Womens Health – Pregnancy Nutrition is for All Women of Child Bearing Age

During pregnancy your nutrition needs are going to increase. Even before becoming pregnant it is a good idea to make every effort to start eating healthy and taking a women’s multivitamin. A prenatal multivitamin is a better choice during pregnancy.

Let’s start with the recommended daily intake of food during pregnancy.


7 or more Fruits and Vegetables (3 fruits/4 vegetables)

Fruits and Vegetables high in vitamin C are the best. These include strawberries, melons, oranges, papaya, tomatoes, peppers, greens, and broccoli.

9 or more Whole Grain Products

A fortified breakfast cereal containing iron and folic acid is the best way to start each day. Enriched bread, rice, pasta, and any whole grain product are your other choices.

4 or more dairy products

Low-fat milk or non-fat milk, yogurt, and cheese are the obvious choices.

60 grams of protein (two or more 2-3 ounce portions of lean meat)

Other sources of protein include eggs, nuts, dried beans, and peas. Do not eat undercooked or uncooked meat or fish. (NO SUSHI) Do not eat deli luncheon meats



Some fish are higher in mercury content than others. Mercury can cause problems with your growing baby’s brain and nervous system.

Fish to avoid completely:

king mackerel
golden snapper
white snapper

Fish eating limitations:
Limit your intake of fish to 12 ounces a week
Limit your intake of white tuna or tuna steak to 6 ounces a week

Safest fish to eat:

light tuna


Calorie intake should only be increased by 300 a day during pregnancy for the average woman.
Weight gain should be around 28-40 pounds for women that are underweight at pregnancy.
Women that are overweight at pregnancy should gain only 15-25 pounds.
Weight gain should be around 2-4 pounds the first trimester and 3-4 pounds a month for the remaining time.
Excess weight gain is hard to lose after pregnancy because your body’s fat increases up to one third during pregnancy.
Breast feeding burns 500 or more calories per day making it easier to lose weight.
Consult your health care provider for your specific healthy weight gain.

Vitamins and Minerals

Check the RDA chart for your needs during pregnancy.

Folic Acid is a special concern because a deficiency can lead to neural tube birth defects. Your multivitamin should contain 400 mcg of folic acid. Birth defects happen before you even know you’re pregnant so always take a multivitamin with folic acid during child bearing age.

Vitamin C taken in doses over 500 mg/d can lead to your baby being born dependent on large quantities of vitamin C.

Iron is also of special concern because the average American diet does not provide enough iron during pregnancy. If your prenatal multivitamin does not contain enough iron your doctor will prescribe an additional supplement. Iron is needed for you and the baby to have healthy teeth, bones, and blood.

Water is often overlooked during pregnancy but it is vital for you and your baby. It carries the nutrients from your body to the baby and it helps prevent constipation, hemorrhoids, swelling and urinary tract infection. A minimum of 6 eight ounce glasses a day is required. Juice can count toward your 6 glasses but be careful of the added calories. Any drink containing caffeine actually reduces the fluid in your body and cannot count towards your 6 glasses.

Calcium is needed by you and the baby for strong teeth and bones. During pregnancy you need 1,000 mg/d and 1,300 mg/d if you are less than 18 years old.

Alcohol Consumption

There is no safe time or amount of alcohol to consume during pregnancy. No alcohol is the only way to insure the health of your baby. Alcohol you drink goes to your baby through the umbilical cord. Alcohol affects the baby’s growth, the baby’s brain, and can cause birth defects. These effects will remain with your unborn child for his/her entire life. FASD (Fetal Alcohol Spectrum Disorders) is the name given to anyone affected by their mother’s alcohol consumption during pregnancy. Problems learning, memory retention, and hearing are just a few things that alcohol can do to your child.


Caffeine in large quantities can lead to low weight babies. It also reduces the amount of vital water in your body. Although not yet proven, some studies suggest that it may harm the fetus. While not as dangerous as alcohol it should still be avoided.


Diabetics can have perfectly normal babies like every other woman. There are a just a few things you need to be careful of.
1. Keep your blood sugar under control for a minimum of 3 months before becoming pregnant.
2. Make sure you get enough folic acid at all times during your child bearing years (400 mcg/d).
3. Don’t let your blood sugar get too high during pregnancy. This can lead to birth defects or your baby having blood sugar level problems

Ways To Control Morning Sickness

*Eat 6 small meals instead of 3 large ones

*Don’t go without eating for long periods of time

*Don’t drink fluids with your meals

*Don’t eat greasy, spicy, or fried foods

*Avoid unpleasant smells

*Don’t get over tired

Pregnancy and Teeth – What You Should Really Know

While for most of us, oral health is limited to daily brushing and flossing and visiting the dentist every six months, there are some people with special health considerations that have an influence on their oral and dental health. There can be no doubt that lifestyle and genetics play a big part in determining whether or not you have strong, white and attractive teeth. However, should you contract a disease like diabetes, or should you fall pregnant, your oral health may be affected quite severely.

It is important to remember that your oral health is a reflection of your state of health in general. HIV/AIDS, excessive stress, smoking, cancer, diabetes, and even certain kinds of medicines may have an effect on your teeth. For this reason, you need to ensure that you are living a healthy lifestyle and that your doctor and dentist are always fully informed about changes in your state of health. In particular, should find yourself the victim of a serious condition; consult your dentist as soon as possible, to find out whether there are any considerations to take into account for the benefit of your oral health. Pregnancy can affect the state of your teeth quite substantially, so visit your dentist regularly.

Pregnancy causes a wide variety of changes in every woman’s body, and these often have a considerable effect on her mouth and teeth. There is an old wives’ tale that one loses a tooth with each pregnancy, and while women will certainly notice a difference in their oral health during and after their pregnancy, there are a number of steps they can take to minimize the risk and ensure their teeth stay as healthy as possible. The first factor influencing oral health is the change in a woman’s hormonal profile, which not only gives rise to the mood changes associated with pregnant women, but also leads to inflamed gums.

This inflammation causes the gums to swell, which makes cleaning teeth, and the important junction between the crowns and gums, more difficult. As a result, many women end up with pregnancy gingivitis, gum disease caused by pregnancy. Gingivitis tends to occur more often during the second trimester of pregnancy. This is because estrogens levels rise, increasing blood flow to all the body’s tissues. As a result, when cleaning their teeth, pregnancy women often notice that gums start to bleed. This is not a sign that the gums have been injured. Rather, it is an indication that extra care must be taken to ensure that brushing and flossing are as efficient as possible.

8 Common Women Health Issues

Health is the greatest asset anyone can possess. But, changing lifestyles and imbalances in the immune system have taken a toll on this greatest asset especially in women. Women’s health issues are unique and the effects of a same disease are not the same for men and women. Here are some common health’s issues that women must be aware of as many of the threats to women’s health can be prevented with timely care and a little bit of change in lifestyle.

Heart diseases

Women are more vulnerable to heart diseases than men are and experience the worst impacts of the disease. Besides the worst-case condition, women are more prone to the disabilities and side effects. The major reason why women suffer the worst is that they are diagnosed only at the later stages of the disease or are left undiagnosed. The symptoms are unique to women and are often missed by both patients and doctors.


Lung cancer and breast cancer are the most common types of cancers affecting women. Breast cancer alone stands responsible for about 1% of female deaths worldwide. Regular check-ups and lifestyle changes can reduce the risk of meeting with this unfortunate condition.


Women are more prone to strokes in the recent years. The two main causes of stroke are diabetes and hypertension. Present day women are juggling with various responsibilities both at home and work which leads to mounting stress and problems like hypertension.Diabetes has already become a common disease thanks to junk food, fast foods, unhealthy diet and lack of exercise.

Polycystic ovarian syndrome

Besides the killer diseases, women are the victims of few annoying non-lethal health issues like PCOS. PCOS is an endocrine disorder that affects about 5 to 10 % of women of reproductive age. It causes small cysts in the ovaries and affects the reproductive ability of a woman. The symptoms include loss of hair, obesity, infertility, irregular periods, hirsutism and high insulin.

Weight gain

Obesity or weight gain is a major health issue many women face. Though proper exercise and diet control can combat this issue, women are reluctant to take it up seriously until it becomes too hard to cut down their weight.


Every middle- aged women should start thinking about boosting their bone health more than fixing their wrinkles because osteoporosis can make a woman’s life very bitter. Bone formation typically stops around the age of 30 and focus is shifted towards maintenance of the old bone.Adequate calcium supplements and proper care can save women from hunch backs, arthritis, back pain and frailty caused by this bone crunching situation.


Healthy mind is the way to happy life. Psychological health often takes a backseat when it comes to health concern while in reality it should be given an equal importance. Women are generally the common victims of depression. The hormonal imbalances that a woman undergoes during pregnancy or menopause also trigger depressive episodes.

Autoimmune diseases

This is a group of diseases including diabetes, thyroid problems, lupus, multiple sclerosis and many other chronic illnesses.These disorders where one’s own immune system turns against their own body occur more frequently in women than men. The symptoms are varied and require a thorough health investigation to make a proper diagnosis.

Many of the common health issues that women face can be dealt with ease by adopting a healthy lifestyle, proper exercise and a healthy diet. Women should also pay attention to their bodily changes and get regular check -ups to prevent any unfortunate surprise.

Womens Health Problems Prevention And Cure

Being a woman is not easy they say, and yes, that is definitely true in the health department. Statistically, it is known that women visit their GPs at least twice as often as their male counterparts do. There are many diseases and disorders that are even fundamentally classified as being suffered by women. There is a higher risk of women getting certain illnesses than men, too. So, it makes sense to separate a subset of ‘women’s health’ from the universe of general health and fitness.
Women’s Health Issues

So, if there is such a subset called women’s health, what are the things that come under it? The following are some of the broad headers that come under the realm of women’s health.
• Menstrual Matters
Menstrual problems like dysmenorrhoea (painful periods), menorrhagia (heavy periods), oligomenorrhoea (irregular periods) and pre-menstrual syndrome come under this category. Medications and solutions such as tampons, menstrual pads, period regularizing pills etc. are available for these problems.
• Menopause
The aftermath of a menopause and the symptoms that lead up to it are often a difficult period for most women. Dealing with the weight gain, hot flashes, mood swings, menopausal bleeding etc. is difficult. Problems like perimenopause (premature menopause), acne, itching and night sweats are also treated as menopausal problems.
• Pregnancy
Motherhood is a special gift given only to the womankind. But along with this beautiful gift comes numerous pregnancy related problems. Problems such as ectopic pregnancies, pregnancy complications, pregnancy rhinitis, problems with the amniotic fluid, other physical and emotional pregnancy related problems, etc, are all tackled under this category.
• Miscarriages and Abortions
Miscarriages or spontaneous abortion causes come under this category. Blighted ova, vaginal bleeding, stress related miscarriage, cervicitis, etc explored for the signs, symptoms and causes of miscarriages.
• Gynecological Problems
Gynecological issues relate to all internal problems like prolapsed or enlarged uterus, bicornuate or inverted uterus, blocked fallopian tubes, etc. Any internal dysfunction related to a women’s body, comes under the gynecological umbrella.
• Breast Concerns
Breast cancer, breast inflammation, breastfeeding problems, breast pain and breast reconstruction fall under breast concerns. Even cosmetic surgery related problems that come off breast implants can be broadly classified under this problem category.
• Infertility
Infertility related problems and their solutions are covered under this category. The risks associated with egg donations, the procedure for implantations, etc. also fall under this category of women’s health problems.
• Childbirth
All childbirth related complications, issues and their treatment is handled as a part of this sub section.
• Pre and Post Natal Care
As the name suggests, this category deals with the ‘pre and post’ pregnancy childbirth health concerns. This category also touches upon vitamin and mineral supplements, yoga poses, nutrition, massages and exercise guidelines.
• Sexual Health
Sexual problems, sexual dysfunction and low sex drives are all tackled under this header. The allopathic treatments for these as well as the awareness of STDs, their treatment and prevention fall under this category.
• Eating Disorders
Disorders like anorexia nervosa and bulimia nervosa are fairly common in women today, especially with the obsession with the perfect figure on the rise. These eating disorders fall under this category of women’s health problems.
• Female Urinary Incontinence
Female UTI can be treated with medicines, exercises as well as surgery. These are explored under this category.
• Other Major Illnesses
Bacterial vaginosis, breast tumors, vaginal cancer, cervical cancer, cystitis, hysterectomy related problems, ovarian cysts, varicose veins, etc. are examples of other major illnesses.
• Other Common Problems
Colds, flu, backaches, migraines, acid reflux, constipation, insomnia are some common problems seen in women.
• Other Emotional and Mental Problems
Depression, stress, empty nest syndrome, etc. are all problems of the mental or emotional nature.

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