How to prepare for pregnancy

We give the plan of the eight mandatory items that can help reduce the risk of abnormalities in the fetus and save the health of the mother during pregnancy.

1. exercise

If you lead a sedentary lifestyle, is to add physical activity. Drills of high and medium intensity increaseA prospective cohort study of physical activity and time-to-pregnancy fertility, particularly in women with excess weight.

Get used to the physical activity before pregnancy, you are more likely to continue to exercise and after its occurrence and it has a proven positive effect.

Physical activity before pregnancy and in the beginning it reducesPhysical Activity Before and During Pregnancy and Risk of Gestational Diabetes Mellitus the risk of gestational diabetes, reducesGuidelines for Physical Activity during Pregnancy: Comparisons From Around the World duration of labor and reducingInfluence of prenatal physical activity on the course of labour and delivery according to the new Polish standard for perinatal care. the risk of complications.

As long as you are not yet pregnant, choose any sport at will, as from the first trimester to go softer and safer kinds of activity. The most suitable activity for pregnant women consideredGuidelines for Physical Activity during Pregnancy: Comparisons From Around the World:

• aerobic workout medium intensity;
• Exercises to strengthen the pelvic floor muscles;
• walking;
• swimming;
• stretching;
• strengthening exercises.

Pregnant women are advised not to engage in cycling and horse riding, gymnastics and hockey, as well as all kinds of sports where you can fall, get hurt, or reboot the joints.

2. Eat right

Before pregnancy need to be concerned about their weight.

To lose weight, go on a healthy diet. To compile a full diet, add the following categoriesNutrition Before Pregnancy products:

• Cereal. Wheat, oats, buckwheat, rice, corn and beans. Try to choose wholegrain or little processed foods.
• Vegetables. Alternate dark green, red and orange. Choose fresh or frozen, seasonal produce.
• Fruits. Eat fresh, canned in juice or water, frozen or dried fruit of the season.
• Milk products. Choose foods low in fat, rich in calcium.
• Meat and fish. Protein is needed for normal development of the fetus and placenta during pregnancy health. Before pregnancy enough protein to help prolong the feeling of satiety and reduce weight.
• The right fats. Try to limit the amount of harmful trans fatsType of fatty acids in maternal diets during pregnancy and / or lactation and metabolic consequences of the offspring. Get the necessary saturated and unsaturated fats from fat, dairy products, fish, vegetable oils and nuts.

Do not get involved strict diet. A recent studyLow carbohydrate intake to increased risk of birth defects It found that a diet low in carbohydrate before and during pregnancy can cause congenital neural tube defect. Without enough carbohydrates in the diet of mother's risk of spinal defects and fetal brain increased by 30%.

At the same time, the leader of the study, Dr. Tanya Dezrozi (Tania Desrosiers), noted that to prevent neural tube defects helps folate (applies to them and folic acid). However, this vitamin is not only necessary for pregnant women. At the planning stage and during pregnancy should take care of the other nutrients.

3. Take micronutrient supplements

Maternal malnutrition increases the risk of having children with low birth weight (under 2.5 kg), premature labor, fetal growth retardation, perinatal morbidity and mortality, and the shortage of certain nutrients increases the risk of congenital anomalies and malformations fetus.

Anna Kannabikh, mobile clinic gynecologist DOC +

Good nutrition is necessary for a healthy pregnancy, but some vitamins is difficult to obtain in sufficient quantities only from food. Lack of vitamins and other elements can be filled by means of special additives.

You can buy supplements with vitamins and elements separately or select the appropriate range. For example, complex "Pregnoton Mom"Created just for those who are just thinking about the child, but is also suitable for all trimesters of pregnancy and lactation.

Below we look at some vitamins and minerals that are necessary for the woman and the unborn child in the planning phase, during pregnancy and during breastfeeding.

Folic acid

Lack of folates, including folate increasesPotrimestrovy approach for assignment vitamin-mineral complexes based on a systematic analysis of the biological importance of vitamins and minerals in the maternal-placental-fetal the risk of birth defects of the cardiovascular system and the neural tube.

Studies have shown that to make up for a lack of folate synthetic folic acid should be replaced by 5-methyltetrahydrofolate. It is a natural form of Vitamin B9 (folic acid) and absorbed much better. scientific reviewIs 5-methyltetrahydrofolate an alternative to folic acid for the prevention of neural tube defects? scientists from the University Saarlandskogo Germany argues that natural folate 5-methyltetrahydrofolate is completely absorbed by the body, it has no upper absorption layer and masks the deficit vitamin B12.

Therefore, when choosing a vitamin complex or supplements with folate, pay attention to its shape. The complex "Pregnoton Mom" ​​contains 200 micrograms of 5-methyltetrahydrofolate (ekstrafolat) and 200 mcg of folic acid, significantly increases the uptake compared with taking only folic acid or foods rich in this vitamin.

Iron

Iron deficiency can cause anemia, which is dangerous to both the mother and for the child. It can causeAnemia and Associated Factors Among Pregnant Women Attending Antenatal Care Clinic in Wolayita Sodo Town, Southern Ethiopiapremature labor, limit the growth of the fetus and cause low birth weight.

In the vitamin complex "Pregnoton Mom"Liposome contains iron. When choosing supplements, always pay attention to the ferric form. The fact that supplementation with sulfate, fumarate and iron pyrophosphate can causeIron Liposome: A more Effective Iron Supplement for Sports Anemia and Anemia of Inflammation damage to the mucous membrane of the gastrointestinal tract discomfort, nausea and constipation.

Liposomal iron helpsComparison between liposomial iron and ferrous sulfate in patients with iron deficiency anemia and inflammatory bowel disease. A pilot controlled study to avoid these effects. Liposome - a non-toxic bubble-vesicle nanoscale. Iron, so a secure bubble, is not released in the gastrointestinal tract and cause nausea and other side effects. Thus liposomal iron bioavailability by 3.5 times the bioavailability of iron pyrophosphate, 2.7 times - iron sulfate and 4.7 times - iron fumarate.

Iodine

iodine deficiency can causeMaternal Diet and Nutrient Requirements in Pregnancy and Breastfeeding. An Italian Consensus Document abortion, birth defects and neurological problems. After the 12th week of pregnancy, iodine is essential for the production of thyroid hormones in the fetus, and after this period, the amount necessary toMany pregnant women have insufficient iodine; may impair baby's neurological development increased to 150-250 micrograms per day.

In the vitamin complex "Pregnoton Mama" contains 150 micrograms of iodine - this is quite enough for the planning period of the pregnancy and breastfeeding.

vitamin D

A sufficient amount of this vitamin affectsFather's pre-conception vitamin D intake linked to child height and weight at 5 years old the formation of the musculoskeletal system and the overall health of the fetus. In addition, vitamin D reducesVitamin D supplementation for women during pregnancy the risk of premature birth and low weight of the child at birth.

The recommended rate for women is 600 IU, but not vitamin B complex found so many substances. The fact that the producers take into account the intake of each vitamin and mineral supplements to food and reduce the amount in the complex, to avoid potential overdosing.

For example, in a complex "Pregnoton Mom" ​​contains 5 mcg (200 IU) of vitamin D. The remaining rate of vitamin can be obtained from herring, salmon, mackerel, egg yolks, sour cream, butter, poultry, liver and cattle. Include these foods in your diet along with vitamins.

Polyunsaturated fatty acids are omega-3

Polyunsaturated fatty acids are omega-3 reduceMaternal Diet and Nutrient Requirements in Pregnancy and Breastfeeding. An Italian Consensus Document the risk of premature birth, fetal death and postnatal maternal depression. Furthermore, docosahexaenoic acid (DHA) - one type of omega-3 polyunsaturated fatty acids - has a great effect on brain development and fetal retina.

Since fatty acids are omega-3 essential and can not be produced in the body, they must be obtained from food. The best source of omega-3 - fish and seafood, but since many pregnant women are afraid to consume marine fish because of possible mercury contentMercury releases contaminate ocean fish: New research important to discussion of international mercuryDangerous to the fetus can be obtained from omega-3 supplementation.

In the complex "Pregnoton Mama" contains 200 mg of DHA - that is how much you needDietary fat intakes for pregnant and lactating women for normal fetal development.

Is now taking vitamin and mineral complexes in the three months before the expected pregnancy. This will create the body's supply of all the necessary micronutrients.

4. Go to the dentist

Pregnant women are more likelyOral health challenges in pregnant women: Recommendations for dental care professionals to caries due to the increase of acidity in the mouth, 30% more susceptible to gingivitis and periodontal disease (gingival bleeding).

Because during pregnancy the risk of oral diseases is increasing, it is necessary to go ahead dentist to check teeth condition, remove all defects and to consult about the further measures.

In addition, follow a few rules:

• Reduce the amount of sugar and sugary drinks;
• Brush your teeth twice a day fluoridated toothpaste;
• Floss every day;
• chew sugar-free chewing gum to normalize pH in the oral cavity.

5. Learn all about your health

For the three months before conception is recommended to pass pregravid training: pass tests, to identify the risks and eliminate them as possible.

Also on the stage of planning of pregnancy it is advisable to check the thyroid gland.

"Thyroid function for checking and monitoring typically involves assays for delivery of hormones and ultrasound. Identified violations can lead to anovulation, infertility, miscarriage, premature birth, fetal growth retardation and perinatal complications, "- said Anna Kannabikh, mobile clinic gynecologist DOC +.

6. Go through a genetic test

Genetic studies are essential if you or your family were hereditary diseases, but to eliminate the risks they can undertake and healthy people.

Natalia Behlyarova says that the most important part of the genetic diagnosis in preparation for pregnancy - the definition of the karyotype, or karyotyping.

This allows diagnostics to identify doubling or absence of any chromosome movement or rotation within the portion of chromosome - coarse irregularities in the structure and number of chromosomes, which can cause spontaneous abortion and stillbirth, as well as more than 700 diseases, including Down's syndrome, dementia, physical defects fetus.

human karyotype unchanged throughout life, so the study can be done once in your life at any age. In some countries, such as UAE, karyotyping is part of a set of mandatory testing before marriage.

Natalia Behlyarova, a leading expert at the Center for Molecular Diagnostics (CMD) Central Research Institute of Epidemiology of Rospotrebnadzor

For this test lab donate blood from a vein. A month before the research is necessary to abandon antibiotics for three days - from alcohol. Blood rent in the state of satiety, not on an empty stomach.

7. Keep an eye on the emotional state

Stress, anxiety and depression during pregnancy adversely affectAnxiety, depression and stress in pregnancy: implications for mothers, children, research, and practice on the development of the nervous system of the fetus, as well as the development of the child after birth. It is therefore important to establish the emotional state of the mother before pregnancy.

Observe the daily routine, normal sleep and nutrition, add physical activity, try anger management techniques and meditation. After pregnancy a woman's emotional state may be unstable: due to hormonal changes increased tearfulness, resentment, anxiety.

Not to increase stress during pregnancy, you should be in a comfortable environment, with loving and understanding people. You can advance to discuss it with their families, solve problems with work, there often arise when a stressful situation, visit the perinatal psychologist.

8. Discard the bad habits

Quitting smoking and alcohol is required for carrying a healthy baby. Children whose mothers smoked during pregnancy, markedA quasi-experimental study of maternal smoking during pregnancy and offspring academic achievement lower intellectual ability, problems with hyperactivity and antisocial behavior.

Smoking should be excluded during the preparation of five cycles. When smoking in blood enters carbon monoxide, which leads to circulatory hypoxia can disrupt the formation of the placental bed, cause premature aging of the placenta, and developmental delay fetus. Also during fetal development in the period from the second to the ninth week is very sensitive to alcohol use can lead to malformations and deformities.

Anna Kannabikh, mobile clinic gynecologist DOC +

Give up bad habits still at the planning stage, and you will not have to suffer feelings of guilt and risk the health of the child during pregnancy.

conclusion

According to statistics, in Russia no more than 4% of couples purposefully preparing for childbirth. This figure - the result of insufficient awareness of the parents about the importance and benefits of training for parenthood.

Irina Lukoshkina, clinic director of reproduction "Embryo", PhD, reproductive system, an obstetrician-gynecologist

Proper planning greatly increases the chances of a healthy pregnancy and proper development of the fetus.

Be active, eat properly and take vitamin-mineral complexesWatch your physical health and emotional state, and you can avoid a lot of problems, to protect themselves and the child.