Pregnant women should increase vitamin D levels - new studies suggest
TORONTO, ON – New studies have shown how important it is for pregnant women to have optimal blood levels of vitamin D to help lower the risk of their babies developing multiple sclerosis and autism.
A newly published study in Neurology from Danish researchers has found that babies born within the lowest quintile of vitamin D levels had twice the risk for future multiple sclerosis (MS) as infants born in the highest quintile. This led the researchers to conclude that low concentrations of neonatal vitamin D are associated with an increased risk of MS.
Earlier this year, a study published in JAMA Neurology on data from the Finnish Maternity Cohort also found that maternal vitamin D deficiency during early pregnancy was associated with a 2-fold increased risk of MS in the offspring compared with women who did not have deficient vitamin D levels.
Adding further support for increased vitamin D supplementation for pregnant women is a new study published in Molecular Psychiatry on autism. The large population-based cohort of mothers and their children found that gestational vitamin D deficiency was associated with an increase in autism-related traits in 6-year-old children linking gestational vitamin D deficiency and altered brain development. The authors concluded: “It is feasible that a safe, cheap and publicly accessible vitamin D supplement in at risk groups may reduce the prevalence of this risk factor. Just as prenatal folate supplementation has reduced the incidence of spina bifida, we speculate that prenatal vitamin D supplementation may reduce the incidence of autism.”
Dr. Reinhold Vieth, Scientific Advisor for the Vitamin D Society and retired professor at the University of Toronto, says that in addition to lowering the risk of developing multiple sclerosis and autism, a clinical trial now shows that risk of premature birth is lower if American women raise their blood vitamin D levels that match amounts that are naturally present in the blood of women living in the tropics.
“Getting vitamin D levels of pregnant women that are ‘natural for human beings’ will have a beneficial effect on infant health that will last a lifetime,” says Dr. Vieth.
Vitamin D scientists recommend that everyone including pregnant women reach a vitamin D blood level of between 100-150 nmol/L. Pregnant Canadian women, especially through winter, should consider taking up to 4,000 IU/d of vitamin D3 supplement for the best health of their future baby. You should test your 25(OH)D blood level after 3 months and see if the 100 nmol/L level has been achieved. If not adjust your dosage.
At the Medical University of South Carolina (MUSC), The Protect Our Children NOW! Program was launched by GrassrootsHealth and MUSC in 2015. The program helps pregnant women achieve a vitamin D level of greater than 100 nmol/L and frequently requires doses of 4,000 IU/d. It is expected to produce best practice procedures that can be replicated by hospitals worldwide and is based on research conducted by Dr. Hollis and Dr. Wagner of MUSC.
The Institute of Medicine (IOM) and Health Canada have recommended that the tolerable upper intake level (UL) of vitamin D for pregnant women is 4,000 IU/d. This represents the maximum daily intake that is unlikely to cause adverse health effects. Previous randomized controlled trial studies have proved the safety and effectiveness of pregnant women taking 4,000 IU of vitamin D3 supplementation per day.
“This new research adds valuable scientific evidence proving the importance for pregnant women to have optimal vitamin D levels between 100-150 nmol/L for the health of their new infant,” says Perry Holman, Executive Director of the Vitamin D Society. “The Vitamin D Society encourages medical professionals to advise pregnant women to take up to 4,000 IU of vitamin D3 supplementation per day and to reach the required serum level. It’s a safe, easy and inexpensive way to help ensure that they give their infant the best chance for a healthy life. This change to current clinical practices could help prevent future cases of multiple sclerosis and autism in Canadian infants.”
About the Vitamin D Society:
The Vitamin D Society is a Canadian non-profit group organized to increase awareness of the many health conditions strongly linked to vitamin D deficiency; encourage people to be proactive in protecting their health and have their vitamin D levels tested annually; and help fund valuable vitamin D research. The Vitamin D Society recommends people achieve and maintain optimal 25(OH)D blood levels between 100 – 150 nmol/L (Can) or 40-60 ng/ml (USA).
GrassrootsHealth is a US based non-profit public health research organization dedicated to moving public health messages regarding vitamin D from science into practice. It has a panel of 48 senior vitamin D researchers from around the world contributing to its operations. If you’d like to learn more about GrassrootsHealth Protect our Children NOW! Project, please contact Jen Aliano, Project manager, at jen@grassrootshealth.org or visit www.grassrootshealth.net.
The Benefits Of Exercising While Pregnant
Exercise has benefits for everyone. Age is not a factor, nor is ethnicity, height, or experience. Working out can also benefit expecting mothers. Most women benefit greatly from exercising throughout their pregnancy. According to an article by Zawadski the benefits of exercising when pregnant include:
Helping to relieve backaches
Improving posture by strengthening and toning muscles in the back, butt, and thighs
May help prevent or treat gestational diabetes
Increasing energy levels
Noticeable mood changes towards more positive
Reduction in constipation by accelerating movement in the intestine
Increasing the muscle tone, strength, and endurance
Improving in sleep and quality of sleep
Improving the ability to cope with the pain of labor
Helping women regain pre-pregnancy fitness and shape more quicklyAny pregnant woman wanting to exercise should always talk with their healthcare provider first. The personal trainer or instructor should make sure that it is known to the pregnant client’s medical doctor that she will be starting an exercise routine. This is to make sure that there are no complications with the pregnancy where the mother to be could endanger the baby. Usually there is no problems but occasionally there are extreme cases where the mother to be should be on bed rest. So it is important to check with your doctor first.
Train It Right - Get Walking During Your Pregnancy
Train It Right
Fitness is very popular right now, between instagram, twitter, store shelves filled with fitness DVDs for pregnancy that include, cardio, strength training, Zumba, Pilates, and hip hop dancing just to name a few. But when you're pregnant learning new moves of the latest fitness fad is probably not a top priority on your to do list. That’s what makes walking so amazing!
Walking is a great way to stay fit during your pregnancy. Not only is it free but it’s low impact so you can even do it closer to your due date. Just make sure the farther along you are that you have checked with your doctor that you can be active. Unless you are having a high-risk pregnancy you should be fine.
If you walked often before your pregnancy you probably won't need to change your normal walking habits during your first trimester. Small changes may need to be made during the second and the third trimester. However, during all three trimesters if you find yourself unmotivated grab your husband, boyfriend or friend to join you on your walks. Make sure to set specific walking date nights at specific times. That way you don’t skip out on your exercise.
No matter what trimester you are starting your walking at make sure you have walking shoes that support the ankles and arches. If you go to a local running store they can assess your walking gait and get you fitted in the proper shoes. When you walk, keep your eyes up, your hips tucked under your shoulders to avoid a sway in your back. Swing your arms for balance and to intensify your workout. This is also known as power walking.
Make sure to bring drinking water with you to avoid dehydration. Try to avoid walking in the heat. If it is too hot you can get cramps, which are never a good thing for the baby. Try finding shade to walk in or an air conditioning mall to walk in so you can beat the heat.
Overweight and Pregnant - You Risk Gestational Diabetes
If you are overweight, pregnancy can be a challenge at times. You can be prone to many complications. This can include complications not just for you but your baby as well. Your baby could be at risk for gestational diabetes.
According to research you are at risk of developing gestational diabetes if:
You're obese (your body mass index is over 30).
You've had gestational diabetes in a previous pregnancy.
You have a strong family history of diabetes.
According to The Canadian Diabetes Association“all pregnant women should be screened for gestational diabetes within 28 weeks of pregnancy” So make sure to check with your physician that you have been checked.
What exactly is gestational diabetes? The Baby Centre describes gestational diabetes as “a type of diabetes that some women get during pregnancy.” It has been estimated that between 2 and 10 percent of expectant mothers develop this condition. This type of diabetes can occur during pregnancy when your body cannot produce enough insulin to handle the effects of a growing baby and changing hormone levels. Insulin helps your body to control the level sugar in your blood. If your body cannot produce enough insulin, your blood sugar levels will rise and result in negative side effects.
If your blood sugar levels are too high, too much sugar will end up in your baby's blood. When this happens, your baby's pancreas needs to produce more insulin to process the extra sugar. All this excess blood sugar and insulin can cause your baby to put on extra weight, particularly in the upper body. This is not something you want to happen.
The good news is women who do develop gestational diabetes can go on and give birth to perfectly healthy babies if they properly manage their condition. Healthy dietary changes and exercise may be enough to keep your blood sugar levels under control. However, sometimes medication is needed, too. The American Diabetes Association recommends the following:
1. Eat three small-to-moderate-size meals and two to four snacks every day, including an after-dinner snack. Your meal plan may contain fewer carbohydrates than you normally eat. It's best to include complex carbs (contain more fiber) Pair lean protein with carbohydrates at all meals and snacks. Protein helps to make you feel fuller, sustain energy, and give you better blood sugar control.
2. Don't skip meals and eat breakfast. Be consistent about when you eat meals and the amount of food you eat at each one. Your blood sugar will remain more stable if your food is distributed evenly throughout the day and consistently from day to day.
3. Include high-fiber foods, such as green vegetables and fruit, whole grain breads.
4. Stop snacking on foods and beverages that contain simple sugars such as soda, fruit juice, flavored teas and flavored waters, and most desserts – or avoid them altogether.
Remember being active and exercise helps. Make sure to check with your physician if it is ok for you to exercise. Once you are make sure to exercise within your ability. If you are unfamiliar with exercise or what you should be doing when you are pregnant seek out a proper fitness expert for a consultation.
Alicia Bell
@trainitright
www.trainitright.com
BSc Kinesiology
Precision Nutrition L1
Fitness model Jamie Eason is ready to train again and posted this on her facebook.
"Just had my final post-partum check up and I got the green light to work out. I've gained quite a few curves. My hips are 3 inches wider and I'm not sure how much more they will shrink? I'm about 8 lbs from my pre-baby weight, which isn't bad but my body composition is considerably different. I've got free weights at home, so it's time to start building up some endurance again. Please wish me luck! "
She looks great for just giving birth! We wish you all the best girl!
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