Wow, I can’t believe it has already been 26 weeks! It seems like so long ago that we got the exciting news, but feels like my pregnancy has been flying by at the same time. I’m feeling great and have had a very healthy pregnancy thus far. We decided to go with a midwife and have been receiving amazing care and support from the team at Midwife Alliance. I’ve been spending a lot of time “nesting” and preparing for the new addition to our little family. I’m just counting down the days now and can’t wait to meet the little bub!
Pregnancy Update
I’ve considered myself pretty lucky throughout my pregnancy, but it definitely hasn’t been all rainbows and butterflies. The first trimester was pretty rough. Morning sickness was more like all day sickness and I was beyond exhausted. I could barely keep my eyes open past 8:00 PM and was even squeezing naps in whenever possible. Around 15 weeks, the nausea finally lifted and I started to get my energy back. It was so nice to get back to my regular routine and start feeling like myself again. I was finally beginning to enjoy being pregnant and even started growing a little belly!
When the second trimester hit, I started experiencing low blood pressure and lightheadedness. I had a few scary fainting episodes, but luckily they were quick to pass. I learned that I couldn’t be on my feet for too long and had to make sure I kept my blood sugar stable at all times. I started carrying snacks with me in my purse and just focused on taking it easy. Around 22 weeks, I found out that my iron was quite low which was also contributing to my symptoms. I’ve been supplementing ever since and feel like a whole new person!
I’ve had all of the routine blood tests, ultrasounds, prenatal screenings and will be doing the dreaded gestational diabetes test in the next few weeks. So far everything looks great, other than a small subserosal fibroid on my uterus. My midwife is not too worried about it, unless it continues to grow throughout my pregnancy. Fibroids can cause abdominal pain during pregnancy and can complicate the process of birth and delivery. This usually depends on the size and location of the fibroid, but often times doesn’t impact the pregnancy at all.
Prenatal Diet & Nutrition
Many of you have been asking me about my diet and supplements throughout my pregnancy. You may have noticed that I haven’t been following a strict paleo or autoimmune-friendly diet. I’ve been focusing on eating a variety of whole foods, while keeping in mind what works for my body. My diet consists mostly of local and organic produce, pastured eggs and poultry, grassfed meat, sustainable seafood, bone broth and healthy fats (nuts, seeds, avocado, olive oil, coconut milk, etc).
I’ve been able to reintroduce many whole grains (including brown rice, quinoa and oats), chickpeas and other legumes, peanut butter, nightshades and even dairy on occasion. I have found that eating most of these foods in moderation has been working well for me. I’ve been sticking to a healthy diet for the most part, but am also allowing myself to indulge here and there. I’ve had my share of ice cream and french fries and even experimented with gluten for a short period of time. It’s all about balance and listening to your body, and so far this is what has worked for me.
Despite eating a well-rounded diet, there are a few things that I am staying away from. I’ve been generally avoiding gluten, refined-sugar, soy, most herbs and the usual suspects (such as alcohol, sushi, cured meats, raw eggs and shellfish). I haven’t completely cut out caffeine, but avoided it entirely during the first trimester. This was mostly because I wasn’t interested in it at the time, but is also the most critical period of development for baby. I’m feeling more comfortable with it now and have been drinking matcha (2-3 times per week) as well as the occasional cup of coffee or kombucha.
Prenatal Vitamins & Supplements
While a nutrient dense diet is the best way to get adequate nutrition during pregnancy, supplements can offer additional support. That being said, everyone has different needs and I highly recommend consulting with a midwife, naturopath or registered holistic nutritionist to determine what’s right for you. Here are a few that I have been taking throughout my pregnancy:
Prenatal Vitamins – I’ve tried three different prenatal vitamins throughout my pregnancy and found that NFH Prenatal SAP works the best for me. It provides a significant amount of vitamins and minerals to ensure optimal nutrition for both mom and baby. What I also love about this one in particular, is that it contains folate (instead of folic acid) and methylated B vitamins. I’ve been taking prenatal vitamins prior to conceiving and will continue to do so throughout pregnancy and breastfeeding. I’m excited to be partnering with MegaFood for their Baby & Me campaign and can’t wait to try out their multi-vitamin. It’s an all natural prenatal vitamin made with high quality food-based ingredients. I will be doing a giveaway on Instagram in the next few weeks, so stay tuned for that!
Folate – This was a big part of my prenatal care leading up to my pregnancy and during the first trimester. Like I mentioned before, the first trimester is when the most critical development takes place. Studies show that supplementing with folate reduces the risk of neural tube defects and may have beneficial effects on other aspects of neurodevelopment. Even though there is already folate in my prenatal vitamin, I wanted to make sure I was getting the maximum benefit of this essential vitamin. I took an additional 1000 mcg (1 mg) of AOR BioFolate during the first trimester and slowly tapered off around 12 weeks. Some great food sources include dark leafy greens, cruciferous vegetables (broccoli, brussels sprouts), asparagus, beans and lentils.
Probiotics – In addition to eating probiotic rich foods (such as kefir and sauerkrout), I’m also supplementing with a high quality multi-strain probiotic. Probiotics are essential during pregnancy, as they decrease the risk of preeclampsia, gestational diabetes and preterm birth. In addition, probiotics help improve the mother’s gut microbiome, which in turns supports the healthy development of baby’s digestive and immune systems. My preferred brand prior to and during pregnancy is NFH ProBio SAP. I’m currently taking one capsule per day (about 11 billion CFU), which has been a great maintenance dose for me.
Fish Oil – Omega-3 fatty acids are essential during pregnancy and can only be obtained from dietary sources such as cold water fish (salmon, tuna, sardines, etc.) and certain nuts and seeds. Studies show that DHA and EPA specifically, have a positive effect on baby’s visual and cognitive development. They have also been shown to reduce the mother’s risk for depression and postpartum mood disorders. Supplementing with a high quality fish oil is a great way to ensure you’re reaping the health benefits without the risk of toxicity (from mercury and other environmental toxins). During the first six months of my pregnancy, I took one teaspoon of Nutrasea Omega-3 High DHA squid oil per day. Around 25 weeks, I switched to Sealicious Omega-3 & MCT Oil. The latter is definitely the better tasting of the two, but my naturopath recommended the higher dose of DHA for the majority of my pregnancy. Sealicious also has one that is prenatal specific (high DHA) and it comes in easy to swallow softgels.
Vitamin D3 – A vitamin D deficiency is not uncommon among Canadians. With our long winters and lack of sunshine, we have to rely on food sources alone to get the recommended daily intake. It can be difficult to get a sufficient amount without additional supplementation, especially for pregnant and breastfeeding women. Vitamin D plays a critical role in baby’s immune function as well as supporting healthy bone development. A recent study found that a daily dose of 4000 IU can help prevent preterm labour, preeclampsia and infections. Depending on my sun exposure, I have been taking anywhere from 3000-5000 IU of NOW Food’s Vitamin D3 liquid per day.
Calcium/Magnesium – I started supplementing with calcium and magnesium around 22 weeks gestation. These two minerals work in combination to prevent the uterus from contracting prematurely. Calcium and magnesium also help build healthy teeth and strong bones in baby. Magnesium can also help you cope with stress during pregnancy, keep bowel movements regular and is a great remedy for pregnancy-related leg cramps. While you can get both minerals from eating a healthy diet, this is a great time to consider additional supplementation. I am currently taking NOW Foods Calcium & Magnesium (1000 mg/500 mg), but will be discontinuing this towards the end of my pregnancy.
Heme Iron – As I mentioned earlier, this is something I started supplementing with much later on in my pregnancy. Iron is already included in most prenatal supplements and additional supplementation is not necessary for everyone. I personally had low iron levels to begin with and with baby stealing my reserves, I was starting to feel very weak and lightheaded. Your doctor or midwife will likely test your ferritin levels during your first prenatal visit, so you should have a good idea of where you’re at. If you do require an iron supplement at some point during your pregnancy, I recommend New Roots Heme Iron. Heme iron is known for it’s bioavailability and has less side effects than other iron supplements (such as nausea and constipation). I’m currently taking 33mg per day, but will be adjusting this dose throughout my pregnancy.
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