Body Building Guru

Prenatal Vitamins: Your Baby’s health is in your hands

Prenatal Vitamins are those organic substances that are required for the normal growth and development of the fetus during pregnancy. Expectant women are required to take these nutrients on a daily basis in their diet. They are essential for the mother’s health as well as that of the baby. During pregnancy, the Recommended Daily Allowances (RDA) of certain vitamins increases significantly. These nutrients consist of folic acid, vitamin K, Vitamin E and certain minerals such as iron and calcium.

In order to increase the chances of giving birth to a healthy baby, you need to eat right. It is important for you to take a well balanced diet consisting of adequate amounts of carbohydrates, fats, proteins, vitamins and minerals. In order to get a daily supply of essential prenatal vitamins you must eat a variety of foods. If you select synthetic vitamins, you must monitor the intake from time to time in order to avoid taking an overdose.

Important prenatal Vitamins:
Folic acid: This is one of the most important of vitamins required during pregnancy. It significantly reduces the risk of birth defects in the fetus. Folic acid deficiency in expectant women can lead to the development of the defect of the brain and spinal cord known as the ‘neural tube’. This is characterized by the baby being born with a spine that is not closed. The exposed nerves show signs of damage incurring varying degrees of paralysis, mental retardation and incontinence in the baby.

Neural defects are most likely to develop in the first twenty-eight days of pregnancy; therefore, it is essential for women planning a pregnancy to start taking at least 400 mg of folic acid each day.  Women who have had children with neural defects previously must consult a certified physician before taking any vitamin supplementation to decide upon the adequate dosage. Food sources of Folic Acid include green leafy vegetables, citrus fruits such as oranges, pineapples, raspberries, strawberries, beans, nuts etc.

Multivitamins: These can be taken as supplements during pregnancy. These vary in the content of the vitamins and minerals they are made up of. For instance, certain multivitamins may be extremely high in the iron content that have been developed for women with anemia, whereas others might be rich in folic acid or vitamin K. A number of vitamins for pregnant women are available only on the prescription of a medical practitioner. Thus, you must be very careful while selecting the nutrient supplements during pregnancy.

It is not advisable for women to take too many synthetic vitamins during expectancy. Before taking any nutrient, you must consult a registered medical practitioner in order to determine if you require it or not and in what doses. You can get most of the essential vitamins by consuming healthy foods such as fresh fruits and vegetables, lentils, legumes, fish, whole grains, cereals, nuts, fresh fruit juice, oats and loads of water to keep you hydrated.

Vitamin Overdose:
An overdose of vitamins in pregnancy can be extremely fatal for the development of the baby and may result in toxicity. Symptoms include diarrhea, stomach cramps, dizziness, nausea, headaches, outbreak of rashes on the skin etc. It is best to take advice from a doctor or mid-wife before taking any vitamins.

Vitamins help in the process of growth and development of the body. They help optimize the metabolism of proteins, carbohydrates and fats in the body. During pregnancy it is recommended that you consult a registered doctor or dietitian to help chalk out a pregnancy diet plan based on the specific needs of your body. During pregnancy, the baby’s health is in your hands. If you take a healthy diet you will give birth to a healthy baby, whereas nutritional deficiencies might result in various birth defects.

Fitness and Exercise Diet for overall development

The health and fitness industry is loaded with all kinds of products and services aimed at bringing about complete wellness of the mind and body in individuals. Majority of Americans are affected by obesity and related disorders such as diabetes, heart disease, depression, stress, hypertension, cancers etc. which are an outcome of sedentary lifestyles. More and more people are becoming health conscious and are making every possible effort to remain fit in order to promote good health and longevity. The most important aspects of keeping fit are regular exercise, a well balanced diet, adequate amount of relaxation and appropriate supplementation.

Fitness and exercise diet are necessary to attain a well toned body and promote the overall wellbeing of the individual. Diet plays a crucial role in enhancing your workout sessions and provides the much needed nutrients for the proper functioning of the body. It is the primary source by means of which all the essential proteins, carbohydrates, fats, vitamins and minerals are supplied to the body.

Before following any fitness and exercise diet plan, it is necessary for you to consult a fitness expert who can chalk out an appropriate workout and diet plan depending on the specific needs of your body. You must also consult a registered medical practitioner before following any exercise or diet schedule in order to ensure if it is likely to benefit you in the long run or not. You must also make a note of any allergies or medical conditions you might be prone to such as diabetes, hypertension, cancers, obesity, respiratory problems, prostrate, osteoporosis, coronary heart disease, asthma etc. before following any fitness regime.

As per experts, it is recommended to take 4 to 5 evenly spaced out meals during the day in order to provide the essential nutrients to the body. An ideal fitness and exercise diet consists of 40% proteins, 40% carbohydrates and 20% essential fats. If you are on a specific exercise plan, you must consider your goals and follow a diet plan accordingly. There are two types of exercise diet plans:

Low Carbohydrate – high Fat diet
Low Fat – High Carbohydrate diet

If you are looking to gain lean muscle mass, a high carbohydrate and protein diet that is low in fat is essential for you. This type of an anabolic diet is the best in terms of maintaining the body and helping in its development. A low carbohydrate and high fat diet is recommended for those looking to gain weight.

It is necessary to include the right quantity of proteins, carbohydrates, essential fats, vitamins and minerals in your dietary intake. Along with this, it is suggested that you add nutritional supplements in your diet to meet the Recommended Daily Allowance (RDA) of different nutrients on a regular basis. This keeps your body intact and augments the process of growth and development. There are a variety of nutritional supplements available in the market such as snacking bars, powders, meal replacement supplements, capsules, injections, liquid serums etc.

A good fitness and exercise diet helps boost the immune system, provides appropriate nourishment to the body, helps fight a number of diseases, enables the body to bear everyday wear and tear and quickens recovery.

Water: This is one of the most important aspects of a well balanced diet. Water is essential to carry out all the processes of the body and keeps it hydrated. It is recommended that you drink 8 – 10 glasses of water on a daily basis depending on your body’s requirements. Water also helps to flush out harmful toxins from the body.

Eating right and exercising regularly is the key to maintaining good health. Exercising helps release stress, fights fatigue, improves the blood circulation of the body and helps maintain a healthy heart. It reduces the risk of various diseases such as obesity, asthma, hypertension, increased cholesterol levels, stress, depression etc.  It increases the stamina and flexibility of the body, slows the process of ageing and enhances the overall performance of the individual in every sphere.