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We’ve all heard about the importance of women ‘eating right’ during pregnancy and even before conception to give their child the healthiest possible start to life. It’s what all expectant parents strive for. However, the far-reaching impacts of good (or poor) nutrition on both mother and baby are not always fully understood. With so much going on during pregnancy, nutritional planning can sometimes take a backseat, and there is no easy blueprint to follow for optimal maternal health.
The first 1,000 days—from conception to age two—are critical for a child’s development. Experts in neuroscience, paediatrics, and early childhood education agree that this period is one of profound growth and vulnerability. A baby’s nutrition, relationships, and environment during this time shape the trajectory of their future life. Therefore, it’s essential for parents to seize this critical window of opportunity to enhance both mother and baby’s nutrition. But what should they be mindful of specifically?
Key Considerations for Expectant Parents
Nutrition during pregnancy plays a vital role in both maternal and fetal health. The right balance of nutrients ensures healthy growth and brain development for the baby, while supporting the mother’s overall health and wellbeing.
Consulting an Expert: Kristy Manners, Dietitian & Breastfeeding Counsellor
To help us navigate these important nutritional considerations, we consulted Kristy Manners, a dietitian and breastfeeding counsellor from Growth Spectrum. Kristy is a nationally accredited, university-trained health professional whose mission is to help women nourish their bodies from preconception to pregnancy and into the postnatal period and beyond. She offers valuable insights into what women should focus on when planning their pregnancy nutrition to ensure both mother and baby have the best start possible.
The Role of Nutrition in Preconception, DNA, and Prenatal Brain Development
If given the opportunity to do something that could prevent their future child from developing chronic diseases or illnesses, most parents would jump at the chance. Yet, the power of nutrition to lower the risk of inheriting poor health is not always fully communicated or understood by soon-to-be mums and dads. Research shows that a mother’s diet around the time of conception can permanently influence her baby’s DNA, which is a powerful insight into the significance of early nutritional choices. (source).
The Impact of Nutrigenetics on Maternal and Child Health
This brings us to the concept of ‘nutrigenetics’—the study of how nutrition influences genetic markers in the fetus and its development in later life. Nutrigenetics has helped us understand the rise of chronic diseases such as obesity, diabetes, and cardiovascular disease, which are largely influenced by the health and eating habits of previous generations. As we can see, nutrition’s impact stretches far beyond just conceiving a child. The earlier proper nutrition is prioritized, the better the outcome for both mum and baby as they begin their 1,000-day journey.
While women are encouraged to take prenatal vitamins once they start trying for a baby, this alone is not enough to optimize conditions for conception. For example, moderate or severe obesity in the mother has been linked to lower chances of pregnancy and an increased risk of pregnancy loss. Similarly, men are not off the hook—high intakes of saturated and trans fats, as well as undernutrition, can affect sperm quality and delay conception.
Kristy Manners, a dietitian and breastfeeding counsellor from Growth Spectrum, recommends that women focus on nutrition at least three months before trying to conceive. “There are many factors that impact fertility, including age, lifestyle, stress, weight, toxins, and disease. However, nutrition is one of the most powerful ways to support conception,” says Kristy.
A Personalised Approach to Nutrition
It’s important to recognise that there is no ‘one-size-fits-all’ approach to preconception nutrition. Prenatal supplements alone won’t meet every woman’s unique nutritional needs. The greatest benefit comes from a personalized nutrition plan, tailored to the specific health needs of the woman and her life circumstances.
Kristy’s belief that “it’s never too early to invest in your child’s future” drives her to provide tailored fertility-friendly diets for prospective mums and dads. She ensures that each dietary plan is nutritionally unique to the couple, supporting both maternal health and the future of their child. Check out her general advice for eating right, to support the next generation.
Nutrition’s Impact on Prenatal Brain Development
Once conception occurs, the role of nutrition in prenatal brain development becomes crucial. The baby’s brain forms over a million new connections every second during the first year of life, so ensuring that both mother and baby have the right nutrients is essential. Key nutrients for healthy brain development include:
- Folate: Critical for the development of the neural tube.
- Iron: Supports oxygen supply to the brain.
- Zinc & Iodine: Essential for proper brain and organ development.
- Fatty Acids: Important for the development of the brain and eyes.
Prenatal vitamins, especially those rich in folate, iron, and iodine, are necessary to ensure proper brain development. Kristy recommends a balanced approach to nutrition, which includes healthy fats and a variety of nutrient-rich foods, to make a significant difference in the baby’s development.
By focusing on preconception nutrition, parents can give their child the healthiest start possible, helping reduce the risk of chronic diseases and promoting healthy brain development.
Nutrition’s impact on prenatal brain development
Did you know that 1,000,000+ new brain connections are formed every second in the first year of a child’s life? (source). Nutrients are vital to supporting the healthy linking of brain neurons, which are the building blocks of cognitive and motor activity. In fact, the impact of nutrition on the developing fetus inside the womb is so significant, medical professionals have suggested that “nutrition is perhaps the most influential non-genetic factor in fetal development” (source).
In the prenatal phase, a baby is solely reliant on internal nutrients from the mother’s body. The nutrients that are most important for their brain development, include: folate, iron, zinc and iodine, as well as protein and fatty acids. In the event that a baby is not exposed to a sufficient supply, it could result in developmental delays, or worse still, birth defects (source).
Low intakes of dietary or food-based iron (among other nutrients) tend to be common in women at the best of times, which is why evaluating one’s diet is so valuable in the lead up to conception, and critical once you confirm the pregnancy, as it can take many months to build up your body’s stores in readiness for the demands of pregnancy, birth and breastfeeding. As a result, it is often difficult for women to meet the nutritional demands from diet alone, without using a nutritional supplement – particularly those high in folate, iron and iodine, which as mentioned is important for brain development. While more is not always better when it comes to nutrition, a dietitian that specialises in prenatal care can help you strike the right balance, and ensure that you develop a nutritional glow alongside your pregnancy glow!
Nutrition’s impact on postnatal brain development
For newborns and infants, breast milk – nature’s superfood for babies – is the optimum source of nutrients. It is widely accepted that both colostrum and mature breast milk contain antibodies, healthy bacteria and other components that help to mitigate a baby’s risk of infections and certain chronic conditions such as diabetes (source). Furthermore, a study from Brown University discovered 3 months of breastfeeding boosts brain growth by 20 to 30 percent, concentrated in the areas of language, emotional function, and cognition (source).
Aside from its composition, an added benefit of breast milk via the act of breastfeeding, is that it promotes mother-to-child bonding through nurturing touch, which in turn, builds ‘sensory and emotional circuitry’ in newborns. Granted, there are challenges to breastfeeding. Thankfully, society has made progress in busting the myth that breastfeeding comes naturally to all women, encouraging them to seek help from lactation consultants. Kristy from Growth Spectrum knows first-hand how isolating breastfeeding can be, and offers mothers a range of breastfeeding support services.
In their nutrition journey, babies can face a few obstacles that also cause distress for new mothers, such as colic, reflux, intolerances/allergies and faltering of growth. Kristy explains that “with the right guidance and educated nutrition choices, many of these harrowing symptoms can be alleviated”. And as your baby gets a little older, she advocates for continuing to breastfeed when your baby begins solids, to ease the transition and reduce any allergy symptoms that might emerge as they adjust to this new diet.
Finally, as we near the end of the first 1000 days, the toddler phase of development will expose parents to possible problem-eating, whether it’s simply a matter of fussiness or a more serious developmental issue. Kristy suggests new parents keep in mind that different feeding approaches may be needed to overcome problem eating, which will affect their nutrient levels. At the end of the day, what you feed them now will help determine good life-long eating practices and a healthy relationship with food.
The impact of a mother’s health during the postpartum stage
Following childbirth and upon arrival home, the lion’s share of attention and nutritional efforts go to supporting your baby. While their health is naturally paramount, it shouldn’t mean a mother’s own postpartum wellbeing falls to the wayside. After all, the health of both is inextricably linked. Pregnancy triggers a loss of nutrients and energy for mothers that is further sustained through breastfeeding, which left unaddressed, will ultimately impact on the level of care you can provide your baby.
Have you heard of the ‘fourth trimester’? It describes the transitional period following birth, where a baby is adjusting to life outside the womb, and a mother is adjusting to her parental responsibilities amidst a significant mental and physical healing process. Hormonal fluctuations, inflammation and wound healing, and the aforementioned nutrient depletion, is just the tip of the iceberg that warrants a greater focus on women’s wellbeing. In fact, there are growing calls in the medical industry to better acknowledge the fourth trimester and support women with closer supervision of their health (source).
Research has also established a link between nutrient depletion during pregnancy and lactation and the risk of postpartum depression, concluding that nutritional deficiencies can affect the creation of mood-regulating neurotransmitters in the brain (source). Folate, vitamin D, iron, and healthy fats and fatty acids in particular, have all been associated with a higher risk of postpartum depression. Subsequently, nutrients are vital for the healthy functioning of both baby and mother.
For what seems like a fairly sedentary activity, you might be surprised to learn that lactation can burn up to 500 calories per day! To maintain their energy and pass on vital nutrients through breast milk, women are encouraged to develop a dietary plan to replenish lost calories and achieve the right blend of nutrients. Of course, that’s easier said than done for an exhausted and time-strapped new mum. Kristy Manners is an expert in designing a postpartum plan to assist with healing, nutrient intake, and even the shifting of excess weight, without adversely affecting their breastmilk supply.
Conclusion
The first 1000 days of life are a critical window for both maternal and child development, where nutrition plays a pivotal role in shaping a child’s future. From conception through pregnancy to the early years of life, the nutrients a mother consumes directly impact her own health and the optimal growth of her baby. Proper planning, consultation with experts like dietitians, and personalized nutrition strategies can set the foundation for a healthy start, reducing the risk of future chronic health issues. Prioritizing nutrition during this period is not just about feeding the body, but also about nurturing the future of the next generation. By making informed choices and seeking support, both mothers and babies can thrive, ensuring a bright, healthy future for them both.
