Foot Cramps
Leg cramps — painful involuntary muscle contractions that typically affect the calf, foot or both — are common during pregnancy, often striking at night during the second and third trimester. Your muscles are bearing the increasing weight of your baby, and are probably feeling the strain. Your growing uterus (womb) will be putting pressure on the main vein from your legs. This, combined with the effects of the pregnancy hormone progesterone affects the muscle tone in your legs. While the exact cause of leg cramps during pregnancy isn’t clear, you can take steps to prevent them.
Mineral deficiency: Your leg cramps may be happening because you have a shortage of nutrients and salts, such as calcium or magnesium, circulating in your blood. This shortage occurs because your baby is taking what they need from your body’s supplies and leaving you short.
Magnesium: While calcium stimulates muscles to contract, magnesium relaxes muscles. Taking 200-300mg of magnesium each night before bed can do wonders for your leg cramps. Food Sources: pumpkin seeds, spinach, swiss chard, legumes, quinoa, kale, asparagus etc
Stay active! Moving your body helps to increase circulation and can help prevent muscles from over-contracting. Try not to sit or stand for long periods of time.
3. Constipation – Staying regular!
During pregnancy, the muscle contractions that normally move food through your intestines slow down because of higher levels of the hormone progesterone. Add to that the extra iron you’re getting from your prenatal vitamin, and the result is uncomfortable constipation and gas that can keep you feeling bloated throughout your pregnancy.
Fiber-rich Foods: Increasing your fruit and veggie intake is healthy for both mom and baby, giving nutrients to baby and helping to keep mom regular.
Probiotics: These are critical, especially during pregnancy. Aside from providing extremely important beneficial bacteria to both mom and baby, Probiotics also help mom avoid illness and constipation during pregnancy, and might reduce the risk of Group B strep. Food Sources: Fermented foods, organic yogurt, kefir, sauerkraut, probiotic supplements
Don’t forget to drink enough! As your blood volume increases to meet baby’s demands, your water intake should increase too. Dehydration is one of the most common causes for constipation, so drink up!
4. Fatigue
Fatigue and tiredness are normal pregnancy symptoms that strike in the first and third trimesters.
Eat whole, unprocessed foods! Despite your possible cravings, focusing your diet on organic whole foods can give your body that extra punch of nutrients needed for added energy. Processed foods, including sugar, refined grains etc will steal your much needed energy.
Get your Iron levels checked. Iron deficiency is common during pregnancy and east to remedy with a quality supplement. Fatigue and dizziness are common symptoms of iron deficiency.
Eat your greens! Leafy greens provide chlorophyll and powerful minerals to keep your energy levels up. Try adding GH Kids Greens to your water!
And of course Stay Active!
Catch the segment here http://ottawa.ctvnews.ca/video?clipId=643368&binId=1.1487308&playlistPageNum=1
