Natural means to promote a healthy pregnancy and birth
Natural means to promote a healthy pregnancy and birth
In a time when the search for natural and holistic health solutions is increasingly in focus, the topic of a healthy pregnancy and birth is also increasingly the focus of scientific interest. The importance of a balanced diet, targeted movement and proven relaxation techniques cannot be assessed highly enough when it comes to promoting the well -being of mother and child. Natural remedies in birth preparation, supported by scientific knowledge, also gain in importance. This article illuminates the essential aspects of a natural -based approach to support a healthy pregnancy and birth and offers a profound insight into the role of nutrition, the importance of movement and relaxation techniques as well as the effectiveness of natural remedies in the context of birth preparation. Immerse yourself in the world of natural health promotion to lay the foundation for safe and fulfilling birth experience.
The role of nutrition during pregnancy: influence of natural nutrients on mother and child
A balanced diet during pregnancy is crucial for the healthy development of the fetus and the well -being of the mother. Various vitamins, minerals and other nutrients play a specific role. For example, folic acid supports the preventive development of the neural tube in the fetus, while iron reduces the risk of anemia in the expectant mother.
- folic acid: The daily need is 600 micrograms (µg) and can be covered by food such as dark green leafy vegetables, legumes and enriched grain products as well as dietary supplements.
- iron: A supply of 27 milligrams (MG) per day is recommended. Iron -rich foods contain red meat, poultry, fish, lentils and enriched grain products.
- calcium: important for the development of the bones of the fetus. A daily recording of 1000 mg is recommended, accessible by dairy products, green leafy vegetables and enriched foods.
- omega-3 fatty acids: contribute to the development of the brain and the retina in the fetus. Good sources are high -fat fish, such as salmon and mackerel, as well as walnuts and flax seeds.
The nutrient absorption has direct effects on both the physical and the mental development of the child. Studies show that a sufficient supply of specific nutrients can reduce the risk of certain birth defects during pregnancy and have a positive impact on the child's long -term health.
| nutrient | daily need
| |
|---|---|---|
| folic acid | 600 µg | Dark green leafy vegetables, legumes, enriched grain products |
| iron | 27 mg | red meat, poultry, fish, lenses |
| calcium | 1000 mg | dairy products, green leafy vegetables |
| omega-3 fatty acids | n/a | fat -rich fish, walnuts, flax seeds |
becoming mothers should note that certain nutrients should not be taken over excessively. For example, an excessive vitamin A recording can have negative effects on the development of the fetus. Therefore, a careful selection of nutritional supplements and advice from a specialist is essential.
Diet during pregnancy forms the basis for healthy pregnancy and can lay the basic stones for the long -term health of the child. A conscious and needs -based diet should therefore be an integral part of pregnancy.
movement and relaxation techniques: strategies for promoting well -being during pregnancy
The integration of physical activity and relaxation methods into everyday life during pregnancy is crucial for the health and well -being of mother and child. Movement can alleviate certain pregnancy complaints, improve the mood and increase physical endurance for birth. Relaxation techniques can reduce stress -induced symptoms and have a positive impact on the course of pregnancy.
- moderate movement: recommended for at least 150 minutes of moderate intensity aerobic activity per week. This includes running, swimming and cycling. Special prenatal yoga and Pilates courses are also beneficial.
- pelvic floor training: strengthens the pelvic floor muscles, which is useful during pregnancy and birth.
- breathing exercises: promote relaxation and can be helpful during contractions.
The movement should be adapted to individual well -being and physical possibilities during pregnancy. Extravagant and risky sports should be avoided. In case of doubt, a consultation with the caring doctor or a midwife is advisable
Relaxation techniques such as meditation, mindfulness exercises and light yoga practices can help reduce stress and improve sleep quality. These practices also strengthen mental preparation for birth and promote positive pregnancy experience.
Scientific studies support the positive effects of regular exercise and relaxation techniques on pregnancy. A study in the Journal of Physical Activity and Health found that regular, light to moderate physical activity reduces the risk of pregnancy diabetes, preeclamps -like conditions and the need for caesarean section deliveries. In addition, in research work, which is published in National Center for Biotechnology Information , was shown that relaxation and breathing exercises can contribute to a reduction in fear and stress.
The implementation of these practices in everyday life does not require extensive training or special equipment. Simple instructions and exercises can already make a significant difference in perception of pregnancy and birth. The regular and conscious execution is important to achieve the maximum effect.
The importance of natural remedies in birth preparation: a scientific consideration
The use of natural remedies for birth preparation has increasingly gained popularity in recent years. Scientific studies underline the effectiveness of different vegetable preparations and methods to support the birth process. This shows that certain herbs and techniques can not only help prepare the body for birth, but also to minimize possible complications during birth.
- raspberry leaf tea : A systematic review indicates that the consumption of raspberry leaf tea can contribute to the shortening of the second phase of birth in the past few weeks of pregnancy without negative influencing the mother or child.
- datteln : The regular consumption of dates in the last weeks before childbirth is associated with increased cervical maturity and a lower need for pharmacological entry or funding.
- acupuncture : Studies suggest that acupuncture can be an effective method for pain relief during birth and could also have a positive effect on the duration of birth.
| raspberry leaf tea | shortening of the second birth phase |
| datteln | increased cervical ripeness |
| acupuncture | pain relief, possible shortening of the birthplace |
Finally, it can be stated that a combination of a balanced diet, targeted movement and the use of natural remedies can contribute significantly to the promotion of healthy pregnancy and a relieved birth. The strategies considered underline the importance of a holistic approach that takes into account both the physical and mental health of the expectant mother. Scientific research confirms the positive effects of these natural means, but also suggest that individual needs and preconditions have to be taken into account in order to achieve optimal results. Since every pregnancy is unique, the selection and combination of the approaches mentioned should always be made in consultation with medical specialists in order to ensure a secure and beneficial environment for mother and child.
sources and further literature
references
- World Health Organization. (2016). Who Recommendations on Antenatal Care for A Positive Pregnancy Experience. Geneva: World Health Organization.
- German Society for Nutrition e.V. (2017). Diet during pregnancy. Recommendations for action.
- Hauner, H., et al. (2012). Handbook nutrition and fat metabolism during pregnancy and breastfeeding. Kirchheim-Verlag.
Studies
- Hodnett, E. D., et al. (2013). Continuous Support for Women During Childbirth. Cochrane Database of Systematic Reviews, Issue 7. Art. No.: CD003766.
- Kongnyuy, E. J., & Wiysonge, C. S. (2007). A Systematic Roundomized Controlled Trials of Prenatal and Postnatal Vitamin A Supplementation of HIV-Infected Women. International Journal of Gynecology & Obstetrics, 96 (3), 227-234.
- Romm, A. (2018). The Natural Pregnancy Book: Your Complete Guide to a Safe, Organic Pregnancy and Childbirth with Herbs, Nutrition, and other Holistic Choices. Ten speed press.
further literature
- Gnoth, C., & Mallmann, P. (2013). Natural help with the desire to have children. Trias.
- Leitzmann, C., et al. (2019). Nutrition in prevention and therapy: a textbook. Hippocrates.
- Zimmermann, M. (2013). Fetal and Neonatal Iron Metabolism. Acta Paediatrica, 104 (467), 1-7.
- Stadelmann, I. (2014). The midwife consultation. Stadelmann Verlag.