Take a break or take a nap, but just relax -- especially if you're pregnant.
As exciting as it is to expect a baby, many women also find those nine months uniquely stressful. There are books to read, endless doctors' appointments, plus fatigue and mood swings. And most women juggle it all while holding down their day job.
We've all heard tales of late night pickle cravings and pralines 'n cream dreams. But now comes word that the strains of pregnancy can cause some expectant mothers not only to eat more than they need to but to avoid good foods that both Mom and the baby need.
In stressful times, pregnant women are no different than the rest of us: they load up on carbohydrates, fatty foods, sweets and snacks. Such indulgences, however, can mean a diet deficient in vitamin C and folate, according to a new study. Vitamin C helps manufacture chemicals that allow brain cells to talk to one another, while also strengthening the body's defense against stress. Folate promotes normal nerve cell growth and maintenance.
Laura Caulfield, a professor of nutrition at Johns Hopkins University in Baltimore examined the diets of 130 women with low-risk, normal pregnancies. Women who reported feelings of stress tended to eat more breads and snacks high in fat, protein, iron and zinc than other foods. Anxious feelings were associated with a lower intake of vitamin C, found in fresh vegetables and fruits. Stressed out moms-to-be also ate less meat than other women.
And in general, frazzled pregnant women simply ate more. "While eating more food led to an increase in some important micronutrients," says Caulfield, "it also lead to a decrease in others."
If potato chips and cinnamon buns crowd out healthy foods, pregnant women may find themselves in a vicious cycle of comfort foods and bad moods. That's because nutrients like folate (also known as folic acid) and related to B vitamins are known to give mood a boost. Carbs and fat may make pregnant women feel worse.
Folate and other B vitamins help rid the body of homocysteine, a harmful byproduct of protein metabolism that is linked to depression and heart disease. B vitamins and folate are also crucial for the developing brain of a fetus as well as the growing brains of small children.
Fortified cereals, dried beans, brown rice and broccoli are excellent sources of folate. But no one food contains all the nutrients that a pregnant women needs, so a varied diet is essential.
When in doubt, a daily supplement can fill the gaps. In fact, any woman who might become pregnant should be sure to check that she's getting enough folic acid, which has been shown to prevent birth defects when consumed before conception.
Since fatigue and stress go hand-in-hand with pregnancy, the Johns Hopkins researchers hope their study will help doctors advise their patients about eating patterns they could unwittingly fall into. In the realm of "knowing is half the battle," the researchers say just being aware of potential eating pitfalls might help woman take better care of themselves during such a pivotal time.
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