Aurélie Canzoneri's naturopathic advice for pregnant women

Nutrition during pregnancy 

A woman's diet before, during and after pregnancy plays a key role in the growth and development of the fetus. A varied diet is essential to provide pregnant women and their babies with all the nutrients they need.

It is therefore essential for the mother-to-be to eat proteins (alternating plant and animal), omega-3s and fiber in sufficient quantities every day, and to eat starchy foods at every meal.

Eating fresh, preferably organic fruit and vegetables is also very beneficial. Vegetable juices can be consumed from time to time, but should be avoided during pregnancy. It's also best to avoid industrial foods, which are low in nutrients.

And we can't stress this enough, but don't forget to keep well hydrated with spring water every day! 

While many foods are recommended during pregnancy, there are a few that should be avoided:

• Raw and smoked meat and fish
• Crustaceans
• Charcuterie
• Raw eggs   
• Raw milk cheeses and cheese rinds
• Excitants such as coffee and tea
• Alcohol and tobacco

It's also advisable to wash food thoroughly before eating, especially fruit and vegetables.

The importance of vitamins and minerals

Supplementing with supplements specially designed for pregnant women is recommended before, throughout and even after pregnancy.

Here are some essential vitamins and minerals for this period: 

• Vitamin B9 (folic acid)
• Vitamin B12
• Group B, C and D vitamins
• Zinc
• Calcium
• Iodine
• Omega 3
• Magnesium
• Iron (if deficient)

Nausea 

Pregnancy often rhymes with morning sickness, but there are tips to help you cope better and prevent it.

You can start by monitoring your zinc and vitamin B6 levels, whose deficiency could be the cause of morning sickness. 

It's a good idea to break up your meals to avoid long periods without food. You can also take the time to have breakfast in bed before getting up slowly.

Dishes that are too spicy, fatty or fried can also aggravate nausea, so it's best to avoid them.

Ginger is also highly effective in preventing nausea, and can be taken raw, as an infusion or as a supplement. You can also combine it with lemon in an infusion. 

If, despite all these tips, your nausea persists, it's best to consult an osteopath or acupuncturist.

During pregnancy, it's important to take care of yourself and make time for yourself.

• Meditation, relaxation and breathing are great exercises for refocusing and calming fears and anxieties. 
  
  
• Treating yourself to one or more massages during pregnancy is also a good way to give yourself some time to yourself before the baby arrives. 
  
  
• Walking and physical activity (adapted on a case-by-case basis and with your doctor's approval) are also important for staying in shape during this period. 
  
• Finally, rest and hot baths are also very beneficial for pampering. 

Relieving back pain 

Pregnancy can cause back pain in some women. Here are a few tips to soothe the pain:  

• Osteopathy sessions
• Acupuncture sessions
• Treat yourself to a massage
• Do breathing exercises
• Take hot baths and use a hot water bottle
• Using a pregnancy ball and balance cushion
• Fitting a Physiomat support belt

Getting support

Pregnancy can be a more or less difficult period, so don't hesitate to ask for support and assistance from, for example, a midwife, doula, naturopath, osteopath and even a psychologist or psychotherapist if needed. 

And of course, ask your partner for support!

Maternity essentials 

Finally, in anticipation of baby's arrival, here are a few essentials to pack in your maternity suitcase:

• From maternity clothes
• A large pregnancy pillow
• A good anti-stretch mark oil
• A water bottle