Pregnancy is as important a time as ever to pay attention to your body. Maintaining heart health is part of the overall picture and participating in exercise and watching your diet are key to promoting good heart health. Research suggests that there complications during pregnancy may lead to a higher risk of cardiovascular disease later in life. Here we look to talk about a few of the complications that may occur and the role that diet and exercise plays in preventing these complications.
What are these complications?
Remember, just because you may have had these complications, does not mean you will get heart disease later in life. A lifestyle of consistent exercise at the right intensity and duration in accordance with a moderate diet rich in vegetables, fruits, healthy fats and lean proteins is key to do your part in reducing your risk of pregnancy complications and heart disease. So what are these complications?
These complications include:
- Preeclampsia. This is a term that describes high blood pressure during pregnancy and post-partum. Preeclampsia is treated with medications. Early delivery may be advised in cases when blood pressure does not respond to treatment. Read more here.
- Gestational diabetes. Diabetes that occurs specifically during pregnancy is referred to as gestational diabetes. According to the American Diabetes Association, gestational diabetes affects 18 percent of pregnancies. Read more about GD here.
- Fetal growth restriction. Fetal growth restriction describes when a developing fetus does not grow at a normal rate. This is different from when a fetus may be smaller than average but developing appropriately.
- Preterm birth. A preterm, or premature, birth is delivery of a baby before 37 weeks.
The Role of Exercise & Diet
Exercise allows you to keep your weight in check. While this is not a time to be losing weight, you still want to stay within a healthy weight gain range to avoid complications for yourself or the baby. You should exercise on most, if not all days of the week for 30 minutes per day.
Remember the following:
- Each workout should include a warm up and a cool down.
- Keep your intensity at a moderate level using a Ratings of Perceived Exertion Scale.
In regards to diet, be mindful that you are trying to get nutrients to a growing fetus so it’s important to watch your diet.
Here are some things to watch for in your diet:
- Your diet should include whole grains, fruits, vegetables and omega 3 fatty acids that come from fish and olive oil.
- Limit salt because it can increase blood pressure and cause bladder retention.
- Watch your caffeine consumption because it can trigger irregular heartbeats.
If you already have a heart condition and become pregnant, let your doctor know right away. You will need to tell them about any medications you are currently taking. You will most likely see a high risk specialist throughout your pregnancy to get the best care possible.
For more information on heart disease, you can access the American Heart Association at heart.org. If you want more information on exercise during and after pregnancy, you can contact us.
*Always consult your physician before beginning a new exercise program, if you become pregnant or are returning from pregnancy, post partum. They will need to medically clear you for exercise.*
References:
- “How to Stay Heart Healthy During Pregnancy”. Accessed 8, January 2016. Goredforwomen.org. https://www.goredforwomen.org/know-your-risk/birth_control_pregnancy_heart_disease/how-to-stay-heart-healthy-during-pregnancy/
