PREGNANCY
About Pregnancy
Globally there are 250 babies born each minute, amounting to approximately 140 million babies born globally each year.
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Pregnancy is the term used to describe the period in which a fetus develops inside a woman's womb or uterus. Pregnancy usually lasts about 40 weeks, or just over 9 months, as measured from the last menstrual period to delivery. Health care providers refer to three segments of pregnancy, called trimesters.
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Weeks 1 to 12 = First Trimester (where week 1 starts on the first day of your last period).
Weeks 13 to 28 = Second Trimester
Weeks 29 to 40 = Third Trimester
​Source: National Institutes of Health
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In Australia in 2019, the average age of first time mothers was 29.4, and the average age of those who have given birth previously was 31.9.
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A woman's pre-pregnancy health has an impact on pregnancy outcomes, as such it is advisable to seek to optimise your health should you intend on becoming pregnant.
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A woman undergoes immense physical and hormonal changes during pregnancy. When a baby is born, so too a mother is born. The transition to motherhood is called Matrescence.
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At least one in every five women experience anxiety, depression, or both during pregnancy and/or following birth. Source: PANDA
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The Royal Women's hospital website has some great pages with info on pregnancy, you can find it here
Skincare
Finding products that are truly natural and pregnancy safe can be a tough maze to navigate. Here is a little help based on my experience with brands used during pregnancy.
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Many natural brands now have a special product category in their online store to showcase their pregnancy safe products. Some examples are: Mokosh, Edible Beauty, Honest, Weleda.
Other brands setting the bar high with truly natural ingredients, that are pregnancy safe: Biologi, Matrescence, Mukti, Sodashi, CocoKind, and Saba Organics.
Brands with clear referencing to safety during pregnancy include Fifty7Kind, and Facetheory. The brand 100% Pure is also noteworthy, with a large range of skincare products and unique natural cosmetics, including Fruit Pigmented® Eye Shadow, and Glossy Locks Shampoo/Conditioner.
Many everyday products contain substances that are either undesirable, or unsafe for use during pregnancy. These may be products you put on your skin; products used for household cleaning, or plastics used for food storage. Many of these substances are listed on my Avoid list.
While there are many synthetic and chemical substances to avoid while pregnant, two worth a special mention are retinols (often used in face creams, and oxybenzone (often used in sunscreens). Oxybenzone is an example of an endocrine disruptor that can interfere with fetal development.
The EWG Skin Deep database is a useful resource for checking ingredients/chemical substances, to identify how they are rated for safety. Items rated with a high rating on the EWG list should be avoided by everyone, but especially during pregnancy.
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Small changes to your routine may be necessary to ensure you avoid any natural or chemical substances that can be unsafe for you or your baby. Remember just because it's natural doesn't mean it's ok during pregnancy. Several herbs - whether used in teas, or in oil form in skincare products - should be avoided.
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Herbs and oils to avoid during pregnancy:
Sex
Sex is safe in the majority of pregnancies where there are no complications, unless your doctor has recommended pelvic rest. Pelvic rest means no penetrative sex. Reasons pelvic rest may be recommended include bleeding, history of pre term/premature labour (labour prior to 37 weeks).
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It's normal to feel either increased or decreased libido during pregnancy, and for libido to change with different stages of the pregnancy. Fatigue, morning sickness, and feeling sore or uncomfortable may impact a woman's libido, particularly in later stages of pregnancy.
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Supporting partners may also experience changes in their libido. Finding a balance and keeping in mind the needs of both partners is important. Try not to take any change in libido personally. There may be some anxiety about causing harm to the unborn baby, or just generally feeling different about the concept of having sex during the pregnancy. Sometimes pregnancy can make you feel sexy, sometimes you will feel like a blimp. Just remember pregnancy is a very feminine sensual state and your new look body is not a turn off.
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The best rule of thumb is if both partners desire it, and there's no complication or known risks which would prevent it, sex can be a healthy and fun way to stay connected and keep the intimacy alive during pregnancy. Always adhere to general pregnancy safety advice, for example, avoid positions which may cause a fall or which place excessive weight on the stomach.
Food & Nutrition
Dietary intake requirements alter once you become pregnant. The following is a guide for daily requirements during pregnancy:
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Meat or alternatives (e.g. legumes) - 3.5 serves
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Dairy foods - 2.5 serves
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Bread & cereals - 8.5 serves
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Fruit - 2 serves
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Vegetables - 5 serves
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Unsaturated spreads & oils - sparingly
Source: Nutrition Australia
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Nutrients essential for healthy fetal development
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Foods high in beta carotene - which is transformed to vitamin A in the body - assist in the development of the heart, lungs, kidneys, eyes, bones, and the circulatory, respiratory, and central nervous systems.
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Oily fish, a source of essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development.
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Legumes, containing folate. Folate helps to reduce the risk of spinal problems such as Spina Bifida. Note: If you do not eat animal foods you will need to take a vitamin B12 supplement, as this vitamin is needed for the baby’s brain development.
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Lean meat, a source of protein. Beef and pork contain iron, choline, and B vitamins essential for fetal development.
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Dairy products, which assists in providing protein and calcium.
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Iodine - important for your baby’s brain development. To ensure adequate iodine either: eat fish one to three times a week; (limit high mercury types); or use iodised salt; or take a multivitamin for pregnancy that contains iodine.
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Source: Royal Women's Hospital
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The Australian recommended dietary intake of calcium for pregnant women is the same as for non pregnant women: 1000 mg per day for ages 19-50. There is no requirement for extra calcium during pregnancy. This was revised in 2006.
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In Australia, pregnant women need to increase their intake of grain and cereal foods to a total of approximately 8-8.5 serves per day, while intake of water needs to increase by an extra 750-1000 ml per day.
Australian guidelines recommend 2-3 serves of fish per week. Examples of oily fish include salmon, sardines, and mackerel.
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FOODS tO AVOID
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Limit fish that are potentially high in mercury to one serve per fortnight. Examples of fish high in mercury are: swordfish; marlin; shark/flake; deep sea perch; and catfish.
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Always wash, peel or cook fruit and vegetables prior to eating.
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Avoid salad bars, cold cuts, and raw seafoods which may harbour bacteria or parasites.
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Unpasteurised dairy products must be avoided due to risk of listeria.
A comprehensive list of foods to avoid during pregnancy can be found here.
Prepare, Self Care
Preparing for pregnancy
If you are planning on becoming pregnant, one of the most important things you can do is to optimise your health prior to the pregnancy.
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It is also important to increase your awareness in respect to any substances in personal care or household items, which contain toxins that may be harmful to you or your baby. See Avoid list.
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How to care for your pre pregnancy and pregnant self
Your body will undergo an enormous amount of change during pregnancy and after childbirth. Growing your awareness of these changes can be useful to adapt and manage your changing health and well being needs. See Matrescence page.
The following 5 factors are important in preparation for pregnancy:
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Diet that supports healthy fetal development;
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Moderate exercise;
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Avoid infections, medications and teratogens that may interrupt pregnancy;
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Avoid exposure to chemical substances which affect fetal development, including drugs & alcohol;
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Meditation & alternative therapies for mental health and well being.
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Preparing for the birth
Whilst it's said nobody is ever fully prepared for having a baby for the first time, we all like to have some level of confidence and feeling of preparedness going into the birth. Some women's idea of being prepared for childbirth will include amassing a pristine collection of toys, perfect Jamie kay linen outfits, and a scandi boho nursery. However, rest assured these are not the measure of a good parent, or indicative of a successful first year of parenting. Whilst decorating the nursery is a fun and special time, it's just as important to also take the time to focus on nurturing yourself with wellness practices, good nutrition, and an abundance of self care, which will enhance both your physical and mental wellbeing.
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Address any feelings of anxiety about the birth itself, or about life after the birth. If either are causing anxiety, reach out to a trusted friend, relative or paid counsellor, and discuss, to help allay any concerns. Educating yourself and arming yourself with information can alleviate anxiety and assist you in making decisions about your birth plan, and about your care during and after the birth. Pre birth classes offered by the hospital can play an important role in answering questions and feeling more prepared.
If your obstetrician is not attentive to your concerns and you feel you are not being heard, always seek a second opinion. Don't stick with an obstetrician whom you don't feel happy with. Many women I know have changed obstetricians mid pregnancy. It is immensely important to find medical professionals you feel comfortable with and who help you to feel empowered.
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If you are keen to arm yourself with information driven by research, data and facts, check out the website Evidence Based Birth. Evidence Based Birth® is an online childbirth resource that informs, empowers and inspires expecting parents and birth-care practitioners globally, to understand the latest proven, evidence based care practices.
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See Matrescence page for further support on your post childbirth transition.
Top 5
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When a baby is born, so too a mother is born. The transition to motherhood is called Matrescence. It is thought that increasing awareness of the changes a woman goes through in Matrescence can possibly reduce the rates of post partum depression.
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A woman's pre-pregnancy health has an impact on pregnancy outcomes. The following 5 factors are important in preparation for pregnancy:
-
Diet that supports healthy fetal development
-
Moderate exercise
-
Physical health (no infections or medications that may interrupt pregnancy)
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Avoiding exposure to harmful toxins and teratogens
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Meditation & alternative therapies for stress management and wellbeing
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It is important to understand which nutrients are essential for healthy fetal development, so you can include these in your diet, and which foods should be avoided during pregnancy.
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At least one in every five women experience anxiety, depression, or both during pregnancy and/or following birth. Source: PANDA
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Increase your awareness in respect to any substances in personal care or household items, which contain toxins that may be harmful to you or your baby. See my Avoid list.
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