Blog

Vitamin A – What is it all about?

Vitamin is available in two forms –preformed vitamin (retinol) and carotenoids. While the former is directly available in foods such as milk, meat, fish and eggs, the latter is converted into retinol by your body when you consume it. Dark and bright-coloured vegetables are great sources of carotenoids.

How much should you consume?

You must have heard of the saying, “too much of anything is good for nothing”. That’s true for Vitamin A as well! This is precisely the reason why there is a particular limit of Vitamin A that pregnant women should consume per day.

Before we proceed to tell you these recommended levels, let’s give you a brief overview of how Vitamin A that is also known as retinol is measured. The standard unit of measurement of this vitamin is RAE (Retinol Activity Element) while the traditional unit of measuring Vitamin A is IU (International Unit). In 1 mcg (microgram) of RAE, you will have 1 mcg of Retinol but around 12 to 24 mcg of carotenoids (depending on the type of carotenoid).

According to the World Health Organisation, pregnant women need at least 600 IU per day whereas breastfeeding women need a minimum of 850 IU per day. To convert UI into retinol equivalents, multiply the number by 0.3. At no stage should this limit go past 10000 IU and 1350 IU respectively per day!

How do you know if you have consumed too much of Vitamin A

When you have consumed more than the recommended levels of Vitamin A, you are likely to experience the following side effects:

• Increased risk of future osteoporosis
• Weaker bones
• Fatigue
• Chronic pain in the joints
• Damage to the liver
• Physical weakness

Too much of Vitamin A should be strictly avoided, especially during the first trimester, because it causes birth defects in your baby as well.

Tips to consume the right amount of Vitamin A

• During the first trimester, you must track your daily consumption level of Vitamin A. Constantly and ensure that it doesn’t go above 0.6 mg that is the normal consumtion level.
• Reduce your consumption of all types of liver-based dishes, because all types of liver are very high on Vitamin.
• Avoid prenatal supplements that contain Vitamin A, unless you have been specifically asked to do so by your doctor.
• Direct all your doubts and questions regarding this Vitamin to either your GP or midwife.

Some food options that you can include in your daily diet for the right quantity of Vitamin A

• Carrot slices
• Cheese
• Eggs
• Baked sweet potatoes
• Boiled spinach
• Papaya

Vitamin A is quite beneficial for you during pregnancy but ensure that you always stick to the 1.5 mg limit on any given day. It is recommended that you get your quota of Vitamin A from food and don’t opt for supplements for it.

Vitamin C in pregnancy

Vitamin C is needed on a daily basis not just for you, but also for your rapidly developing baby. Did you know that vitamin C is required by the body to make collagen, which is a protein or fibre that helps build your baby’s body? Collagen supports the baby’s developing structure and organs. It promotes the growth of bones, skin, and tendons, and a deficiency of vitamin C can hamper this growth. Furthermore, also the lack of this wonder vitamin could hamper your newborn’s mental development.

Vitamin C promises you and your baby much goodness. It is an antioxidant that prevents cellular damage. Plus, it is also crucial in the absorption of iron.

How much vitamin C do you need?

While no specific amount is dictated, it is opined that no more than 50 mg should be consumed on a daily basis. Like with any dietary advice, your medical practitioner is the best person to check with before you start off on any vitamin C supplements. However, you can get the most of it out of your diet by eating clean and smart. Ensure you include a variety of foods that contain vitamin C in your daily meal plan.

Where can you get your daily dose of vitamin C from?

A well-balanced diet that includes fresh fruits and vegetables in a generous quantity is a good way to get enough vitamin C. Browse the aisles of your favourite supermarket for broccoli, red peppers, and spinach. Don’t forget to toss in fruits such as strawberries, blackcurrant, and oranges into your cart. And, most importantly, make sure you consume these once you’re home! Break the monotony by adding chopped fruit as a side to your dessert or having a glass of freshly-squeezed orange juice for breakfast.

How best to consume vitamin C?

Remember to be careful with your food preparation when incorporating vitamin C. Boiling the vegetables, for instance, can destroy the vitamin C content. The best way would be to have these foods raw in the form of salad. Sautéing or grilling them is also a great option.

The bottom line

It’s established that vitamin C is required to keep the immune system healthy. However, as with anything else, the consumption of vitamin C should also be in moderation. It’s likely that you may not require an additional supplement since your prenatal vitamins already contain the required amount. You would also be boosting your intake by consuming vitamin C in its natural form, so make sure you don’t tip the scales and take in more than required. Very high doses of vitamin C are not recommended in pregnancy and your intake should be approved and moderated by your doctor.

What happens during the first prenatal visit?

Your obstetrician will ask you a series of questions regarding your personal as well as your family’s medical history. She will also need your partner’s health records. This helps to find out if there are chances of any genetic abnormalities and hereditary diseases. She will also ask details of your last menstrual period and previous pregnancy (if applicable) to determine an approximate due date. You need to get hold of all these details. Make sure you carry all your possible medical records for this check-up. Also,find out about what medical conditions run in your and your partner’s family.

Her next step would be to conduct routine tests in order to confirm your pregnancy and to find out your possible date of delivery.

What are the tests that your doctor will ask you to undergo?

Firstly, she will conduct a general health examination to check your vitals like your heartbeat and blood pressure level. Then she will further ask you to undergo a series of medical tests. These tests include:

1. Breast and cervical exam

2. Blood tests:Your blood sample is collected to find out the blood type, Rh status and haemoglobin levels.

3. Ultrasound: An ultrasound will help to monitor the development of your foetus or to find out the reason behind your bleeding or cramping, if any.

4. Pap Smear: It is a commonly conducted medical procedure to see if there is any discrepancy in the cervical cells count.

Please remember not to stress about this appointment. Prenatal care is very important for a safe and healthy pregnancy. Make sure that you ask enough questions to your doctor and clear all your confusion.

Trimester 1: 1 to 12 weeks

Your first trimester will be a life-changing experience. 14 days after your last period is when fertilisation begins and technically speaking, this means you are already 2 weeks pregnant.

However, you may observe light spotting, which is a sign that the embryo is implanted to the wall of your womb. Post week 5 your baby’s heart, circulatory system, spinal cords, blood vessels are beginning to form. One of the key milestones that you might come across is your baby’s heartbeat. By the end of 12 weeks, most of your baby’s vital organs will be in place and developing steadily.

You could experience morning sickness at any given time of the day.You may also have some common pregnancy-related symptoms like sore and sensitive breasts, tiredness, nausea and a frequent need to urinate. You might not feel like eating too much but try to focus on having a nutritious diet for the right nutrients you and your baby need.

The end of the first trimester marks the ideal time to break the good news to your family and friends.

Trimester 2: 13 to 25 weeks

Second trimester begins from the 13th week and this is when your baby is growing at a rapid rate.

His ovaries or testes will be completely formed and their liver and pancreas will start to produce bile and insulin respectively. His features are becoming more detailed with developing eyelids, tiny nails and tiny specks of hair on his head and eyebrows. During the 14th week, he starts practising breathing movements. Between week 16 to 24, your baby’s senses and eyesight are developing. Around the last few weeks of this trimester, his hearing and recognition will be improved and they will be at a stage to respond to your voice. He is beginning to flex and move his limbs and you will slowly start to feel his tiny movements.

The morning sickness from the first trimester will be easing off giving way to a glow on your face by week 13. You may notice that your body has doubled in size. Since this trimester focuses on your baby’s brain and visual development, including iron in your diet is a good idea.

Trimester 3: 26 to 40 weeks

This is the final stage of your pregnancy.Your baby is fully formed in the initial weeks of this trimester! Your baby’s visual senses and taste buds are developing.Essential functions such as breathing and body temperature can be controlled by your baby’s brain. He can hear you clearly at this point and may also have developed the ability to do activities like moving their heads and thumb sucking. Even if many of your baby’s organs are functioning, his immunity system is still improving. Your baby will be ready to breathe on its own in the last 2-3 weeks of this trimester.

As you start to prepare for your delivery, you may experience some tightening sensation in your abdomen known as Braxton Hicks Contractions. Constipation is a common symptom in the last weeks of pregnancy.You might also observe a small leak of the first milk around your breasts as you get closer to your due date because milk production in your body will be in progress.You could also feel low on energy as you near your due date.

Be ready to say hello to your baby any time between week 37 to 40!

While all this may seem nerve-wracking, take each day as it comes and enjoy the experience. Also, don’t miss out on your weekly prenatal appointments with your doctor so that he/she could check the progress of your pregnancy.

How to get started?

You don’t need much to get started with strength training. All you need is:

• A towel or a mat, especially if you’re working out on hard floor
• A light or medium weight-resistance band
• While it is not essential to have arm or leg weights, they can be helpful to increase intensity
• If you do not have weights, you may use water bottles or such items weighing 1-2 Kgs

Pelvic Floor Exercises: How to do them?

Your pelvic floor muscles are the set attached to the base of your spine and pubic bone in the front. These muscles contract to help you carry out activities like sneezing and lifting heavy objects comfortably. You can perform pelvic floor or ‘Kegel’ exercises sitting, standing, or lying down. Once you identify your pelvic muscles then:

• Lift and squeeze the back passage as if you’re trying to hold in a bowel movement.
• Then, lift up and hold the muscle of your vagina and bladder, as if holding in urine.

Hold for a second or two before releasing for shot squeezes. For long squeezes, hold for atleast four seconds. Do as many pelvic floor exercises as you can and aim to repeat it atleast 3 times a day. Make sure you consult your doctor before proceeding. Also ensure you do it under professional supervision.

Deep Core Exercises: What does it include?

Your deep core muscles include your pelvic floor muscles, lower back, lower belly, and diaphragm. In the first trimester, you can start with elbow planks and knee tucks:

• Elbow planks: Rest on your forearms and stack your shoulders above your elbows, while keep your body straight in the shape of a plank.
• Knee tucks: Start in a traditional plank position, pull in your belly button and draw your knees towards your chest. Make sure you don’t arch your back.

During the second and the third trimester, you can practise exercises that helps you strengthen your core muscles by holding positions and practising deep breathing. Your exercise options include squats, lunges, kneeling on all four and implementing kickbacks, etc. Make sure to consult your gynaecologist before starting to workout. And, also ensure it is done under professional supervision.

Safety Tips to Remember:

• Keep your midwife or doctor informed about your intentions to exercise during pregnancy
• Eat often and stay hydrated to maintain your energy levels
• Breathe deeply and continuously while working out
• Never work to your maximum. Cut down your efforts to around 70% of your intensity or exertion level
• Listen to your body and if you feel uncomfortable, physically or mentally, take a break.

The importance of protein during pregnancy

Proteins are present in every cell of your body. From your nails and hair to your skin and muscles, proteins play a crucial role in their formation. The amino acids contained in proteins provide structure to cells, help them function efficiently, and also helps repair damaged cells.

As the little human inside you grows at a rapid pace every week, you need to nourish them with proteins to support:

• The growth of new cells and repair of damaged cells
• The production of antibodies to strengthen their immunity
• The production of hormones and enzymes
• The facilitation of oxygen supply
• The formation and proper functioning of muscles

Apart from this, adequate intake of protein also helps your baby maintain a healthy birth weight, thus reducing the risk of obesity and diabetes in the future. Additionally, it also helps the tremendous changes your body goes through in this phase.

How much protein do you need?

Typically, around 75-100 grams of protein is recommended during pregnancy. However, the amount you’d require varies based on factors like your weight and the level of activity. You can always consult your doctor to help you determine the quantity of protein you’ll need throughout your pregnancy.

Sources of Proteins

You can find proteins in a variety of foods. While meats are a great source of protein, those who are vegetarian or vegan can get their dose of protein from fruits, legumes, vegetables, and grains. Some of the foods that you can include in your meal plan to ensure you get sufficient protein are:

• Meat
• Fish
• Milk, cheese, yogurt, cottage cheese, and other dairy products
• Avocados
• Legumes like beans and chickpeas
• Tofu
• Nuts
• Pulses
• Whole grains

It is usually recommended to have at least 3 servings of protein (1 serving = approximately 85 grams or ½ a cup) every day during pregnancy.

While protein is one element of your pregnancy plate, having a balanced diet filled with essential vitamins and minerals ensures good health for you and your baby.

1. Strike a chord of comfort with your doctor

You will need to do your research about the good gynaecologists in your area and choose one now. From now on, you will require monthly visits, ultrasound checks and so on. So, deciding on a good gynaecologist is the need of the hour.

2. Eat folic acid and iron-rich foods

Folic acid and iron are very important for mothers and babies. They help in strengthening your uterus and preventing your baby from birth deformities. Iron also helps you to stay energetic all through your pregnancy.

3. Exercises are key to begin with

Apart from walking, you can also talk to your gym instructor and chalk out a low-intensity, safe, pregnancy workout plan for yourself. Practice your exercises every day to stay healthy and improve your baby’s overall weight and development as well.

4. Stick to the schedule of every single pre-natal test

At various stages of your pregnancy, your doctor may advise you to undergo various prenatal tests to check for birth deformities in your baby and health risks in you. Do them without fail so that you will know if you can deliver naturally or if you should plan for a Caesarean section.

5. Completely cut out the two most important vices – alcohol and smoking

If you are a smoker, you must quit right away. Studies have proved that mothers who smoke are more likely to deliver still babies or premature babies or babies with low birth weight. Sometimes, smoking can also result in sudden death of the baby.

When you consume alcohol, it reaches your baby as well, through the placenta. Unlike smoking, you don’t need quit alcohol completely, but you must keep it a bare minimum. Although, don’t forget to consult with your doctor before you enjoy a drink. It is highly recommended that you quit drinking during the first trimester as it can result in a miscarriage.

6. Maternity wear shopping

After your first trimester, you will be able to better manage your morning sickness. Your stomach will also start showing; therefore, you have to start shopping for comfortable maternity wear for office purposes. Wear comfortable clothes and footwear to office so that you or your baby don’t feel uncomfortable at any stage.

7. Stretching it out is beneficial

When you are in office, ensure that you don’t sit in the same place or same position for more than one hour. You must take frequent breaks and walk around your workplace to make your muscles flexible and comfortable during pregnancy. Stretch your legs and hands every two hours or so to make yourself comfortable. We are sure your colleagues will also encourage you to do the same!

8. Know your supplements

Vitamins are form an essential part of nutrition during pregnancy, especially when taken in moderation. Ensure that you are well aware about the supplements that are recommended to you by the doctors and that you know the reason why you are taking them. Appropriate supplements, along with a balanced diet and regular physical exercise can help you traverse smoothly in your pregnancy journey.