Nutrition and sports during pregnancy

Například bychom si měli dát pozor na několik, slušně řečeno, nepodložených rad, které by nám zrovna dvakrát nepomohly. A protože jich koluje internetem spousta, můžeme se na některé z nich podívat. Skrze prsty, samozřejmě!

For example, we should be careful about some "unfounded" (to avoid nastier words) advice that are not really helpful. And because the Internet is full of them, let's take a look at some. Through the eyes of others, of course!

List of "pregnancy myths" that you can say goodbye to

1. You are expecting a child, you should eat for two!

Even though pregnancy requires an increased intake of nutrients, it is not important to eat literally for two. Uncontrolled weight gain could have a harmful effect on the health of the mum and of the baby, too. The goal of the pregnancy is not to gain on weight, but to secure an optimal health of the two.

Quality diet is key. The main part of the nutrition should be made of healthy and fresh foodstuff that contain quality macronutrients, but also enough micronutrients. Whether it is fresh fruits, vegetables, whole grain products, or quality proteins.

Regarding supplements, it is usually recommended to supply - folic acid, iron and calcium, or omega-3 enriched with vitamin D. These supplements should be used based on recommendation and they should not contain excessive amounts of other substances, such as vitamin A, that might even be undesirable in larger doses during pregnancy.

You can enjoy an oat bar Flapjack without any worries or, if proteins in regular foods is not your choice, you can supplement them in our tasty and quality Whey proteinem.

It is important to be careful about herbs, since many of them might be potentially harmful for the fetus, or may adversely affect the process of the pregnancy. Some herbs may stimulate uterine muscles, affect hormones, or have other effects that might be undesirable.

2. Pregnant women should not exercise

If we do not talk about high-risk pregnancy, when the doctor would put specific boundaries to the mother, it is important to realize that physical activity during pregnancy is completely natural and is very beneficial for the health of the mother and the baby. Appropriate exercises and activities not only strengthen the muscles, but uplift the mood, help with peristalsis of the digestive tract, and may help decrease the risk of complications.

Majority of women may continue with their exercises, even though it is necessary to adjust the level of intensity and type of training. Swimming, walks, yoga, and exercises on a gym ball are usually the most suitable activities. It is important to listen to your body and avoid those types of exercises that might cause excessive pressure or a risk of falling.

3. No more ab exercises

It is true that work out on your abdominal muscles ad contract them excessively may be, at least during the advanced part of the pregnancy, when the belly is growing, very undesirable. And it would be quite unnatural to do it, anyways. We are talking about exercises such as classic crunches, that may cause excessive pressure on the pelvic and rectus abdominis muscles. Nevertheless, there is a wide range of exercises that might be very useful. It is not about cutting your abs, but to maintain balance between all muscle groups to, for example, avoid chronic back pain caused by overloading the lumbar spine erectors.

If you are used to work out, then the exercises that might be beneficial could be core stabilization exercises, or easier versions of planks based on your condition. It is always important to use common sense and if you don't feel comfortable during some exercise (not to be mistaken with laziness), then simply avoid it. Other suitable exercises will be those when you are lying on your back and you pull your legs towards your torso, but at the same you are avoiding an excessive muscle contractions that would cause a strain on the pelvis or belly.

Pelvic floor strengthening could also be suitable for many moms, nevertheless its regular exercising should begin mainly after the birth, when it is very beneficial for speeding up the recovery.

If you do not have many experience with exercising, but you would like to implement some into your regime, the best idea is to ask an experienced professional or consult with your doctor.

4. Don't drink too much, you go pee all the time!

Not only sufficient nutrition is vital during pregnancy, but the sufficient intake of liquids is equally important. Staying hydrated is essential for proper fetal development and prevention of problems such as urinary tract infections. Not only for future mums we recommend high-quality baby water from the Artesian spring Nartes.

5. Avoid all kinds of meats!

Meat is an important source of iron and protein. It is suitable to choose lean types of meat and care thoroughly about the safety of consumption - no raw or under-cooked meat. Leave the tartare to the daddy for now.

Consumption of fish such as salmon, cod, trout, or sardines is also beneficial, because they are rich in omega-3 fatty acids. For example DHA ïs useful for normal development of brain and eyes. However, it is important to choose fish with a low mercury content and choose carefully based on their origin. If you are not sure about the mercury content, it is better to supply omega-3 with quality food supplements instead.

6. No cold showers and cold exposure!

If you are used to cold exposure, it is not necessary to give it up completely. Mild forms of exposure to cold are not unhealthy during pregnancy, as long as the mom-to-be is prudent and adjusts the process to her individual needs and comfort. Ideal form can be more gentle ways, such as short showers with changing temperatures or easier exercise in colder environment.

Swimming across icy Vltava river can be done by your husband, if he desires!