Miscarriage is an incredibly hard experience that many couples to go through. It affects 15-20% of all women who successfully conceive. Most often, the causes of miscarriage are out of your control, but many couples ask “What can I do to help decrease the risk of another miscarriage?”. This post will discuss some dietary changes you can make to reduce your risk.
What are some steps I can take?
One of the best ways to reduce your risk of miscarriage is to optimise your weight. Excess weight has been linked to an increased likelihood of miscarriage. By optimising your weight before pregnancy, this can reduce the chance of damage to your eggs and their genetic material. Healthy eggs improves your chance of a healthy embryo, and consequently, a healthy baby.
Our body needs a range of nutrients to assist with your baby’s growth and development. One of the most talked about nutrients that is essential for fertility and pregnancy is folate. You may have read that folate is essential for developing your baby’s neural tube (brain and spinal cord). But did you also know that it is also important for reducing miscarriage risk? Some women have higher folate requirements, so check with your dietitian about what folic acid supplements you need to meet your personalised requirements.
Another key nutrient for preventing miscarriage is niacin, or vitamin B3. Recent studies suggest that adequate niacin can significantly reduce miscarriage risk. Niacin is a water-soluble vitamin and so foods rich in niacin need to be consumed on a daily basis. It is also particularly important that you check whether or not you are meeting your requirements if you follow a vegan diet, have gastrointestinal conditions or severe morning sickness.
Dietary strategies to reduce your risk.
The following strategies may be helpful in reducing miscarriage risk:
- Having a diet rich in fruits and green vegetables, such as broccoli and leafy greens
- Ensuring that you meet your daily requirements of dairy, such as milk and cheese
- Mushrooms, green peas, and brown rice are all rich sources of niacin, so aim to include these foods in your diet
- Limiting your intake of foods high in saturated fat, – steering clear of fried foods and baked goods will assist with this.
- Avoiding alcohol, raw meats, sashimi, and soft cheeses is also recommended.
Want more advice?
Consuming a well-balanced diet is advised, but for more information on reducing your risk of miscarriage, visit Nourish with Melanie and check out ‘How can I decrease miscarriage risk?’
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