Showing posts with label Zakia Mance. Show all posts
Showing posts with label Zakia Mance. Show all posts

Monday, 27 November 2017

The Importance of Folic Acid in Pregnancy


We hear a lot about folic acid and its vital role during pregnancy. But do you actually know why it’s so important? 

Let's have a look at why you should pay attention to these important nutrients both before and during your pregnancy.

What is folic acid, or folate? What's its role?

You may be most familiar with 'folic acid'.  Folic acid is the synthetic version of folate.  Folate is naturally occuring in foods we consume, and you can also get it is a natural supplement.  Folic acid that is a synthetic version of folate.  Whether you chose folate or folic acid, they are both part of the B complex of vitamins, specifically B9. You can explore the differences between folate and folic acid here.

In pregnancy, folate is essential to the development of the baby's spinal cord and nervous system. It helps to prevent neural tube defects (NTDs). Since the spinal cord and nervous system are amongst the first things to develop in the baby, it's important that women take a daily supplement of folate or folic acid both while trying to conceive and during the first 12 weeks of the pregnancy. It's difficult to get enough folate just from your diet so a supplement is needed, either as folate or folic acid. The human body does not store folate, and because of this, we need to consume it every day to ensure that we have enough in our system.

Deficiency in Folate

A deficiency in folate can increase the likelihood of neural tube defects, such as spina bifida.
Women who have an increased risk of carrying a baby with a neural tube defect are usually advised to take a higher dose of 5 milligrams (5mg) of folate or folic acid each day until they are 12 weeks pregnant. You may have an increased risk if:

·        you or your partner have a neural tube defect 
·        you previously had a pregnancy affected by a neural tube defect
·        you or your partner have a family history of neural tube defects
·        you have diabetes
In addition, you should consult your GP for advice if you're taking anti-epileptic medication, as you may also need to take a higher dose of folate or folic acid. Your GP or midwife may also recommend additional screening tests during your pregnancy.

Daily recommended dosage


Women are advised to take a daily supplement of 400 micrograms of folate or folic acid while they are trying to conceive and should continue taking this dose for the first 12 weeks of pregnancy, when the baby's spine is developing. However, it is safe to continue taking folate supplements after 12 weeks.

On rare occasions some people find that supplements give them an upset stomach. If you take more than the recommended amount of folate or folic acid by accident it shouldn't cause any problems. Because it is a water-soluble vitamin your body will just naturally excrete any it doesn't need.

Having a good diet helps


As well as your daily supplement, you can also find high amounts of naturally-occuring folate in broccoli, Brussel sprouts, asparagus, peas, chickpeas, brown rice and  green leafy vegetables. Other useful sources of folic acid include fortified breakfast cereals, some bread and some fruit, such as oranges and bananas.

Stay healthy, stay happy!
Zakia Mance
Naturopath and Hypnobirthing Practitioner
 

www.zenbirth.co.uk/zakia


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Monday, 16 October 2017

The Power of Smoothies

How often do we hear about the benefits of eating more fruit and veg? And do we do it? Probably not, most of the time. Of course, we mean to.  But life is a juggle and we often don't make time for the things we know are good for us.


This week on the blog, Zakia helps us to make getting healthier both easy and delicious.


Fruits and vegetables are essential to our well-being, especially if you are pregnant or have recently had a baby or are breastfeeding. Mothers really need to replenish their stores of nutrients as growing a whole little human being and nourshing them takes a significant amount from you.  One of the easiest ways to increase your daily consumption of fruit and veg is to make your own smoothies. And this can also be really great for the rest of the family too.  

How to make smoothies?

You don’t need any fancy equipment, all you need is a hand blender or standard blender.  If you have anything fancier, that's great. But it's not essential.  

You will also need a selection of fruit and veg that you can easily blend. These can be fresh or frozen.  Use good quality ingredients, including seasonal and/or organic if possible.  Consuming fruit and veg in a liquidised form means most of the nutrients are absorbed directly into your blood stream.  So the better-quality stuff you use, the more you are maximising the nutrients you are consuming with each smoothy.

I would avoid putting more than 5 different fruits or vegetables in one smoothie because we don’t want the body to have too many different things to process at once. Simply put your selection of fruits and vegetables in the blender, add a bit of water or almond milk and whizz it in the blender.

When to consume them?

To get the greatest benefits from your smoothies, avoid eating solid food an hour before and after having your smoothie. This is to allow the body to absorb all the vitamins and minerals.

You can make batches and freeze smoothies too.  So when you are busy you can easily defrost and have a quick daily dose of vitamins and minerals when you are on the go. 

If you find some greens too bitter, add an extra banana or mango. For mamas that are breastfeeding, this is a wonderful way for baby to get all the goodness directly. And, don’t forget, Vitamin K is present in most leafy green vegetables.



Some Yummy Recipes

Super green: 3 small bananas, 2 handfuls of spinach leaves, 1 apple and water

Raspberry dream: 2 pears, raspberries, 4 or 5 leaves of kale and water

Kiwi delight: 4 very ripe kiwis, 1 banana, 3 stalks of celery and water 


Stay healthy, stay happy!

Zakia Mance, Naturopath and Hypnobirthing Practitioner 
www.zenbirth.co.uk/zakia

Monday, 2 October 2017

Healthy Vegetarian and Vegan Pregnancy

Being pregnant brings a plethora of questions regarding what women should eat or how much they should eat. In today's blog, Zakia helps us understand how to get a nutritionally-balanced diet as a vegetarian or vegan during pregnancy.  

So you're pregnant and thinking about how to best nourish youself and your growing baby bump.  There are many guidelines on nutrition during pregnancy and it can be quite overwhelming for women to know what’s best for them. It’s even more true for vegetarians and vegans.  Even the most committed and knowledgeable may face doubts when pregnant. Let’s have a look at what each group needs to be aware in order to enjoy a healthy pregnancy. 


A healthy vegetarian diet during pregnancy


If you eat a variety of healthy vegetarian foods, you should be able to get all the vitamins, minerals, protein and other nutrients that you and your baby need. Have something from each of these four main food groups every day:

·        Fruit and vegetables - a combination of fresh and frozen vegetable is fine, and try to have five portions a day. A glass of fresh fruit or vegetable juice counts as one portion.

·        Carbohydrates - these starchy, filling foods include wholegrain bread, pasta, rice and potatoes. Wholemeal and wholegrain options are healthier, will fill you up and help to prevent constipation.

·        Protein - eggs, beans, pulses and nuts are also a good sources of iron.

·        Dairy - these milk, cheese and yoghurt, if you are not lactose intolerant

It's especially important to include enough vegetarian protein, iron and calcium in your diet. Try to eat one or more of these sources of iron every day: green vegetables and pulses.
Avoid having tea and coffee with your meals, as these drinks contain tannins and polyphenols, which make it harder for your body to absorb iron from vegetables. However, if you have food or drink that is rich in vitamin C with your meals, such as orange juice or broccoli, it helps your body to absorb iron.

What to be aware of when vegan and pregnant

One of the most common questions asked if you are vegan is how do to get enough proteins in your diet.  During pregnancy, you should you get around 75g of protein daily. Proteins are essential to the growth of your cells, so it’s no wonder they are an important part of your pregnancy diet. Getting enough protein is vital to your baby’s growth. 

The third trimester of your pregnancy is when your baby’s brain will be developing. Proteins high in omega-3 fatty acids like DHA provide the nutrients necessary for proper cognitive activity and growth. Therefore, it’s more important than ever to get an adequate amount of protein during those last few months of pregnancy. Good sources include chia seeds, ground linseed, hemp seeds and walnuts, and try to use rapeseed oil for cooking.


The other question vegans get asked often is about calcium and vitamin D. Most people think the only good source of calcium are dairy products but the best bioavailable forms of calcium are from dark leafy vegetables like kale, as well as from almonds and sesame seeds. Calcium also works with other vitamins like vitamin D, so make sure you are also benefitting from some sun exposure and eat vitamin D rich foods (fortified unsweetened soya, rice and oat drinks, sesame seeds and tahini, pulses) brown and white bread (in the UK, calcium is added to white and brown flour by law) dried fruit, such as raisins, prunes, figs and dried apricots
The regular use of vitamin B12 supplements or fortified foods is recommended for all pregnant vegans as vitamin B12  is found primarily in foods of animal origin and plays an important role in the developing foetus. Fortified cereals are a good source and of course you can take specially formulated food supplements for vegans.

A vegetarian or vegan diet doesn’t mean your health or your baby’s health is at a higher risk of being depleted of essentials nutrients. If you choose carefully, your sources of proteins and have a diet rich in dark leafy vegetables, pulses, nuts and seeds, fresh fruits and good oils you are set to give  your baby and yourself a very healthy start.
Stay healthy, stay happy!
Zakia Mance
Naturopath and Hypnobirthing Practitioner
 

www.zenbirth.co.uk/zakia


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