Incorporating 5 Essentials™
Get a chiropractic exam. During pregnancy, when that curve of your lower back is strained and causing pain, chiropractic provides a safe source of relief of that nagging, sometimes debilitating, lumbar-region pain, even in pregnancy.(1)
Maintain regular chiropractic care. Chiropractors can also help to ensure proper pelvic alignment for optimal positioning of the baby.(2)
Consume folate-rich foods, such as beans, asparagus, and beets.(3) Folate is essential for the baby’s brain and spinal development.4 Strive to get at least 400mcg of folate daily.(4)
Incorporate omega-3 fatty acids, from cold-water, wild caught fish. Omega-3 fatty acids play a large role in healthy eye and brain development of the baby.(5)
Eat berries, like strawberries, blueberries, and raspberries. Berries are rich in vitamin C and antioxidants, which help boost immune function during pregnancy.(6)
Choose organic, grass-fed meats. Iron is an essential nutrient, especially while pregnant.(7) Grass-fed, organic beef is an optimal source of iron.
Add raw ginger to your water. The addition of ginger helps to reduce and combat symptoms of morning sickness.(8) It is recommended that you drink at least 8-12 glasses of water per day.(9)
In the second and third trimesters, eat about 300-500 extra calories per day.(10) Consuming adequate amounts of food ensures the baby is getting adequate nutrients.(10)
Utilize a healthy support network. Utilizing close friends and family during pregnancy can help ease stress and provide encouragement during pregnancy.(11)
Prioritize 7-9 hours of sleep per night.(12) Although sleep may be more disrupted and challenging during pregnancy, it is essential as your body’s natural restorative process.(13) Practice techniques for improving sleep, such as side sleeping with pillows.(14)
Oxygen & Exercise
Exercise regularly, but listen to what your body needs. Exercise during pregnancy has been shown to help improve sleep, energy, and posture.(15) However, be sure to follow guidelines regarding what exercise routine is right for you. Even light exercises such as walking for 30 minutes 3-4 times per week has powerful benefits.(16)
Please consult with your healthcare practitioner before starting any exercise program.
Limit exposure to environmental toxins. Excessive exposure to environmental toxins may contribute to the risk of unwanted pregnancy complications.(17)
Avoid harsh cleaning products. Choose natural cleaners such as vinegar, baking soda, or essential oils to ensure optimal health of the baby.(18)
If you have any concerns about your prenatal health, please consult with your healthcare practitioner about performing the proper blood tests.
Talk to your healthcare practitioner about including these and/or any other nutraceuticals in your dietary practices.
Prenatal Nutraceutical Recommendations
Prenatal Daily Essentials Packets
Instructions for Use
Two packets per day with meals.
Prenatal Daily Essential Packets
Never modify any medications or other medical advice without your healthcare practitioner’s support.
*For optimal results, we recommend you perform a metabolic analysis profile test, which tests for key biomarkers that identify nutritional deficiencies, toxicities, bacterial overgrowth, and drug effects. Talk with your MaxLiving Chiropractor about the Metabolix Program to get tested and be able to obtain a more customized health plan.
1. Chiropractic Care During Pregnancy. americanpregnancy.org. https://americanpregnancy.org/pregnancy-health/chiropractic-care-during-pregnancy/. Accessed April 20, 2020.
2. Chiropractic Care During Pregnancy. americanpregnancy.org. https://americanpregnancy.org/pregnancy-health/chiropractic-care-during-pregnancy/. Accessed April 20, 2020.
3. Link R. 15 Healthy Foods That Are High in Folate (Folic Acid). healthline.com. https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid#1.-Legumes. Published February 26, 2020. Accessed April 20, 2020.
4. Folic Acid and Pregnancy. WebMD.com. https://www.webmd.com/baby/folic-acid-and-pregnancy#1. Accessed April 20, 2020.
5. Coletta JM, Bell SJ, Roman AS, et al. Omega-3 Fatty Acids in Pregnancy. Reb Obstet Gynecol. 2010;3(4):163-171. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/. Published 2010. Accessed April 20, 2020.
6. Johnston CS, Barkyoumb GM, Schumacher SS, et al. Vitamin C Supplementation Slightly Improves Physical Activity Levels and Reduces Cold Incidence in Men with Marginal Vitamin C Status: A Randomized Controlled Trial. Nutrients. 2014;6(7):2572-2583. doi: 10.3390/nu6072572.
7. Scholl TO, Reilly T, et al. Anemia, Iron and Pregnancy Outcome. J Nutr. 2000;130(25 Suppl):443S-447S. doi: 10.1093/jn/130.2.443S.
8. Brazier Y. 10 tips for relieving morning sickness. medicalnewstoday.com. https://www.medicalnewstoday.com/articles/37757. Reviewed July 24, 2017. Accessed April 20, 2020.
9. Dehydration During Pregnancy. americanpregnancy.org. https://americanpregnancy.org/pregnancy-complications/dehydration-pregnancy/. Accessed April 20, 2020.
10. How Many Calories Do You Need During Pregnancy? whattoexpect.com. https://www.whattoexpect.com/pregnancy/calories-diet/. Reviewed August 25, 2019. Accessed April 20, 2020.
11. Maharlouei N. The Importance of Social Support During Pregnancy. Women’s Health Bull. 2016;3(1):e34991. doi: 10.17795/whb-34991.
12. How Much Sleep Do We Really Need? sleepfoundation.org. https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need. Accessed April 20, 2020. \
13. Why Do We Need Sleep? sleepfoundation.org. https://www.sleepfoundation.org/articles/why-do-we-need-sleep. Accessed April 20, 2020.
14. Pregnancy and Sleep. sleepfoundation.org. https://www.sleepfoundation.org/articles/pregnancy-and-sleep. Accessed April 20, 2020.
15. Exercise During Pregnancy. americanpregnancy.org. https://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/. Accessed April 20, 2020.
16. Exercising During Pregnancy. kidshealth.org. https://kidshealth.org/en/parents/exercising-pregnancy.html. Reviewed June 2018. Accessed April 20, 2020.
17. Environmental toxins and pregnancy. bixbycenter.ucsf.edu. https://bixbycenter.ucsf.edu/news/environmental-toxins-and-pregnancy. Accessed April 20, 2020.
18. Cleaning During Pregnancy: Some Dos and Don’ts. whattoexpect.com. https://www.whattoexpect.com/pregnancy/photo-gallery/cleaning-during-pregnancy.aspx. Reviewed September 25, 2018. Accessed April 20, 2020.
This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.