In case you missed the news, we’re expecting our first baby! Being a mom is the one thing I’ve always been sure I wanted, and I’m so grateful and excited for this next chapter ♡
Somehow I’m already 6 months in (time is flying!) and there are a handful of key practices and principles I’m focused on to keep myself as healthy as possible, and to support a healthy pregnancy.
5 Ways I’m Supporting a Healthy Pregnancy
[1] Eating a variety of whole foods
Now that my first trimester nausea and food aversions have passed, I’m focused on eating a variety of whole foods, aiming to get in plenty of high quality protein, complex carbohydrates, healthy fats, and veggies and fiber. Let’s look at why each of these matters in pregnancy:
- Protein: Just as protein plays the critical role of helping with growth, maintenance and repair of our bodies, protein plays a key role in fetal growth and development. My favorite sources of protein for pregnancy have been red meat (great source of iron), eggs (great source of choline), chicken, and salmon (great source of Omega 3 fatty acids).
- Complex carbohydrates: Carbohydrates break down to glucose, which is the main source of energy for the body. Complex or whole-food carbohydrates naturally contain fiber, which helps slow digestion and support healthy blood sugar levels. My favorite sources of complex carbs for pregnancy have been sweet potatoes, potatoes, brown rice, organic sourdough bread, veggies and fruit.
- Healthy fats: Healthy fats support maternal health as they play a role in hormone production, and are especially important in pregnancy. For example, omega-3 fatty acids play a key role in supporting baby’s brain development.
- Veggies & fiber: As always, veggies are an amazing source of antioxidants and micronutrients, all which contribute to healthy pregnancy nutrition. Fiber also helps to keep us feeling full and satiated, and supports healthy blood sugar levels.
And of course I’m taking a quality prenatal daily! I started on my prenatal ~6 months before trying to conceive to make sure I had adequate levels of nutrients like folate that are essential in early pregnancy.
[2] Incorporating more low-impact workouts
As I started prepping my body to try to conceive, lowering the intensity of my workouts (especially in the luteal phase of my cycle, the 2 weeks post-ovulation) was one of the main changes I made, and something I’m still following in pregnancy.
I’ve swapped out some of my high-intensity cardio workouts for activities like mat pilates, sculpt classes, barre, weight lifting and strength training, and lots of walking.
Everyone’s recommended level of exercise in pregnancy will be different based on their unique situation, so always check with your doctor first, but finding exercise that you enjoy and feels good in your body while pregnant is key to making it a regular part of your routine.
Exercise during pregnancy is linked to a variety of health benefits for both mom and baby:
- Improved mood and reduced anxiety
- Improved back and pelvic pain
- Improved blood sugar levels
- Potential to decrease risk of pregnancy complications such as gestational diabetes, preeclampsia, labor complications and postpartum depression
[3] Taking Nordic Naturals Prenatal DHA
I mentioned above the importance of getting enough healthy fats during pregnancy, specifically omega-3 fatty acids. DHA is a type of omega-3 fatty acid that plays a key role in pregnancy. DHA supports the growing baby’s brain and nervous system development, but getting enough DHA from diet alone can be challenging, especially if not consuming fatty fish often.*
This is why I supplement with Nordic Naturals Prenatal DHA daily. It contains 830mg total omega-3s, with 480mg of DHA. I also love that it contains 400 IUs of Vitamin D3 for added immune support.* You can check it out here!
All Nordic Naturals fish oil products are offered in the triglyceride molecular form—the form found in fish, and the form your body most easily recognizes and absorbs. I also love that all Nordic Naturals products are non-GMO and third-party tested, surpassing the strictest international standards for purity and freshness (Certificates of Analysis are available for any product).
AND they never leave a fishy aftertaste! Always important, but especially so when dealing with pregnancy nausea and food aversions.
After I have the baby, I’m planning to switch to Nordic Naturals Postnatal Omega-3, which is specifically formulated to support new moms.
And whether you’re a new mom or not, Nordic Naturals makes great daily fish oil supplements like their Ultimate Omega and other nutritious products like Zero Sugar Hair and Skin Gummy Chews.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease
[4] Increasing hydration
Pregnant women often need to increase their fluid intake to support the higher blood volume and amniotic fluid in pregnancy. I’ve been upping my hydration by adding electrolytes to my water, which not only make it taste better, but helps the body better use the water you’re drinking by maintaining a proper electrolyte-fluid balance.
[5] Prioritizing rest & reducing stress
I’m being gentle with myself, embracing rest and focusing on keeping my stress levels low for both my health and the baby’s health. While I’m trying to stay active, I’m listening to my body above all, and taking all the naps and sleeping in whenever I feel like I need it.
I’m also focused on keeping my stress levels low. High levels of maternal stress during pregnancy have been associated with adverse outcomes for babies, such as increased risk of preterm birth, low birth weight, and developmental delays. Obviously we can’t completely avoid stressful situations, but some of the practices I’ve been using to manage stress have been journaling, tapping (EFT), and talking out my feelings.
This post was created in partnership with Nordic Naturals
Thank you for supporting the brands that support Elyse Wellness ♥
