Hello to the incredible Mums-to-be and those navigating the adventure of motherhood! This speech was crafted and presented at the Teegan Pregnancy and Postnatal Expo over the weekend, focusing on the vital aspects of nutrition during pregnancy and postnatal recovery. As a passionate naturopath specializing in women's health, particularly preconception, pregnancy, and postnatal care, I am thrilled to share insights into the world of nutrients and their role in ensuring a healthy journey for both mothers and their precious little ones.

Pregnancy:

During the wild journey of pregnancy, your body is in for some incredible changes. Nutrients play a crucial role. Making sure you're getting the right mix of essential goodies isn't just great for your own well-being but is like a VIP pass for your little one's development.

Folate 

After the first few months of pregnancy, it's still super important for the health of both the mum and the growing baby to keep up with good folate levels. Folate, a B-vitamin, is like a superhero for our bodies. It helps with making DNA and dividing cells, which is super important for the baby's growth. We often hear about folate being crucial in the early stages to prevent issues with the baby's spinal cord and brain, but guess what? Its job doesn't stop there! As the pregnancy continues, folate keeps doing its thing. plays a key role in various physiological processes, particularly in DNA synthesis and cell division. Eating foods rich in folate, like leafy greens, beans, lentils, and fortified grains, is a tasty way to make sure you're getting enough of this superhero nutrient!

Iron:

Iron – the defender against fatigue. In the third trimester, there's this major transfer of iron in the third trimester from you to your baby, supporting their growth and iron stash. If your iron levels are a bit low during this transfer, you might feel a bit tired. The aim is for 27 mg of iron daily is the sweet spot. 

• Lentils: Lentils contain around 3.3 mg of iron per 100 grams. Therefore, to get 27 mg of iron, you would need approximately 818 grams of lentils a day.

• Steak (Lean): Lean steak contains about 2-3 mg of iron per 100 grams. Let's use an average value of 2.5 mg. In this case, you would need approximately 1,080 grams of lean steak to reach 27 mg of iron A day

  Making supplementing iron during 2nd and  3rd trimester of pregnancy, crucial to meet the increased demands for both the mother and the developing baby (and the only time I recommended iron supplementing without testing levels first).

Calcium:

Now, calcium – the rockstar for your baby's bone and teeth. Whether it's dairy products, leafy greens, or fortified plant-based milks, they're all calcium. 

Low calcium during pregnancy? That's like unplugging the spotlight on the main stage. Here's why:

• Impaired Bone Development in the Fetus:

• Calcium is like the magic wand for your baby's bones and teeth. Not having enough during pregnancy might lead to wonky bone development.

• Increased Risk of Hypertension and Preeclampsia:

• Calcium also moonlights as the guardian of blood pressure. Low intake might tag along with an increased risk of hypertension and preeclampsia.

• Muscle Cramps and Tetany:

• Calcium's got moves – it plays a role in muscle action. Low levels might bring on muscle cramps and tetany, and that's no fun.

• Increased Maternal Bone Loss:

• To fuel your baby's calcium needs, your body might dip into your own stash, leading to more bone loss for you.

• Impaired Blood Clotting:

• Calcium is also the backstage crew for blood clotting. Low levels might throw off the show, risking excessive bleeding during childbirth.

• Increased Risk of Osteoporosis for the Mother:

• Consistently low calcium might raise the curtain on osteoporosis later in life.

To dodge these complications, make sure you're hitting around 1000-1300 mg of calcium daily – it's like giving your baby's development an A-list ticket.

How can we do this?

3.5 cups of almond or dairy milk daily, based on this estimate, would provide around 1,050 mg of calcium. Keep in mind that actual calcium content can vary, and it's advisable to check the nutritional information on the specific product. 

Omega-3 Fatty Acids:

Omega-3 fatty acids are like the rockstars of brain and eye development for your baby. Found in fish, chia seeds, and flaxseeds, these bad boys are a crucial part of the developmental playlist. If your omega-3 stores are running low, your body's like, "Hey, baby needs this more," and shifts the spotlight to your little one's brain. If a mother's omega-3 storage is significantly depleted due to the growing demands of the baby, it can potentially have implications for the mother's own health. Omega-3 fatty acids, particularly DHA, play crucial roles in various physiological functions beyond fetal brain development, including cardiovascular health, inflammation regulation, and cognitive function.

• Preconception and First Trimester: 200-300 milligrams of DHA per day.

• Second and Third Trimesters: 300-900 milligrams of DHA per day.

DHA is crucial for fetal brain and eye development, particularly during the last trimester when the baby's brain experiences significant growth.

Stop omega 3 supplmenting by 36 weeks as it can stall natural labour. 

Iodine:

Now, let's talk about iodine – the unsung hero of thyroid hormones. Your baby's brain and nervous system are counting on iodine. Seafood, dairy products, and iodized salt are like the A-team for iodine. Low iodine during pregnancy? That's like turning down the lights on your baby's IQ and potentially risking intellectual impairment. Ensure you're getting enough iodine to keep those brain cells dancing. You can have your levels tested with a simple urine test avaliable here

Choline:

Choline – the VIP of fetal brain development. Often overlooked but so critical! It's like the architect for the neural tube and the maestro for brain and spinal cord development. Adequate choline during pregnancy is linked to improved cognitive function in kiddos later on1. Eggs, lean meats, and certain veggies are like the choline superheroes. Shoot for around 450 mg daily – that's like having three eggs a day to meet the choline VIP quota23.

Protein:

Protein – the unsung hero of life's building blocks. During pregnancy, it's like the contractor for tissue development, repair, and immune system support. Adequate protein is your go-to for the baby's tissues, muscles, organs, and a strong immune system. It's also the bodyguard against preeclampsia and the guardian of your tissues.

NOW let's Fast forward to postnatal recovery!

Protein:

Post-baby, protein and collagen become your BFFs for tissue repair. Think eggs, lean meats, and collagen-rich bone broth – they're like the magical healing potions for your body.

Hydration:

Now, let's talk hydration – the unsung hero of postnatal well-being. Often overlooked but so essential. Water, herbal teas, fruits, and veggies as your sidekicks in this hydration adventure.

• Breastfeeding Support:

• Hydration is key for breastfeeding moms. Your milk is mostly water, so staying hydrated keeps the milk factory running smoothly. Dehydration might hit the pause button on milk production.

• Nutrient Transport:

• Hydration is the superhero courier for essential nutrients. It ensures both you and your little one get the goodness you need for optimal health.

• Postpartum Healing:

• Hydration is the secret weapon for healing. Whether you rocked a vaginal delivery or a C-section, staying hydrated supports tissue repair, prevents complications, and keeps you energized.

• Energy Levels and Fatigue Reduction:

• Hydration is your energy elixir. With the demands of caring for a newborn, staying hydrated combats fatigue and keeps you alert and focused.

• Overall Well-Being:

• Beyond recovery, proper hydration is the backstage pass to overall well-being. It supports digestion, regulates body temperature, and keeps things flowing smoothly.

Vitamin D:

Low on vitamin D postnatally? Not ideal. Vitamin D is your ticket to calcium absorption and bone health for both you and your baby. Sunlight is the superstar source, but if it's in short supply, think fatty fish, egg yolks, and fortified foods. Chat with your healthcare provider about supplements if the sun's not making a guest appearance in your life.

Testing;

During pregnancy and postpartum, it's crucial to regularly assess essential nutrients like folate, iron, calcium, vitamin D, omega-3 fatty acids (DHA), iodine, and choline through blood tests. This monitoring not only helps prevent birth defects, fatigue, and bone complications but also supports optimal brain development for the baby. Additionally, maintaining adequate nutrient levels is linked to maternal mood disorder prevention, contributing to overall mental well-being during these critical stages. Proactive blood testing stands as a fundamental aspect of comprehensive maternal care, ensuring the health and happiness of both mother and baby.

In wrapping up, dear mothers, your journey is nothing short of amazing, and your body deserves all the support it can get. A well-nourished mum is a powerhouse ready to rock the world of motherhood. So, revel in the joys, embrace the adventure, and nourish yourself with the goodness that nature has to offer. And hey, consider getting iron, folate, check – it's like giving yourself a superhero cape. Thanks a bunch for spending this time with me, and here's to your health and the health of your precious ones!

On my website, I offer more than just personalized one-on-one sessions. You'll discover valuable resources designed to empower you on your journey to optimal health, especially in the realms of preconception, pregnancy, and postnatal recovery. Take advantage of tailored letters crafted for you to present to your GP, facilitating requests for specific blood test panels. These tests go beyond guesswork, allowing a precise assessment of your nutrient status before and after pregnancy. Additionally, explore my ebook, a comprehensive guide featuring ideal nutrient levels. This resource is particularly useful because while standard tests may be the same, the optimal levels can vary, providing you with insights to enhance your overall well-being during these critical phases.

Footnotes:

1. Adequate choline intake during pregnancy has been associated with improved cognitive function in children later in life.

2. The recommended daily intake of choline during pregnancy is 450 mg.

3. Consuming approximately 3 eggs per day can contribute to meeting this choline requirement.