A healthy pregnancy cannot be guaranteed, but awareness and action on the part of the mother and her partner can substantially lower risks. A protein-rich, high fiber diet; a toxin-free lifestyle that includes adequate rest and exercise; good prenatal care and the support of family and friends all go a long way toward meeting the requirements of the unborn.
Nutritious Diet
In pregnancy, calorie and protein requirements increase; the lack of either can have serious consequences. To meet the extra metabolic demands of pregnancy, a varied diet of whole, unprocessed foods is best. Fresh fruits and vegetables provide enzymes, minerals and antioxidants needed for healthy blood, tissues and the immune system. Omega 3 essential fatty acids, in nuts and seeds, are essential for brain and nerve development. Probiotics, or "friendly" bacteria, fight infection and plant fiber aids digestion. Fish, a high quality source of protein, calcium and omega-3 fatty acids must be consumed with caution due to mercury pollution. Spirulina, a protein-rich blue green algae may help provide these nutrients.
No Smoking
Tobacco use depletes vitamins and antioxidants at an alarming rate. Carbon monoxide in cigarette smoke binds to hemoglobin, poisoning the bloodstream and depriving the fetus of oxygen. Babies of mothers who smoke, like the babies of mothers who use street drugs, may be small for their gestational age and have birth defects, and are at high risk for sudden infant death syndrome (SIDS). It is not a good idea, however, to quit cold turkey during pregnancy. Withdrawal symptoms can cause fetal distress or pregnancy loss, and heavy smokers may even have seizures. The safest strategy is to wean gradually.
No Drinking
Fetal alcohol syndrome (FAS) is the leading preventable cause of mental retardation. The term describes a pattern of birth defects found in children whose mothers drank during pregnancy. Alcohol-related neurodevelopment disorder (ARND), is another type of prenatal brain damage characterized by behavioral and academic problems. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) states that the minimum amount of alcohol required to damage the fetal brain is unknown. According to NIAAA director Enoch Gordis, M.D., "The only responsible advice to women who wish to become pregnant and to those who are pregnant is to avoid alcohol use entirely."
Prenatal Care
Prenatal care monitors fetal growth and detects diseases such as diabetes, pre-eclampsia, anemia and infections before they are far advanced. Visits with a doctor or midwife should begin as early as possible.
Exercise
Women who exercise feel better. The human body is meant to move, and in pregnancy this is even more apparent. Women who spend too much time sitting risk longer labors. Walking, squatting, swimming or yoga can make childbirth easier.
Emotional Support
It is better for babies when mothers feel safe and loved. Dr. Joseph Chilton Pearce, author of "The Biology of Transcendence," explains that the mother's emotional state during pregnancy releases chemicals that cross the placenta and determine the direction of fetal brain development. Pearce writes, "Her state of well being determines whether development concentrates on the frontal lobes (creativity and intellect) or the ancient reptilian brain involved in survival (fight or flight)."
References
- "Holistic Midwifery"; Anne Frye, 1998
- "The Biology of Transcendence"; Joseph Chilton Pearce, 2004
- NIAAA Alcohol Alert: Fetal Alcohol Exposure and the Brain
