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Five Health Changes to Make If You're Trying to Conceive

FitSugar — Mon, 13 Oct 2008 13:00:00 -0700

If the urge to become a mom is in your not-too-distant future, here are some healthy changes you should make before you even think about becoming pregnant.

Get at least 400 mcg of folic acid daily. This B vitamin helps prevent birth defects such as spina bifida. Great sources of folic acid include citrus fruits, asparagus, broccoli, beans, peas, peanuts, lentils, whole grains, and leafy green vegetables like spinach. Enriched foods such as cereals and pastas are also good sources. If you're having a hard time obtaining enough from your diet, then take a folic acid supplement.
Work on improving your overall health. Start watching what you eat, get enough sleep, ditch cigarettes if you smoke, and limit your alcohol consumption. Also make sure to start exercising regularly. Doctors don't recommend increasing your exercise routine too dramatically once you're preggers, so it's best to start before the baby is on its way. Regular exercise will strengthen your body and your immune system, and also help you maintain a healthy body weight during and after pregnancy.

To see the other healthy changes you should make

Men Need Folic Acid Too

FitSugar — Thu, 20 Mar 2008 11:10:00 -0700

While there has been a lot of focus on how women of childbearing age should make sure they are getting enough folic acid, there has been little talk about men and folate. Until now.

New research has found that men who are thinking about becoming fathers should also be sure they're getting enough folic acid, since the folates that prevent birth defects when consumed by women may also help keep men's sperm normal. Specifically, it was found that men with a higher folate intake had fewer abnormal sperm in which a chromosome had been lost or gained, known as aneuploidy that can cause failure to conceive, up to a third of miscarriages, and children to be born with Down syndrome and other rare chromosomal syndromes.

So if you're looking to conceive anytime soon then hopefully you and your man are getting at least 400 mg a day of folic acid. You can get your folic acid through a supplement or naturally in some foods.

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Label Able: Folic Acid Seal

FitSugar — Mon, 03 Mar 2008 02:00:00 -0800

Did you know that it is recommended for women planning to get pregnant to take folic acid for a full year prior to conception? If you didn't know that recommendation, you are not alone. A recent survey completed by the March of Dimes found that the majority of women ages 18 to 24 had no idea about folic acid helping prevent birth defects. Folic acid (the synthetic form of folate) is a B vitamin that helps prevent birth defects of the brain and spine, like spina bifida.

In response to the lack of knowledge on this preventative measure against birth defects, the March of Dimes created this folic acid seal, to help women identify foods that have been fortified with folic acid. The seal certifies that the food contains 10 percent per serving of the recommended daily amount of folic acid for women of childbearing age, which is 400 micrograms. Produce naturally high in folate/folic acid like spinach, strawberries and orange juice, will not bear the symbol, as it will only be used by companies making grain products, like enriched flour.

So if you are looking to start a family start looking for this seal, take a folic acid supplement and/or eating foods naturally high in folate like: asparagus, broccoli, and orange juice.

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Folic Acid Quiz

FitSugar — Tue, 15 Jan 2008 11:00:00 -0800

Many women are aware that they should take folic acid, but many aren't. Who should and who shouldn't? And how much? Take this short folic acid quiz to see how much you know (and don't know) about this vital B vitamin.

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RDI: What About All Those B Vitamins?

FitSugar — Sun, 28 Oct 2007 02:00:00 -0700

So I gave you a quiz about your RDI of the basic vitamins and minerals. I didn't mention anything about B vitamins though.

When it comes to B vitamins, there are so many that it can be confusing to know what is what. So, take this quiz to stay on track and learn a bit more about the B world.

Low Levels of Folate Linked to Depression

FitSugar — Mon, 02 Jul 2007 08:45:00 -0700

Here's another friendly reminded to get make sure you're getting enough folic acid.

Researchers at the University of York and Hull York Medical School have confirmed that that while low folate does not cause depression, the two are linked.

The reason behind it is that folate is linked to the production of some of the "feel good" chemicals in the brain, such as serotonin, and some people with depression commonly have a gene that processes folate less efficiently.

The current RDA for folate is 400 micrograms in women (and men) 19 and older, though its higher for those pregnant and breastfeeding. Foods high in folic acid: Leafy vegetables such as spinach and turnip greens, dried beans and peas, fortified cereal products, sunflower seeds and certain other fruits and vegetables are rich sources of folate, as well as liver.

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Definition: Folic Acid

FitSugar — Wed, 16 May 2007 20:17:09 -0700

Folic acid is the synthesized version of folate, a B vitamin that naturally occurs in food. It is water soluble and often added to fortified foods.

Folate and folic acid not only prevent anemia during pregnancy, they also help to produce and maintain new cells. These two reason are why it is essential to take folic acid before and during pregnancy. So if you are planning on becoming a mama soon, make sure you're getting your daily value (DV) of this vitamin, which is 500 micrograms if you are pregnant or breastfeeding. For all other adults the recommended DV is 400 micrograms.

Aside from pregnancy, folate is an important nutrient since it is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer. The "C" word usually catches people's attention, so now I want you to know what to eat for your DV of folate.

Foods naturally high in folate are: leafy green vegetables like spinach and turnip greens (don't toss the greens when cooking with turnips you can sauté them with garlic just like spinach), citrus fruits and juices, as well as dried beans and peas. Since 1998, folic acid has been added to "enriched" grain products like breads and cereals. Many fortified cereals contain 100% of your daily folate needs.

Definition: Folate

FitSugar — Wed, 16 May 2007 20:16:44 -0700

Folate is a naturally occurring B vitamin (folic acid is the synthetic form).
Folate and folic acid can not only prevent anemia during pregnancy, but they can also help produce and maintain new cells. These two reasons are why it is essential to take folic acid before and during pregnancy. Take 500 micrograms daily if you are pregnant and for all other adults the recommended DV is 400 micrograms.

Foods naturally high in folate are: leafy green vegetables like spinach and turnip greens (don't toss the greens when cooking with turnips you can sauté them with garlic just like spinach), citrus fruits and juices, as well as dried beans and peas. Since 1998, folic acid has been added to enriched grain products like breads and cereals. Many fortified cereals contain 100 percent of your daily folate needs.

Folic Acid Is Important For the Ladies

FitSugar — Mon, 14 May 2007 16:35:00 -0700

I'm sure you've heard that pregnant women should take folic acid (vitamin B9) to prevent birth defects, but did you know that you should start taking it a month before you conceive?

Folic acid is the synthetic form of folate and it can reduce certain birth defects of the brain and spinal cord by more than 70 percent. These birth defects are called neural tube defects (NTDs). NTDs happen when the neural tube (located along the back of an embryo that later develops into the spinal cord and brain) fails to close properly.

The most common NTD is spina bifida, where the spinal cord and the bones of the spine (vertebrae) don't fully form. This can cause the baby's legs to be paralyzed and they may later develop bladder and bowel control problems. The most serious NTD is called anencephaly, when the baby is born without part of its skull and brain, and eventually dies.

I know it's heartbreaking to think about — that's why it's so important to get your folic acid. If you are pregnant, or trying to conceive, take 600 mcg. If you are nursing, you'll need 500 mcg. It's a good idea for all women over 19 years old to get 400 mcg as well since folic acid is necessary for the production and maintenance of new cells.

You can take a supplement containing folic acid or eat fortified breakfast cereals and pastas that contain 100 percent of the RDI of folic acid. Foods like orange juice, asparagus, broccoli, beans, peas, and leafy green vegetables like spinach are great sources too.

Fit's Tips: Even if you are not actively trying to get pregnant but are still sexually active, it is a good idea to make sure you are getting enough folic acid just in case.

Know Your A, B, Cs: Vitamin B (How Many Are There?)

FitSugar — Mon, 26 Mar 2007 03:00:00 -0700

There are eight B Vitamins to be exact, and they help maintain healthy skin and muscle tone, enhance your immune and nervous system functions, and promote cell growth and division.

They are water-soluble vitamins which means that your body can't store them. They need to be replenished daily because whatever the body doesn't use, gets flushed out in your urine.

The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, and B12 - and they all have other names that you're probably more familiar with.

Most people get these vitamins in the food they eat. If you have food restrictions, whether you don't eat meat, dairy products, eggs, or whole grains for whatever reason, you may need to take supplements. When a supplement has all 8 of these B vitamins, it's referred to as vitamin B complex. If you buy separate B vitamins, then they are referred to by their specific name (B1, B12, etc.)

Allow me to explain each one...

Vitamin	Benefits	Food Sources	RDA for women 19+
Vitamin B1 (Thiamine)	Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads	1.4 mg/day
Vitamin B2 (Riboflavin)	Required by the body for the metabolism of fats, carbohydrates, and proteins; helps with cellular processes	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish	1.2 mg/day

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Why Do I Bruise So Easily?

FitSugar — Tue, 06 Mar 2007 12:00:00 -0800

Why is it that I can get the slightest bump and the next day, I've got a huge bruise? Sometimes bruises show up and I don't even remember hurting myself.

A bruise develops when small blood vessels under the skin tear or rupture. Blood leaks into tissues under the skin and causes the black-and-blue color.

As bruises heal, usually within 2 to 4 weeks, they often turn colors, including purplish black, reddish blue, or yellowish green. Sometimes the area of the bruise spreads down the body in the direction of gravity. A bruise on a leg usually will take longer to heal than a bruise on the face or arms.

Bruising easily does not mean you have a serious health problem. Tendency to bruise easily sometimes runs in the family. Also, you should know that women bruise more easily than men, especially from minor injuries on the thighs, upper arms, and bottom.

The amount of fat covering your body may also play a part. If you don't have much fat on your bones, then bruises will appear with the slightest knock. That's why children and the elderly tend to bruise easily.

Sometimes bruises are bumpy. This is called hematoma, and happens when blood collects and pools under the skin. This is no cause for concern, unless it is accompanied by a greater injury or intense pain.

Fit's Tips: If you are concerned about your vulnerable bruising skin, you may want to get checked by a doctor to make sure you're getting enough vitamins B12, C, K, and folic acid. Deficiencies in these vitamins could also be causing your skin to bruise easily.