Coffee During Pregnancy: What Are The Guidelines?
For many, coffee is a regular part of daily life, so it’s only natural to wonder if it can be enjoyed during pregnancy as well. While coffee itself is generally considered to be safe, too much can have some undesirable effects. Expectant mothers should pay close attention to their coffee intake to ensure they are consuming the right amount.
How Much Coffee Is Safe During Pregnancy?
According to the American College of Obstetricians and Gynecologists (ACOG), prenatal women should drink no more than 200 milligrams of caffeine per day. This is equivalent to one 12-ounce cup (or roughly 4-5 ounces of espresso) of caffeinated coffee.
Moreover, ACOG also recommends reducing caffeine intake as much as possible, since it can contribute to sleep disruptions and dehydration, both of which can have negative consequences for the mother and her baby. While it is likely safe to exceed 200 milligrams of caffeine per day without upsetting the fetus, pregnant women should do their best to stay under this amount.
What Are The Risks Of Drinking Too Much Coffee During Pregnancy?
Excessive caffeine intake during pregnancy has several potential risks associated with it. Studies have found that pregnant women who consume more than 200 milligrams of caffeine per day risk a host of negative side effects, including an increased blood pressure, restlessness, insomnia, and nausea.
These side effects occur because caffeine acts as a stimulant and can interfere with the relaxing hormones of a pregnant woman, such as serotonin and endorphins. As a result, the mother’s body is unable to relax as easily, leading to increased stress and discomfort.
Does Drinking Coffee Affect Fertility And Conception?
Besides being potentially harmful to the mother and her baby, over-consuming coffee can also have detrimental effects on the couple’s fertility and the conception process.
Coffee contains substances called xanthines, which can interfere with the ability of sperm to reach the egg. This can result in difficulty conceiving and reduce the chances of successful conception.
Moreover, too much caffeine has also been linked to a higher risk of miscarriages, as well as preterm labor and low birth weight. Since even a moderate level of caffeinated intake can be harmful, pregnant couples should seek other beverages to replace coffee during the gestational period.
What Alternatives Are Available?
Thankfully, there are plenty of alternatives to coffee for pregnant women who want to reap the health benefits of caffeine, like a boost in energy. Some of the best alternatives include decaf coffee or tea, chamomile tea, and kombucha.
Chamomile is a soothing and relaxing beverage, perfect for easing away the worries of expecting mothers and sending them off to a peaceful night’s sleep. Meanwhile, kombucha is loaded with probiotics, vitamins, and minerals, which can help protect both the mother and the baby from infection and illness.
Eating Right During Pregnancy
Having a balanced diet is essential during pregnancy, as it supplies all the necessary nutrients the mother and her baby need to grow and remain healthy.
Pregnant women should focus on eating plenty of fruits, vegetables, lean proteins, and whole grains, as these foods will provide them with the energy and vitamins they need to carry their baby to term.
Moreover, eating a balanced diet can also help stave off morning sickness and fatigue, two common issues in early pregnancy. Adding a variety of nutrient-rich foods to the plate will not only keep the mother healthy and energized, but it can also help her baby develop properly and on schedule.
Exercising During Pregnancy
Exercise and physical activity are important for maintaining general health and wellbeing. Yet, during pregnancy, low-impact activities, such as walking, yoga, swimming, and stretching, are even more beneficial.
When done in moderation and in conjunction with a pregnancy-friendly diet, exercise can contribute to can a quicker, more comfortable labor and delivery. It can also help boost energy levels and reduce stress and anxiety.
Moreover, regular physical activity helps regulate blood pressure and restores balance to the hormones, both of which can promote a safe and healthy environment for the unborn baby.
Taking Supplements During Pregnancy
To ensure her and her baby are getting the proper nutrition, many mothers-to-be turn to supplements, such as vitamins and minerals. However, before taking any substances, it’s important for pregnant women to speak to their doctor or midwife.
In most cases, proper nutrition through a balanced diet is enough to maintain a healthy pregnancy. Yet, if a supplement is deemed necessary, gelatin-based ones are often prescribed. Unlike tablets or capsules, gelatin-based supplements have fewer potential side effects and can be easily digested.
In addition, if an expecting mother is feeling overwhelmed due to stress, she should also consider taking certain relaxation supplements, such as magnesium, to lower the overall cortisol levels.
Staying Hydrated During Pregnancy
Finally, staying hydrated while expecting is essential. Proper hydration helps reduce fatigue and ensure essential vitamins and minerals are properly absorbed by the body.
Even mild dehydration can lead to headaches, nausea, and constipation, so drinking plenty of water should be a priority for all pregnant women.
Although coffee can be enjoyed in moderation, expectant mothers should also try other thirst-quenching options, such as herbal teas, coconut water, and fresh vegetable juices. Staying hydrated can help keep the mother energized, healthy, and prepared for a wonderful birth experience.
