PREGNANCY

First-time Mom. First-time pregnant. First trimester!

Are you a first-time pregnant mom in your first trimester? Are you bombarded with online information about your pregnancy and don’t know where to start? What you can start with is your nutrition. Starting out your pregnancy right whether it is your first-time or not, is essential for your growing baby.1a,2a

Why take a multivitamin during pregnancy?

From mom to baby. Optimal maternal nutrition, including essential vitamins and minerals, is important for your growing baby’s development.1a,2a Making nutrition a priority at the start can have a longer term impact on your child’s health.2a

Did you know that pregnancy women across the globe suffer from micronutrient malnutrition during their pregnancy?3a These women typically suffer from anaemia (lack of enough iron) and many more do not take in enough folate, zinc or iodine during their pregnancy.3a

Even for women who are able to access a balanced diet, an inadequate micronutrient status is common.2b One reason for this is that that during pregnancy micronutrient requirements increase more than your usual dietary energy requirements.2c

Nutrition is about more than just right now.1d,2a,d It is important to know that vitamin and mineral deficiencies affect the growing baby and can result in pregnancy complications such as low birth weight or premature birth.3b The short- and long-term benefits of an optimum micronutrient status can have a significant impact on health for years to come.2d

What micronutrients are needed?

Some of the more common minerals and vitamins include iron for preventing anaemia and low birth weight; folate for proper neural tube (spinal cord) development; iodine for brain development; calcium and vitamin D for preventing maternal hypertension (pre-eclampsia) and pre-term birth.1b

Take the guess work out. Multiple multi-nutrient tablets are available to simplify vitamin and mineral supplementation during the prenatal stages of pregnancy.3c Typical multi-nutrient tablets will provide the daily recommended intakes for:

Vitamins A, B1, B2, B6, B12, C, D, E and niacin, folic acid, copper, selenium and iodine with iron and zinc.1e Others can also include chromium, magnesium, manganese, molybdenum, DHA, omega 3, EPA, choline, biotin and vitamin K.4

Additionally, prenatal micronutrient supplements have now evolved to deliver the right-amounts-at-the-right-time during the different stages of pregnancy.1c,4

Multi-micronutrient supplementation during pregnancy combined with the consumption of a well-balanced diet can help to achieve your optimal pregnancy nutritional status –  for pregnancy can beyond.2e,f

It’s time to start. Start your pregnancy nutrition out right, first-time!

Ask your doctor, nurse of pharmacist for further advice on taking multivitamin supplements during your pregnancy.

Individualised micronutrition. Trimester specific. 

Chela-Preg® Pre-Natal Trimester 1™ Evening Capsules

Chela-Preg® Pre-Natal Trimester 2™ Evening Capsules

Chela-Preg® Pre-Natal Trimester 3™ Evening Capsules

Chela-Preg® Pre-Natal Multivitamin

Designed for each unique stage of pregnancy.

1. Cretin I, Bühling K, Demir C, et al. Impact of Micronutrient Status during Pregnancy on Early Nutrition Programming. Human Nutrition: Review Article. Ann Nutr Metab 2019;74:269–278.
2. Oh C, Keats EC, Bhutta ZA. Vitamin and Mineral Supplementation During Pregnancy on Maternal, Birth, Child Health and Development Outcomes in Low- and Middle-Income Countries: A Systematic Review and Meta-Analysis Nutrients 2020;12:491: doi:10.3390/nu12020491.
3. World Health Organisation (WHO). In collaboration with the United Nations Children’s Fund (UNICEF) and the Micronutrient Initiative (MI). CALL FOR AUTHORS. Multiple micronutrient supplements in pregnancy: implementation considerations for successful integration into existing programmes.
4. CHELA-Preg® Trimester 1/2/3 Professional Information, {date}.

Pregnancy is an extraordinary time for any mom-to-be. A part of the unforgettable experience is the fact that her body changes dramatically to prepare for her child. For many women, these changes to the body will have a significant impact on their skin.

Hormones are in overdrive and it's quite normal for mom-to-be to encounter the driest skin she's ever experienced. The body is using a huge amount of fluid to help create the miracle being protected inside the womb. The body will draw moisture from anywhere it can to make this happen, including moisture that is usually allocated to the skin. Dry skin in pregnancy comes across as intense itching, red patches or even rashes.

These symptoms are often described as some of the more unpleasant experiences during a woman's pregnancy, but they don't really need to be.

Epi-max® has five tips to help minimise unnecessary dry skin during the 40-week pregnancy experience.

• Drink enough water to replenish the fluids your body needs. Water not only helps your body absorb and transport essential nutrients to your baby, but it's essential for your entire system to stay healthy, including your skin. Without adequate intake of water, the skin cannot protect you as it should.

• Some women find it helpful to stay away from skin care products that include perfumes and irritants. Your body absorbs these chemicals, and your skin may respond badly while it's in this overly sensitive phase.

• Be gentle on yourself. Your skin is more sensitive than usual and scrubbing may be more painful than before. Harsh cloths could cause micro-tears on your skin, which will make it easier for your body to absorb chemicals and irritants into your bloodstream. Skip the harsh body scrubs, exfoliants and loofahs for a few months.

• Stretchmarks can be another skin challenge in pregnancy. Your body is stretching and growing exponentially. It's not always possible to prevent stretch marks, but you can help your body resist them by thoroughly hydrating the high-risk areas like your belly, breasts, stomach and hips. Gently and regularly

• Using a humidifier in your bedroom at night will help your body retain as much moisture as possible during the evening. Apply Epi-max® before you go to bed to help your skin deal with the dryness and stretching as much as possible. It will not only help your body retain moisture but will also strengthen the protective outer layer of your skin to shield it from external irritants.

If in doubt

It's true that sensitive, pregnancy skin will be more prone to dryness and rashes. However, it is still important that you discuss unknown or unexpected rashes with your doctor. Most rashes and itches during pregnancy are completely harmless. Unfortunately, some may indicate a more serious condition requiring treatment. Itchy feet and hands, in particular, are signs that need to be brought to your doctor’s attention. If in doubt, phone or visit your doctor for advice.

As you go through the various stages of your pregnancy, it is quite natural to experience physical and emotional niggles and find yourself thinking about issues you’ve never throught about before. No matter what’s on your mind, know that your midwife / GP / obstetrician and antenatal teacher are all there to help and support you before and after your baby is born. 

Don’t hesitate to talk to them.

1. Nausea

Nausea affects most moms sometime during their pregnancy. It is usually experienced in the mornings of the first trimester of pregnancy, but may occur at other times of the day and pregnancy as well. It could be caused by pressure from the foetus, reflux and changes in the metabolism, and changes in hormones.

How to cope:

• Have a snack such as a dry biscuit and a hot drink before getting out of bed, then get up slowly

• Have regular small meals and snacks in between to keep your blood sugar level constant, and have a snack before going to bed

• Have regular sips of water to prevent dehydration from vomiting

• Get lots of rest as being tired can make you feel a lot worse

2. Sleeplessness

Sleeplessness during pregnancy could be ascribed to various causes like physical discomfort, anxiety about the pending birth and ability to cope with a new lifestyle, nightmares as a result of this anxiety, or pressure on your bladder resulting in frequent visits to the toilet.

How to cope:

• Avoid caffeine throughout the day

• Rest often for short periods

• Establish a relaxing routine before bedtime

• Do breathing and other relaxation exercises, especially before betime

• Read a good book before bedtime

• Try putting pillows under your tummy, between your knees and behind your back to find a comfortable sleeping position

3. Thrush

Because of hormonal changes and changes in the pH balance of vaginal secretions, thrush is more common during pregnancy.

How to cope:

Consult with your midwife / GP about a suitable antifungal cream or pessaries for both you and your partner, as the infection can be passed between you during intercourse

4. Heartburn

During pregnancy acidic digestive juices could back-up into the oesophagus with a resulting burning sensation. The relaxed stomach valve is the cause of this is due to pregnancy hormones. Your growing baby can put pressure on your stomach and compound the problem.

How to cope:

• Avoid large meals. Rather have regular small meals and snacks in between. Apples and raw veggies are often helpful

• Avoid fatty and spicy foods

• Avoid acidic foods like tomatoes and tomato sauce

• Avoid caffeine

• Don’t drink liquids with meals as this could aggravate your problem

• Stay in an upright position after meals

• Drink lots of water

• Try to sleep in a more upright position – use pillows to prop yourself up

5. Mood swings

Mood swings often occur during pregnancy. Stress and exhaustion can contribute to fluctuating feelings. Anxiety about childbirth and parenting, as well as hormonal changes can also make you feel very emotional.

How to cope:

• Share your feelings with your partner, or confide in a close family member, friend, or counsellor

• Set aside time to rest regularly

6. Tiredness / Fatigue

It is normal to feel tired during pregnancy especially during the first timester – remember that your body is growing a new life. Tiredness could also be due to anaemia.

How to cope:

• A well balanced diet with lots of green and other vegetables, fruits, nuts and milk is important

• Eat less refined foods (e.g. sugars, carbohydrates)

• Regular exercise and regular rest are essential

• Consult with your doctor with regard to safe vitamin and mineral supplements such as iron, magnesium and calcium

7. Backache

Backache may sometimes be experienced during pregnancy due to a changed posture, or due to the ligaments softening in preparation for child birth.

How to cope:

• When standing and walking, straighten your back and tuck in your tummy. Resist the urge to hollow your back and push out your tummy

• Don’t lift heavy objects. When you have to pick up anything, bend your knees, not your back

• Always sit on a straight-backed chair

• Avoid high heeled shoes

• Have a relaxing back massage, but be careful of aroma oils during pregnancy

• Do back strengthening exercises like pelvic lifts (on your back on the floor); or while standing, do straight leg lifts to the back.

8. Constipation

The same hormones that are responsible for loosening your joints and causing back ache, can affect your intestinal movements. Because of slower intestinal movements, more nutrients are absorbed, but you can also become constipated. Constipation can also be caused by iron supplements, the higher levels of progesterone during pregnancy, or pressure on your bowels from your growing baby.

How to cope:

• Your diet should include lots of wholegrain fibres from fruit and vegetables. Do not eat refined foods e.g. sugars, carbohydrates

• Also eat other wholegrain foods like whole-wheat bread, brown rice and cereals

• Drink lots of water

• Do regular exercise

• Speak to your doctor / midwife to change your iron and / or calcium supplements, as well as the antacids you’re taking

• Consult with your midwife / GP before using laxatives

9. Shortness of breath

During the later stage of pregnancy, displacement of your lungs, stomach and other organs occur naturally due to the size of your baby. Your womb increasingly pushes up on your diaphragm, preventing it from moving properly during breathing. This may cause shortness of breath as there is less space for your lungs to expand and fill up with air.

How to cope:

• Rest more often, and while lying on your back, breathe in deeply while expanding the tummy as much as possible. This manipulates the diaphragm to make space for the lungs to expand and fill up with air

• Avoid getting too hot. Keeping cool will help you to feel less breathless

10. Bladder weakness

As your baby grows, there is more pressure on your bladder which decreases the capacity of your bladder and may cause you to urinate involuntarily when you laugh, cough or sneeze. Weak pelvic muscles can also compound the problem.

How to cope:

• Pelvic floor exercises should be done right from the start of pregnancy (and even before), by contracting the muscles surrounding the anal and vaginal areas (as if you’re holding back urine). Hold for a count of five, then relax. Repeat 10 times. Do this as part of an exercise programme mornings and evenings, and in between as often as you remember

• This is a very good practice to keep up for the rest of your life

11. Leg cramps

If you are affected by leg cramps or spasms (a common problem during the second and third trimesters), especially at night – it may be due to slower circulation, a decrease in magnesium and calcium levels, or an increase in phosphorous levels.

How to cope:

• Stretch the affected muscle and then give it a good rub until the muscle begins to relax

• Increase circulation by exercising your legs every night just before getting into bed

• Flex your foot (toes turned up) when you feel a cramp coming on

• Elevate the foot of your bed about 20cm

• Bedclothes should be loose

• Consult your midwife / GP about magnesium and calcium supplements

A pregnant woman is often the centre of all attention, and even complete strangers will flock to her. With all the attention focused on Mom, Dad can feel neglected.

HOW TO INVOLVE DAD

Sometimes all it takes is to reassure your partner that you love him and are proud of him. Reassure him that he will be the best father any baby could ask for. 

Here are 10 practical ways to involve him:

1. Invite him along to ultrasound scans, doctor’s appointments and prenatal classes, so he can see how your baby is developing and ask all his questions. If he really can’t attend the ultrasound scans, bring him a video clip or photo.

2. Decorate the baby’s room together. Even if your baby doesn’t start using it right away, it’s a fun project to tackle together. Dads are also handy when it comes to painting walls, hanging wallpaper, putting together cribs or moving heavy furniture.

3. He might even enjoy going shopping for baby clothes. Treat him to all those “My daddy is the best” baby packages.

4. Read books and magazine articles about pregnancy together.

5. Give him a father’s gift. This will make him look forward to the day he becomes a father.

6. Choose a name together. It’s great fun, and you can even make a game out of it.

7. Let him watch and feel your belly move when your baby starts kicking. This will help him bond with his baby early on. Encourage him to talk to your baby and introduce the little one to his favourite music.

8. Draw up a birth plan together. Explain what you would prefer and why, and also listen to his suggestions. Ask him if he wants to be there for the birth and if there is anything that worries him or that he is wondering about, so that you can get answers in time.

9. Invite him to your stork tea. It is not tradition, but times are changing, and many women enjoy having men there.

10. Ask him how you can involve him more and talk about it. He may surprise you with some fantastic ideas.

 BE PREPARED

You hear a lot of jokes, including on television, about the father whose car ran out of petrol on the way to the hospital. Don’t let that happen to you. Even if there’s still time, it will make things much less stressful if you don’t even have to stop at the petrol station. So from week 36, make sure your car always has enough in the tank!

Preparing for your baby’s arrival involves many steps, and packing a thoughtful, well-stocked labour bag can make a big difference. Your labour bag should contain items for both comfort and utility, helping you and your partner stay grounded and prepared for every stage. Here’s a detailed guide on what to bring in your labour bag.

Essentials for Labour and Delivery:

1. Birth Plan: Bring a printed copy to ensure that your medical team is aware of your wishes.

2. Class Notes: Bring any helpful notes from childbirth classes that can remind you of breathing techniques or other comfort strategies.

Comfort Items for Labour:

• Loose-fitting T-shirt: Comfort is key, so bring a large, loose T-shirt for labour.

• Non-skid socks: Labour rooms can be chilly, and warm, non-skid socks will keep your feet cozy and steady.

• Hairbrush and elastics: For keeping your hair out of your face.

• Dressing gown and slippers: Easy-to-slip-on items to move around comfortably.

• Favourite pillow: Bring a familiar pillow with a unique pillowcase (for easy identification) to stay comfortable.

• Face cloths: Great for cooling your face or neck.

• Refreshing face wipes: These will help you feel refreshed and energized.

• Lip balm: Keeps lips soft and moisturized.

• Fan or spray bottle: Helps keep you cool, especially during intense contractions.

• Music device and playlist: Create a calming environment with music that soothes and motivates.

• Candles and lighter: Battery-operated ones are ideal for creating a peaceful ambiance.

Tools for Relaxation and Pain Relief:

• Massage oil or powder: Choose unscented or mildly scented oils for a calming massage.

• Tennis balls (in a sock): Perfect for rolling over your back or pressing against for back pain relief.

• Manual massagers: Handy for back, shoulders, hands, and feet to relieve tension.

• Hot packs and cold packs: Ideal for soothing areas like your lower back or abdomen.

• Soft drink or cold water bottle: Roll it over sore areas, especially your back, for cooling relief.

• Focal item: A picture, baby toy, or inspirational item to help you focus and stay motivated.

• Birth ball: Great for easing lower back pain and promoting optimal baby positioning.

• Bendy straws: Makes sipping easier when lying down.

• Something to drink: Keep hydrated and energized.

• Snacks: High-energy snacks like bananas, cereals, and trail mix are great for energy bursts.

• Camera and charger: Capture those unforgettable first moments.

Hygiene and Freshening Up:

• Toothbrush and toothpaste: Refreshing after active labour.

• Face towel and toiletries: A fresh towel, tissues, and other toiletries will help you feel more at home.

• Change of clothes: After delivery, a fresh change of clothes can make you feel much more comfortable.

Essential Gadgets and Items:

• Phone and charger: Make calls, listen to music, or simply document the moment.

• Tablet or iPad: Useful for entertainment during early labour.

• Vaginal swab: Check with your provider if this is recommended for microbiome transfer.

Partner’s Labour Bag:

• Cash and credit cards: Handy for meals, parking, and emergencies.

• Medical aid card and paperwork: Ensure you have everything ready for check-in.

• Watch: For timing contractions.

• Birth plan copy: For easy access if needed.

• Music and light reading material: Helpful for relaxing during downtime.

• Change of clothes and comfortable shoes: Be prepared for long hours on your feet.

• Cell phone and charger: Essential for updates, photos, and calls to family.

• Snacks and change for vending machines: Keep energy up with easy-access snacks.

Hospital Bag for Postpartum:

Leave this in the car until you’re transferred to the ward.

• Nursing-friendly sleep shirts: Comfortable, front-opening tops for breastfeeding.

• Toiletries and a thick towel: Having your own towel can be a comfort after delivery.

• Disposable pants and maternity pads: These essentials will help manage postpartum recovery. Maternity Hospital Panty – Carriwell Maternity Pads – Carriwell

• Feme Pad: Consider a perineal ice pack for soothing after stitches. Femé Pad – Carriwell

• Breastfeeding supplies: Breast pads, soothing gel packs, and a feeding bra for convenience.Breast Soother – Carriwell

• Hospital Products For your Hospital bag – Carriwell

• Mirror and plastic bag: For personal grooming and laundry storage.

• Ear plugs: Rest better by tuning out ward noise.

• Contact number for lactation consultant: Helpful if you need breastfeeding support.

Baby’s Bag:

• Outfit: Pack a soft vest, babygro’s, booties, and a receiving blanket.

• 2 diapers: Bring a couple to start with until you’re settled.

Your labour bag is an opportunity to bring items that add comfort, function, and personal touches to this special moment. By packing thoughtfully, you can make your labour experience as soothing and stress-free as possible.

Before you conceived, you needed about 15 milligrams (mg) of iron per day. Now you need nearly twice as much, as the volume of blood in your body increases by nearly one half during pregnancy.

Your body uses iron to make haemoglobin, a protein in the red blood cells that carries oxygen to the rest of your body. If you don’t have enough iron to fuel haemoglobin production for you and your baby, you’re likely to develop iron-deficient anaemia. You can feel very fatigued and become more susceptible to infections. The risk of pre-term delivery and low birth weight may also be higher. 

WHO IS AT RISK OF ANAEMIA?

• Women with severe morning sickness

• Women who have two or more pregnancies close together

• Women who are carrying more than one baby

• Women with heavy periods pre-pregnancy

The routine blood tests conducted throughout pregnancy will verify whether your haemoglobin levels are normal. Symptoms of severe anaemia are:

• Fatigue

• Pallor (being pale)

• Light-headedness

• Chest pain

• Shortness of breath

• Palpitations

• Rapid pulse

• Decreased appetite and/or problems swallowing

BE CAREFUL

Always consult your caregiver before just self-diagnosing and taking any iron supplement. Large doses of iron may cause nausea and vomiting, particularly in the first trimester.

A DIET RICH IN IRON

As with most vitamins and minerals, food is the best source. Iron-rich foods include:

• Lean red meat

• Poultry

• Fish

• Potatoes

• Broccoli

• Raisins

• Beans

• Oats

• Whole-grain breads

• Iron-fortified cereals

• Leafy green vegetables

The iron from meat is the most easily absorbed by the body. To enhance absorption from plant sources, pair them with food or drink that is high in vitamin C, for example orange or tomato juice or strawberries. 

But even if you eat a diet loaded with these foods, you might still have a hard time getting enough iron. Prenatal vitamins should provide the extra insurance you need.