Naturo advice for pregnant women from Aurélie Canzoneri

Pregnancy can be a period more or less apprehended by future mums. In addition to being a naturopath, Aurélie Canzoneri is herself a mother of two children, so she gives us her best advice to enjoy pregnancy. Her advice concerns pregnant women in a general way but they do not replace the advice of a doctor in case of specific needs.

Nutrition during pregnancy 

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

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

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

And we can't repeat it enough, but you mustn't forget to hydrate yourself with spring water every day! 

If a good number of foods are to be favoured during pregnancy, some are to be avoided, here is a list:

  • Raw and smoked meat and fish
  • Shellfish
  • Cold cuts
  • Raw eggs   
  • Raw milk cheeses and cheese rinds
  • Stimulants such as tea and coffee
  • Alcohol and tobacco

It is also recommended to wash your food well before eating it, especially fruits and vegetables.

The importance of vitamins and minerals

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

Here are some essential vitamins and minerals during 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 better cope with and prevent it.

First of all, you can monitor your zinc and vitamin B6 levels, whose deficiency could be the cause of morning sickness. 

It is advisable to split up your meals to avoid long periods without eating. You can also take the time to eat breakfast in bed before getting up slowly.

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

Ginger is also very effective in preventing nausea, it can be consumed raw, in 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 is best to consult an osteopath or an acupuncturist.

During pregnancy, it is important to take care of yourself and take time for yourself.

  • Meditation, relaxation and breathing are very good exercises to refocus on yourself and calm your fears or anxieties. 

  • Having one or more massages during your pregnancy is also a good way to take time for yourself before the arrival of the baby. 

  • Walking and physical activity (adapted on a case-by-case basis and with your doctor's approval) is also important to stay in shape during this period. 
  • Finally, rest and warm baths are also very beneficial when pampering yourself. 
Relieving back pain 

Pregnancy can cause back pain for some women, here are some tips to help ease it:  

  • Osteopathy sessions
  • Acupuncture sessions
  • Massage sessions
  • Doing breathing exercises
  • Take hot baths and use a hot water bottle
  • Use of a pregnancy ball and balance cushion
  • Put on a Physiomat support belt
Get support

Pregnancy can be quite a difficult period, you should not hesitate to ask for support and to be accompanied by a midwife, a doula, a naturopath, an osteopath and even a psychologist or psychotherapist if needed. 

And of course, ask your partner for support!

Maternity essentials 

Finally, in order to anticipate the arrival of the baby, here are some essentials to slip into your maternity suitcase:

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

Want to know more? Well, our article on the ideal pregnant beauty routine is available right here

For more information, you can contact Aurélie Canzoneri on her websiteor her Instagram account @aurelie.canzoneri

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