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Questions and answers

I've stopped taking contraception and I'm hoping to
get pregnant. Is there anything I should do to get ready?

I'm pregnant but I feel so sick. Is there anything I can
do to stop it?

I know folic acid is meant to be important in pregnancy but can't I just get it from my diet and do I need to take any other supplements?

I've just found out that I'm pregnant and I feel exhausted. Is there anything to give me more energy?

I want to breastfeed my baby. Are there any special foods I should eat?

Is it true that your baby takes calcium from your body? My mother told me that you lose one tooth for each pregnancy?

After my last pregnancy I lost loads of hair when my baby was three months old. I'm pregnant again, how can I stop this happening?

I have terrible heartburn and it's stopping me eating properly. Is it safe to take anything to stop it in pregnancy?

Will my baby notice the difference between the flavours of foods I eat when I'm pregnant?

How much weight is it normal to gain during pregnancy?

Do I need to eat much more food now that I'm pregnant?

Do I have to totally cut out all alcohol now that I'm pregnant?

I get terrible cramps in my legs at night. Is there anything I can do to stop them?

I'm prone to cystitis. Is there anything I can take
to stop it happening?

What are the foods I shouldn't eat now that I'm pregnant?

I feel totally exhausted but I can't sleep, it's so frustrating. How can I get some rest?

I love to exercise. Is it safe to keep up my activity
throughout my pregnancy?

Is there anything I can do to stop getting stretch marks?

Is it safe to take more than the recommended amount of folic acid when I'm pregnant?

I've stopped taking contraception and I'm hoping to get pregnant. Is there anything I should do to get ready?

Now is the perfect time to get into good habits and to prepare your mind and body for pregnancy. You don't need to start a military fitness campaign but just by taking a little more care with your lifestyle you can improve your wellbeing and give your baby the best possible start:

• Check your Rubella status: German measles can cause problems with an unborn child, so have a chat with your GP about your immunity to Rubella.
• Stop the bad habits: easier said than done, I know, but now is the time to try and stop smoking and cut down on alcohol and caffeine. Hopefully you'll soon have a wonderful new baby to compensate for all this self-sacrifice!
• Take Sanatogen ProNatal or Santogen ProNatal Plus Omega-3: the vitamin folic acid plays an important role in the healthy development of the brain and spinal cord. The Department of Health recommend folic acid supplementation from the time you stop contraception. However, folic acid alone is not enough to maintain your health and help ensure the healthy development of your baby. It is also important to eat a healthy, balanced diet, something that is not always possible with a hectic, modern lifestyle. Scientifically proven Sanatogen ProNatal can help as it is specially formulated for use when you're trying to conceive. It provides extra supplies of folic acid and other vital vitamins and minerals to encourage the healthy development of your baby and to help your body at this important time.
• Stay fit and healthy: Choose a balanced nutritious diet and try to introduce some exercise, aiming for at least twenty minutes three times a week. You'll soon be fighting fit for the challenges and excitement of pregnancy and childbirth. Good luck!

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I'm pregnant but I feel so sick. Is there anything I can do to stop it?

You're not alone; around seventy percent of women suffer nausea and vomiting in pregnancy. It's called morning sickness but any-time-of-the-day-or-night sickness is more accurate. We don't know the precise cause, although it's thought to be a result of hormonal changes. The surge in progesterone makes the stomach empty more slowly, leading to a feeling of bloating, nausea and often heartburn. The emotional upheaval and exhaustion of early pregnancy tends to aggravate the symptoms. For most women it wears off after fourteen weeks, although a few unlucky ones may suffer throughout. Here are a few ways of beating it:

• Good nutritional intake is vital throughout pregnancy, but is not easy to maintain when you are suffering from nausea. You could try taking a tailored multivitamin supplement such as Sanatogen ProNatal to help ensure you are getting the right nutrients.
• A cup of tea and a gingernut biscuit may settle the stomach before you get out of bed.
• Ginger has been used as a sickness remedy for generations, so try replacing your coffee with ginger tea.
• Eat small frequent meals and avoid overfilling your stomach, which may aggravate the problem.
• Avoid triggers. If the smell of curry, coffee or a fry up makes you retch, ban them from your house!
• Acupressure wristbands may help; these are also used for motion sickness and are available at good pharmacies.
• Rest as much as you can.

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I know folic acid is meant to be important in pregnancy but can't I just get it from my diet and do I need to take any other supplements?

The vitamin folic acid plays a vital role in the healthy development of the brain and spinal cord. Folic Acid taken around the time of conception is important for the healthy development of the baby's neural tube.

It is sensible to choose folate-rich foods during pregnancy, but it's still recommended that a supplement is taken as well. This is because a woman needs considerably more folate than usual during pregnancy and although it's found in a wide variety of foods, including green leafy vegetables, beans, wheat germ, yeast, eggs and orange juice, it rapidly loses its potency during storage and cooking. Fresh vegetables can lose up to 70% of their folate in three days, up to 95% is lost into cooking water, and further losses occur when food is heated.

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I've just found out that I'm pregnant and I feel exhausted. Is there anything to give me more energy?

Many women are taken aback by the mind-numbing tiredness they experience in the first months of pregnancy. Although you look totally normal, it's difficult to get through the day without a nap. The truth is that although there's no bump to show your condition to the world, your body is already hard at work responding to the changing hormones and growing your new baby. Your precious energy is being used to form the placenta and to increase the blood circulating to provide your baby with essential nutrients. With so much going on, is it any wonder you feel exhausted? The most important thing to do is to listen to your body's signals. Here are a few ways to boost your energy:

• Don't fight the fatigue; listen to your body and grab sleep when you can.
• If you already have children, catnap when they do, go to bed at the same time as them, or perhaps your partner will take them out, so you have time to put your feet up.
• Eat regular meals and snacks. You may feel that caffeine and chocolate give you an energy boost but there is always a dip afterwards. Instead choose starchy carbohydrate foods such as pasta, rice-cakes, bread and potatoes. These provide a steady release of energy and also stimulate the release of the body's 'happy hormone' serotonin. If nausea is stopping you eating a balanced diet, a tailored multivitamin and mineral supplement such as Sanatogen ProNatal will help ensure you and your baby are getting all the essential nutrients you need.
• If you can, rearrange your working schedule. You may find you feel better in the early morning but need to leave early in the afternoon. Alternatively you may be able to take some work home at weekends in exchange for a lunchtime siesta. If you're still having difficulty coping, consider taking a few days annual leave and do a four-day week for a while.
• A short walk in the fresh air may temporarily perk you up, although the idea may seem rather unappealing if your fatigue is overwhelming. It's worth a try if a nap is out of the question.
• Have a wee before going to bed and avoid late drinks. In the first trimester your womb is pressing against your bladder and all those midnight trips to the loo will sap your energy.

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I want to breastfeed my baby. Are there any special foods I should eat?

The days after giving birth are very difficult for your body. Blood loss during and after labour may have left you anaemic and breastfeeding puts extra demands on your reserves.

Your body needs around 500 more calories a day when breastfeeding as well as a rich supply of vitamins and minerals for the growing baby. The problem is you'll be spending so much time feeding and caring for the baby that you may find that it's difficult to find a moment to eat.

The Food Standards Agency recommends these foods to keep you and your baby healthy:

• Fresh fruit and vegetables - aim for at least five portions a day.
• Starchy foods such as bread, pasta, rice and potatoes to give you the extra energy you'll need.
• Plenty of fibre, found in wholegrain bread, pasta, rice, pulses and fruit and vegetables. After childbirth, bowel action can be disrupted and constipation is particularly painful, but fibre helps with both of these.
• Protein such as lean meat and chicken, fish (especially oily fish) eggs and pulses (beans and lentils).
• Dairy foods such as milk, cheese and yoghurt are a useful source of protein and contain the calcium you and your baby need.
• The Department of Health recommends that breastfeeding women take a supplement containing Vitamin D every day. Vitamin D will help the baby's body to use the calcium supplied by its mother's milk. Sanatogen ProNatal® contains Vitamin D and is designed to help both you and your baby through this important time.

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Is it true that your baby takes calcium from your body? My mother told me that you lose one tooth for each pregnancy?

Pregnancy is a demanding time for your body and your developing baby does need calcium. But the real reason women can lose teeth is that pregnancy affects our gums. The hormones make them soft, swollen and more prone to infection and bleeding. It's important to care for your teeth for your own wellbeing and for your baby, as gum disease has been linked to premature birth and lower birth weights. The good news is that women are entitled to free dental care throughout pregnancy and until their baby is one year old, so here are some ways to safeguard your smile:

• Take the opportunity to have a check up with your dentist.
• Keep your mouth healthy by brushing gently with a soft brush.
• Floss regularly, concentrating on the junction between the teeth and gums where plaque accumulates and gum disease starts.
• Avoid sugary snacks and drinks to protect your teeth from decay.
• Eat plenty of calcium-rich foods such as cheese, milk and sardines, making sure you eat the bones.
• A tailored multivitamin and mineral supplement such as Sanatogen ProNatal® can also help you top up your calcium levels.

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After my last pregnancy I lost loads of hair when my baby was three months old. I'm pregnant again, how can I stop this happening?

Around half of women suffer significant hair loss several months after childbirth. It's alarming to find the plughole clogged with coils of your hair, but it does stop. The thinning is a result of increased hair growth during pregnancy (it's payback time for the luxuriant head of hair you had then.) After the birth these hairs go into their resting phase and subsequently fall out. It takes about three months to restore the balance and when growth restarts some short tufty bits may appear, so a good layered haircut is better cosmetically.

However anaemia can also cause generalised hair loss, so try to eat a good balanced diet and don't skip meals. A multivitamin tailored to the needs of pregnant and breastfeeding mothers, such as Sanatogen ProNatal can help you get the nutrients you need.

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I have terrible heartburn and it's stopping me eating properly. Is it safe to take anything to stop it in pregnancy?

Your pregnancy hormones slow the passage of food, which can lead to indigestion and bloating. They also soften the valve at the stomach entrance, so acid contents can flow back up the oesophagus (or gullet) causing an unpleasant burning sensation in the centre of the chest and the ability to re-taste your breakfast on and off throughout the day. The symptoms are worse towards the end of pregnancy when the womb pushes against the stomach. Heartburn can be miserable but fortunately there are ways of quelling the fire:

• Try eating small frequent meals- this will ensure you get the nutrients you need without overfilling your stomach.
• Stay away from spicy and fried foods, which may worsen the symptoms.
• Get a good night's sleep by propping yourself up with pillows and keeping a glass of milk to hand to settle your stomach.
• You can use antacids during pregnancy. such as Rennie Peppermint, unless you have heart trouble or high blood pressure. Medicines can affect the unborn baby . Always ask your doctor before taking any medicine in pregnancy. Always read the label

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Will my baby notice the difference between the flavours of foods I eat when I'm pregnant?

Experts believe that babies can taste flavours in the amniotic fluid surrounding them as early as fourteen weeks. Your baby quickly develops very definite preferences. In fact researchers discovered that babies in the womb already have a sweet tooth. When they flavoured the amniotic fluid with saccharine, the unborn baby swallowed more of the sweet fluid but when it was made bitter they swallowed much less

Your baby also becomes accustomed to the flavours and aromas that you enjoyed when he was in the womb. If you choose garlic or spicy foods when you're pregnant he may grow to love them and won't complain when he tastes them later in your breast milk. By being consistent about your food choices before birth you can help breastfeeding be problem free.

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How much weight is it normal to gain during pregnancy?

There really is no 'normal' weight gain. Every woman is different; it depends on your usual weight, the size of your baby and any fluid retention. There's no need to worry obsessively about your weight during pregnancy and lots of doctors and midwives have stopped routinely weighing women at antenatal appointments.

Having said all that, the average weight gain tends to be around two stones or twenty-four pounds, although it ranges from one to three stones. This is made up of the baby, the placenta and fluid, the enlarged breasts and some increase in body fat stores.

If you notice a sudden, rapid increase in weight with some body swelling it's worth seeing your doctor as this could indicate fluid retention which may be associated with high blood pressure and pre-eclampsia.

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Do I need to eat much more food now that I'm pregnant?

During pregnancy your body is working hard to create your new baby. This amazing biological process needs extra energy and nutrients. Unfortunately this doesn't mean you can 'eat for two!'. The calories needed only go up by 15% - that's just 200-300 extra calories a day. So try to eat better, not more. A well-balanced diet should include all the main food groups: fresh fruit and vegetables, protein from fish, meat and eggs, fat, carbohydrates and dairy products. If you find that nausea, heartburn or total exhaustion in early pregnancy are making it difficult for you to eat a full, varied and balanced diet, a specially tailored pregnany supplement like Sanatogen ProNatal® can help ensure you're not missing out on essential vitamins and minerals.

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Do I have to totally cut out all alcohol now that I'm pregnant?

Lots of women can't stand the smell or taste of alcohol while they're pregnant. Others avoid it completely because they're worried about the effects on their unborn child.

It is true that too much alcohol can damage the developing baby. However most experts agree that a small amount of alcohol is safe in pregnancy. The government guidelines say that one or two units once or twice a week is fine. Remember that a unit is a small glass of wine, a single pub measure of spirits or a half-pint of normal strength beer or lager.

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I get terrible cramps in my legs at night. Is there anything I can do to stop them?

Cramps usually occur in the final months of pregnancy and can get you leaping out of bed in the middle of the night with a level of energy and agility you'd probably forgotten you possessed! We don't know the exact cause but it may be a combination of the muscles responding to all the work involved in carrying your unborn baby, combined with the womb pressing on the nerves to your legs. The good news is that you can calm the cramps by stretching the calf, massaging the muscles, or applying a hot water bottle. Try these tips to stop them occurring:

• Choose food rich in calcium, such as cheese and milk products.
• Stretch the calf muscles before going to bed.

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I'm prone to cystitis. Is there anything I can take to stop it happening?

Pregnant women are more prone to bladder infections but even without cystitis the expanding womb presses against your bladder making frequent trips to the loo essential. Fortunately you can help stave off cystitis:

• Keep the bladder flushed clean by drinking plenty of fluids.
• Don't cross your legs and hold on! Pass urine when you need to.
• Lean forward when you pass urine to fully empty the bladder.
• Empty your bladder before and after sex to prevent cystitis.
• Drink cranberry juice - it can help fight off infections.
• Remember that frequent, painful passing of urine may indicate an infection. Take a sample to your doctor's surgery. It is very important to treat urine infections promptly in pregnancy to prevent spread to the kidneys so it's always a good idea to check with your GP before using over-the-counter treatments.

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What are the foods I shouldn't eat now that I'm pregnant?

A number of the foods that you've safely enjoyed prior to pregnancy can pose a risk to your unborn baby. The diseases that these foods cause are generally rare, so if you do slip up there's no need to panic but it's sensible to minimise your exposure as far as possible. You'll be able to tuck in again in nine months’ time.

• Liver or liver products like pate and liver sausage : these are rich in retinol or Vitamin A, which is reported to have caused abnormalities in some babies.
• Soft cheeses like Brie or Camembert, blue cheese and fresh pate : these can harbour the rare infection listeria, which occurs in 1 in 20,000 pregnancies and can cause miscarriage and illness in the newborn.
• Raw eggs in mayonnaise or desserts, or soft-cooked eggs should be avoided because of the risk of salmonella food poisoning.
• Raw or undercooked meats and poultry : these may contain toxoplasma, a bacteria that can cause miscarriage and harm the baby's development.
• Ready-cooked meals : these should be thoroughly reheated to minimise the risk of listeria.
• Pre-packed salads : all salads and vegetables should be carefully rinsed to clean away soil, which could harbour toxoplasma.
• Ice cream : frozen ice cream and lollies are fine but whipped ice cream from a van can contain salmonella.
• The Food Standards Agency has recommended that pregnant women don't eat shark, swordfish or marlin, as they may contain potentially unsafe levels of mercury.
• Peanuts : peanut allergy is increasing in children and experts believe that it may be caused by exposure to peanuts at a young age or even inside the womb. If asthma, eczema, hay fever or food allergies run in your family, it's sensible to avoid peanut products during your pregnancy and while breastfeeding.
• Seafood : avoid raw or undercooked shellfish such as oysters, mussels, cold prawns or crab, which can cause food poisoning.

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I feel totally exhausted but I can't sleep, it's so frustrating. How can I get some rest?

Nearly everyone has difficulty sleeping towards the end of pregnancy and that includes your partner! It takes hours to manoeuvre your bump into a comfortable position, then you need a wee, your legs start cramping and you lie awake worrying whether you're going to be a good enough parent. It's difficult not to get frustrated and uptight, which only makes the situation worse. Here are a few ways to help you get a good night's rest:

• Take some gentle exercise during the day, like a short walk or swim.
• Have a warm bath - add a few drops of lavender oil to the water to aid relaxation.
• Avoid stimulants like caffeine or chocolate in the evening. Try a warm milky drink or camomile tea to soothe you to sleep.
• Try and experiment with positions - pillows between your knees and supporting your bump and back will help you get comfortable.
• Have a starchy snack at bedtime. Toast and cereal contain carbohydrates that encourage your body to release the 'happy hormone' serotonin, which gets you ready to snooze.
• A muslin bag filled with dried lavender may help you relax and fall asleep - and your bedroom will smell wonderful.
• Encourage your partner to give you a massage. As well as soothing your aching muscles it will remind you both that you're lovers and not just expectant parents.
• Empty your bladder before you go to bed so you've one less reason to wake up.
• Your baby is your very own central heating system, boosting your metabolism and making you more sensitive to warm temperatures. Make sure your bedroom isn't too hot by opening a window at night.
• If you can't sleep, don't fight it. Put the light on and read for a while until you feel sleepy.

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I love to exercise. Is it safe to keep up my activity throughout my pregnancy?

Keeping active and fit will help you deliver your baby, recover from labour and cope with the struggles of life with a new family. Try to follow these guidelines for a happy, healthy nine months:

• Ask the expert : let your aerobics teacher or gym instructors know that your pregnant and they'll be able to help and guide you.
• Take it easy : make sure you warm up slowly and cool down gradually to give your body the chance to adjust.
• Watch your joints : a hormone called relaxin loosens your joints, so you're more prone to injuries.
• Keep it low : choose low-impact activities, such as swimming, that are easy on the joints.
• Drink up : plenty of water will keep you cool and prevent dehydration.
• Listen to your body : stop if you feel uncomfortable, overheated or if your muscles are hurting.

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Is there anything I can do to stop getting stretch marks?

Stretch marks appear when the elastic fibres low down in the skin are stretched and broken. This often happens when the body's growing quickly. In pregnancy they are more likely because of changes in the body's hormone levels.

At first, they're purple in colour, because the tiny blood vessels under the thin, stretched skin can be seen. Gradually this fades to silvery-white. Some women have less elastic skin and are more prone to stretch marks. Big weight gains or multiple births may also make them more likely to appear. Experts disagree on whether there's anything you can do to prevent stretch marks appearing but I think it's worth a try!

• Eat well: It's important not to restrict your diet in pregnancy but equally you don't need to eat for two. Avoid large, rapid weight gain by avoiding 'empty' calories and sticking to a healthy balanced diet.

• Lotions and potions: There's no magic formula, but cocoa butter cream and massage oils can soften and smooth your skin and may improve its elasticity. After the birth vitamin E cream or a capsule broken and spread over the marks may help them fade and heal quicker.

The good news is that as time goes by the purple colour fades to leave you with thin whitish lines, which are much less obvious and easier to disguise. Doctors in America are experimenting with new laser therapies to treat these and they're having some success. So in the future you may be able to zap them away.

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Is it safe to take more than the recommended amount of folic acid when I'm pregnant?

The government recommends that if you are pregnant or thinking of having a baby you should take a daily 400 μg folic acid supplement from the time you stop using contraception. Sanatogen ProNatal contains a total of 700 μg. The extra 300ug includes the amount the government recommends a pregnant women should obtain from her food. Sanatogen ProNatal is scientifically proven.

The safety of folic acid was evaluated by the independent Expert Group on Vitamins and Minerals (EVM). The EVM concluded that taking folic acid supplements of up to 1mg (1,000 μg) a day is unlikely to do people any harm.

Women who are at a high risk of having a baby affected by a neural tube defect might be advised by their doctor to take more than 1mg a day of folic acid and if this is the case they should follow their doctor's advice.

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