Well, Grow Well: 5 Superfoods for a Thriving Pregnancy

Pregnancy – by Vincent Jim – September 27, 2024

What Not to Eat During Pregnancy

Pregnancy is a crucial time for both the mother and the developing fetus. It is widely recognized that pregnant women need to pay careful attention to their diet, as the health and nutrition of the mother directly impact the growth and development of the baby. During pregnancy, a woman's immune system undergoes changes, making her more susceptible to infections. This is why being mindful of food choices is essential for protecting both the mother’s health and the fetus’s well-being.   Understanding the Risks: Listeria and Other Bacteria   Before delving into specific foods to avoid, it's important to highlight a particular concern: Listeria monocytogenes This bacteria can cause listeriosis, a rare but potentially severe infection that poses serious risks to pregnant women and their babies. Pregnant women are about 10 times more likely to contract listeriosis than the general population, which can lead to complications such as miscarriage, stillbirth, and severe illness in newborns.   To reduce the risk of exposure to harmful bacteria, proper food handling and preparation are crucial. Always wash your hands after handling raw foods and ensure that all fruits and vegetables are thoroughly washed before consumption.   Foods to Avoid During Pregnancy   Here’s a comprehensive list of foods that pregnant women should avoid, along with explanations for each:   Raw Foods Fish Raw fish, such as sushi and sashimi, poses a high risk of exposure to parasites and harmful bacteria. While fish is a nutritious source of omega-3 fatty acids, it's essential to consume it cooked. Safe options include salmon, tilapia, and cod, which can be enjoyed in various dishes. Shellfish Raw shellfish, particularly oysters, can harbor dangerous pathogens. These should be completely avoided during pregnancy. Cooked shellfish, such as shrimp and crab, are safe choices.   Fish with High Mercury Content While fish is generally healthy, some types contain high levels of mercury, which can negatively affect fetal development, particularly the brain and nervous system. The following guidelines can help you make safe choices: 2 to 3 servings per week of low-mercury fish (e.g., salmon, trout, herring). 1 serving per week of moderate mercury fish like orange roughy or catfish, without consuming other fish that week. 1 serving per fortnight of high-mercury fish such as shark, swordfish, or marlin, ensuring no other fish is eaten during that time.   Deli Meats Processed meats such as cold cuts, hot dogs, and smoked fish can be contaminated with Listeria. If you choose to consume these, ensure they are heated to steaming hot to kill any harmful bacteria.   Unwashed Fruits and Vegetables Fresh produce is vital for a healthy diet, but it can also be a source of bacteria and parasites. Always wash fruits and vegetables thoroughly under running water, even if you plan to peel them. This simple step helps eliminate contaminants and reduce the risk of foodborne illness.   Raw Eggs Raw or undercooked eggs can carry Salmonella, which can cause food poisoning. Avoid dishes that contain raw eggs, such as homemade mayonnaise, Caesar salad dressing, and certain desserts like tiramisu. Instead, ensure that eggs are fully cooked until both the white and yolk are firm.   Unpasteurized Dairy Product Products such as unpasteurized milk, cheese, and yogurt can contain harmful bacteria, including Listeria. Opt for pasteurized options to minimize risk.   Alcohol Alcohol consumption during pregnancy is strongly discouraged. There is no known safe amount, and drinking can lead to fetal alcohol spectrum disorders (FASD), which can cause lifelong developmental issues. It's best to abstain entirely.   Caffeine While moderate caffeine consumption may be considered safe for some pregnant women, it's wise to limit intake. High amounts of caffeine have been linked to an increased risk of miscarriage and low birth weight. Consult your healthcare provider for personalized recommendations.     Maintaining a balanced diet during pregnancy is vital for both the mother’s and the baby’s health. By avoiding certain high-risk foods and following safe food handling practices, expectant mothers can significantly reduce the risk of foodborne illnesses. Always consult with a healthcare provider or a registered dietitian for personalized dietary advice tailored to your specific needs. A nutritious diet, rich in fruits, vegetables, whole grains, and lean proteins, will support a healthy pregnancy and the development of your baby.   References： Amylia Ryan, (June 13, 2024), From Deli Meats to Unwashed Produce, Here’s the Food to Avoid When Pregnant https://www.babylist.com/hello-baby/foods-to-avoid-during-pregnancy The Healthline Editorial Team, (August 10, 2017), Fetal Alcohol Syndrome https://www.healthline.com/health/fetal-alcohol-syndrome Foodstandards, (6 December 2020), Mercury in fish https://www.foodstandards.gov.au/consumer/chemicals/mercury NHS, (19 May, 2023), Foods to avoid in pregnancy https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

Pregnancy – by Vincent Jim – September 12, 2024

Nine Tips for Relieving Pregnancy Sickness

Consider Vitamin B6 Supplements:  Vitamin B6 can help reduce nausea and stress. If you choose to take it, consider taking it at night and opt for coated tablets to minimize potential discomfort.   Eat Smaller, More Frequent Meals: For pregnant women experiencing severe morning sickness, having three large meals a day might be counterproductive. Instead, try eating smaller meals more frequently throughout the day.   Separate Eating and Drinking: To avoid feeling overly full, try drinking fluids either before or at least half an hour after eating a meal rather than with it.   Try an Acupressure Band:  Acupressure bands, available over the counter at many drugstores, can be worn on the wrist (three fingers up from the wrist crease) to help relieve nausea. Incorporate Ginger: Foods and drinks containing ginger, such as ginger ale, ginger candies, or ginger tea, can be effective in reducing nausea and vomiting. Some studies suggest that ginger has beneficial effects in this regard.   Avoid Food Triggers:  You may have a strong nausea reaction to certain greasy or spicy foods. After identifying these triggers, avoid them to prevent nausea. Some foods may not only avoid causing nausea but also be easier to digest.   Don't Fall Asleep Immediately After Eating: Avoid going to sleep right after eating, as lying down immediately may increase nausea due to pressure on the stomach.   Sour Foods Can Help Relieve Nausea: In addition to ginger, sour foods can help combat nausea. Lemons, limes, or even sour candies can be effective in curbing the feeling of nausea. Don’t Brush Your Teeth Immediately After a Meal: Brushing your teeth can sometimes induce dry heaves, especially when you’re already suffering from pregnancy sickness. It might be better to wait before brushing your teeth after a meal.   References: American pregnancy, Morning Sickness Remedieshttps://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/morning-sickness-remedies/ NHS, (April 17, 2024), Vomiting and morning sickness https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/vomiting-and-morning-sickness/ Themotherbabycenter, (August 25, 2022) Morning sickness: 10 foods that fight nausea during pregnancy https://www.themotherbabycenter.org/blog/2022/08/foods-that-fight-nausea-during-pregnancy/ Emily Lange, Easing nausea during pregnancy 6 tips https://bestcare.org/news/easing-nausea-during-pregnancy-6-tips   Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.

Pregnancy – by Vincent Jim – September 12, 2024

7 reactions that can occur when you are pregnant

There are many reactions that can occur in the early stages of pregnancy, some of which might lead us to misunderstand and think that these symptoms are just normal or indicative of something other than pregnancy. We will be compiling a list of 7 common symptoms or signs of pregnancy in this article.   Bleeding on implantation While many people might think that bleeding is a sign of menopause, implantation bleeding can be confusing. This is because, bleeding on implantation occurs early on, usually 10-14 days after conception, around the time of menstruation. Since it is often accompanied by cramps and abdominal pain, it is likely to be mistaken for menstruation. And the colour may not be as red as menstruation. Data shows that almost one-third of women experience bleeding on implantation. Frequent urination During the early stages of pregnancy, you may find yourself needing to urinate more frequently. This is hormonal, as pregnancy produces a pregnancy hormone (hCG) that affects blood flow to your kidneys as a way to help your kidneys and your baby's kidneys get rid of waste products more efficiently. At the same time, the growing uterus squeezes your bladder, resulting in less room to store urine. These two reasons contribute to the fact that you will become a regular visitor to the loo.   Heartburn and indigestion This condition, which typically begins around the second month of pregnancy, is caused by the hormones progesterone and relaxin. These hormones slow down the movement of food through your gastrointestinal tract, leading to stomach discomfort and indigestion.   Morning sickness This is a very familiar symptom, but it can actually occur at any time of the day, not just in the morning. And its extent varies from person to person. Severe morning sickness can lead to dehydration, so it's important to seek medical attention if symptoms are particularly intense.   Constipation Due to increased progesterone levels, digestion can slow down, leading to constipation and sometimes flatulence. If you experience these issues, it's best to consult your general practitioner for advice and possible treatments. Back pain When this condition occurs, it is usually in the middle to late stages of pregnancy and the back needs to adapt due to the ligament laxity and postural changes associated with pregnancy, which can cause uncontrollable pain, but it can be relieved by wearing flat shoes and using a chair that soothes your back. It's important to note that, similar to implantation bleeding, back pain does not occur in every pregnant woman; it affects roughly one-third of all pregnant women.   Haemorrhoids Chronic constipation or pressure from the position of the baby's head can also cause haemorrhoids in pregnant women. The severity of this symptom varies.If bleeding or pain is caused by hemorrhoids, increasing your intake of water and fiber can help. Additionally, soaking in warm salt water for 15 minutes may provide relief.If the pain or bleeding persists, it is important to reach out to your doctor to see if you can use a haemorrhoid cream or other means to relieve the pain.   Pregnancy is hard work, and as both the mother's body and mind will change to some degree as a result, adapting and getting used to it can be a process. Any physical or mental discomfort that occurs, hopefully you will be able to contact your doctor for help. Congratulations on becoming a mum, and of course, thank you for choosing to become one.   References: NHS, (March 9, 2023), Signs and symptoms of pregnancy https://www.nhs.uk/pregnancy/trying-for-a-baby/signs-and-symptoms-of-pregnancy/ Poonam Sachdev, (August 17, 2023), Early Pregnancy Symptoms https://www.webmd.com/baby/pregnancy-am-i-pregnant#1-3 Karen Miles, (October 24, 2023), Pregnancy symptoms: 10 early signs of pregnancy https://www.babycenter.com/getting-pregnant/how-to-get-pregnant/pregnancy-symptoms_1146468 Colleen de Bellefonds, (May 10, 2024), Pregnancy Symptoms: 14 Early Signs of Pregnancy https://www.whattoexpect.com/pregnancy/symptoms-and-solutions/early-signs-of-pregnancy-before-missed-period/ Janis, (February 6, 2024), Pregnancy: 11 Signs & Symptoms https://healthnile.com/pregnancy-11-signs-symptoms/

Pregnancy – by Vincent Jim – September 12, 2024

What is the Fourth Trimester and What Can We Do?

As we know, pregnancy is divided into three trimesters: the first trimester from 1 to 14 weeks, the second trimester from 14 to 28 weeks, and the third trimester from 28 weeks until birth. However, the fourth trimester, which encompasses the crucial 12 weeks following birth, is often overlooked. This period is vital for both the baby’s initial experience in the world and the mother's recovery post-pregnancy. Understanding the Fourth Trimester The fourth trimester involves significant changes for both the mother and the baby. During this time, the baby adjusts to life outside the womb, while the mother adapts to her new role. Statistics indicate that babies may cry more frequently during this period. If the fourth trimester is not given enough attention, persistent crying and sleep deprivation can increase the risk of postpartum depression (PPD) for new parents. Tips to Help Your Baby Transition: Swaddle & Sway Create a cozy, comforting environment that mimics the womb. Pediatrician Dr. Harvey Karp theorizes that babies are born about three months early. This is why the first three months of life produce all kinds of crying and discomfort. To ease this transition, all we need to do is mimic the womb environment, swaddling and rocking can help replicate the comforting feeling of the womb. Our Smart Bassinet is designed to assist with this, offering adjustable rocking amplitude and timed rocking durations to soothe your baby and provide you with much-needed rest. Skin-to-Skin Contact Bond with your baby through skin-to-skin contact. This practice restores the warmth and closeness they experienced in the womb and helps them become familiar with your scent, enhancing their sense of security. Feeding & Bath Time Use feeding and bath time as opportunities for closeness and comfort. The warm water of a bath can be soothing, and frequent feedings help maintain a sense of continuity from the womb. Taking Care of Yourself is Just as Important: Ask for Help Reach out to friends and family for support with meals and household chores. It's important to acknowledge that you can’t do everything alone, and seeking help is perfectly okay. Eat Well Nurture yourself with nutritious foods to support breastfeeding. Proper nutrition is for ensuring you can provide enough milk for your baby and crucial for your recovery. Rest Make sure to rest whenever possible. Your body needs adequate sleep to recover and function well. Remember, you are not superhuman, and it's important to prioritize rest. By focusing on these aspects, you can better manage the fourth trimester and support both your baby’s and your own adjustment to this new phase of life.   References: Pregnancybirthbaby, (July 2023), What is the fourth trimester? https://www.pregnancybirthbaby.org.au/what-is-the-fourth-trimester Mary Rosser, (October 29, 2021), A Mother’s Guide to the Fourth Trimester https://www.cuimc.columbia.edu/news/mothers-guide-fourth-trimester Nivin Todd,(July 11, 2023), What Is the Fourth Trimester? https://www.webmd.com/baby/what-is-the-fourth-trimester Marygrace Taylor, (June 9, 2021), What Happens in the ‘4th Trimester’ (and Is It a Real Thing)? https://www.whattoexpect.com/first-year/postpartum/what-doctors-wish-moms-knew-fourth-trimester/ NCT, What is the fourth trimester? https://www.nct.org.uk/baby-toddler/emotional-and-social-development/what-fourth-trimester Eunjung Choi, Brigitte Kazzi, et al, (September 21, 2022) The Fourth Trimester: a Time for Enhancing Transitions in Cardiovascular Care https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9490714/   Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.