Pregnancy Pregnancy is a time of great change and excitement, and is a time to focus on the health and wellbeing of you and your developing baby. Nutritional recommendations: • Important for three months before conception and during pregnancy, Folic acid is vital for the prevention of defects of the brain and spinal cord such as spina bifida which can occur in newborns when there is a deficiency in folic acid. • Intake of essential fatty acids from fish oil or flaxseed oil are essential during pregnancy for healthy growth of the eyes and brain of the developing baby. • Take a daily Multivitamin with good levels of vitamins and minerals such as iodine, calcium, magnesium, selenium, zinc, and B Vitamins. • Red raspberry leaf tea drunk in the last trimester of pregnancy helps to strengthen and tone the uterus, preparing it for childbirth. • Nettle leaf tea or floradix are excellent for supplying adequate iron. Blood volume increases dramatically during pregnancy in order to supply both you and your baby, so iron levels must be sufficient in order to cope with the change in blood volume. Before taking supplemental iron, please have your iron levels checked by your doctor. • Green superfood powder can be added to your diet for the extra nutrition that green foods provide. • Morning sickness can be alleviated with homeopathic nux vomica and/or ginger (available in tea, capsules, or tincture, depending on your preference). Acupuncture at the Health Zone Clinic is a useful therapy for treating morning sickness. Other tips and hints: • Eliminate caffeine and alcohol. • Pregnancy yoga offers relaxation and gentle exercise throughout your pregnancy. • Aim for 8-12 servings of fruits and vegetables each day so that your nutritional requirements are met. • Aim for 1.5 – 2 litres of water per day for adequate hydration. • Get the essential fatty acids that you need from your food by eating nuts seeds, oily fish such as salmon or sardines on a daily basis. • Try Pregnancy Massage at the Health Zone Clinic for relief of muscle strains and pains, and stress relief.