Filter
Reset
Sort ByRelevance
vegetarianvegetarian
Reset
  • Ingredients
  • Diets
  • Allergies
  • Nutrition
  • Techniques
  • Cuisines
  • Time
Without


Fit and healthy during and after your pregnancy + WIN

  1. Your health as a mother, both during pregnancy and afterwards, is important for the health and development of your baby. Jennifer Cnops - doctor of bio-engineering sciences, sports nutrition consultant and mother herself - clearly describes everything about this in her book: 'Fit and healthy during and after your pregnancy'. Win one of the four copies!

1. As a pregnant woman, how do you take good care of yourself and your (unborn) baby?

  1. Â € Of course you should see the midwife or doctor if there is anything wrong. They are the people who have to follow you on a medical level. Three things play a role in what you can do yourself: nutrition, exercise and rest. In nine months, your body undergoes massive changes. Nutrition helps to support your body. In the first thousand days of your child's life, from conception - that the egg is fertilized, that is day one - what he gets in nutrients is crucial to his health later in life. What you eat during pregnancy and what your baby ingests, determine whether your child is at risk of developing type 2 diabetes, metabolic diseases or obesity later in life. So nutrition is just as important for yourself as it is for your baby. In addition, exercise has many advantages. It is mentally very nice to keep your body moving, because it gives you strength. Sports is a big step for many people, but exercise already sounds much more accessible. It is also not the intention to train yourself to death during pregnancy. It is all about keeping your body moving, but that is also sport. Furthermore, enough rest is important; try to avoid stress a little. If you find yourself in a stressful situation, just withdraw and relax. Stress releases the hormone cortisol, which passes directly through the placenta to your baby. This also has a lot of influence on your child.â €

  2. Â € Of course you should see the midwife or doctor if there is anything wrong. They are the people who have to follow you on a medical level. Three things play a role in what you can do yourself: nutrition, exercise and rest. In nine months, your body undergoes massive changes. Nutrition helps to support your body. In the first thousand days of your child's life, from conception - that the egg is fertilized, that is day one - what nutrients he takes in is crucial to his health later in life. What you eat during pregnancy and what your child takes in, determine whether your child is at risk of developing type 2 diabetes, metabolic diseases or obesity later in life. So food is just as important for you as it is for your baby. In addition, exercise has many advantages. It is mentally very nice to keep your body moving, because it gives you strength. Sports is a big step for many people, but exercise already sounds much more accessible. It is also not the intention to train you to pieces during pregnancy. It is all about keeping your body moving, but that is also sport. Furthermore, enough rest is important; try to avoid stress a little. If you find yourself in a stressful situation, just withdraw and relax. Stress releases the hormone cortisol, which goes directly through the placenta to your baby. This also has a lot of influence on your child.â €

2. Why is it important to exercise during pregnancy?

  1. Â € You will gain weight naturally and become less and less mobile, especially towards the end. It helps to exercise and stay in shape to be fit and healthy, also to avoid getting very tired. It is also a very good preparation for childbirth. That is a difficult event that your body has to undergo, and you have to prepare for it. You can do this through movement and strength training. Research has even shown that if you continue to exercise up to and including the third trimester, this will make the dilation phase a lot smoother. Women who have exercised and exercised until the end of their pregnancy will therefore give birth much faster than women who have not.â € ™

  2. Â € You will gain weight naturally and become less and less mobile, especially towards the end. It helps to exercise and stay in shape to be fit and healthy, also to avoid getting very tired. It is also a very good preparation for childbirth. That is a difficult event that your body has to undergo, and you have to prepare for it. You can do this through movement and strength training. Research has even shown that if you continue to exercise up to and including the third trimester, this will make the dilation phase a lot smoother. So women who have exercised and exercised until the end of their pregnancy will give birth much faster than women who have not.â € ™

3. How do you exercise safely?

  1. Â € ˜Someone who already played sports before pregnancy and wants to keep going should see if the sport is still safe to do, for example in horse riding or contact sports such as basketball or skiing . And for the rest if you listen carefully to your body and feel what is pleasant, you can just keep exercising. Pregnancy is also a good time to start exercising, but then you can think of sports such as walking, cycling or swimming. These are sports that have a low impact on your body and you can always do.â € ™

4. There are still plenty of myths about nutrition and pregnancy, such as that you have to eat for two. What do you recommend for a healthy pregnancy and optimal development of your baby?

  1. Â € It is important that you eat enough. You should certainly not lose weight because you do not like to gain weight. The quality of your food is important here. Make sure you get enough carbohydrates, proteins and fats, as well as vitamins and minerals. There are a few vitamins and minerals you really need during pregnancy, such as iron and vitamin A. There are two things you can do to make sure you are getting enough nutrients. You do this by eating a varied diet, many types of vegetables, fruit and legumes, but also by taking a prenatal vitamin supplement. A supplement is a kind of safety net; if you don't get enough of something, you will still receive it through the supplement. Furthermore, there are two nutrients that - in addition to folic acid - are also important and less known: choline, a B vitamin that is found in very few foods with the correct concentrations, and the omega-3 fatty acids DHA. Choline is only in eggs and liver, but pregnant women should not liver. DHA is mainly found in fatty fish and is very important for the brain development of your baby. It has been shown that women who eat this regularly during pregnancy have babies with a higher IQ than children of women who have not eaten.â € ™

5. Breastfeeding women consume more energy. How can they take in extra nutrients in a healthy way?

  1. Â € It is not necessarily necessary to eat a lot more, because normally a sufficient fat reserve is built up in the body during pregnancy. Breastfeeding women are often more hungry. You just have to follow your body a little bit. You can work with healthy snacks, especially fruits and vegetables, or make the main meals a bit bigger.â € ™

6. What do you recommend women do for a smooth recovery after giving birth?

  1. Â € First, take enough rest, but on the other hand, don't wait too long to start moving. And if you do, preferably under supervision. What I find very important is a good recovery of the pelvic floor and diastasis. You can go to a pelvic physiotherapist for this. This person is really specialized in the recovery of those two things. For example, if your pelvic floor does not recover properly, it can lead to many complications later in life, such as incontinence problems or prolapse. ”

7. Because of all the hormones that are released after childbirth, women often do not feel themselves for a long time. How do you rebalance your hormones?

  1. Â € Your body does that itself when it is ready, but you can make it more pleasant for yourself by drinking enough water, eating healthy and exercising. Preferably in the open air, for example when you go for a walk with the pram. You then make serotonin (a happiness hormone) and by moving you get endorphins. This gives you energy and makes you feel happier. And by taking your baby with you a lot, skin-to-skin contact with your baby or by cuddling your baby, you create oxytocin. That is also a happiness hormone, which will make you feel much better. Drinking lady's mantle tea could also help balance your hormones, but that has not been scientifically proven.â € ™ Jennifer Cnops is a doctor of bio-engineering sciences, sports nutrition consultant and personal trainer specializing in perinatal counseling. She is an enthusiastic foodie with a passion for sports and just became a mom. With her coaching practice RESET, she guides women in all stages of motherhood to lead a fit and healthy life.

Win 4x 'Fit and healthy during and after your pregnancy' Are you curious about the book by Jennifer Cnops? Good news, because we can give away no fewer than four copies! Fill in the form below completely. The winners will be announced on March 5. This giveaway has unfortunately ended. You can no longer participate. Also read 10 things that change about your body when you are pregnant 10 tips for when you are pregnant and have a cold 7 embarrassing pregnancy ailments Don't miss anything anymore?

  1. ]

Don't miss anything anymore?

  1. ]



Donate - Crypto: 0x742DF91e06acb998e03F1313a692FFBA4638f407