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Objevte sílu hořčíku a jeho výhody pro ženské zdraví

Discover the power of magnesium and its benefits for women's health

Magnesium is one of the most important and versatile minerals. It supports more than 300 chemical processes in the body. It significantly affects muscle function, the nervous system, bone density and energy production. It also helps maintain normal blood pressure and blood sugar levels. Although it is found in various foods, according to PubMed Central 1 Up to 30% of the adult population suffers from its deficiency. Why your body needs magnesium The human body contains 4-6 teaspoons of magnesium. Although this amount is small, it is vital for many bodily functions. Many people are deficient in this mineral, often because they consume industrially processed foods that contain very little of it. In addition, magnesium is easily depleted during stress, pregnancy, breastfeeding, certain illnesses, or intense muscular activity. You know that... Approximately 60% of the magnesium in your body is found in bones, 39% in muscles, and the remaining 1% in soft tissues, blood, and other body fluids? An essential nutrient with many functions Magnesium has been used as a medicine since ancient times, in the form of laxatives and Epsom salts. It is the fourth most abundant mineral in the body. It is involved in energy production, teeth and bones, nerve function and muscle relaxation. Together with calcium and potassium, it regulates heart rhythm and blood clotting, and helps in the production and use of insulin. Magnesium relaxes muscles, making it a good supplement for sports injuries, chronic fatigue, and fibromyalgia (muscle and joint pain). It also relieves menstrual cramps and cramps. It increases bone density in postmenopausal women; therefore, it is an important nutrient in the prevention of osteoporosis. It is regularly used in the acute treatment of eclampsia (a seizure ending in unconsciousness) during pregnancy and acute myocardial infarction. You know that... Most people with magnesium deficiency are not diagnosed because their blood levels do not reflect the actual amount of magnesium in their cells. Focusing on women's health Pregnancy Magnesium is important for almost every function in your body during pregnancy. It optimizes nerve and muscle function, regulates blood pressure and blood sugar levels, strengthens bones, and supports the immune system. This nutrient is also essential for the normal development of your baby's brain, teeth, and bones. In addition, according to a study by the National Institutes of Health 2 Magnesium can help prevent premature birth and other pregnancy complications. Heart and blood vessels Atherosclerosis Risk in Communities 3 study found that higher blood levels of magnesium were associated with a lower risk of heart disease. The mineral's natural anticoagulant effects prevent blood clotting and help relax blood vessels 4 . Headaches, migraine Insufficient magnesium intake can cause headaches and migraines. A study published in the medical journal Acta Neurologica Belgica 5 found that it works as an effective prevention against migraine attacks without side effects. Sleep Magnesium helps with falling asleep and improves sleep quality. It is especially useful for breastfeeding women with interrupted sleep patterns. Stress A National Institutes of Health study found that optimal magnesium levels can promote emotional well-being 6 . Another study found that taking 248 mg of magnesium daily led to greater mood stability 7 . Leg cramps during pregnancy Taking magnesium can help prevent leg cramps during pregnancy, which affect nearly 50% of pregnant women 8 . Premenstrual syndrome (PMS) A 2010 study found that magnesium combined with vitamin B6 helps relieve unpleasant PMS symptoms including depression, anxiety, insomnia, water retention and breast tenderness 9 . Bones and muscles More than half of the magnesium in the body is found in the bones, so it’s important to maintain adequate levels. Lower levels of magnesium can weaken overall bone health and lead to a greater risk of bone fracture 10 . Blood sugar Magnesium plays an important role in glucose metabolism, and a study in women showed that regular intake of magnesium optimized blood sugar levels 11 . Muscle cramps Magnesium is essential for proper muscle function. It relieves muscle tension and cramps. It also accelerates muscle regeneration. You know that... Can magnesium relieve asthma attacks? Magnesium deficiency in the body is manifested by the following symptoms: loss of appetite nausea, vomiting fatigue, weakness tremor, muscle twitching irregular heartbeat numbness, tingling psychological discomfort, depression headache sleep problems irritability, confusion 10 tips to increase your magnesium intake Include magnesium-rich foods in your diet, such as nuts (especially Brazil nuts, cashews, almonds, and hazelnuts), quinoa, seeds (especially pumpkin seeds, sesame seeds, and chia seeds), whole grains, chickpeas, lentils, beans, avocados, fatty fish (mackerel, salmon), or green leafy vegetables (Swiss chard, spinach). Limit your consumption of alcohol, fizzy drinks, and caffeine, which increase magnesium losses from the body. Enrich your diet with seaweed, such as kelp. Treat yourself to hot chocolate with at least 85% cocoa. Support your gut health by consuming fermented foods like kefir, sauerkraut, or kombucha daily. Limit refined sugar, which can deplete magnesium stores. Treat yourself to a regular Epsom salt bath. This ritual will also help you sleep better. Avoid contact with aluminum, which affects magnesium absorption. Add a magnesium supplement to your daily routine. When choosing a suitable supplement, focus on the quality and nutrients it contains. Combination of magnesium with vitamin B 6 It is ideal for supporting women's health, especially during pregnancy and breastfeeding, when it is appropriate to increase the daily dose of magnesium. Consider adding other supplements. Vitamins and minerals do not work in isolation and often need to support each other for better effectiveness. Extra tip for increasing magnesium levels Spicy lime black bean dip What you will need: · 2 cans of rinsed and drained black beans · 1 cup grated carrots · 1/2 cup fresh lime juice (about 2 limes) · 1/4 cup chopped spring onions · 1/4 cup chopped fresh coriander · 1 teaspoon minced garlic · ground sea salt and black pepper to taste How to do it: Place the beans in a food processor and blend until smooth. Place the blended beans in a bowl and mix well with the other ingredients. Let the mixture sit for half an hour. Tip: Serve this delicious bean dip sprinkled with sprouted seeds with grilled salmon, steamed spinach, and quinoa. All ingredients are loaded with magnesium and are sure to be a great treat. Resources: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7063385/ 3. https://ajcn.nutrition.org/ 4. https://naomedical.com/info/magnesium-blood-clots-causes-effects-prevention.html 5. https://link.springer.com/article/10.1007/s13760-019-01101-x#article-info 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/ 7. https://pubmed.ncbi.nlm.nih.gov/28241991/ 8. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/treating-muscle-cramps-during-pregnancy/ 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/ 10. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9263713/

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7 změn, které Vás můžou překvapit během těhotenství

7 changes that may surprise you during pregnancy

Your life and you will start to change from the moment you find out you are expecting a new addition. Pregnancy is a beautiful and exciting time, but it brings with it many challenges that can be confusing. They are associated with hormonal imbalances. Primarily, the increased production of estrogen and progesterone, which affect your thinking, behavior, appetite, physical appearance and the quality of your skin, hair and nails. Here are seven common and less common pregnancy changes that you can prepare for in advance. Nesting instinct As your due date approaches, you may feel a strong urge to clean, organize, and redecorate your home. “Nesting” is considered a natural instinct to prepare for labor . If your baby is due in late spring or summer, the desire to nest may be intensified for these reasons: boredom and frustration about still being pregnant you realize that caring for a child will take up a lot of your time and energy and you want everything to be prepared in advance You feel a strong excitement about the arrival of a new bundle of joy and you want everything to be just as it should be. Nesting has no harmful effects on you or your baby. However, please observe these precautions: do not lift heavy objects avoid jobs that put you at risk of falling avoid contact with chemicals ensure regular ventilation don't exhaust yourself Try to rest as much as possible and save your energy for childbirth and caring for your baby. Mood swings Mood swings are very common during pregnancy. These emotional swings are caused by a number of factors, including fatigue, stress, physical discomfort, anxiety about upcoming life changes, and and sudden changes in hormonal activity. In the first 12 weeks of pregnancy, estrogen levels increase by more than a hundredfold 1 . While mood swings are an almost inevitable part of pregnancy, that doesn't mean you have to experience emotional discomfort. Be kind to yourself. Be patient and remember that what you are experiencing is a temporary condition caused by hormones . You can improve emotional comfort by doing these activities: talk to your partner and possibly your children Surround yourself with positive environments, people, and information prepare for waves of morning sickness rest whenever you can find a supportive friend, such as a relative or close friend who understands you Take a childbirth class and hire a doula connect with other expectant mothers try yoga, swimming, exercise, pregnancy massages, or meditation Harmonize your diet and supplement it with suitable supplements visit a counselor Joint mobility During pregnancy, your body produces a hormone called relaxin. It helps prepare your pubic area and cervix for birth. It relaxes the muscles, joints, and ligaments in your abdomen, pelvis, and back. This can cause pain, feelings of weakness, and instability, and increase your susceptibility to injury. Go slowly when exercising or lifting objects. Avoid sudden, jerky movements. You know that... You can support your lower back and abdominal area with a maternity belt, which will help reduce pain, strengthen your posture, and provide greater comfort during daily activities? Foot size Pregnancy can increase the size of a woman's feet, according to a new study. This change appears to be permanent and is largely due to the extra weight women carry during pregnancy. The prolonged weight puts more pressure on the feet and flattens the arches. 2 In addition, water retention during pregnancy means that many women suffer from swelling in their legs, ankles, feet and toes. What can help reduce swelling: avoid standing for long periods of time wear comfortable shoes and socks try to rest with your feet up as much as possible drink plenty of fluids try to exercise regularly Varicose veins, hemorrhoids and constipation Varicose veins (varicose veins) usually occur in the legs and genital areas. They are caused by blood pooling in veins that are dilated by pregnancy hormones. They usually gradually disappear after delivery. How to prevent them: avoid standing or sitting for long periods of time prefer loose clothing wear support bandages Put your feet up when sitting. Hemorrhoid are also common during pregnancy. Your blood volume has increased and your uterus is putting pressure on your pelvis. This can cause the veins in your anus to enlarge into grape-like clusters. They can be very painful, bleed, itch, or burn, especially during or after a bowel movement. Another common pregnancy problem is Constipation . This happens because pregnancy hormones slow the passage of food through the digestive tract. In the later stages of pregnancy, the uterus can press on the large intestine, making it difficult to have a bowel movement. In addition, constipation can contribute to hemorrhoids because straining to pass stool can enlarge the veins in the rectum. The best way to deal with constipation and hemorrhoids is to prevent them. A high-fiber diet, staying hydrated, and regular exercise can help activate bowel movements, strengthen the pelvic floor muscles, and relieve pressure on the veins in the rectum. Breast size Breast enlargement is one of the first signs of pregnancy. The change in breast size in the first trimester is caused by higher levels of estrogen and progesterone and is not permanent. Your breasts will continue to enlarge and grow throughout your pregnancy. You can relieve growing and sensitive breasts with the right bra: Maternity and nursing bras are usually equipped with hooks and do not have underwired cups. They are made for greater support and comfort. Sleeping bras can help provide support for larger breasts. Look for wide straps and soft cotton lining. Wearing a supportive bra is especially important when exercising during pregnancy because your breasts are heavier. The right bra will provide the support you need and minimize discomfort. Skin, hair and nails Up to 70% of pregnant women suffer from hyperpigmentation 3. Increased formation of brown or yellow spots appears on the cheeks, nose and chin. Acne is quite common in expectant mothers because the sebaceous glands produce more oil. Moles or freckles that you had before pregnancy may change size and darken. Most of these skin changes should disappear after delivery. Many pregnant women also experience heat rash , caused by humidity and sweating. During pregnancy , changes in the structure and growth of hair and nails also occur. The action of hormones can cause hair to thin and fall out. Nails may also become more prone to splitting and breaking. You can support the quality of your skin, hair and nails by: Avoid wearing your hair in tight styles, such as tight ponytails or braids. These styles put unnecessary stress on your hair, which increases hair loss. Use shampoos and conditioners that contain hair growth-promoting nutrients such as biotin, silica, or vitamin E. Eat a balanced diet. Focus on eating fresh fruits and vegetables. They contain antioxidants and flavonoids that reduce inflammation, soothe the skin, and revitalize the appearance of hair. Focus on quality skin creams with a protective SPF factor. When in the sun, protect yourself with appropriate clothing, sunglasses with UV filters, and a hat. Avoid using solvent-based nail products (such as nail polish remover) that dry out your nails. Keep your nails short so you don't have to worry about them chipping or breaking. Wear rubber gloves when doing housework and cleaning to protect your skin and nails from harsh chemicals. When painting or polishing your nails, push back your cuticles instead of cutting them. Follow your drinking regimen. Enrich your diet with suitable supplements, such as a high-quality nutritional supplement with essential amino acids and biotin, which, in addition to its beneficial effects on hair and skin, also has many other benefits. You know that... Skin aging is up to 80% caused by UV radiation, which reduces the amount of hyaluronic acid in skin cells? Make sure you use a skin cream with SPF all year round. Include products containing hyaluronic acid in your cosmetic kit, which is safe even during pregnancy 4 . Resources: 1. https://www.nigeriamedj.com/article.asp?issn=0300-1652;year=2012;volume=53;issue=4;spage=179;epage=183;aulast=Kumar 2. https://www.livescience.com/27583-foot-size-pregnancy.html 3. https://pubmed.ncbi.nlm.nih.gov/17567299/ 4 https://www.aad.org/public/cosmetic/scars-stretch-marks/stretch-marks-why-appear

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Kombinované krmení. Když se kojení nedaří

Combined feeding. When breastfeeding fails

The transition to parenthood requires many decisions. One of the most important is the choice of feeding method. The World Health Organization (WHO) recommends exclusive breastfeeding for children up to 6 months of age and even longer with the introduction of complementary foods. Statistics published by the Lactation League show that 16.3% of Czech mothers adhere to this recommendation. Most of them (63%) are forced to switch to combined feeding - a combination of breastfeeding and formula - for health or personal reasons. Breastfeeding brings benefits to both baby and mother Pediatricians and nutritionists consider breast milk for the healthiest feeding option (it is important that the diet of a breastfeeding woman is varied and balanced), which brings a lot of benefits for mother and child : Breast milk is a natural source of all the nutrients a baby needs for growth and development. Breast milk is easily digestible. Its sweet taste and creamy consistency are appealing to babies. Breast milk is rich in antibodies that strengthen the baby's immunity. Breastfed babies have a lower incidence of allergies, eczema, ear infections, and stomach problems. Breastfed babies are less likely to be hospitalized with respiratory infections. Breastfed babies are less prone to obesity or diabetes. Breastfeeding helps prevent sudden infant death syndrome. Women who breastfeed get back into shape faster after pregnancy. Breastfeeding helps reduce the risk of breast and ovarian cancer, diabetes, and other diseases. Women who breastfeed are in better psychological well-being. Breast milk is always fresh and available at any time. Although breastfeeding has many benefits, not every mother is able to do it. Recent research from the American Academy of Pediatrics found that 59% of mothers are not adequately prepared to breastfeed. 1 Insufficient milk supply, painful breastfeeding, breastfeeding twins or triplets, women returning to the workforce, medication use, stress, exhaustion, problems breastfeeding on the go or in public, hunger, restlessness, slow weight gain or weight loss in the baby, and other health and personal reasons lead parents to feel pressured to breastfeed. Supplement the child's natural nutrition with infant milk . You know that... In a recent survey, 8 out of 10 new mothers who were unable to breastfeed their baby said that combined feeding allowed them to extend the duration of breastfeeding 2 . How to switch to combined feeding Breastfeeding regularly, at least eight to twelve times a day, helps you maintain a healthy milk supply, especially in the early weeks. If you have decided to supplement your baby with formula, you should be aware of all the aspects associated with your decision. Be aware that formula does not adapt to the changing needs of the baby, its preparation requires more time and financial costs. In addition, early feeding with infant formula is associated with the risk of reduced breast milk production 3 . Don't rush the introduction of breast milk. Gradually reduce the number of feedings to minimize the risk of breast engorgement and inflammation of the mammary glands. You can start by skipping one feeding and offering your baby a bottle of expressed or pumped breast milk. You know that... Breast milk contains more than 1,000 proteins that help your baby grow and develop, activate their immune system, and develop and protect neurons in the brain 4 . From the recommendations of experts: Offer your baby a bottle of milk when he is relaxed, not tired, or too hungry. Use a slow-flow nipple that mimics breastfeeding. Express milk regularly between bottle feedings to maintain your milk supply. Focus on your baby throughout the feeding. Remember that this ritual strengthens the bond between you. Be patient. Some babies need more time to adjust to the transition from breast to bottle. Your baby will take a bottle when he is hungry, so don't worry about not getting fed if you can't breastfeed him. Separate breastfeeding times from feeding times. Remember that babies don't like change. That's why it's important to teach them a daily routine. Make a support plan. Being a new parent is exhausting. Especially if you are working or need a well-deserved break. You can ask a family member or close friend to help you with babysitting and feeding your baby. Choose a quality formula that suits your baby's age and needs. A pediatrician or nutritionist can help with recommendations. Proteins, carbohydrates and fats make up 98% of quality dairy nutrition. Prebiotics, probiotic bacteria and HMOs (breast milk oligosaccharides) have a great influence on your baby's comfortable digestion . Although most infant formulas are modeled after breast milk, not all are the same 5 : Dairy nutrition based on cow's milk. It is the most preferred milk option. According to Healthy Children, it represents 80% of the infant formula market. It is based on cow's milk with milk sugar (lactose). It is modified to be easily digestible and meet the nutritional needs of the baby. Some formulas are enriched with other beneficial substances, such as prebiotics, probiotics and nucleotides. Infant formula containing probiotics and lactic acid bacteria supports the growth of good intestinal bacteria, strengthens immunity and stimulates bowel movements. Dairy nutrition based on goat's milk. Goat milk formula is suitable for infants who are intolerant to cow's milk. Hydrolyzed milk nutrition. It is intended for children with special nutritional needs, its selection should be consulted with a pediatrician. It contains more digestible – partially or extensively digested (predigested or hydrolyzed) milk protein. Milk with partially digested protein is suitable for diarrhea, tummy aches, problems with blinking, constipation or colic. Milk with extensively digested protein is intended for babies with an allergy to cow's or goat's milk proteins. Organic dairy nutrition. It is based on standard infant formula, but the base is organic milk. Soy-based milk nutrition. This type of milk is sometimes recommended for children who are unable to digest lactose or is chosen by vegetarian/vegan parents. Special milk nutrition. It is intended for infants with specific disorders or diseases, including premature babies. It is given on the recommendation of a pediatrician. When choosing milk, focus on the composition The best infant formula is the one that suits your baby . It should be adapted to your baby's age and individual needs, especially dietary or allergy restrictions. Consult your pediatrician about the choice of formula. Your baby will tell you when it's time for a change. You can tell if your baby is not getting the right amount of breast milk by looking at these 8 signs: excessive blinking very slow weight gain nervousness after feeding and during the day loose stools, blood in the stool constipation allergy symptoms (eczema, swelling, skin rashes, hives, wheezing, etc.) poor sleep pattern bottle refusal Resources: 1. https://www.babycenter.com/baby/breastfeeding/can-i-mix-breast-milk-and-formula_8883 2. https://www.sharp.com/health-news/when-breastfeeding-doesnt-go-as-planned 3. https://pubmed.ncbi.nlm.nih.gov/16140702 4. https://www.medela.com/breastfeeding/mums-journey/breast-milk-vs-formula 5. All milk on the market must comply with mandatory legislation, or their composition must meet the legislative minimum.

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Co jíst, když kojíte

What to eat when breastfeeding

What you eat while breastfeeding can affect the production and nutritional composition of your breast milk. A varied and balanced diet will strengthen your health and speed up your recovery after childbirth. It will also help your baby grow and develop properly. Breastfeeding requires increased energy demands, on average up to 600 calories per day. So listen to your body, increase your caloric intake and add foods that will fill you up and meet your nutritional needs. You know that... Breastfeeding women tend to make healthier food choices than the rest of the adult population? Yet their diets still fall short of all nutritional recommendations. Explore our tips to help you tweak your diet and improve the quality of your breast milk. Eat a rainbow of vegetables Vegetables are rich in fiber. They contain high amounts of potassium, folic acid and vitamins. A and C. It supports proper intestinal peristalsis and strengthens the intestinal microflora. You should not neglect its regular consumption. Add a vegetable rainbow to your eating rituals. Combine different colored vegetables with dark green vegetables, such as broccoli, spinach or leaf lettuce. Try these ideas Serve a green salad as a side dish with all meals. Add sautéed vegetables, such as mushrooms, zucchini, peppers, or peas, to your egg omelet. Make a smoothie with raw spinach, carrots, cucumber, celery, beets, or ginger. Keep in mind that you should eat 2.5 to 3.5 cups of vegetables a day. Be refined. Replace refined with whole grains. About half of the grains you eat should be whole grains. Brown rice, oats, quinoa, barley, bulgur, buckwheat, teff, and whole-grain breads are important sources of fiber, B vitamins, minerals, antioxidants, and other nutrients. This group of carbohydrates also helps increase breast milk production. Try these ideas: If possible, use brown rice, bulgur, quinoa, or spelt instead of white rice. Replace white bread with whole grain bread. For breakfast, prepare oatmeal by soaking it in water overnight (you can add dried raisins to the flakes). In the morning, season the flakes with honey, walnuts, and grated apple, or other ingredients of your choice. Keep in mind that you should eat 3 to 5 servings of healthy carbohydrates per day. Milk and its alternatives for bones, teeth and muscles Milk and dairy products have a high nutritional value. They are rich in calcium, vitamins A and D, which are important for the normal condition of bones, teeth and muscles. Yogurts and sourdoughs support the growth and activity of intestinal microflora. If you are vegan, have a lactose allergy or are not a fan of dairy products, you can get calcium with vitamin D from almond, soy, coconut or rice milk. (Plant milks do not have the same nutrient content as cow or goat milk. You can get the necessary vitamins and minerals by food supplements .) Try these ideas: Enjoy Greek yogurt for breakfast or as a snack. Experiment! If you are not allergic to peanuts, try this nutritious smoothie: Blend 1 banana, 1 cup of your favorite milk with a dollop of peanut butter and a handful of spinach. You can add ice. Enjoy a latte with the milk of your choice. Consider that you should drink 3 glasses of non-fat milk a day. Lean meat and eggs for plenty of milk While breastfeeding, your body requires about 15 grams more protein each day than it did before pregnancy. Beef, veal, turkey, and chicken, fish, including low-mercury seafood, and eggs are important sources of omega-3 fatty acids, iron, calcium, choline, and other nutrients that are essential for milk production and immune support. If you are a vegetarian, you can meet your daily protein needs with legumes, vegetables, and nuts. Try these ideas: For dinner, prepare salmon in olive oil. If you have leftovers, add them to a vegetable mixture for an easy lunch. Boil some hard-boiled eggs. You'll always have them on hand when you need a snack. Carry a supply of almonds with you. They fill you up quickly, are a great source of protein, fiber, vitamins E and B2, calcium, phosphorus, magnesium, antioxidants, and monounsaturated fatty acids. They also reduce the risk of weight gain. Keep in mind that you should eat 2 to 3 servings of protein per day. Learn to love green proteins If you are vegan or plan to cut down on meat, switch to legumes. Beans, peas, soybeans, chickpeas or lentils are rich in nutritional value and are a natural source of protein. Try these ideas: Add garlic or ginger to cooked beans to improve their digestibility and reduce gas. Steam sweet frozen edamame beans for a quick and nutritious side dish or snack. Fry a portion of canned chickpeas with your favorite spices in olive oil and prepare a crunchy side dish for your salad. Remember that all ingredients should be cooked or seasoned with vegetable oils. The unsaturated fats in breast milk support the development of the baby's vision and nervous system. You know that... The daily requirement for vitamins, minerals and other substances can be up to twice as high as normal during pregnancy and breastfeeding. With regular use prenatal and postnatal dietary supplements you will balance their levels, especially with a balanced diet.

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Všestranný pomocník omega-3: Pro všechny fáze těhotenství, kojení i dobrou náladu

The all-round omega-3 helper: For all stages of pregnancy, breastfeeding and good mood

The story of the discovery of omega-3 acids is as fascinating as their use and effects. It is associated with the indigenous inhabitants of Greenland - the Inuit, who were found to have a minimal incidence of heart disease compared to other nations. By monitoring their eating habits, scientists discovered that the secret to a healthy heart 1 is hidden in fish and essential fatty acids. Omega-3s have a number of other benefits in addition to their beneficial effect on the cardiovascular system. They are a key nutrient, influencing all stages of pregnancy, the development of the child, the quality of breast milk, and even your mental state or the course of menstruation. You know that... A recent clinical study2 showed that women taking omega-3 supplements are 1.5 times more likely to get pregnant than women who do not take them? Supplementation may therefore represent another option for improving fertility. Fats Your Body Loves Omega-3 fatty acids are considered “healthy fats.” They help all cells function properly, provide energy to the body, regulate inflammation, and support the health of the heart, eyes, brain, and other physiological systems. 3 Omega-3s are an essential nutrient that your body needs. Because it cannot make them on its own, The only possible source of their intake is food and dietary supplements . There are three main types of omega-3: ALA (alpha-linolenic acid) is the most common form of omega-3. It is found in plant-based foods, especially green leafy vegetables, nuts, and seeds. DHA (docosahexaenoic acid) is a "marine omega-3". Found in fish and algae. Responsible for the development and function of the brain and eyes. Supports egg reserves in the ovaries, the quality of hair, skin and nails. EPA (eicosapentaenoic acid) is also a marine omega-3. It improves mood, balances hormonal imbalances, suppresses inflammatory processes and affects a number of other functions in the body. Studies have also found that insufficient amounts of EPA can limit the transfer and uptake of DHA into fetal cells. You know that... DHA accounts for up to 12% of the total weight of the human brain? Its deficiency is associated with impaired cognitive development in children and an increased incidence of neurodegenerative diseases such as Parkinson's disease and multiple sclerosis in adults 4 . Natural help with pregnancy As mentioned earlier, omega-3s play an important role in successful conception, including regulating hormones, increasing blood flow to the uterus, reducing inflammation in the body, and improving the ability of the embryo to implant in the uterus. Additionally, optimal omega-3 levels have been shown to extend reproductive lifespan in women over the age of 35 5 . Omega-3 supplements are also important for male fertility, with studies showing that they can significantly improve sperm concentration and motility 6 . Our tip: If you want to improve your health and chances of getting pregnant, we recommend that you and your partner increase your omega-3 intake to 1000 mg per day 7 . You know that... healthy omega-3 fats support the formation of the brain and nervous system of a developing baby once you become pregnant? Pregnancy as it should be Essential fatty acids support brain development and cell growth in the baby, especially during the third trimester of pregnancy, when growth accelerates significantly. Supplementing women with low levels of omega-3s has also been shown to maintain normal pregnancy lengths, leading to a lower incidence of premature births (a leading cause of health problems for the fetus and infants). Another benefit is a reduced risk of preeclampsia (poor placental development) – a serious complication for both baby and mother 8 . Omega-3 levels are also linked to brain function and mood. They can therefore affect a woman’s overall well-being during pregnancy. Staying well after giving birth Balanced omega-3 levels are crucial for the nutrient content of breast milk, brain function, mental and hormonal balance, and overall postpartum recovery. During pregnancy, many women are depleted of essential fatty acids. The deficiency often worsens during subsequent pregnancies. Ensuring the necessary omega-3 supplies in the postpartum period is a significant health benefit for both baby and mother, also in terms of subsequent pregnancies. Top reasons to continue taking omega-3 "Smart Milk" A baby's brain grows most rapidly during the last trimester of pregnancy and the first two years after birth. That's why it's extremely important for a breastfeeding mother to take omega-3 supplements. Scientists agree that a diet rich in essential fatty acids can increase a baby's intelligence 9 . No more postpartum depression Higher omega-3 intake is also important in managing conditions such as postpartum depression 10 . 2019 research 11 reports that new mothers with an omega-3 index of less than 5% were 5 times more likely to have a depressive episode than mothers with a higher index. You know that... Does omega-3 reduce unpleasant symptoms of PMS (premenstrual syndrome) and suppress menstrual pain? Resources: 1. https://pubmed.ncbi.nlm.nih.gov/18541598/ 2. https://www.focusonreproduction.eu/article/News-in-Reproduction-Omega-3-supplementation 3. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772061/ 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5624332/ 6. https://pubmed.ncbi.nlm.nih.gov/29451828/ 7. https://www.ccrmivf.com/blog/fertility-benefits-omega3-fatty-acids/ 8. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003402.pub3/full 9. https://www.nutraingredients.com/Article/2013/08/16/Omega-3-rich-infant-formula-may-boost-later-intelligence-Study 10. https://cs.wikipedia.org/wiki/Poporodn%C3%AD_deprese 11. https://pubmed.ncbi.nlm.nih.gov/31003520/

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6 všímavých způsobů, jak se spojit s ještě nenarozeným děťátkem

6 Mindful Ways to Connect with Your Unborn Baby

For centuries, many cultures have believed that there are emotional networks between a mother and her unborn child. This is why women have been encouraged to keep their minds and bodies pure during pregnancy. The latest research in prenatal psychology supports this belief. A baby in the womb not only hears what is happening outside, but also shares its mother’s feelings 1 . Pregnancy is a great opportunity for you to begin communicating and building a relationship with your baby before they are even born. You know that... As early as the tenth week of pregnancy, the baby in the womb responds to your touch. If you press on your belly, it will start to move and pull away from the point of pressure without you feeling its movements. Talk, sing and read Your baby will always listen to you with pleasure. Your voice calms him down, helps him build a connection between you, including feelings of safety and security. Therefore, talk to him as much as possible, about anything, such as what you are doing right now, how you feel or how you are looking forward to his arrival. Sing him your favorite songs, nursery rhymes or whatever you come up with yourself. Even if you don't feel strong in singing, your baby will respond positively to your voice. You can also read to him. He will surely enjoy listening to a nice story or fairy tale. With your voice, you give yourself and your baby a chance to tune in to each other. You can also involve your partner and children in this process. This way, your baby will get to know all the family members and their voices, which he can trust and recognize even after birth. You know that... Is a baby's hearing developed before the 23rd week of life? During this period, he can respond to external sound stimuli. Scientists believe that at five to six months he is aware of what is happening in the outside world and also responds to these stimuli. For example, rock music excites a baby in the womb. When listening to it, he kicks violently. Classical music has the opposite effect, it has a calming effect. Take your time. Find a quiet moment for yourself. Think about your baby and how you can become a mindful parent. Visualize what it will be like to see your son or daughter for the first time. Think about the moments you will share together. From the beginning of your pregnancy, take time to relax and get to know your baby. This will help you strengthen your bond and relationship. When you are relaxed, your body releases the hormone oxytocin 2 , which makes you and your baby feel good. You know that... Your partner also has “feel-good” hormones. You can share daydreaming about your baby together. It’s a wonderful opportunity to relax and bond even more with your little one. Tune in to your baby's movement Are your baby's movements more active at certain times of day? When is your child the calmest? Do you know what and who your child reacts to the most? Let your baby know that you are thinking of him and that you are protecting him. When he kicks and moves, touch the spot where you feel his movements. He may respond with more kicks and movements, showing that he knows you are nearby. You know that... Can an unborn six-month-old baby move its body in rhythm with its mother's speech? It learns to associate sounds with feelings. Gently touch, stroke, or massage your belly Babies respond to touch much more intensely than to spoken words. Gently touching or stroking your growing belly is a gentle and intimate way to connect with your baby and show them love. Perhaps the most amazing benefit of prenatal massage is the stimulation of the release of the aforementioned hormone oxytocin. When you massage your belly during pregnancy, you are actually bonding with your baby by exchanging this amazing hormone. Research by developmental neuroscientist Ruth Feldman 3 has shown that oxytocin levels during pregnancy predict the quality of the bond between mother and child after birth. You know that... Oxytocin reduces stress hormone levels. Tummy massage can help you and your baby feel calm during difficult times, putting you on the path to emotional balance. Listen to music Music has been shown to play a significant role in brain development before birth. Listening to it has a relaxing and uplifting effect. Choose music that both you and your baby will find relaxing – classical melodies, soothing, pleasant tones and soft sounds will induce feelings of happiness and peace. When your baby is born, you can soothe him with the music he often heard in the womb. You know that... A lullaby will calm your child down because it will slow down their heartbeat and allow for calmer, deeper breathing? Start a parenting journal Leave your child a keepsake in the form of parenting journal . It is a great tool for developing mindfulness. Write down your thoughts, observations, experiences, experiences and wishes. You can add ultrasound images, photos and other artifacts from each trimester. The journal is an excellent booster of your relationship with your child. It also relieves stress and helps you keep track of your pregnancy. Resources: 1. https://www.netmums.com/pregnancy/amazing-facts-about-your-unborn-baby/9-he-can-smell-the-same-things-you-can 2. https://www.wikiskripta.eu/w/Oxytocin 3. https://pubmed.ncbi.nlm.nih.gov/28813252/

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Příkrmy v BIO kvalitě pro první seznámení s jídlem

Organic side dishes for first introduction to food

Breastfeeding is the best way to feed your baby in the first months of life. Breast milk provides all the nutrients they need, supports immunity, and creates a strong bond between mother and child. However, as your baby develops, there comes a time when milk alone is no longer enough. It is usually necessary to introduce solid foods to your baby's diet around 4 to 6 months of age. This process, known as weaning, is an important milestone that supports your baby's proper growth and development and prepares them for the gradual transition to solid foods. Developed by mindful parents Beggs baby foods and drinks in organic quality offer tasty combinations of fruits and vegetables that are free of added sugars 1 and enriched with vitamin C, which supports the proper functioning of the immune system. We were helped in their development by attentive parents from the Czech Republic and Slovakia in cooperation with nutritional specialists. Beggs side dishes and drinks are made in the Czech Republic from high-quality organic ingredients and without added sugars 1 , preservatives or dyes 2 . We always emphasize simple ingredients. Smiling pouches that taste good Beggs pouches are suitable from the end of the 6th month, when your baby can sit with minimal support, control their head, lift objects and show interest in food. In addition to the tasty combinations that your little ones will love, you will also appreciate the practical closure that prevents leakage, thanks to which the pouches are also suitable for travel. Our offer currently includes a total of 7 flavors, which are easily distinguishable from each other by their playful colors. Light pink pocket It contains a combination of slightly sweet sweet potatoes and ripe apples, which together create a perfect combination for the taste buds. It contains vitamin C, which is a good supplement for autumn. In orange packaging we find an organic smoothie with yogurt, banana, orange juice, pineapple and rice. The consistency is relatively liquid, but it will still fill any child's tummy nicely. Wine pouch It contains a delicious combination of banana, mango, raspberries, yogurt and rice. The consistency is thick like most fruit purees and will delight every tastebud. In green packaging We find 55% organic carrots and 44% apples. The remaining 1% is lemon juice enriched with vitamin C, which contributes to the proper functioning of the immune system. Darker yellow pocket It also contains just two simple ingredients: bananas and kiwi. The balanced combination of your favorite fruits will put a smile on the face of anyone who tastes it. The penultimate snack in a light yellow package combines butternut squash and apple. This duo creates a tempting autumn flavor combination that your little ones will love. And finally it's here dark blue packaging , which identifies the BIO smoothie with banana, blueberries, yogurt and oatmeal. Thanks to the oats, the smoothie has a very thick consistency, which may surprise you at first, but your little one will definitely enjoy the delicious taste. Hydration and immunity support in organic quality Beggs baby drinks are suitable for children from the age of 4 months, as recommended by a pediatrician. All drinks are organic and free of added sugars 1 , dyes and preservatives 2 . They also contain vitamin C, which supports the proper functioning of the immune system. We currently offer three types of smoothies and drinks. The first is Organic drink with chokeberry, apple, banana and strawberry . You can give it to your baby either as is or dilute it with a little baby water. It also contains vitamin C, which contributes to the normal function of the immune system. The second one on offer is BIO drink with tropical fruit , containing mango, orange, apple, tangerine, banana, pineapple, lemon and again vitamin C, which will enrich the drinking regimen of every little baby. The third is then BIO nectar with grapes and plums . Again, we find vitamin C here as in the previous two. If you haven't had a chance to try them yet, check out all our new products in the e-shop , where you will find detailed information about the ingredients of each snack and drink. We firmly believe that you and your little ones will love them. 1 Contains only naturally occurring sugars. 2 According to the law. Food for special nutritional needs. The food should only form part of a mixed and balanced diet for the child.

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Bojujete s jarní únavou? Možná Vám chybí právě tento minerál

Are you struggling with spring fatigue? You may be lacking this mineral

Do you feel tired, irritable, or less focused than usual with the arrival of spring? You're not alone. Spring fatigue affects many people, and it's not just a myth. There are a number of factors behind these feelings - from hormonal changes, to fluctuating temperatures and pressure, to the overall exhaustion of the body after winter. One of the often overlooked causes may be the lack of  iron , which plays a vital role in our body. Why iron? Iron is crucial for hemoglobin formation – a protein that carries oxygen from the lungs to all the cells in the body. Its deficiency can lead to anemia , which causes fatigue, weakness and reduced performance. How do you know if fatigue is caused by iron deficiency? Not all symptoms are obvious at first glance. The most reliable way to determine your current iron levels is to blood test – you can have it done by a doctor, or use a home test that is freely available at the pharmacy. In addition to the fatigue mentioned above, you may also notice other symptoms: Impaired concentration and irritability Cold hands and feet Brittle nails or hair loss Increased craving for ice or other unusual tastes What to do if you have an iron deficiency? The basis is a balanced diet that contains enough irons – ideally in a form that is well absorbed by the body. Foods rich in iron include : Red meat (beef, venison) Liver Legumes (lentils, beans) Spinach and leafy greens Pumpkin and sesame seeds Egg yolk For the body to properly utilize iron, it is important to combine it with vitamin C , which increases its absorption . On the other hand, coffee, tea or dairy products reduce iron absorption - it is therefore good to separate them from iron intake. Dietary supplement to support vitality It is also a good idea to reach for a quality dietary supplement. A great choice is Beggs Iron bisglycinate 20 mg + rosehip extract , which: Better absorption – the chelated form of iron enters the body more efficiently than regular inorganic forms Thanks to the chelate bond, it is gentler on the digestive system and minimizes irritation Enriched with rosehip extract, an antioxidant that contributes to natural immunity and normal digestion Iron supplementation effectively and gently on your digestion It is suitable for pregnant and lactating women. Spring fatigue may not just be a result of the change of season. Listen to your body and give it what it really needs – rest, a varied diet, and support in the form of key vitamins and minerals.

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