How can I decrease miscarriage risk? 3 nutrition tips from a dietitian | Nourish with Melanie #85
Experiencing miscarriage is one of the hardest
things that you’ll ever have to go through.
If you’ve experienced a miscarriage, my heart
goes out to you.
Obviously there are often many causes outside
of your control, but I know that you want
to do everything you can.
So, today on ‘Nourish’ we’re asking the question:
“How can I decrease miscarriage risk?”
I have 3 key dietary strategies that you can
A miscarriage occurs when your baby stops
There is three key dietary factors that can
play a role in this.
Firstly, research tells us that about half
of all miscarriages happen because the chromosomes
in the embryo are abnormal and the miscarriage
is the body’s way of dealing with an abnormal
embryo, so we’re going to look at
dietary tips for optimising your baby’s chromosomes.
Secondly, research has found that adequate amounts of
key nutrients that are essential for your
pregnancy to progress, so we’re going to look
at some of these, and thirdly, research shows
that certain toxins can cause damage, particularly
in the early stages of your pregnancy, so
we’re going to
discuss what to avoid.
Let’s get started….
Firstly, when it comes to your baby’s chromosomes,
there’s a lot of factors that we can’t do
anything about, such as our age.
But, research shows that our diet has a very
big impact on our baby’s chromosomal formation
Ensure that you’re optimising your baby’s
chromosome formation by
including adequate amounts of omega 3.
Omega-3 really helps to decrease the inflammation
surrounding your egg.
That can help to make sure you have less risk
of chromosomal damage.
Secondly, you want to make sure that you
are at your healthiest weight.
Studies show that women who are in an overweight
or obese category are more likely to have
what we call ‘disorganised DNA’ which can
increaese the risk of miscarriage as well.
And then thirdly we want to be including
plenty of antioxidant rich fruits and veggies
in your diet.
They are essential because they really help
to conquer the bad free radicals and toxins
in our body.
So we need them there as our bodies defence
So the more antioxidant rich fruits and veggies you can be eating in your diet, the better!
Secondly, our body needs key nutrients to
assist with your baby’s growth and development.
For example, a landmark study undertaken in
Australia found that a lack of niacin, also
known as vitamin B3, is one of the key causes
A lack of B3 can result in birth defects that
are a common cause of miscarriage.
As B3 is a water soluble vitamin it needs
to be consumed on a daily basis
This is particularly important for women who
follow a vegan diet, those who have gastrointestinal
conditions or those who have severe morning
Another key nutrient for preventing miscarriages
Folate is needed for your baby’s neural tube development, which is essentially her
brain and spinal cord.
Unfortunately many women think that as long
as they are taking a pregnancy multivitamin,
that they are getting enough, but some
women have higher requirements and need additional
amounts of folate.
For example, if you’re overweight, smoke or have had a previous miscarriage, it’s recommended
that you actually have higher levels of folate.
So it’s a good idea to check your requirements with your doctor or dietitian.
A nutrient called choline is needed for embryonic
Choline deficiency seems to be common and
it’s not found in many prenatal supplements
at this stage because there is a lot of new research coming out about it.
If you’re experiencing recurrent miscarriages,
this would be a key nutrient that I’d recommend
discussing with your dietitian to ensure that
you’re getting enough.
Studies show that conditions such as undiagnosed
Coeliac disease can also be a cause of recurrent
miscarriage, as if the condition isn’t being
treated, it can impact your body’s ability
to absorb nutrients properly.
So it’s a good idea to make sure that’s screened for.
Thirdly, some foods have been found to increase
the risk of miscarriage.
For example, a study of over 11,000 women found that those who drank 4 or more
coffee’s per day had a 20% higher risk
of miscarriage – and it didn’t matter if they
were drinking regular or decaf
coffee. So if you’re someone who is drinking loads of coffee
this would be worth keeping an eye on.
Alcohol intake can also increase your risk
of miscarriage, so it’s important to abstain
from alcohol if you’re trying to conceive or obviously if you are pregnant.
Exposure to listeria bacteria can be another
cause of miscarriage, so avoid high risk foods
such as soft serve ice cream and deli meats.
And, avoid exposure to heavy metals such as lead, copper or mercury which has also been linked to miscarriage.
Miscarriage is such a heartbreaking experience to go through.
And I know that it’s easier said than done, but I really don’t want you to go through any guilt.
The past is the past and all we can do is focus on the future.
But at the same time, especially for someone who has gone through recurrent miscarriages
I know that you are going to be looking for answers.
And the more that we can empower ourselves, the more in control we are going to feel about
going into our next pregnancy.
So these are a few things that you might want to consider with your doctor or dietitian
So that you can systematically go through and make sure you have ticked all the boxes
and are doing everything that you can so you can have a full-term pregnancy.
Please make sure that you have subscribed so
that you receive my weekly videos to help
you to optimise your diet, and download my
free pregnancy meal plan from www.melaniemcgrice.com/pregnancy
to help you ensure that you are optimising
your pregnancy diet.
I look forward to seeing you in my next video!