Today, I shall end the series with an article about sleep, stretch marks, the mental and emotional state of the mother and the importance of nutrients in order to have a successful pregnancy.

• Sleep is one of the most essential practices of lifestyle habits during pregnancy, making it necessary to address. Even though mothers-to-be tend to become sleepy most of the first trimester, insomnia or restless sleep can strike in the third trimester. The growing fetus and mom’s bulging tummy can stand in the way of sound sleep. Sleeping positions cannot be maintained for long. Side positions with a pillow in between the legs give more comfort to the belly and the back. The mattress and pillows should be comfortable to reduce restless sleep.

The pressure of the rapidly growing fetus can result in pain, soreness, discomfort and disturbed sleep during the second and third trimesters. The weight of the baby compresses the internal organs, the tiny pointed elbows and stretching arms push against the ribs and the kicking legs irritate the bladder. When sleep is not restful enough during the night, the mother should catch up with a nap after lunch to recover energy for the rest of the day.

A nutritious diet is paramount for good sleep and the developing fetus. The B vitamins make sleep more restful by calming the nerves and relaxing the body. Dark leafy greens and vegetables, whole grains, wheat germ, nuts (walnuts, almonds) and seeds (sesame) are rich in sleep friendly nutrients. Calcium (500mg) and magnesium (250mg) are two nutrients that are calming to the nerves, making sleep more sound.

Turkey, chicken, fish, seafood, lean meat, live culture yogurt and dairy products offer tryptophan, which is converted by the body into serotonin, a hormone that induces deep sleep. It is good to have this category of food for dinner, but in moderation. Too much meat and dairy can aggravate morning sickness.

It helps to cut on caffeine (coffee, tea, chocolate), spicy, sweet and fatty foods (refined sugar, desserts, pastries, starches, ice creams). They are sleep robbers. On the other hand, warm herbal infusions like chamomile and verbena before bedtime promote restful sleep.

Light exercises like walking and swimming give energy during the day and enhance blood circulation and night sleep. Movement and activity appear to ease delivery as well.

Gentle leg and foot massages, warm footbaths and reflexology stimulate blood flow, diffuse tension, soothe aching feet and calm the nerves before sleep.

• Stretch marks are often a result of a pregnancy due to the expansion that occurs to the breasts, tummy and upper thighs, especially if the skin is very dry. With the stretching of the skin, the skin fibers tear and lose elasticity, causing fine, reddish purple lines at first. With time, they fade, leaving permanent whitish long scars. A deficiency in vitamin C, bioflavonoids and zinc can promote dry skin and the appearance of stretch marks.

To keep the skin soft and elastic, the dietary supplements of vitamin C and essential fats found in fish, wheat germ, nuts, seeds, flaxseeds and their oils are required. Vitamin C (500mg) and bioflavonoids (1,000mg) protect and build skin collagen that cements the skin tissue together. If eczema is a condition, the above recommendations along with other supplements (purified fish oils, vitamins A and B complex, zinc, biotin) should be taken. Water is important to the skin as well as the pregnancy.

The skin too should be moisturized with vitamin C rich creams and almond, olive or argane oil. Such moisturizers should be applied to the sensitive areas around the breasts, the tummy, the upper thighs and the back of the knees twice a day as soon as the pregnancy is announced because weight gain and expansion are inevitable and sudden. As long as the skin remains moist, it is unlikely to crack or develop stretch marks.

We have seen, in earlier articles, how hormonal changes influence every part of the body: The nervous, reproductive, digestive, glandular and vascular systems and more. The skin is also part of the body and gets affected by these changes. Some mothers-to-be develop brown patches or little moles on the face, neck or body. Most of them should disappear, but some may remain permanent even after delivery. There is not much that can be done about this type of discoloration, except covering it with the right tone of foundation.

• The mental and emotional states of the mother require care. She should always be checked by the treating obstetrician and reassured by experienced people around her (mother, mother-in-law, family or friend). She should not be left alone for too long in case she develops dizzy spells. The husband’s attention and care are important for her well-being, which reflect well on the safety of her pregnancy and her child.

• A study showed that vitamin C with bioflavonoids and probiotic supplements can reduce risk of miscarriages and premature deliveries. For those who have a genetic propensity to eczema, probiotic supplements are recommended during the third trimester in order to help reduce the risk of the newborn developing the irritating skin disorder. Essential fatty acids, especially omega 3 from fatty fish and nuts and their oils, are helpful for skin problems, but they are particularly good for the development of the brain of the fetus. They lower the risk of ADD and other learning disabilities.

Studies demonstrated the role that vitamins, minerals, proteins, healthy fatty acids (fish oils), phytonutrients, probiotics, enzymes and other nutrients play in leading to a successful pregnancy free of ailments (morning sickness and the other ones mentioned in the previous articles) and producing a healthy baby. Isn’t that what all parents-to-be strive for?

If handled well, all symptoms, pains, discomforts and disorders can be prevented or reduced in order to make the nine months a period of joy and great expectations. Remember, your body is nourishing and nurturing a tiny human being. Taking caring of your health can prevent deficiencies and unnecessary problems.