Our 9 Months

Here is a summary of some key nutrients needed for a healthy pregnancy:

Folic Acid

Folate, or folic acid, is needed to support the increasing maternal blood volume and to decrease the risk of baby Neural Tube Defects (NTD). Diet alone is not likely to provide enough folate. Therefore, it is recommended that women should start taking a daily folate supplement of 400ug (0.4mg) 3 months prior to conception and should continue through the first 3 months of the pregnancy

Energy

Energy requirement varies among individuals. Unfortunately, pregnancy is not the ice-cream-free-for-all as we would like it to be. It is generally recommended that pregnant women increase their daily intake by 100 calories in the first trimester and 300 calories in the second and third trimester. For instance, a snack before bedtime consisting of a fruit, a serving of milk or yogurt and a few biscuits is often enough. A daily prenatal multivitamin supplement is often recommended during pregnancy

Iron

Iron is essential to maintaining a sufficient level of blood supply to the growing baby and the placenta. As many women’s iron stores are not enough for meeting the increased requirements during pregnancy, a daily low dose iron supplement (30mg) is often recommended during the second and third trimesters. You can help prevent iron deficiency anemia by eating more iron-rich foods like lean red meat, fish, poultry, dried fruits, whole-grain breads, and iron-fortified cereals

Calcium & Vitamin D

Your baby gets the calcium necessary for healthy bones and teeth from the mother’s supply. Depending on your age, it is recommended to include 1000mg – 1300mg of calcium and 200IU of Vitamin D in your diet. It means 4 – 6 servings of dairy products or calcium-fortified foods a day. If calcium intake is insufficient during pregnancy, calcium supplements may be needed.

Dietary NO-NOs

*Please consult your doctor for all above especially should you have a medical history of complications

Breast anatomy

The Women’s breasts contain fatty tissue, connective tissue and ligaments, which surround glandular tissue. The glandular tissue is made up of lobes (groups of milk glands or lobules) connected to milk ducts. The pectoral muscles of the chest lie underneath the breasts, but the breasts themselves have no muscle tissue. Breasts only have fragile ligaments, connective tissue, and skin for support.

Since gravity causes breast ptosis (saggy breasts), larger breasts are more likely to sag because they weigh more than smaller ones. Wearing a bra that properly supports your breasts can help take the weight off. Flat-chested women are less likely to see their breasts sag.

Stretching and Age Make Breasts Sag
The ligaments, skin, and connective tissue that support the breast stretch as they grow. Each time you gain and then lose weight from dieting or pregnancy it becomes harder for them to stretch back. So your breasts lose their natural support.

The eventual loss of elasticity in the breasts due to age also affects this support structure, even if you maintain a consistent weight and do not bear children. Collagen gives the breasts’ connective tissue its strength and flexibility. Collagen dries up as you age, especially during menopause, so breasts lose this support resulting in sagging breasts.

Fat content largely determines breast size. Loss of fat can make breasts look empty. So can the process of breast involution, which is the shutting down and shrinking of your glandular (milk producing) system after breastfeeding, pregnancy, and especially during menopause.

What to Do About Saggy Breasts?
Stop smoking, wearing a supportive bra during the day and a sports bra while you exercise can help delay droopy breasts, swimming. But eventually age will catch up.