Setting the Foundations Part III
This post is part of the foundations series. You can start with Part I here, where we discuss whole, nutrient-dense foods and simple tips for better digestion. Then in Part II we look at blood sugar regulation and the role of healthy fats.
The magical world of minerals.
When contemplating pregnancy, one of the first things anyone will tell you to do is get on a prenatal vitamin even six months to a year before conceiving. In theory, this is a great timeline, allowing your body ample time to build up essential stores in preparation for the colossal nutrient pull of pregnancy. Be wary of the prenatal vitamins out there, as many are missing essential vitamins and minerals or have small amounts that won't make a difference. Finally, sourcing your nutrients from food is always preferable as the micronutrients are far more bioavailable and accessible for your body to absorb. Working with a nutritional therapist or nutritionist in identifying the proper supplementation for you is a great way to work through the marketing noise of prenatals.
The importance of vitamins is well-documented, but often their micronutrient sibling, minerals, are overlooked. Minerals act as cofactors for enzyme reactions, facilitate the transfer of nutrients across cell membranes, regulate tissue growth, maintain proper nerve conduction, and contract and relax muscles. Calcium, the most abundant mineral in the body, is crucial during pregnancy. Having optimal levels can decrease the risk of developing hypertensive disorders during pregnancy, which is associated with a significant number of maternal deaths and the risk of preterm birth (Kumar, 2017). But just by adding a couple of glasses of milk (ideally organic whole milk) daily to your diet, you're supporting your bones and the bones of your future child.
Where there is water there is life.
Calcium leads us beautifully to the final pillar of health, hydration. One of the significant cofactors of successful calcium absorption is adequate hydration levels. A perfect number of ounces a day is hard to pin down because the conditions are so bio-individual, for example, the temperature of where you live, level of activity and exercise, stage of life, etc. The Adequate Intake level set for female adults from 19-70+ is 74oz, and in pregnancy and lactation, that figure goes up to 77oz. However, the CDC reported that the average American adult only drinks 44 oz of water in a single day (2022). Optimizing hydration levels improves oxygen delivery to cells, transports nutrients, enables cellular hydration, removes wastes, and regulates body temperature.
Though all this information may seem daunting at first, think of these as merely steps to take forward at your own pace. Over time you'll notice that they are complementary, and you might see you are already excelling at many of the pillars as you move through your journey. By eating organic produce, you increase your intake of vital minerals. By eating more protein, you may notice your afternoon slump or blood sugar spike fade away. The most important thing is to enjoy this journey, the food you eat and the people supporting you, every moment along the way.
References
Kumar, A., & Kaur, S. (2017). Calcium: A Nutrient in Pregnancy. Journal of obstetrics and gynaecology of India, 67(5), 313–318.
Centers for Disease Control and Prevention. (2022) Get the Facts: Data and Research on Water Consumption