8 small changes in life that every woman who wants children should make - voila! health

This is not the time to give up carbohydrates.

A pregnant woman (Photo: ShutterStock)

Are you planning a pregnancy?

Or maybe you are already pregnant?

breastfeeding?

Here are 8 tips to help you be healthier, have a healthier pregnancy and ensure the quality of your breast milk is better.

What it means?

First of all, it is recommended to avoid industrial oils such as canola oil, corn oil and cottonseed oil, it is also recommended to avoid gluten, soy products, sugar and processed foods.

What then is recommended to eat?

It is recommended to eat real foods such as vegetables, fruits, eggs, meat, fish, chicken, nuts, and seeds.

Do not limit the amount of healthy food you eat, and be sure to eat to your heart's content at every meal.

Both fat and carbohydrates are important for fertility.

Make sure that the fat and carbohydrates make up at least 20 percent of the total calories you eat.

If you eat a low-carb diet and have trouble getting pregnant, or if you don't produce enough milk while breastfeeding, it is recommended that you increase the amount of carbohydrates you eat.

Salmon is healthy for the brain of the fetus.

Salmon fish in the oven (Photo: ShutterStock)

3. Be sure to eat at least 450 grams of oily fish every week.

The omega-3 fatty acids called DHA and EPA found in fish are essential for the normal development of the fetal brain.

Recommended oily fish include wild salmon, sardines, mackerel and herring.

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In the first trimester, eat the same amount of calories as your usual.

In the second trimester, increase the amount of calories per day by 200-300 calories.

In the third trimester, the amount of calories is increased by 400-500 calories per day.

And with full breastfeeding, increase the amount of calories by 300-500 calories per day.

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Experts recommend that pregnant women eat this food twice a week

To the full article

5. Be sure to eat foods rich in fat-soluble vitamins

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These vitamins are vitamin A, vitamin D, and vitamin K2, and they are important for both fertility and a normal pregnancy.

Foods rich in vitamin A include: liver, egg yolks, and milk from pastured animals.

Foods rich in vitamin D include fish such as wild salmon and sardines, and it is also important to get sun exposure to increase vitamin D levels.

Foods rich in vitamin K2 include chicken liver, and dairy products from pastured animals.

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Both too little physical activity and too much physical activity can negatively affect fertility as well as increase the risk of gestational diabetes.

Try to combine aerobic activity and training against resistance (such as walking or jogging and lifting weights), and do the physical activity 3-5 days a week.

Do not get into a state of overtraining because this is a source of stress that can lead to hormonal imbalance and damage to fertility.

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Sleep should be a top priority even before you get pregnant.

Exposure to light during the day and darkness during the night will help you maintain the balance of your hormones.

And make sure your sleep hours are quality.

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Stress can greatly harm both fertility and pregnancy and breastfeeding.

It is important that you include stress-reducing methods such as meditation, deep breathing or yoga in your daily routine.

• health

Tags

• pregnancy

• nursing

• fertility

• diet

• Nutrition during pregnancy