Nutrition and Wellness - Postpartum

<h2>Do You Need Omega 3s?</h2>
Omega 3s are one of the essential fatty acids that the body cannot produce on its own. The inability of the body to produce omega 3s, means we have to consume foods rich in omega 3 fatty acids in order to keep our bodies running at optimal levels, but why? What is it about Omega 3s that improve health? Does the body really need something it cannot produce?
<h2>Understanding the Function of Omega 3s in the Body</h2>
Omega 3s are used by the brain and in the growth and development of the body. The inflammatory properties of these healthy fats is the main function in the body. Taking a look at the health conditions that can be treated by increasing the consumption of Omega 3s can actually teach us how they work in the body.
The heart, for instance, is healthier when Omega 3s are part of the everyday diet. Researchers have found that a diet rich in Omega 3s helps to prevent the onset of heart disease later in life. Why? The Omega 3s work with the body to reduce bad cholesterol levels and blood pressure (the inflammatory properties kicking in). With a reduction in blood pressure and cholesterol, the chance of heart disease naturally decreases.
Taking a closer look at cholesterol, Omega 3s are full of HDL or high density lipoproteins. These are often referred to as good cholesterol. Eating more Omega 3s will increase the amount of good cholesterol in the blood, but it also helps to reduce the bad cholesterol, or LDLs, in the blood as well. This is due to the DHA and EPA found in Omega 3s. DHA and EPA are acids found in Omega 3s that work with the body to reduce LDL and triglycerides. Once the bad cholesterol is lowered and the good cholesterol is raised, the chance of suffering from heart disease drops dramatically.
Omega 3s can also work with the heart to reduce blood pressure. Research has noted a link between inflammation in the body and hypertension, or high blood pressure. According to one study by Dr. Haidong Zhu of the Medical College of Georgia, hypertension is a condition very closely related to inflammation. Omega 3s have a natural ability to relieve inflammation, thus the power they have in reducing high blood pressure.
<h2>Eating Just the Right Omega 3s for Better Health</h2>
There has been some debate in recent months over the best source of Omega 3s for ultimate health. Fortified foods will often contain DHA and EPA which are two important acids in the body, as stated earlier. However, these fortified foods utilize supplements as the source of the Omega 3s in many cases. Supplementation of Omega 3s may improve health, but some doctors believe the best source remains foods that are rich in Omega 3s.
Foods that are rich in Omega 3s include salmon, walnuts, flaxseed, canola oil and soybeans. The great thing about the foods that are rich in Omega 3s is that children and pregnant women can take advantage of these rich oils simply by adding the foods to their diet.

Omega 3s are used by the brain and in the growth and development of the body and they are especially important before and during pregnancy.

Omega 3 Before and During Pregnancy

More than half of American women between ages 25 and 55 are overweight or obese, according to recent data from the Centers for Disease Control and Prevention's National Health and Nutrition Examination Survey. And many women pursue the "perfect bump" by restricting how much they eat. But in reality many pregnant women are gaining way too much weight, a side effect of the nation's obesity problem. An estimated 40 percent of pregnant women have "super-sized pregnancies," in which they're gaining more than the recommended amount of weight.
The recommended weight gain is based on a woman's pre-pregnancy <a title="Body Mass Index (BMI) Calculator" href="/body-mass-index-calculator-calcuates-bmi">body mass index (BMI)</a>, which compares weight to height. The <a href="pregnancy-weight-gain-and-bmi-recommendations-and-tracker">Institute of Medicine </a>recommends that:
<ul>
<li>women of normal weight should gain between 25 to 35 pounds and</li>
<li>underweight women should gain 28 to 40 pounds</li>
<li>overweight women should limit their increase to 15 to 25 pounds &nbsp;</li>
<li>obese women should gain about 15 pounds.</li>
</ul>
More about Pregnancy Weight Gain:
<ul>
<li><a href="tools/pregnancy-weight-change-calculator">Pregnancy Weight Change Calculator</a></li>
<li><a href="tools/pregnancy-weight-gain-calculator-by-week">Pregnancy Weight Gain Calculator By Week</a></li>
<li><a href="pregnancy/what-is-the-normal-pregnancy-weight-gain">Normal Pregnancy Weight Change</a></li>
</ul>
Search the Literature:
<ul style="font-size: 14.3999996185303px;">
<li>Pubmed: <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=pregnancy+weight+gain" target="_blank">Pregnancy Weight Gain</a></li>
<li><a href="https://www.ncbi.nlm.nih.gov/pubmed?amp=&amp;amp;amp=&amp;amp;amp=&amp;amp;cmd=Link&amp;amp;LinkName=pubmed_pubmed&amp;amp;from_uid=15226475">Pregnancy and diet</a></li>
<li><a href="https://www.ncbi.nlm.nih.gov/pubmed?amp=&amp;amp;amp=&amp;amp;amp=&amp;amp;cmd=Link&amp;amp;LinkName=pubmed_pubmed&amp;amp;from_uid=15051610">Pregnancy outcome and weight gain</a></li>
<li><a href="https://www.ncbi.nlm.nih.gov/pubmed?amp=&amp;amp;amp=&amp;amp;amp=&amp;amp;cmd=Link&amp;amp;LinkName=pubmed_pubmed&amp;amp;from_uid=15024282">Weight gain and nutrition in pregnancy</a></li>
<li><a href="https://www.ncbi.nlm.nih.gov/pubmed?amp=&amp;amp;amp=&amp;amp;amp=&amp;amp;cmd=Link&amp;amp;LinkName=pubmed_pubmed&amp;amp;from_uid=2004057">Patterns of maternal weight gain in pregnancy</a></li>
</ul>
Among women who gain more than the recommended amount, several studies have found significantly higher odds of being overweight a year after delivery.
Gaining too much weight can pose serious health problems for both mothers and their babies. Hefty moms-to-be run the risk of developing gestational diabetes, preeclampsia and having complications during delivery. Babies born to overweight mothers are more likely to be premature or have birth defects. A 2003 study published in the journal Pediatrics found that the babies of obese and overweight women faced greater risks of heart abnormalities or other birth defects like cleft palate.
Although national birth weights for single babies have changed little in the last few decades, according to the American College of Obstetricians and Gynecologists, some doctors say that excessive weight gain during pregnancy is leading to larger babies and an increased number of Caesarean sections. In 2002, C-sections accounted for a record high 26 percent of all births, according to ACOG.
Watch the ice cream Some women who have dieted all their lives may be relieved when they get pregnant, thinking it's finally OK to stop counting calories. But the reality, experts say, is that women need only an additional 100 calories a day during the first trimester and an average of 300 extra calories during the second and third trimesters.
Even though doctors are concerned that women stay within the weight guidelines and not pack it on nor restrict too much, the issue of how to monitor a woman's weight during pregnancy is controversial.
In England, women are weighed only at the beginning and end of the pregnancy, with medical experts citing the lack of evidence that monitoring weight promotes healthier births.
&nbsp;

How much weight should women gain in pregnancy depends on their prepregnancy body mass index the BMI

Weight Gain in Pregnancy - How much?

<h2>Dad's drinking can cause harm to the fetus</h2>
There is increasing evidence that heavy alcohol use by the male can lower the level of the male hormone testosterone, leading to low sperm counts and, occasionally, to infertility. Research shows that mothers who drink alcohol before and during pregnancy increase their risk of having children with malformations and behavioral problems. Men who stop drinking during their partner’s pregnancy also help the partner avoid alcohol.
Fathers who drink heavily, even well before their children are conceived, increase their children's risk of hyperactivity, learning issues, cognitive problems, alcoholism, and/or other behavior disorders. There is some suggestion that these problems are due to the direct effects of alcohol on the father's sperm or gonads.
Alcohol may cause mutations in the sperm's genetic material or may alter the chemical composition of semen.
"Effects of paternal exposure to alcohol on offspring development," Theodore J. Cicero, Alcohol Health and Research World, Vol. 18, No. 1, Winter 1994, pp. 37-41. Address: Theodore J. Cicero, Dept. of Psychiatry, Washington University School of Medicine, St. Louis, MO.

There is increasing evidence that heavy alcohol use by the male can lower the level of the male hormone testosterone, leading to low sperm counts, infertility, and problems in the newborn.

Male Impact of Alcohol Use During Pregnancy 

Moderate consumption of alcohol, low consumption of meat and meat products, and high consumption of vegetables, fruits and nuts, olive oil and legumes can lead to longer life.

Some food groups in the Mediterranean diet are more important than others in promoting health and longer life according to new research published in the British Medical Journal in June.
Professor Trichopoulou, lead author of the study, concludes that the main reasons why the Mediterranean diet can lead to living longer are:
<ul>
<li>moderate consumption of ethanol (mostly in the form of wine during meals, as traditionally done in the Mediterranean countries),</li>
<li>low consumption of meat and meat products,</li>
<li>and high consumption of vegetables, fruits and nuts, olive oil and legumes.</li>
</ul>
Eating more vegetables, fruits, nuts, pulses and olive oil, and drinking moderate amounts of alcohol, while not consuming a lot of meat or excessive amounts of alcohol is linked to people living longer.
However, the study also claims, that following a Mediterranean diet high in fish, seafood and cereals and low in dairy products were not indicators of longevity.
While several studies have concluded that the Mediterranean diet improves chances of living longer, this is the first to investigate the importance of individual components of the diet.
Professor Dimitrios Trichopoulos at the Harvard School of Public Health explains that they have surveyed over 23,000 men and women who were participants in the Greek segment of the European Prospective Investigation into Cancer and Nutrition (EPIC).
Participants were given dietary and lifestyle questionnaires when they enrolled onto the study and they were subsequently followed up for around 8.5 years with interviews. Their diets were rated from 0 to 10 based on the level of conformity to a traditional Mediterranean diet.
As part of the interview process, participants were also asked about their smoking status, levels of physical activity and whether they had ever been diagnosed with cancer, diabetes and heart disease.
The authors maintain that when high intake of vegetables, low intake of meat or moderate alcohol intake were excluded from the rating system, the benefits of following a Mediterranean diet were substantially reduced. They also note that there are clear benefits in combining several of the key components, for example high consumption of vegetables and olive oil.
Professor Trichopoulou, lead author of the study, concludes that the main reasons why the Mediterranean diet can lead to living longer are moderate consumption of ethanol (mostly in the form of wine during meals, as traditionally done in the Mediterranean countries), low consumption of meat and meat products, and high consumption of vegetables, fruits and nuts, olive oil and legumes.

Moderate consumption of alcohol, low consumption of meat and meat products,
and high consumption of vegetables, fruits and nuts, olive oil and legumes can lead to longer life.

Living Longer with the Mediterranean Diet

When a woman becomes pregnant, her body will suddenly start a process of changes that will end with the birth of her baby. During this time, the body will need additional calories, not just to help the baby grow, but to keep the woman healthy as well. As caloric needs increase, hunger may increase as well. Causes of Increased Appetite The number one cause of increased appetite during pregnancy is the growing baby which needs certain vitamins, nutrients and calories to grow and develop properly. In addition, a woman's body must have enough food to maintain higher blood levels and body processes active during gestation. During the latter part of the pregnancy, increased hunger may be associated with milk production. Important Facts About Increased Appetite The baby may cause the body to need additional calories, but you do not have to eat for two (adults) throughout the pregnancy. The second person needing nourishment is far smaller than an adult and the portion size increase should reflect that fact. That being said, you should eat until you are satisfied and partake in healthy meals and snacks throughout her pregnancy. Choosing to eat an entire cantaloupe, for instance, adds healthy Vitamin A and C to the body, but that birthday cake does not provide much nourishment at all. Treatment for Increased Appetite While eating more is essential for the growth of the baby, you need to keep weight gain in check. Typically, weight gain of 25 to 30 pounds is common for a singlet pregnancy. While every woman will be different, it helps to follow a pregnancy approved diet and caloric intake program. Eating several small meals a day, choosing filling meals with high fiber intake, and making healthy snack selections can all help to combat hunger and provide healthy foods for the baby.

During pregnancy time, a woman's body will need additional calories, not just to
help the baby grow, but to keep her healthy as well. As caloric needs
increase, hunger may increase as well.

Appetite, Increased

<h2>One shot pregnancy flu vaccine</h2>
In the past, pregnant women were advised to have a two-shot preventative flu shot series. The first shot was given for seasonal flu and the second for the H1N1 strain of flu. H1N1 did not become a major threat until after the year’s supply of seasonal vaccinations were already produced and ready for use.&nbsp;Thus, the two shot requirement. Now, an all-in-one flu shot has been developed so pregnant women can have full protection from both seasonal and H1N1 flu without having to take two shots. The all-in-one flu shot is formulated to protect against H3N2, influenza B and H1N1 from 2009.
<a href="/infections/coronavirus-ncov-COVID-19-and-pregnancy" target="_self">Get the latest news on the Coronavirus!</a>
Dr. Jennifer Howse, the president of the March of Dimes offers this advice to pregnant women, “Based on expert medical opinion, <a href="/pregnancy/pregnant-why-you-need-flu-vaccine" target="_self">we urge all pregnant women, and women who expect to become pregnant, to get their influenza immunization</a> because the flu poses a serious risk of illness and death during pregnancy.” Flu vaccinations are considered safe for use during pregnancy.
<h2>Medical organizations reinforce the importance of flu vaccine</h2>
In order to get the point across to pregnant women and women who expect to become pregnant during the flu season, 10 organizations have gathered together to sign a letter sent to health care providers. The organizations that signed include the American Academy of Family Physicians, American Academy of Pediatrics and American College of Obstetricians and Gynecologists.
<a href="/cold-and-flu" target="_self">Learn more about colds and the flu during pregnancy!</a>
In 2009, pregnant women in the United States accounted for only 1% of the total world pregnant population, but 5% of the total deaths due to H1N1 flu. When pregnant women protect themselves from the flu they also protect those around them.

Source: March of Dimes. 16 September, 2010. 
&nbsp;

Last year, pregnant women were advised to have a two-shot preventative flu shot series. The first shot was given for seasonal flu and the second for the H1N1 strain of flu. H1N1 did not become a major threat until after the year's supply of seasonal vaccinations were already produced and ready for use.

Pregnant Women Need Only One Flu Vaccine This Year

Research authors and experts are consistently writing informed articles and publishing medical journal entries on the overall effects of stress on the body. Stress offers no positive effects on overall health for any person, let alone a pregnant woman. The effects of stress on pregnancy can include increased risk for miscarriage and a negative impact on maternal health during pregnancy and after birth. Combating stress during pregnancy is important to fetal and maternal health.
<h2>Eat right to reduce stress</h2>
Pregnancy approved diets are consistently offered by obstetricians who understand the effects food choice can have on stress levels. A bit of research into the glycemic load and inflammation risk associated with foods can help expecting women to make better food choices to reduce stress during pregnancy. Foods with a higher glycemic load tend to raise blood glucose levels quickly, which can lead to jitters, headaches, and other physical reactions. These symptoms can then lead to stress and a negative effect on pregnancy.
Inflammatory foods may have the same general effect. Some foods are known to cause increased inflammation in the body.&nbsp; Commonly consumed inflammatory foods include sugar, cooking oils, red meat, and processed meat. Carrying excess fluid is typical during pregnancy, and adding foods that promote inflammation can increase fluid retention and stress.
<h2>Rest more</h2>
In an ideal world, women who are pregnant would have the financial resources or support to take off work for the duration of the pregnancy. This ideal world does not exist for most women and thus work is essential for financial stability. Work poses a one-two punch on stress levels. Work-related stress is the obvious stress catalyst, but decreased sleep can also cause increased stress levels. During pregnancy, the body is constantly changing, growing, and repairing and rest is key to maintaining optimal maternal and fetal health.
<h2>Exercise to increases hormones that combat stress</h2>
After 10 to 15 minutes of movement, the human brain releases hormones that increase energy and decrease stress. Studies have shown athletes who maintain increase heart rate for extended periods release enough “good feeling” hormones to cause a type of addiction. Pregnant women can think of exercise-induced hormones as a healthy pregnancy drug. Exercise during pregnancy does not have to be intense or strenuous to promote hormone release and when these anti-stress hormones are flowing, the brain tends to react to stressful situations with fewer physically and mentally negative responses.

Research authors and experts are consistently writing informed articles and publishing medical journal entries on the overall effects of stress on the body. Stress offers no positive effects on overall health for any person, let alone a pregnant woman.

Top 5 Ways to Combat Stress During Pregnancy

BJOG: An International Journal of Obstetrics and Gynaecology has published a study linking fruit and vegetable consumption to the prevention of undernourished fetuses. The medical name for an undernourished fetus is SGA (small for gestational age).
The SCOPE program is at the heart of this significant pregnancy diet news. SCOPE, or Screening for Pregnancy Endpoints, researches pregnancy in hopes of finding early detection tests or screening tools for pre-eclampsia, SGA and unplanned preterm deliveries.
Two groups of women were included in the SGA study. The first group was made up of women who maintained normal blood pressure during pregnancy. The remaining women showed a marked increase in blood pressure late in pregnancy.
The study, which lasted from 2004 to 2008, included more than 3,500 women pregnant with singlets. Interviews were held at 15 weeks and ultrasounds at 20 weeks. During the ultrasound, fetal weight and size were noted.
Reducing Chance of Small for Gestational Age Birth
<ul>
<li>Women who consumed a healthy diet rich in leafy vegetables before pregnancy were 50% less likely to have an SGA infant.</li>
<li>Women with high intake of oily fish decreased risk by 60%.</li>
<li>Eating green, leafy vegetables three months before giving birth reduced risk of having a smaller baby by 50%.</li>
</ul>
Increasing Chance of Small for Gestational Age Birth
<ul>
<li>Women consuming small amounts of fruit increased risk of having an SGA infant by 50%.</li>
<li>Smoking during pregnancy increased risk 30 to 60% for every 5 cigarettes smoked.</li>
</ul>
According to Philip Steer, BJOG editor-in-chief, “The take-home message is: Fewer take-out meals, more fresh fruit and vegetables."
Source: McCowan L, Roberts C, Dekker G, Taylor R, Chan E, Kenny L, Baker P, Moss-Morris R, Chappell L, North R. BJOG: An International Journal of Obstetrics and Gynaecology. 6 October 2010.

BJOG: An International Journal of Obstetrics and Gynaecology has published a study linking fruit and vegetable consumption to the prevention of undernourished fetuses.