How to Have a Healthy Pregnancy in Your 40s
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Maintaining a healthy pregnancy in your 40s is essential not only to the health of your baby but also to your own individual health. In this blog post, we will go over some of the ways you can maintain a healthy pregnancy and some of the things I did during my pregnancy in order to stay healthy.
Why Having a Preconception Plan Allows for a Healthy Pregnancy
One of the main ways to ensure a healthy pregnancy, not just for women in their 40s but for anyone, is to have a solid preconception plan. This plan includes taking specific nutrients to support egg quality, focusing on healthy nutrition and exercise, and addressing any pre-existing conditions. Starting early, at least three to four months before getting pregnant, is essential.
It is important to note that stabilizing any pre-existing conditions such as type 2 diabetes and high blood pressure before pregnancy is crucial because they can negatively impact pregnancy outcomes.
Boosting your health before you conceive will really help you to have a healthy pregnancy and to deliver a healthy child.
Healthy Eating During Pregnancy
During pregnancy, healthy eating becomes even more important. While you may be eating for two, the focus should be on consuming higher quality foods, such as fruits and vegetables that are high in antioxidants, water, and fiber. Choosing high-fiber carbohydrates and a variety of proteins, including high-quality omega-3 fatty acids from fish, is also recommended.
However, it is important to be cautious of toxic fish. To learn which fish may be beneficial and which fish should be avoided check out Seafood Watch by the Monterey Bay Aquarium. You can also consider vegetarian sources of protein. Aim to meet your nutritional needs but consult with a healthcare professional or nutritionist to determine the appropriate protein and nutrient intake for your individual situation.
Exercise and Physical Activity
Exercise is beneficial during pregnancy, whether you're new to it or already active. If you're new to exercise, consult with your OB-GYN or midwife. If you're already active, there's usually no need to drastically reduce your activity level, but some modifications may be necessary.
Working with a personal trainer who specializes in prenatal exercise can be helpful in developing a safe and effective exercise routine. In my personal experience, I work with a personal trainer once a week, attend ballet classes, and practice prenatal yoga for its specific benefits. Find a center that offers prenatal-focused classes or explore online options.
I highly recommend the Prenatal Yoga Center in NYC . They do both yoga classes in person and online.
The Importance of Sleep During Pregnancy
Adequate sleep is essential during pregnancy, although it can be challenging at times. While quality sleep is crucial, the first trimester may bring disruptions to sleep due to hunger fluctuations, increased bathroom visits, and nervous energy.
As pregnancy progresses, sleeping on your side can become uncomfortable if you're not accustomed to it. Using pillows for support, such as placing them between your legs, can help improve sleep quality. What’s more, establishing a bedtime routine and prioritizing restful sleep as much as possible is essential.
Building a Support System
Having a strong social support system is vital during pregnancy. This support can come from family members, friends, or even a prenatal community, like the one I found at the Prenatal Yoga Center in Manhattan. Connecting with others who have gone through a similar journey or have experience with pregnancy can provide a great deal of support and advice. Reach out to friends, join support groups, and foster connections that will provide you with the support you need throughout your pregnancy and even perhaps beyond.
Best Supplements for a Healthy Pregnancy
Supplementation can play a role in supporting a healthy pregnancy. Instead of a standard prenatal, consider incorporating specific nutrients that are essential during pregnancy. Some recommended supplements include:
1. Folate: Choose a methylated form of folate, such as the one by Pure Encapsulations. Taking folate before getting pregnant is important for supporting egg quality.
2. Iodine: Aim for a minimum of 150 micrograms daily, preferably 225 micrograms, in conjunction with other minerals like zinc.
3. DHA: Look for a high-DHA fish oil supplement, with at least 800 milligrams of DHA. Pharmax offers a liquid form, but capsules are also available. Vegans can opt for algae-derived DHA.
4. Choline: Consider supplementing with 250-500 milligrams of choline, as it is important for brain development.
5. Probiotics: Choose a probiotic formulated for female flora, with strains like Lactobacillus rhamnosus, Lactobacillus reuteri, and Lactobacillus crispatus. Vital-Aid, Allergy Research Group, and Hair Labs offer good options.
6. Calcium: While it's important to obtain calcium from food sources, additional supplementation may be necessary. Pure Encapsulations offers a calcium supplement formulated with vitamin D and K for optimal absorption.
7. Vitamin D: Most pregnant individuals may need 1000-2000 IU daily. Make sure to get adequate sunlight exposure or supplement accordingly.
To purchase physician grade supplements, head to my Fullscript where you will receive 10% off your first order.
Click here to purchase: https://us.fullscript.com/protocols/ibranin-dr-ivy-s-optimal-pregnancy-plan
The Advantages of Being an Older Mom
While there are definitely some challenges to being pregnant in your 40s, there are also unique advantages which may not be immediately apparent. Some benefits include:
1. Financial stability: Many individuals in their 40s have established stable careers and financial security.
2. Emotional maturity: Older parents often have more emotional maturity and life experience, which can positively impact their ability to support their children.
3. Better support network: Older parents may have a stronger support network of family and friends.
4. Potential for longevity: Studies have shown that women who conceive in their 40s may be four times more likely to reach the age of 100.
5. Educational advantages: Children born to older mothers are more likely to have better educational outcomes and are prone to fewer injuries, according to some studies.
Natural Remedies for Uncomfortable Pregnancy Symptoms
Pregnancy comes with its share of uncomfortable symptoms. Luckily, there are a number of natural remedies you can take which can be beneficial. Here are some common symptoms and natural remedies to consider:
1. Morning sickness: Eat what works for you, whether it's crackers or other easily digestible carbohydrates. Vitamin B6 and ginger supplements or candies can also provide relief.
2. Muscle cramps: Magnesium supplementation, both orally and topically, can help alleviate muscle cramps. Applying Tiger Balm or Bengay and getting massages from professionals experienced in prenatal care can also be beneficial.
3. Insomnia: Magnesium supplementation, having a snack before bed, and establishing a proper unwinding routine can aid in getting better sleep.
4. Heartburn: Aloe juice, avoiding GI irritants like coffee and acidic foods, and consuming papaya enzymes can help manage heartburn.
5. Constipation: Consuming a high-fiber diet, incorporating probiotics, staying hydrated, and considering magnesium supplementation can relieve constipation. Regular physical activity also promotes healthy digestion.
Although many consider getting pregnant in your 40s as risky, it is definitely possible to have a healthy normal pregnancy at this age. The most important thing when it comes to having a healthy pregnancy is to do what you can to look after yourself: eat healthily, exercise regularly and do what you can to relieve uncomfortable pregnancy symptoms.
If you would like more assistance in maintaining a healthy pregnancy or in getting pregnant. Click below!
FAQs
How many hours should a pregnant woman sleep?
A pregnant woman should be getting between 8 and 10 hours sleep a night. If you are getting less than 8 hours, consider some of the sleep recommendations in this blog post.
How much water should you drink during pregnancy?
During pregnancy you should drink between 8 and 12 cups of water.
What food should you be eating during pregnancy?
I usually recommend a Mediterranean diet because it contains a good range of vegetables, fruits, good fats and omega 3’s. If you want to find out more about the Mediterranean diet read my blog post: Why this Naturopath is All About the Mediterranean Diet
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