There is some serious evidence as to why healthcare professionals should be shouting from the rooftops about the good bugs in our gut during pregnancy. 

As if being pregnant wasn’t enough in itself, there is an overwhelming list of ‘shoulds’ and ‘shouldn’ts’, with well-meaning friends and family all too willing to give advice.  You’ve followed the never ending list of ‘what you can’t eat during pregnancy’ and you’ve taken your multi vitamin. All this amongst the sickness, fatigue and swollen ankles. You can be forgiven if your gut and vaginal health fell off the bottom of the ‘to do’ list. Let’s take a look at why this should really be at the top of the agenda. 

Nether Regions

Our gut has a plethora of micro-organisms known as the microbiome that in the right quantities are responsible for breaking down food, protecting us against harmful bacteria, absorbing nutrients and making some vitamins. There is significant evidence to also show the state of our gut has a huge part to play in our mental health. Scientists are also just starting to understand the significance of the vaginal microbiome which has done the job of creating a favourable environment for fertilisation and pregnancy but now has an important role in preventing infection reaching the womb.

#Pregancylife

During pregnancy we tend to see changes in the gut microbiome, such as reduced diversity and an increase in more inflammatory bacteria. Increased levels of the hormone progesterone can also cause constipation further degrading gut health. The vagina becomes more acidic. Whilst it is likely that some of the changes we see are natural, diversity in the maternal microbiome, both in the gut and vagina, is thought to play a big role in our resilience against a number of pregnancy complications. 

Baby-safe Bacteria

Infections are thought to be one of the leading causes of pre-term birth. Whilst there are a number of ways an infection can take hold, ascending bacteria in the vagina or bacteria crossing through an inflamed gut have been shown to be contributory factors. Whilst we can’t say that either cause an infection, a reduction in the diversity of the gut microbiome and common infections such as bacterial vaginosis have been observed in women who deliver babies pre-term. Lack of gut diversity has also been associated with pre-eclampsia and gestational diabetes. A diverse gut microbiota may also help prevent the common Group B Strep bacteria colonising in the mother and passing to baby.

Baby Blues

So not only can investing in your gut and vaginal microbiome help with pregnancy, it has longer reaching benefits for the health of your new baby. Studies show with increased maternal gut diversity there is a reduction in infant illnesses such as dermatitis, asthma and eczema, as well as post-natal depression and mastitis. This is particularly important if you or baby have had antibiotics during pregnancy or around delivery. 

What should I do now? Don’t Stress.

There are a number of easy ways to optimise your gut and vaginal microbiome. Firstly, oral probiotics have been shown to reach the vagina and the gut. This could be through supplementation or diet. Secondly, stress is not a friend of the microbiome. Despite the lack of a large glass of red wine or a good charcuterie board try where possible to lower stress levels. Thirdly, lack of sleep is also thought to inflame the gut. Easy to say in between midnight wee trips and pregnancy insomnia. Here are a few practical ways to take control:

• Eat probiotic rich food. Fermented food such as kefir, apple cider vingear, sauerkraut, kimchee and kombucha have all been shown to be safe during pregnancy. You can make your own or buy from a health food shop. Start slowly and increase. 

• Eat prebiotic rich food. All that good bacteria needs food. Prebiotic is the term given to fibre and natural sugars that helps good bacteria to grow. Foods rich in prebiotics include artichokes, onions, garlic, chicory, cabbage and most legumes such as chickpeas and lentils. 

• Eat a wide variety of fruit and veg of varying colours. This has been shown to increase microbial diversity.

• Supplement. There are a range of probiotic supplements tailored specifically for pregnant and lactating women. A reputable health food store or a nutritional therapist would be able to recommend one that is right for you at a strength that will work.

• Take time to chill. Exercise and daylight reduce stress. Lockdown has seen a huge surge in online pregnancy exercise  and yoga classes, find one you enjoy and that works for you.  Walking is also often underestimated. If working from home be strict with your ‘off’ time and take breaks. 

• Prioritise your sleep. Now more than ever good sleep hygiene is something to focus on. Try to limit use of your phone before bed. Use aromatherapy such as lavender oil in a bath or epsom salts full of sleep -condusive magnesium (check before using aromatherapy as some oils such as rose or clary sage are contraindicated during pregnancy). 

If the list above all seems a bit overwhelming and you need a hand implementing these strategies I can help. Book a 30 min, free discovery call to see how we can work together.