Having children can be a difficult and overwhelming experience, especially when it comes to the amount of information you need to consider; especially when deciding how many cups of coffee you should drink while pregnant. With so many mixed messages about the safety of caffeine during pregnancy, understanding what is safe and not safe is key to having a healthy pregnancy.
Caffeine is one of the most consumed substances on the planet, and pregnant women have to be aware of their intake as the American college of Obstetricians and Gynaecologists (ACOG) advice limiting caffeine consumption during pregnancy to 200 milligrams per day, from all sources.
Experts have found that consumption of more than 200 milligrams of caffeine per day can result in low birth weight and increased chances of stillbirth. This is because the caffeine can cross the placenta, raising the baby’s heart rate, and increasing their metabolism rate.
It is important to know that not all sources of caffeine are created equal, some containing more than expected. A cup of instant coffee may contain only 60-80 milligrams, while a single espresso may contain up to 165 milligrams, making it essential to know how much caffeine each of your cups contain in order to stay safe.
We also need to consider that some of us may be more sensitive to caffeine than others or consume more cups than suggested. If any of the above applies to you, it is best for your safety that you try to reduce your intake or at least speak to your doctor about alternatives.
When it comes to daily consumption, it is recommended that a pregnant woman does not drink more than 2-3 cups of instant coffee or 2 cups of espresso. Any more could be too much for your body, meaning that it is better to be careful and not to over indulge.
Caffeine and Fertility
Caffeine is not only harmful while pregnant, but it can also affect fertility and conception. High levels of caffeine can reduce the chances of conceiving by reducing sperm production in males and increasing the risk of miscarriage in females. It is therefore recommended that if you are trying to conceive, you should reduce your caffeine intake to no more than 200 milligrams per day.
Caffeine Alternatives
If you are looking for alternatives to your daily cup of coffee while pregnant, there are many options to choose from. Decaffeinated coffee and tea is a popular substitute and can still provide you with an energy boost. But if coffee and tea is not your thing, there are other options, such as green tea, or herbal teas such as chamomile and lemon balm. You can also find decaffeinated drinks such as hot chocolate, or alternative sources of energy such as energy bars and smoothies.
Pregnant Superfoods and Drinks
When it comes to pregnancy, there are many foods and drinks that are classified as ‘superfoods’, and can provide a healthy and nutritious alternative to coffee. Pregnant women can introduce healthy, nutrient-dense foods into their diet such as legumes, wholegrain breads, lean proteins and oily fish, dark leafy green vegetables, nuts and seeds, and a variety of fruits. Of course, drinking plenty of water is also essential for keeping hydrated and healthy during pregnancy.
Caffeine and Lifestyle
Aside from the food and drinks during pregnancy, it is also important to consider your lifestyle. Exercise is important and can help to regulate your mood and energy levels. Other methods to reduce fatigue and stress include relaxation, meditation and yoga. As well as getting enough rest, it is recommended to keep a regular bedtime routine and sleep schedule. Taking regular breaks during the day can also help to maintain energy levels and keep you in a relaxed and comfortable state.
Caffeine and Mental Health
It is essential to remember that pregnancy is a difficult and overwhelming time, and caffeine can often provide a bump in energy levels, however it is important to remember that this is only temporary. If you find your mood and energy levels fluctuating, it is worth considering seeing your doctor to talk about possible treatments or relaxation techniques.
Caffeine can affect not only your physical health but also your mental health, it is important to be aware of this and to talk to your doctor if you are ever feeling overwhelmed or have mental health concerns.
Making sure you are informed and aware of the effects of caffeine on your body is the key to a healthy pregnancy. It is recommended to keep your caffeine intake to a minimum and to focus on eating nutrient-dense foods and maintaining a healthy exercise routine. Most importantly, make sure to talk to your doctor if you are ever concerned about your caffeine intake.
