Late pregnancy is on the rise in many metropolitan Indian cities. A lot of couples are now delaying their plans of having a baby due to several factors which include a late marriage, prioritizing their career goals over a family, and ensuring & preparing for financial security to fulfill a child’s needs.
However, planning a pregnancy at or after 35 years of age greatly increases the risk of low fertility, premature birth (birth that occurs before the 37th week of pregnancy), and birth defects (also known as a congenital disorder, is a condition that may result in physical, intellectual, or developmental abnormalities). Hence planning a pregnancy at such an age, requires higher medical attention and good care of nutritional intake.
If a woman is planning a late pregnancy, then she must maintain a balanced daily nutritional intake to improve her fertility and reduce late age pregnancy-related risks like miscarriage, and gestational diabetes (diabetes affecting pregnant women). Here are some essential dietary and nutritional guidelines for a woman in her late 30s to follow, prior to pregnancy.
1. Eat healthy fats. If fats were avoided in the past, this is the time to reconsider. Fats rich in omega fatty acids or monounsaturated fats increases the odds of conceiving naturally. They also play an important part in the healthy brain development in the fetus (an unborn baby from the 8th week of conception until birth).
Healthy fats found in oils, nuts, and seeds are rich in anti-aging, fertility-boosting antioxidants, and omega fatty acids.
Fat is fertility-friendly. Organic oils, such as olive, sesame, and coconut oil should be used for cooking.
Nuts and seeds like almonds, cashews, flax seeds, and walnuts, and butter from grass-fed cows should be added to daily diet.
2. Fruits and vegetables in the daily diet. Vegetables and fruits are filled with antioxidants and phytonutrients that not only improve fertility but a woman's overall health. Green vegetables are especially good at regulating hormone levels and therefore putting the body in the best shape to conceive.
Leafy vegetables and fruits are also a potent source of folic acid. If folic acid is taken prior to conception, it reduces the risk of birth defects. These defects can lead to mental retardation, paralysis, or even death.
Taking a vitamin supplement with folic acid (about 400 gm daily) prior to pregnancy is recommended.
Veggies such as spinach, kale, sprouts, sweet potatoes, beets, and mushrooms are a must. While in fruits, the low-sugared fruits, like the berries, melons, grapefruit, and avocados can be picked.
3. Regular protein intake for a healthy pregnancy. For ages, women have been told to eat less red meat and eggs due to their high levels of saturated fats. Recently, researchers have found that saturated fats are not always the culprits. When taken in reasonable amounts, they’re actually great a woman and can boost fertility.
These foods, preferably organic and from grass-fed or pastured animals are rich in hormone-balancing essential nutrients like iron, vitamin B, and fertility promoting saturated fats.
The saturated fats present in animal protein must not be avoided, rather they should be embraced, particularly when one is trying to improve their fertility. These are fat-soluble vitamins like A, D, E, and K that will help improve egg quality and reproductive health.
Taking 75 grams of protein every day is recommended before pregnancy. Adding at least 4 servings of protein-rich foods at meals is ideal.
Include protein into two snacks, as well. Low-sugar yogurt is an ideal snack.
4. Slash/reduce sugary foods. Women in their 30s or even 40s, particularly those who are overweight, are at a higher risk of developing gestational diabetes.
Lower or eliminate soda, energy drinks, and fruit punches from the diet.
Check out for sugar lurking in processed foods, canned soups, and sauces in the form of cane syrup, high fructose corn syrup, and maltose. By removing sugar now, women will be able to lower blood sugar levels, which decreases inflammation and boosts fertility. Setting the stage for healthy weight gain during pregnancy, which can lower your risk of gestational diabetes.
Late pregnancies can often create some minor or major complications. It is best advised to consult a gynaecologist for your pre-pregnancy dietary requirements.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.