It’s clear that pregnancy has a huge impact on us physically.
Anyone who has experienced pregnancy knows that it demands an extraordinary amount of energy. From swollen feet to an aching back, it can be a strain just to get out of a low chair in the third trimester.
What's The Science?
However, a recent study published in Science reveals that the energy required for pregnancy is even greater than previously thought. Researchers found that pregnancy requires 50,000 dietary calories over the course of nine months.
Dustin Marshall, an evolutionary biologist at Monash University in Australia, explained to The New York Times that earlier estimates were lower because scientists assumed most of the energy involved in reproduction was stored in the fetus. However, it turns out only 4% of the total energy costs of pregnancy are stored in the baby’s tissues. The remaining 96% is needed to sustain the mother’s body.
"The baby itself becomes a rounding error," Marshall remarked. "It took us a while to wrap our heads around that."
The latest research outlines data to show the immense physiological demand pregnancy places on the mother.
While healthcare providers' recommendations might not change immediately, the American College of Obstetricians and Gynecologists (ACOG) currently advises an additional intake of about 340 calories per day during the second and third trimesters as part of a healthy pregnancy diet. It is important to remember that calorie needs are highly individualized, but one thing is clear: expectant moms need a lot of extra fuel.
And it’s not just this recent research that underscores the endurance aspect of pregnancy, a study from Duke University draws the comparison between pregnancy and extreme athletic events. Researchers compared the energy expenditure of pregnant women to participants in the grueling 120-day Race Across the USA, a 4,800 km race from California to Washington, D.C.
The study found that pregnant women expend the same amount of energy as the elite athletes competing in this intense race. While athletes burned the majority of their calories initially and then leveled off at 2.5 times their resting metabolic rate, pregnant women maintained a slightly lower but sustained rate of 2.2 times their resting metabolic rate throughout pregnancy.
"Pregnancy is the longest-duration, highest-energy-expenditure thing that humans can do. Mothers probably aren’t surprised by this," said Herman Pontzer, an evolutionary anthropology professor at Duke University and co-author of the study.
Tips for Preparing Your Body for Pregnancy
Given the significant energy demands of pregnancy, it is crucial to prepare your body adequately. Here are some tips to ensure you are ready for this ultimate endurance event:
Balanced Diet:
Nutrient-Dense Foods: Prioritize foods rich in vitamins, minerals, and other essential nutrients. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
Extra Calories: Gradually increase your calorie intake by about 340 extra calories per day during the second and third trimesters, as recommended by ACOG. Focus on quality rather than quantity.
Stay Hydrated:
Water Intake: Aim to drink at least 8-10 glasses of water a day. Proper hydration supports your increased blood volume and amniotic fluid levels.
Electrolytes: Consider electrolyte-rich drinks, especially if you experience morning sickness or live in a hot clima
Regular Exercise:
Moderate Activity: Engage in regular, moderate exercise such as walking, swimming, or prenatal yoga. Exercise helps maintain fitness, reduces stress, and prepares your body for labor.
Consult a Professional: Always consult your healthcare provider before starting any new exercise regimen during pregnancy.
Prenatal Vitamins:
Essential Supplements: Taking a daily prenatal vitamin is vital to support your body's nutritional needs, Needed’s Prental Multi contain all the vitamins, minerals, and botanicals needed for complete, comprehensive nourishment.
Individual Needs: Discuss your specific nutritional needs with your healthcare provider to tailor your supplement regimen accordingly.
Rest and Relaxation:
Adequate Sleep: Aim for 7-9 hours of sleep each night to support your body’s increased energy needs, we know that is much easier said than done but proper sleep hygiene like turning off devices and hour before bedtime and cool dark bedrooms are helpful, Magnesium has also been shown to support healthy sleep found supplements like Needed’s Sleep and Relaxation Support.
Stress Management: Practice stress-reducing techniques such as meditation, deep breathing exercises, or prenatal massage.
Routine Medical Care:
Regular Check-ups: Schedule and attend all prenatal appointments to monitor your health and the baby’s development.
Medical Guidance: Follow your healthcare provider’s advice on managing any pregnancy-related conditions or complications.
Support System:
Emotional Support: Check in regularly with supportive family and friends. Consider joining a prenatal support group to extend your network of community for both pregnancy and beyond.
Professional Help: Don’t hesitate to seek help from a nutritionist, personal trainer, or mental health professional if needed.
The Bottom Line
Pregnancy is definitely a marathon, not a sprint. By understanding the extreme energy demands of growing a baby and preparing your body accordingly, you can help ensure a healthier and more comfortable pregnancy journey.
Remember, every pregnancy is unique, so always consult with your healthcare provider to tailor these tips to your specific needs.
