"If planning a pregnancy, the ideal time to really start optimizing your health and nutrition is right now."
We love babies here at PCNM! Helping a patient or couple achieve an easy, enjoyable pregnancy and the birth and healthy baby they hope for is one of our favorite things to do. Although we can't deliver babies, we can help support the health of both mom and dad before, during and after the big arrival, assist with referrals to obstetrical care and specialists when needed, as well as help provide care for the new arrival. This blog will introduce some of the key steps in ensuring a healthy process to this life changing and amazing new chapter in your lives.
Step number 1: Nutrition BEFORE conception!
If planning a pregnancy, the ideal time to really start optimizing your health and nutrition is right now. Even if you just found out you are expecting. But the more time we have before conception occurs means more time to optimize and improve a multitude of other important factors such as:
Mother's Health:
Mother's uterine and ovarian health as well as menstrual cycle quality and regularity
Mother's hormone balance and opportunity to correct any imbalances resulting from hormonal contraceptive use
Mother's egg quality and ovulation rates, assessing ovarian reserve
This can take at least 3-4 months alone.
Ensure the mother is off any medications with potential side effects or that may be unsafe during pregnancy
Father's Health:
Father's sperm and semen quality, increasing the amount of mobile and normal appearing sperm to help improve conception rate and decrease chances of chromosomal defects.
It takes 74 days to make new sperm, so we want at least this much time to make a difference in sperm health
Ensure the father is off any medications with potential side effects or that are unsafe for conception
Some medications are dangerous for women who could be pregnant or hoping to conceive to even touch!
Both Parents:
Optimize the mother and father's nutritional status to ensure no deficiencies that can affect fetal development and pregnancy/delivery outcomes
Optimizing nutrition and treating certain conditions (i.e. autoimmune disease) to help reduce the chances of miscarriage and chromosomal defects
Screen both mother and father for conditions that could affect conception, pregnancy or delivery such as hypothyroidism, nutrient deficiencies, diabetes, kidney or liver disease, autoimmune disease and more.
Optimize the microbiome of the mother and father
Time for healthy weight loss if needed, which can reduce the risk of gestational diabetes and pre-eclampsia in the mother and can improve sperm health of the father.
Consider a Cleanse
We live in a toxic world. If you have not conceived yet, consider planning a cleanse or detoxification protocol with your doctor. This can be a valuble opportunity to help push nutrition and eliminate stored toxins from the environment that could get to baby. If you have already conceived, you can begin making changes to reduce your current exposure to every day chemicals and toxins.
Getting tested for toxic elements through a lab like Mosiac Diagnostics can personalize a detoxification protocol to your unique needs and make more efficient use of your time in getting as healthy as possible before pregnancy. Mosiac Diagnostics can test for toxins such as pesticides (including glyphosate), phthalates (common endocrine disriptors), bisphenols, volitile organic compounds, heavy metals and other chemicals. You can read about their ToxDetect Profile.
A general cleanse protocol we love is the Standard Process 21-Day Purification Protocol. It's 3 weeks of very healthy, whole foods diet which eliminates most food intolerances and sensitivities and uses whole food supplements and protein to help detoxification through the liver and the GI tract. You can download and read their Guide Book below:
General Nutrition
Meeting with your Naturopathic Doctor or Functional Nutritionist ASAP can get you started on many of these needs. Assessing for Food Intolerances or Food Sensitivites can also help reduce general inflammation and improve overall health as well as chances of conception and health during the pregnancy.
In general, a healthy diet is focused in protein and vegetables, with lots of healthy fats and fiber sources and minimal packaged and processed foods. We often recommend at least 60-100 gms of protein per day during pregnancy and it can take time to work up to this high protein amount.
Step 2: Most Common Recommended Supplements Before and During Pregnancy:
To ensure proper amounts of the most important nutrients for baby's development and mom's continued health during pregnancy and delivery, supplementation is essential for both the mother and father.
Prenatal Vitamin for Mom, Multivitamin for Dad
A good quality, high potency, absorbable and tummy friendly, whole food prenatal is what we often recommend for mom, and an equal quality multivitamin for dad. We like Innate Response's formula because it is made from whole foods, has methylated B-vitamins in therapeutic doses and a healthy dose of iron in just 2 capsules per day. Plus it can be taken with or without food (in case nausea and lack of appetite is an issue in early pregnancy).
For the father, Innate Response also makes an equal quality multivitamin specially formulated for men.
Fish Oil, High EPA and DHA
Omega-3 fats are essential for proper development of the fetal brain. They are also anti-inflammatory and cardiovascular protective for both mom and dad. We recommend a few different brands, including Nordic Naturals, Thorne and Nutritional Fundamentals for Health which are tested for purity and standardized with high concentrations of both EPA and DHA. DHA alone is often marketed to pregnant women, but EPA is just as important.
Eating lots of wild caught salmon, flax seed, chia seed, walnuts and pecans, as well as omega-3 eggs can help increase levels of these essential fats through the diet as well.
"Have you heard of the magical "Zinc Sparks" that fly from the egg at the time of conception?"
Minerals
Minerals play many important roles in our everyday cellular functions. Did you know Zinc is needed for the "Zinc-fingers Proteins" that are essential for tissue differentiation and DNA transcription (1)? Proper chromosomal health and fetal development relies on healthy zinc levels and deficiency is seen world-wide. Or have you heard of the magical "Zinc Sparks" that fly from the egg at the time of conception (2)? You can watch a video of it here. Calcium and Magnesium are two of the most common mineral deficiencies out there, and are easy to supplement. We recommend a multi-mineral to all patients pre-pregnancy, during pregnancy and after pregnancy because the developing baby will take calcium directly from the mother's teeth and bones for it's own development. Although we are greatful the baby can do this, it is often to the mother's detriment, as seen with increased cavities and dental problems during and after pregnancy. This can be prevented with adequate supplementation.
Soil today is often mineral deficient, which means the foods grown from our soil is also mineral deficient. Over farming practices, use of toxic fertilizers and pesticides has all negatively impacted the nutritional content of our food making mineral supplementation even more important. Broccoli from 50 years ago was more nutritious than broccoli available today (3). You can read about soil depletion here.
Vitamin D3 + K2
Vitamin D deficiency is incredibly common, even in sunnier climates than the Pacific Northwest. Serum levels can be checked to see if deficiency is present, but as mentioned above, calcium is utilized throughout pregnancy for the development of the fetal bones and other tissues and vitamin D is essential for our absorption of calcium. Vitamin K2 helps ensure the calcium being absorbed makes it into the mother's bones and teeth where it is needed, and not in other tissues like the kidneys as stones or the blood vessel walls in atherosclerosis.
Sufficient levels of Calcium, Magnesium and D3 can also help reduce the incidence of pre-eclampsia in pregnancy, along with sufficient protein intake (4, 5).
Probiotics
Setting up the mother's microbiome can lead to a healthier microbiome in baby. The baby's GI tract is sterile while in-utero, with no helpful or harmful bacteria (unless there's a problem). During a vaginal delivery, the baby ingests and breathes in bacteria from the mother's vaginal canal which helps seed the baby's new microbiome. Skin-to-skin contact and breastfeeding after delivery helps build and reinforce the baby's internal and external microbiome as well. We want to ensure all the right bacteria are present on and in the mother's body so baby can get the best start from this important process. FemEcology has strains of lactobacillus bacteria specific to the female genitourinary tract. Other probiotics can be used, and higher potencies can certainly be used depending on mom's needs, but this one is a great place to start.
What about if baby is born via cesarean (c-section)?!
More and more birth providers are recognizing the importance of this microbe transfer during labor, and if a cesarean section is needed, you may be able to request "Vaginal Seeding", where vaginal fluids are collected and put on gauze and then introduced to the baby's mouth and nose after delivery to help reduce the incidence of asthma, eczema and allergies in babies born via cesarean (6). It's important the mother is not on antibiotics prior to collection of the sample to help ensure a healthy microbiome transfer.
Choline
Choline is another B-vitamin that is important for brain and neurological development of the baby, may help prevent pre-eclampsia and helps optimize placental function. The placenta is the organ created with the baby that acts as the gate-keeper of nutrients and waste elimination, blood flow and can even produce hormones needed to support the pregnancy (i.e. progesterone and others). Pregnancy demands increased amounts of choline from the diet to meet mother and baby's needs. Eggs yolks are an excellent source of choline, so you can eat lots of eggs before, during and after pregnancy (it's important for lactation too) or you can take a supplement if you are intolerant to or don't care for eggs (7).
Other nutrients may be recommended, depending on the mother and father's unique health and nutritional needs. Supplementation needs also change throughout pregnancy and post-partum and should be monitored by a qualified health professional. Schedule a Complimentary Consultation with one of our Functional Nutritionists for Naturopathic Doctors to learn more.
Step 3: Supporting the Musculoskeletal System During Pregnancy
The mother's body undergoes tremendous changes during pregnancy and delivery. The center of gravity shifts due to the weight of the baby, fluids and placenta as well as the breast changes that occur for lactation. The pelvis shifts forward to accomodate all this, and aches and pains are a common problem, especially the further along the pregnancy and the bigger the baby becomes. It is a physical challenge for pregnant mothers to overcome, and I can tell you from personal experience that simply turning over in bed during the last trimester should be considered an Olympic event.
Having good physical strength, alignment and healthy heart and lungs (all those organs get very squished) before and during pregnancy can help make this physical challenge easier. You will need a good physical health team on your side to keep you from sitting in the recliner the whole pregnancy - which actually increases the risk of baby being in a more difficult position for labor (also known as "back labor" - it's not fun).
Chiropractic Care
A chiropractor trained in prenatal care, specifically the "Webster Technique", will work with you to help with aches and pains as they arise, and will work on sacral, lumbar and hip alignment of the bones and soft tissues which may help make more room for baby to be in the optimal postition for labor. A good chiropractor will give you some simple exercises and techniques you can do at home as well to help accomplish these goals.
Acupuncture
An acupuncturist knowledgeable in prenatal care can also help with aches and pains during pregnancy. There are some acupuncture techniques that can also help with nausea, heartburn, muscle cramps, poor sleep and other problems commonly seen. As you get closer to delivery, some pracitioners are also trained in ways to help enourage labor.
Physical Therapy
Don't make the mistake of thinking you don't need some PT during or after pregnancy. Not only can a good physical therapist help with aches and pains alongside the care of your chiropractor, but they can also help with evaluating, educating and training you in care for your pelvic floor. The pelvic floor is the collection of muscles which hold up all your organs and the baby during pregnancy. These muscles need proper care to help prevent common issues later on after pregnancy, including urinary incontinence, chronic constipation and normal sexual function.
Hydrotherapy
Naturopathic Hydrotherapy has been used for over 100 years to help support healing of many different conditions in patients under the care of an ND. It can also be used to help support the pregnant mama and those trying to conceive.
These gentle, in-office treatments help (8):
Calm the nervous system
Increased white blood cells in circulation
Relax muscles
Reduce pain
Reduce Inflammation
Stimulate better digestion and blood flow to the GI
Improve blood and lymphatic circulation
Improve circulation of important nutrients and oxygen to the placenta and uterus
Reduce blood pressure
Stimulate cellular metabolism
Balance hormones
Reduce blood glucose
Reduce labor pains during labor
They can help reduce nausea in early pregnancy and may help prepare the body for delivery in the 3rd trimester. You can speak to your ND to discuss more about these treatments and how they can benefit mother and baby. We typically recommend 5-10 treatments in the first trimester and 5-10 treatments in the 3rd trimester.
In Conclusion
My hope with this article is to help give those thinking about starting a family and even those already expecting, to have some tangible first steps to start today in optimizing their outcomes. Having two children myself, I personally used all the information in this article to overcome my own health concerns and achieve the healthy pregancies, deliveries and babies of my dreams. Schedule with your providers today and remember to be proactive about your health to get the best outcome possible. Happy Baby-Making!
Dr. True's Babies, Ethan (2016) and Natalie (2023):
References:
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