There has been extensive research and observation into the effects of pregnancy on bone health. Pregnancy has been demonstrated to have both beneficial and detrimental effects on bones.
It is possible for pregnancy to be both a physically and emotionally taxing experience because of the additional demands it places on the body. Therefore, it's crucial to take extra precautions to keep your health at its best throughout this period. This is true for both the care you take with your nutrition and the quantity of exercise and physical activity you get.
Although the majority of people are unlikely to suffer any substantial consequences to the health of their bones when pregnant, it is possible. Even while the likelihood of a problem may be low, it is nevertheless important to focus particular attention on bone health during pregnancy. The baby also stands to gain from this, in addition to the parent.
Calcium and Pregnancy
As they develop in the womb before birth, newborns will need a lot of calcium. This is necessary for the skeleton's growth and is especially crucial in the last three months before delivery.
If the kid is not getting enough calcium while in the womb, the parent's bones will provide the missing calcium. This is not optimal because it depletes the pregnant woman's calcium reserves. First off, it has been found that pregnant women can better absorb calcium from diet than non-pregnant women. When a baby needs calcium the most—in the last several months of pregnancy—the body's capacity to do so is considerably higher.
Additionally, a pregnant body produces more oestrogen, which helps to safeguard and preserve the bone's health.
Furthermore, after the birth of the infant, the body can be shown to heal from any bone loss or damage quite quickly. If nursing is happening, this process might go more slowly.
Bone Benefits of Pregnancy
A person's bone density increases with the number of pregnancies they have had. This is advantageous for long-term health because it lowers the likelihood that this person would suffer a bone fracture. This might affect a person's likelihood of getting osteoporosis.
When osteoporosis develops, the density and strength of the bones start to decline. They run a higher risk of suffering an injury, such as a break or fracture, among other things as a result. Since this syndrome has no other symptoms than the elevated risk of harm, it might be challenging to diagnose unless an injury is directly related.
The Impact of Breastfeeding
There may be a 3–5% reduction in total bone mass as a result of nursing. The study also demonstrates that this loss is not irreversible and can be restored once the infant stops breastfeeding.
Breastfeeding
The parent's bone mass should have fully recovered six months after breastfeeding is finished. It is commonly accepted that this loss occurs as a result of the newborns' elevated calcium requirements at this period.
Depending on the parent, breastfeeding can last anywhere from a few months to several years. Some parents choose to feed their infant this manner for the duration of the breastfeeding process.
Healthy Calcium Sources
It is crucial to make an additional effort to include healthy meals that have high levels of calcium because the body needs more of this mineral during pregnancy. The recommended daily dosage for expectant women is 1300mg.
Bone health and exercise
our bones gain from regular exercise in a manner similar to how your muscles do. This idea should be applied during pregnancy in order to maintain strong bones. Although other forms of exercise can also be beneficial and effective, weight-bearing exercises are thought to benefit the bones the most.
Back pain, bloating, constipation, and oedema can all be eased during pregnancy by exercising. Additionally, exercise helps support a healthy sleep cycle, maintain muscle strength and tone, and keep energy levels high. Exercise during pregnancy can also make it simpler to recover your health and fitness after giving birth.
TIPS FOR MAINTAINING BONE HEALTH
Consume Enough Calcium
The body requires more calcium during pregnancy than at any other time. The body needs almost 1300 mg of calcium while pregnant. It's necessary for your child's teeth and bone skeleton to develop. The growing foetus will dissolve calcium from your bones and teeth to meet its needs if your body is unable to supply enough of it. You must give your body enough calcium to prevent this. Take advantage of calcium-rich foods including milk, cheese, yoghurt, green leafy vegetables, seafood like sardines and salmon, peas, green beans, paneer, milk, and cereals. During pregnancy, the body can easily absorb calcium and guard against a calcium deficit.
Vitamin D
To absorb and use calcium, the body needs vitamin D. Thus, getting calcium through diet alone is insufficient. The best source of vitamin D is sunlight. Regular sun exposure might help you maintain your vitamin D level if you live in a sunny area. Vitamin D insufficiency can be managed with 15 minutes of exposure to direct sunlight. In addition to sunlight, some foods also contain vitamin D. Try to include foods high in vitamin D in your diet, such as egg yolks, liver, cheese, mushrooms, salmon, swordfish, tuna, and salmon.
Consume Balanced Meals
Not just calcium and vitamin D are necessary for healthy bones. The maintenance of your bone health throughout pregnancy also benefits from the intake of vitamin K, vitamin C, zinc, omega-3 fatty acids, and magnesium. To safeguard and maintain the strength of the bones, muscle mass development requires protein. Consume a colourful, varied diet that contains all the essential components. Whole grains, fresh fruits and vegetables, milk and milk products (soy milk should be substituted for milk if you are lactose intolerant), fish, eggs, meat, poultry, nuts, lentils, and legumes should all be a part of your diet.
Exercise consistently
There are several advantages to exercising when pregnant, including the strengthening of bones and muscles. Exercise regularly by doing things like swimming, brisk walking, cycling, yoga, etc. However, before engaging in any strenuous sort of exercise, always speak with your doctor. Exercises without a chance of falling or suffering another significant injury are preferable. In order to prevent dehydration and tiredness, make sure to drink lots of water when exercising.
Don't smoke
Smoking can decrease bone mass, raise the risk of bone fractures, and harm a developing baby's ability to produce healthy bones. Congenital musculoskeletal abnormalities in the baby are more likely in mothers who smoke. So, refrain from smoking. Additionally, do your best to stay away from passive smoking.
Conclusion
The secret to keeping good bones throughout pregnancy is to lead a healthy lifestyle and eat a balanced diet. You and your child can develop strong bones by getting enough sunlight, exercising, and eating a nutrient-rich diet.
