Our thoughts and words have the power to heal and create beauty within ourselves. - Jacqui Fernandez | Mobile: 0414 402 045 Naturopath, Nutritionist, Psychotherapist & Counsellor in Ballarat

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Love everything about babies and can honestly say being a mum has been my greatest blessing. Love kids!

14/7/2019

Tips for preconception & pregnancy

THE GIFT OF PRECONCEPTION CARE.

PREPARING FOR PREGNANCY. A HEALTHY BODY IS A FERTILE BODY. This is an exciting time for a couple planning a family. Enjoy the whole process, as this is the time for both partners to be involved and support each other. Maintain a healthy weight - (over and under can influence fertility outcomes). Avoid alcohol, drugs, some medications (check with your Doctor or health care professional) smoking. Eat healthy - fresh is best Keep hydrated Moderate exercise Have fun and visualise your pregnancy and family life.

THE FERTILITY DIET. A healthy wholefood diet is one that naturally encourages fertility. There is significant research suggesting that dietary modulation improves ovulation, conception and the birth of a healthy child. Low/no intake of trans fats with a simultaneous greater intake of monounsaturated fat. (reduce/remove biscuits, pies, margarine etc) Lower intake of animal protein with greater vegetable protein intake. (Beans, mushrooms, lentils, nuts) Higher intake of high-fibre, low glycaemic carbohydrates. (Remove refined or processed foods) Greater preference for high-fat dairy products as opposed to low-fat highly processed versions. Higher non-heme iron intake (vegetarian sources of Iron e.g. Beans, peas, lentils, seeds, nuts, whole eggs, grains) Intake of recommended supplements

MALE SPECIFIC. Protect the testicles (sperm production sites) from excessive heat, wear loose cotton boxer shorts, avoid spas and saunas, avoid wet-suits (surfing), and avoid tight bike shorts and bike riding. Reduce radiation exposure: Radiation comes from simple things like mobile or cordless phones, wireless connectivity or aeroplane travel.

MOST IMPORTANTLY IS TO TREAT YOUR BODY AS THOUGH YOU ARE ALREADY PREGNANT FOR MEN TO ACKNOWLEDGE THAT THEY PROVIDE 50% OF THE GENETIC MATERIAL FOR THEIR FUTURE LITTLE ONE SO SELF-RESPONSIBILITY AND SELF-CARE IS VITAL.

Congratulations on your pregnancy. This is a beautiful time in your life and one that is filled with much emotion - excitement, apprehension, curiosity and intrigue.

REGULAR SMALL MEALS. At least every 2-3 hours in the first trimester Every 3-4 hours in the 2nd trimester Every 2-3 hours in the 3rd trimester (size of bub and pressure on stomach depending). Key Dietary Considerations. GENERAL RECOMMENDATIONS. Aim to eat an organic diet as much as possible. Monitor hydration as the pregnancy continues. Avoid preservatives, colouring, additives, refined and processed foods, sugar and canned foods. Avoid caffeine and alcohol completely. AVOID LISTERIA RISK FOODS. Soft cheeses (brie, Camembert) White cheeses (unless packaged and processed cottage cheese or similar) Cold or smoked meats, fish or cheese Raw egg – including tiramisu, custard, mousse, mayonnaise Sushi in any form & salad bars Avoid foods that are not properly heated.

KEY LIFESTYLE CONSIDERATIONS. Sleep and adequate rest can never be underestimated. Often nausea in pregnancy is fatigue related – the more tired you are, the more nausea you experience. Exercise should be encouraged and continued as you did prior to conceiving. However, moderation is the key. If you didn’t exercise before you conceived, pregnancy is not the time to start a new exercise regime. Avoid sports such as skydiving, horse riding, bike riding and swimming in public pools. If you do yoga or Pilate’s speak to your instructor as certain poses are not advisable. If in doubt listen to your body. Avoid spas, saunas and very hot baths Avoid massages in the first trimester Avoid changing the cat litter and don’t let your cat sleep with you in your bed. A number of essential oils are to be avoided especially in the first trimester.

SUPPLEMENTATION. Supplementation is crucial during the pregnancy; some supplements are contraindicated and some essential but all can be accurately ascertained from a consultation. Pregnancy is not the time to rely on self-medication, information from a magazine or Google.

STRESS MANAGEMENT. Do meditations or visualisation exercise, about your baby, new family, goals etc. Manage stress Ask for anything you want. People are not mind readers. HEALTH CHECKS & INVESTIGATIONS. It is important to regularly review your health as you progress through your pregnancy. Check-ups with both your GP, Midwife/Obstetrician and Naturopath are all necessary. Each person in your health care team contributes unique and relevant information to support you on this journey. Your health care management will need adjustments as the pregnancy continues.

THANK YOU! FOR FURTHER INFORMATION OR AN APPOINTMENT CONTACT JACQUI FERNANDEZ. Mobile: 0414402045 Email: Jacquifernandez@tpg.com.au Web: Jacquifernandez.com.au

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