Written By: Debjani Arora | Updated : October 9, 2014 5:13 PM IST
Stress isn't good company for a pregnant woman. Though one can do a lot to combat stress during pregnancy meditate, exercise, breathe right but diet mismanagement can make all these good practices fall apart. 'What you eat and how you eat have a direct co-relation with your soaring stress levels. A nutritious diet can counteract the impact of stress, by shoring up your immune system and lowering blood pressure,' says Neeraj Mehta, fitness professional, nutritionist and director of GFFI Fitness Academy. Here's some diet tips that can keep you stress free while you eat and bond with your baby-bump:
Get high on proteins: During pregnancy, along with the increase in calories the need for protein intake also rises. Without adequate protein your body might feel sluggish and tired too often, adding to your stress quotient. Your protein intake during pregnancy should increase by 10 g. Protein helps in cell and muscle development of both you and your baby. Eggs and chicken are by far the best source of protein. If you are a vegetarian, include all varieties of pulses, soya and sprouts to get the requisite amount of protein on your plate. 'Even 4 to 6 ounces (approximately 120 g) of beans or legumes in a day can cover-up your daily requirement of protein,' says Neeraj.
Include astringent foods in your diet: Astringent foods are the foods that help your body absorb water, tighten the tissues. They are found in legumes, raw fruits and vegetables and certain herbs. 'Having astringent foods can make one feel calm during pregnancy the natural way. Oatmeal, lentils, beans, grapes and bananas are some common astringent foods. They contain tannin, the molecule that gives them their dryness. When these foods are eaten the body contracts or shrinks, hence water absorption by the body tissues increases which helps one to relax and keep calm,' More reason why drinking water during pregnancy is also important. Also read five reasons why you can't survive without water.
Eat more green leafy vegetables: Time and again you have been reminded why a balanced diet could never be complete without having some greens in them. Now there are more reasons to have plentiful of greens -- to kill stress during pregnancy. Spinach (palak), mustard green (sarson), fenugreek(methi) and broccoli are the best choices for staying stress free during pregnancy. 'Green vegetables are packed with calcium which helps counter muscle fatigue and soreness associated with pregnancy, while strengthening the joints. Also when one have these foods in abundance the brain sends signal to the body that starts a thermoregulatory process which helps to keep cool from inside and calm the mind,' says Neeraj. Green, leafy veggies are natural stress busters with high nutritional values that do a great deal of good to the mother and the fetus.
Go slow on sugar and salt: While it is okay to give into your indulgence once a while gorging on foods high on sugar or salt. But it's a good practice to exercise moderation here. 'Soft drinks, fast foods and desserts are culprits for increasing the body temperature, giving rise to hormonal imbalance, weight gain and also affect overall health. Extra sugar can easily be converted into triglycerides, leading to more fat accumulation and increase the temperature of the body and hence up your stress levels,' says Neeraj. Also foods that are high in sodium can lead to high blood pressure during pregnancy and add to overall stress. 'So it is necessary to watch out on salt and sugar intake during pregnancy, if managing these two tricky elements on your own gets tiresome take help from a dietitian,' says Neeraj. Read to know about beverages to avoid during pregnancy.
Get more whole grains on your plate: Whole gains are anti-stress food for pregnancy. 'All whole grains like whole wheat, brown rice, buckwheat and barley are high in magnesium, which acts as a natural tranquilizer, works as anti-heat food, increases calmness and have anti-anxiety effects on the body. Magnesium found in whole grain foods help your body to maintain a more constant body temperature,' says Neeraj. Include whole gains in your diet, especially during the second and third trimester when weight gain takes a surge due to hormonal changes and disrupts the mind-body balance. 'Due to the high nutritional value, these complex foods are a good option to enhance energy throughout the day and maintain a mind-body balance,' says Neeraj.
Don't miss on your eight glasses of water: Hydration is the key to get rid of all your stressors. You can easily metabolize the food you eat, if you are drinking enough water. 'Drinking water at regular intervals throughout the day is the right way to fight stress. Urea, toxin and other waste can be eliminated from the system if you drink enough water. Keeping yourself hydrated throughout the day can help achieve body and mind balance while enhancing the bodily rhythms to keep you calm,' says Neeraj. Read eight healthy drinks for pregnant women that do them great deal of good.
Don't say no to milk: Though your calcium pills will help you keep the levels to optimum, that's no reason why you should give a warm glass of milk a miss. Milk acts as a bedtime stress buster. Calcium found in milk can reduce muscle spasms and soothe tension; it eases anxiety and mood swings linked to premenstrual syndrome too,' says Neeraj.
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Include selective sea food: Sea food is not a wise choice during pregnancy, but not all fish are bad for the expectant mother. 'Fish like salmon and tuna, has good amount of Omega-3 fatty acids which prevent stress hormones form rising within the body and also helps in fighting the symptoms of heart disease,' informs Neeraj.
Get more of the wonder vitamin: Vitamin C in oranges can reduce levels of stress hormones while strengthening the immune system. Whole oranges or fresh orange juice - take your pick to get more of this vitamin.
Try these foods too: Black tea, almonds, pistachios, avocados are all good for a pregnant woman. They lower the stress levels and help to keep calm.
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