The importance of pre-conceptual health and fitness - FemFusion ...

As I mentioned in my last post, I am now a certified perinatal fitness specialist through the?Healthy Moms? Advanced Perinatal Fitness?Instructor Training Course.

In case the term ?perinatal? leaves a question mark in your mind, here?s the definition:

per?i?na?tal??(pr-ntl)

adj.?Of, relating to, or being the period around childbirth, especially the five months before and one month after birth.

Basically, perinatal = before, during, and after pregnancy.

One thing the Healthy Moms??course stresses is the importance of appropriate PRE-CONCEPTUAL care. By ?pre-conceptual? I am referring to the time period between when a woman stops using birth control and when her baby is conceived. It is critical that women who may become pregnant (in other words, any sexually active woman who is not trying to PREVENT pregnancy) are educated about lifestyle factors such as proper nutrition and exercise, both of which can significantly impact the health status of?mom and baby when the woman becomes pregnant.

Do you know someone who is considering pregnancy?

If so, share this information with her TODAY!

Did you know that 17 to 56 days after fertilization is the period of greatest environmental sensitivity for the developing baby? This is when MAJOR changes are taking place in terms of cell differentiation and organization, forming the essential organs and structures the little guy (or girl) will need to thrive. In the first trimester, a fertilized egg increases in mass by 2.5 MILLLION times, compared to only 230 times in the second trimester.

Although some women track their cycles to the day, many women don?t, and in some cases they may not even know they?re pregnant during this crucial EARLY period of development. Pregnancy is usually confirmed somewhere within the first trimester ? the stage when the embryo is most vulnerable. Information about how to keep mom and the developing baby healthy and safe is usually provided during the first OB appointment which ? unfortunately ? is TOO LATE in some cases.

One of my goals as a perinatal fitness specialist is to educate women who are not yet pregnant about the importance of their LIFESTYLE CHOICES on the earliest embryonic cells. Of course, even with excellent pre-conceptual care and good lifestyle choices on the part of mom, there are no guarantees. Things happen that are often beyond our control. But it?s just common sense to do what you can to assure the best possible outcomes for you and your baby!

Let?s talk about food and nutrition.

Have you tried my autumn crunch salad?http://femfusionfitness.com/2012/08/autumn-crunch-salad/

?Or my detox jello?
http://femfusionfitness.com/2012/08/detox-jello-my-successes-and-failures-so-far/

If you are preparing for pregnancy, NOW IS NOT THE TIME TO GO ON A CRASH DIET (there?s actually never a good time for a ?crash diet,? but that?s a whole different story)! Fat deposits in the hips, thighs, and buttocks are necessary to provide energy for pregnancy and breastfeeding. That?s not to say you should load up junk, but do NOT try to emulate Twiggy or a modern stick-thin starlet.

Speaking of weight, your pre-pregnancy weight status is a major determinant of fetal growth. Underweight women are at risk for having a low birth weight baby, which is not the way to start a little one?s life (if it can be avoided). Overweight (?overfat?) women ? which usually results from an intake of excess calories rather than excess nutrients ? have increased OB risks such as pregnancy-induced hypertension, gestational diabetes, and blood clotting complications. They may also be malnourished, which ? of course ? is unhealthy for both mom and baby. Malnourishment is not limited to starving or underfed people? It?s also a symptom of overeating JUNK! ?Overweight women should focus on sustainable weight loss before pregnancy (remember, I said ?sustainable? ? don?t even consider a crazy crash diet such as only drinking water and eating grapefruit).

Note that attempting weight loss during pregnancy is not recommended! Ultimately, mom should stabilize her weight 2-3 months prior to conception. This can be done safely through a combination of ?clean eating,? portion control, and exercise (see exercise info below).

Start getting in the habit of watching what you eat (specifically, what nutrients you?re taking in). Even before you become pregnant, it?s important to get enough folic acid and iron.?Iron is important because of the significant increase in blood volume and red blood cell mass that occurs during pregnancy. You will feel better during (and before) pregnancy if you aren?t anemic! Folic acid is a nutrient that is lacking in many people?s diets (unless you?re specifically supplementing with a prenatal vitamin OR being very careful in the foods you eat). Sources of folic acid include liver, dark green leafy veggies and broccoli, citrus fruits, grains, and brewer?s yeast. It is recommended that all women capable of becoming pregnant should consume 400 mcg per day to reduce the risk of having a baby with a neural tube defect such as spina bifida.?Folic acid supplementation (or, again, very careful selection of food intake) should begin prior to conception becuase neural tube closure occurs just 23-28 days after conception ? a time when most women don?t even know they?re pregnant! If you start supplementing AFTER you know you?re pregnant, it may be too late.

This goes without saying, but even BEFORE pregnancy you need to minimize or cease alcohol intake, and absolutely, positively, 100% STOP SMOKING AND/OR TAKING DRUGS. Enough said.

Let?s chat about exercise? My favorite subject, besides food.

First, if you are considering pregnancy, you really need to be exercising. Regularly exercising BEFORE pregnancy establishes a healthy ?baseline? of strength and endurance (which you will most definitely need when you?re pregnant, and even more so when you?re a new mama!). Also, if you exercise regularly pre-pregnancy you will have developed good fitness habits which will make it easier to continue to exercise throughout your pregnancy.

Which may be hard at first.

Let?s face it: During the first trimester, you?re going to be exhausted (and quite possibly nauseous to boot). You won?t WANT to exercise. And you very rightly might need a break. But if you establish positive exercise habits before pregnancy, you?ll be more likely to continue a fitness routine ? even a MODIFIED fitness routine ? throughout your trimesters, or ? at the very least ? it will be easier for you to hop back on the wagon once you?re over the acute stages of morning sickness and are feeling better/more energetic.

Pre-conception exercise is like ?training? for the big game. It just makes sense! As stated in my Healthy Moms??training manual,

The average weight gain during pregnancy is 25-35 pounds. Carrying around an extra 25-35 pounds can be very challenging if you do not prepare for it. Before going on a long hiking trip, hikers practice with heavy backpacks. Soldiers march with their gear and their weapons during training so they can prepare for a real life situation. Why should women reduce activity when they know they will be facing more challenges?

Yes! You need to gain as much strength and endurance as you can before you embark on the journey (and adventure!) of growing a new life inside of you.

?I?ll just start exercising when I get pregnant.?

No! Bad idea! Well, not the WORST idea? It?s certainly better than not exercising at all? But moms who are fit prior to pregnancy can continue their exercise routines as they move into (and through) pregnancy. It?s going to be harder to start an exercise program once you?re pregnant. First, you?re going to be tired, and second, you?ll need to start slower than a mama who began exercising prior to conception.

A few exercise specifics: Choose your exercise carefully. Hyperthermia (an increase in core body temperature) can be a risk factor to the developing fetus, and again, this can be a problem PRE-CONCEPTUALLY because you may not know the EXACT DAY that you become pregnant. In the ?olden days? people were very concerned about hyperthermia and used it as an excuse to avoid exercise altogether. We now know that moderately strenuous exercise is not a problem for pregnant women. However, very vigorous exercise for sustained periods of time can cause an increase in human core temperature. So the take home message is: Pre-pregnancy (when you?re trying to conceive but may not know the exact day that you become pregnant) and early pregnancy (when so many things are changing and forming in the embryo) are not the best times to sign up for an ultra-marathon in the desert. It?s also not a time to frequent hot tubs and saunas on a regular basis. Just exercise caution in the short-run? It may help you and baby in the long-run.

If you enjoy vigorous, sustained activities, and if you?re comfortable with your level of fitness and are not willing/able to slow down your training schedule, just be sure to dress in layers to avoid overheating, and drink plenty of water before, during, and after your exercise session.

The next two points are a bit ?random,? but worth mentioning:

No scuba diving during pregnancy! Although research is inconsistent about the following risks, you need to be aware of the following possibilities: 1) decompression sickness in fetuses (this was seen in experimental non-human animals), and 2) maternal inhalation of compressed gases. If you just can?t give up scuba diving, go no deeper than 33 feet during the preconceptual period (all the way through pregnancy).

Speaking of water sports: Water skiing may also be dangerous because skiers traveling greater than 30 mph have experienced ? wait for it ??a vaginal douche effect! Funny, yes? But not so funny if you?re pregnant and experience complications as a result.

Finally?

Kegels. As I?ve stated before, kegels are not bad! You will ABSOLUTELY BENEFIT from doing kegels pre-pregnancy and throughout pregnancy in order to establish the habit of regularly exercising and moving the pelvic floor muscles. Strong, supple pelvic floor muscles provide better support for the growing uterus (and the pelvic organs that will eventually be pressing into the pelvic floor region). Furthermore, the increased body awareness that comes along with practicing kegels regularly will allow you to be able to release the pelvic floor muscles more easily during the birth process. With proper training, the pelvic floor muscle will become more responsive. You will be able to contract them when you need them to contract (i.e. when you?re rushing to the bathroom because you have to pee for the 10th time in an hour), and you?ll be able to relax them when you need them to relax (when you?re having a bowel movement, when you?re practicing core breathing for relaxation, and ? most importantly ? when you?re in labor!!!). Of course, proper pelvic floor conditioning can also prevent (or limit) the incidence of stress incontinence, which occurs for many women ? often for the first time ? during pregnancy.

A few tips: Don?t practice your kegels while urinating, and aim to practice them at least 3-5 times/week prior to conception (and throughout pregnancy). Some sources say 50 times each day, some say 100, some say 10? I say do whatever amount is sustainable for YOU, and always remember to RELAX FULLY BETWEEN EACH CONTRACTION. Click here for a post that describes ?kegeling? in detail, and click here for a post that describes ?the reverse kegel? for relaxation.

There?s a lot to think about, but it?s worth it in the end!

Always remember that kegels alone does not count for a total core strengthening program. For total core strengthening, you will need to incorporate all of the following muscle groups into your fitness routine: the pelvic floor, glutes and hips, abdominal muscles, and back muscles. Proper breathing is essential as well in order to fully utilize your breathing diaphragm (the ?ceiling? of your ?inner core?) to its maximum potential.

Lastly, establish good postural habits. Your body goes through significant postural changes during pregnancy: As the uterus grows and expands the center of gravity shifts forward, creating a ?sway-backed? look (increase lumbar lordosis). To compensate for the lordosis ? and also because the breasts enlarge and get heavier ? the upper spine tends to round (thoracic kyphosis). The shoulders tend to hunch forward, the head often juts forward? And that?s just the upper half of the body. The hips, knees, ankle, and feet joints are affected as well!

Now?s the time to think about posture! (This picture shows good posture and alignment.)

Learn how to find and maintain proper posture NOW. Again, it?s all about establishing good habits and a HEALTHY BASELINE in the pre-conceptual stage! For a video about finding proper posture and alignment, check out my video titled ?Look Five Pounds Lighter With This Trick?:

If you need some ideas for pre-pregnancy exercises to begin BEFORE you start trying for baby, check out my ?Pre-Pregnancy Exercises? video:

I hope you?ll share this information with someone who is ready to start trying for a bambino! If YOU are the one trying for a little one, good luck! I wish you nothing but health and happiness as you begin to think ?in the family way.?

Source: http://femfusionfitness.com/2012/12/the-importance-of-pre-conceptual-health-and-fitness/

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