Why Prenatal Multivitamins Matter

Nutrition during pregnancy can make a critical difference in the health of both you and your baby. A healthy, whole foods diet should always be the first source of essential nutrients, but the truth is that diet alone cannot provide all of the critical nutrients needed to support a pregnancy. This is why a prenatal multivitamin is so important.

One good example of why prenatal multivitamin supplementation is needed: a woman’s blood volume doubles during pregnancy, which causes an increase in the need for iron. Iron is critical for red blood cell formation. The fetus takes iron from the mother’s blood, placing her at risk for anemia. It is difficult to get enough iron from diet alone during pregnancy, which is why the Centers for Disease Control and Prevention recommend that pregnant women take a daily supplement of 30 mg of elemental iron as a preventive dose.

Let’s look at folic acid, an essential nutrient added to grain products in the U.S. and Canada to boost intake among women of reproductive age. This fortification was endorsed after studies showed adequate levels of folic acid are necessary to prevent spinal cord and other birth defects. Yet despite the fortification, a recent Canadian study published in the Canadian Medical Association Journal suggests that approximately one-quarter of reproductive-age women had folate levels that are less than optimal to prevent birth defects. A prenatal multivitamin is a safe, efficient way to ensure that folic acid requirements are met.

Many other nutrients are also important for healthy prenatal outcome, and a complete prenatal multivitamin with specialized ingredients can make a real difference in how a woman tolerates pregnancy. For example, ginger juice, increased levels of vitamin B6, vitamin K and vitamin C may all make a significant difference for those who suffer from nausea associated with morning sickness.

Rainbow Light offers several prenatal multivitamin options to meet an expectant mother’s needs; all of these are gentle on the stomach and may help alleviate some of the side effects associated with pregnancy.

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by SharonD on January 30, 2012  •  Permalink
Posted in Immunity, Nutrition, Pregnancy Tips, Trying to Conceive, energy
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Posted by SharonD on January 30, 2012

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Should I Try Probiotics?

If you are pregnant, or planning on becoming pregnant, digestive issues may be one of your concerns. Increasing hormones, fatigue and stress can upset digestive balance leading to nausea and vomiting, indigestion and constipation. Probiotics may help restore digestive balance and regularity, and they may support healthy immune function. Did you know that 60-70% of the immune system resides within the gut? Perhaps most important, probiotics during pregnancy have an excellent safety record.†

So how do probiotics work? Probiotics are healthful bacteria that reside in the colon, promoting beneficial gut microflora balance when taken internally. The gut is home to billions of bacteria and when harmful bacteria take over, they can cause digestive problems. When probiotics colonize the intestines with beneficial microflora, they help prevent harmful bacteria from multiplying. A healthy gut microflora contributes to overall health and vitality by promoting optimum digestion, assimilation, gut integrity, motility, and efficient removal of toxins and wastes.

Rainbow Light includes bio-active probiotics in each of our Prenatal multivitamin formulas: Prenatal One™, Prenatal Petites™, Complete Prenatal System™ and Certified Organics™ Prenatal Multivitamin. Try ProbioActive™ 1B or Probiolicious™ Gummies for extra probiotic support! Try any of these products and receive $3.00 off the purchase price at www.rainbowlight.com by using promo code SAVE300.

† Reid G. Safety of Lactobacillus strains as probiotic agents [letter]. Clin Infect Dis. 2002;35:349–350

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by SharonD on January 17, 2012  •  Permalink
Posted in Immunity, Morning Sickness, Nutrition, Pregnancy Tips
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Posted by SharonD on January 17, 2012

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Why Is the Omega-3 DHA Important During Pregnancy?

Fish oils offer high concentrations of polyunsaturated fats called omega-3-fatty acids. The two most important Omega-3 fatty acids are the biologically activated oils EPA and DHA. EPA is effective in supporting healthy cardiac and circulatory systems, while DHA is an essential structural component of the central nervous system.

Throughout the third trimester of pregnancy, DHA is passed to the fetus through the placenta. Some experts believe that this is associated with the development of an infant’s brain and eventual ability to learn, judge and concentrate. Current research suggests adequate levels of DHA in the diet may help increase a developing baby’s cognitive functioning. Epidemiological research directly associates consumption of fish and fish oil in pregnancy with higher birth weight and length, and larger head circumference.

In a 2004 study published in Child Development, researchers measured blood levels of DHA in infants and mothers at delivery. The researchers assessed the infants’ cognitive development at 4, 6, 8, 12 and 18 months of age. The infants whose mothers had high DHA at birth showed greater cognitive development during the study period.†  These findings are consistent with evidence suggesting a link between DHA and cognitive development in infancy.

† Colombo, J., Kannass, K. N., Jill Shaddy, D., Kundurthi, S., Maikranz, J. M., Anderson, C. J., Blaga, O. M. and Carlson, S. E. (2004), Maternal DHA and the Development of Attention in Infancy and Toddlerhood. Child Development, 75: 1254–1267. doi: 10.1111/j.1467-8624.2004.00737.x

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by SharonD on January 4, 2012  •  Permalink
Posted in Brain Health, Nutrition, Pregnancy Tips
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Posted by SharonD on January 4, 2012

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How to stay energized when you are pregnant

One of the most common “side effects” associated with pregnancy is lack of energy. It is no wonder this is the case, because it certainly is an exhausting process to grow a human being. To provide what is needed for baby, your blood volume increases by nearly 50% and your lung capacity decreases by 20%, just two examples of many that your body is working harder just standing still. When you add your normal activity to that, fatigue is a natural outcome.

  • Physical Activity: It may seem counter intuitive but, regular physical activity like prenatal yoga, or a daily walk can help to alleviate fatigue.
  • Healthy Diet: Adequate nutrient intake from food is critical for supporting fatigue during pregnancy. Consuming adequate protein can help boost energy levels. Regular intake of fruits, vegetables and whole grains will support energy levels and also deter another common “side effect” which is stomach upset and constipation.
  • Take your prenatal multivitamin: In addition to diet and physical activity, it is essential during pregnancy to take a daily multivitamin formulated specifically to support the nutrient requirements of pregnant women.
  • Adequate Rest: Go to bed early and get at least nine to ten hours of sleep if you can manage it. Start taking naps during the day. At work, even a 15-minute catnap can make a difference, so if you’re lucky enough to have an office door or empty conference room or lounge, take advantage of it. You can even lie down in the backseat of your car. Take frequent breaks to pace yourself and renew your energy.

Ultimately, small adjustments to your everyday routine can add up to big energy gains. Reach for a piece of fresh fruit instead of a cookie, drink water instead of sugary/caffeine laden soft drinks, take a multivitamin to ensure you’re getting the nutrients needed for optimal health, energy and immune support, enjoy a brisk ten minute walk twice per day. These simple efforts will deliver a noticeable difference in overall vitality that you can feel.

by SharonD on November 3, 2011  •  Permalink
Posted in Immunity, Nutrition, Pregnancy Tips, energy
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Posted by SharonD on November 3, 2011

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Tips for keeping your immunity strong when pregnant

The physical demands of pregnancy, combined with balancing family, career and social obligations can often take a toll on a woman’s immune health. By incorporating simple changes into your daily regimen, you can boost vitality and protect your immune health both in the short and long term.

Studies show that 90% of pregnant women experience a weakened immune system with the onset of pregnancy. Our body’s natural response is a protective mechanism which quiets the mother’s immune system to prevent our body from attacking the “foreign body” growing inside us, which results in making the expecting mother susceptible to various infections and diseases. It is important to be aware of the various factors that contribute to low immunity during pregnancy and how an expecting mother can overcome it. The simplest way to improve immunity is to incorporate healthy lifestyle.

  • Healthy Diet: First and foremost, a healthy prenatal diet should include fruits and vegetables which are rich in vitamins, minerals and antioxidants. Junk food and fast foods, which are generally loaded with fats and calories but have little nutritional value, should be limited.  Studies have shown that consuming about two sodas’ worth of sugar can knock down the effectiveness of white blood cells by roughly 50% within one hour, with residual effects lasting for several more hours.
  • Supplements: Prenatal multivitamins can also provide nutrients that are supportive of immunity. A daily prenatal multivitamin with added Vitamin A, C, E, zinc and selenium may encourage natural resistance.
  • Hygiene: Proper hygiene, including washing hands before and after meal, is one of the best ways to avoid germs which could impact the immune system.
  • Physical Activity: Regular exercise can boost immune health, as exercises make the body stronger, improve blood and nutrient circulation, and help in flushing various toxins out of the body.

Along with these preventive measures, avoiding things you are allergic to, drinking plenty of water, getting enough sleep and rest to rejuvenate and strengthen the body, reducing stress levels and taking care of mental health can all help in improving the weakened immune system during pregnancy.

by SharonD on October 21, 2011  •  Permalink
Posted in Immunity, Nutrition, Pregnancy Tips
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Posted by SharonD on October 21, 2011

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Losing Your Extra “Baby Weight” the Healthy Way

Women of average weight should gain 25 to 35 pounds during pregnancy to support normal fetal development. During your pregnancy, it’s not safe to lose weight.

After your baby is born, most experts advise against calorie restrictive diets to lose your baby weight. While individual calorie requirements will vary according to activity level and metabolism, when breastfeeding you should aim for 500 more calories per day than you would regularly consume, between 2,200-2,700 calories per day. The good news: breastfeeding burns calories and can help you lose some of the weight you gained during pregnancy.

While being active is important to jumpstart weight loss, you should avoid extreme exercise programs for at least six to eight weeks. Research also indicates that exercise may reduce risks of postpartum depression and increase your energy levels. Daily walking and gentle strength training routines, especially those that strengthen your core, are a good place to start.

by SharonD on September 14, 2011  •  Permalink
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Posted by SharonD on September 14, 2011

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Nutritional Tips for When You’re Trying to Conceive

It is well known that what you eat and how you live can affect your health. Millions of dollars have been spent developing and perfecting fertility treatments, while very little attention has been paid to connections between diet and fertility. While there is no such thing as magic nutritional tips that can help a woman struggling with fertility issues, there are some common measures which can be taken to assure the body is prepared to conceive:

  • Avoid trans-fats, the artery-clogging fats found in many commercially prepared products and fast foods. Use more unsaturated vegetable oils, such as olive oil or canola oil.
  • Eat more vegetable protein, like beans and nuts, and less animal protein.
  • Choose whole grains and other sources of carbohydrate that have lower, slower effects on blood sugar and insulin rather than highly refined carbohydrates that quickly boost blood sugar and insulin.
  • Take folic acid to safeguard against neural tube defects which develop in the early stages of pregnancy.
  • Get plenty of iron from fruits, vegetables, beans, lean proteins and supplements.
  • Stay hydrated: Water is great; coffee, tea, and alcohol are OK in moderation; leave sugared sodas unopened.
  • Aim for a healthy weight. If you are overweight losing between five percent and 10 percent of your weight can jump-start ovulation.
  • If you aren’t physically active, start a daily exercise plan. If you already exercise, pick up the pace of your workouts. But don’t overdo it, especially if you are quite lean—too much exercise can work against conception.
  • A research-based prenatal multivitamin is a smart, convenient way to ensure you are consuming adequate amounts of the essential vitamins and minerals needed for a healthy pregnancy and fetal outcome.
by SharonD on June 9, 2011  •  Permalink
Posted in Nutrition, Pregnancy Tips, Trying to Conceive
Posted by SharonD on June 9, 2011

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Building Healthy Bones for Mom & Baby

Taking care of your bones is important throughout life, including before, during, and after pregnancy and breastfeeding. A balanced diet with adequate calcium, regular exercise, and a healthy lifestyle are good for both mom’s and baby’s bones.

Calcium: Although calcium intake is important throughout the lifetime, demand is greater during pregnancy and breastfeeding. Fetal needs for calcium are greatest during the last 3 months of pregnancy to support skeletal growth.  If you don’t get enough calcium, your baby will draw what it needs from your bones. Additionally, calcium can help prevent hypertensive disorders, decrease the risk of pre-term delivery and reduce leg cramps in the mother. Vitamin D is essential for calcium absorption and development of the baby’s bones and teeth.

The National Academy of Sciences recommends that women who are pregnant or breastfeeding consume 1,000 mg (milligrams) of calcium each day. For pregnant teens, the recommended intake is even higher: 1,300 mg of calcium a day.

Good sources of calcium include:

  • low-fat dairy products, such as milk, yogurt, cheese, and ice cream
  • dark green, leafy vegetables, such as broccoli, collard greens, and bok choy
  • canned sardines and salmon with bones
  • tofu, almonds, and corn tortillas
  • foods fortified with calcium, such as orange juice, cereals, and breads

In addition, taking a prenatal multivitamin containing calcium and vitamin D is an important part of maintaining overall bone health during and post-pregnancy.

by SharonD on May 31, 2011  •  Permalink
Posted in Bone Health, Nutrition, Pregnancy Tips
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Posted by SharonD on May 31, 2011

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Why Iron Supplementation May Be Needed During Pregnancy

When you are pregnant, you are at higher risk for Iron Deficiency Anemia due to your baby’s rapid growth rate, which increases demand for iron. However, some forms of iron can cause digestive discomfort and constipation.

Rainbow Light recently reformulated Complete Iron System™ to an easy-to-swallow, food-based mini -tablet.  One tiny tab contains 30 milligrams of easily absorbed, gentle-on-the-stomach, non-binding iron. Complete Iron System™ also includes vitamin C, which is the most potent enhancer of iron absorption, and bioflavonoids as they enhance and increase vitamin C activity. Prune, fig and raisin powder make up the food-base, along with ginger (known for its settling and digestive support) to give this product an appealing “spice cake aroma”.

Iron supplementation is generally not necessary for adult men or post-menopausal women, but it is necessary for those who have been diagnosed with Iron Deficiency Anemia (only a health care provider can accurately make this diagnosis).  In addition to pregnant women, there are some people who have a higher risk for iron deficiency anemia: menstruating women, as monthly blood loss depletes iron stores; vegetarians, since less iron is absorbed from plant sources; people who donate blood regularly, as they need iron to rebuild blood; people who are dieting, as iron intake often reflects calories consumed; and children, teenagers and extreme athletes, because their rapid growth rate increases the demand for iron.

Testing for iron deficiency anemia should be part of your prenatal check-ups. Has your health care practitioner recommended supplemental iron?

by SharonD on May 19, 2011  •  Permalink
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Posted by SharonD on May 19, 2011

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10 Tips for a Healthy Pregnancy Over Age 35

  1. Start taking a multivitamin with folic acid daily prior to conception and throughout pregnancy; it plays a critical role in early development of the brain and spinal cord.
  2. Trying to conceive can add to stress, which in turn may hinder conception. Practice yoga, meditation or deep breathing exercises to help manage stress. And remember, women over 35 may take longer to conceive, so try to keep a positive outlook if you don’t conceive right away.
  3. Eat small balanced meals consisting of whole grains, legumes, nuts, fruits and vegetables and eat frequently to maintain blood sugar which will help prevent nausea. Drinking ginger or peppermint tea, eating high protein snacks before bed, keeping crackers, cereal or nuts beside your bed and having a nibble before getting out of bed and/or sipping sweet juice or flat soda in the morning can all help with nausea.
  4. Include at least four servings of calcium-rich foods daily which can help decrease the risk of pre-term delivery and reduce leg cramps in the mother, while building healthy bones in the baby.
  5. Stay hydrated and exercise regularly, this will help with constipation and general health. Try for 30 minutes of exercise on most days. Remember, three brisk 10-minute walks are as effective as a half hour all at once. Discuss exercise with your health care provider.
  6. Limit caffeine intake to 300 mg per day. Eight ounces of coffee contain approximately 150 mg; black tea contains about 80 mg.
  7. Get 400 IU or more of vitamin D daily for a myriad of benefits ranging from prevention of pre-eclampsia in the mother to building healthy bones and muscles in the baby.
  8. Rest and relax when you can; research shows that both can nurture a healthy mom and baby. Trying to conceive, pregnancy and motherhood all bring new challenges and stress to our bodies, the more relaxed the mother is during these stages the easier the time will be. Take little naps if possible, or go to bed a little earlier/get up a little later. Take a warm bath with a few drops of lavender oil before bed time, try yoga or meditation.
  9. Accept help. In our thirties and forties, many of us have gained confidence, independence… and a reluctance to ask for help. Support from friends and families is key, so keep a list of things you need to have done, like laundry or grocery shopping, and allow friends and family to help.
  10. Once your baby is born, it’s important to continue taking your prenatal multivitamin throughout nursing to provide nutrient-rich milk. Whether you choose to breastfeed or not, your multivitamin can help conquer the stresses and lack of energy so many new mothers experience. Eating plenty of protein can also help boost energy.
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by admin on April 25, 2011  •  Permalink
Posted in Pregnancy Tips
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Posted by admin on April 25, 2011

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