Phosphorus is necessary at twice the calcium. Foods that contain it are milk and other dairy products, meat products, fish and eggs.

Cereals and legumes are rich in phosphorus but often take the form of phytates, not absorbable. The binding of calcium and phosphorus (calcium phosphate) form the bones of the fetus and then baby teeth. It is necessary to increase iron intake in pregnant women due to increased blood volume and the synthesis of fetal and placental tissues. And for training in fetal reserves of this mineral, which will be used during lactation (milk is poor in iron).

Red meat, organ meats and egg yolk are rich in heme iron, which is easily absorbed. The spinach and legumes contain heme iron, which needs to be accompanied for absorption of vitamin C. It should be remembered that only absorbs about 10% of the iron we ingest through food consumption. The iodine content in thyroid hormones, is involved in fetal growth and brain development of children. It is found in seafood, and vegetables (depending on soil type, the use of certain fertilizers and food processing).

If necessary supplementation, iodized salt is generally used. Magnesium, for its part, is distributed mainly in bones and muscles. The current supply is deficient in this mineral because of refined foods. Major sources are green vegetables, nuts, legumes and whole grains.
Other nutrients are also important:

* Carbohydrates: provide energy in the form of glucose, needed to be used by the fetus and placenta tissue increased, especially in the third quarter. Hence the importance of preventing many hours elapse without eating (4 to 6 feedings throughout the day) in order to maintain stable blood glucose levels. Simple sugars (candy, cola-type soft drinks, chocolate, etc..) Increase the calories in the diet. Also, increase intake of complex carbohydrates: cereals and cereal products (bread, pasta …), vegetables, potatoes and rice. Corrects the typical fiber causes constipation pregnancy in many women.

Fiber is found in fruits, vegetables, legumes, whole grains and their derivatives. Fats: the pregnant woman suffers a weight gain as fat reserves that can be used in milk production during lactation. It is necessary to the daily intake of essential fatty acids from vegetable fats (sunflower, olive, corn, soy …), because they participate in the development of the embryonic brain membranes.

Now, the woman should eat in moderation whole milk products, butter, margarine, cream and mayonnaise, because they provide calories.
Eating with pregnancy

* Prepare food with simple cooking (steamed, grilled, boiled, oven …). Digested better.
* Eat slowly, chew well and avoid “snack” between meals.
* In case of vomiting, nausea …, are better tolerated than cold foods hot and boiled or steamed than fried.
* If the appetite, increase doses (5 to 7 per day), reducing the volume of each meal. Enrich the dishes to make them more nutritious.
* Breakfast is to be complete and varied: dairy products, fruit, protein (ham, ham, cheese) and starchy foods (bread or cereal).
* Monitor the consumption of fruit (contains sugars that can promote weight gain). Take no more (or less) of 3 to 4 pieces a day and increasing consumption of vegetables (rich in vitamins, minerals, fiber and lower calorific value).
* Keep in cleaning the mouth and teeth: the hormonal changes acidifying the saliva, which promotes tooth decay.
* Avoid strictly alcohol consumption: reduces the utilization of nutrients (protein, iron, B vitamins, calcium …); provides empty calories and can cause malformations in the fetus.
* Walk or do some other exercise: to improve constipation and blood circulation.
* Drink plenty of fluids: water, fruit, juices and teas not encouraging. Eat vegetables and vegetable broths.

A good diet will also prevent problems of premature deliveries and low birth weight, or infections.

During pregnancy it is normal for fattening women 9 to 12 kilos. During the first quarter, the increase will be 1.5. to 1.8 kilos., about 3.5 kilos extra on the second and the remainder in the third (about 0.4 kilos per week).

During pregnancy you need:

* Protein: meat, fish, eggs, milk and derivatives. Especially in the last two months. They provide the necessary amino acids to the developing fetus and placenta and the enlarged uterus and breasts. Do not forget the protein intake of vegetables, grains and nuts. Within a vegetarian diet, it is necessary to combine plants (legumes) and grains or cereals and nuts (rice with nuts) to obtain protein of high biological value.

* Vitamins: with a varied and balanced diet supplements are not needed, except perhaps of folic acid. Supplementation is recommended for women who have had previous pregnancies or who have recently taken oral contraceptives. The vitamin deficiency is linked to growth retardation, megaloblastic anemia (low red blood cell count in blood) and the development of spina bifida. Folic acid is found in leafy (spinach, chard, chicory), liver, cheeses and beer yeast. Taking too much vitamin A, D, E leads to an accumulation, which may cause malformations in the fetus, so that supplementation is only by prescription. Hence the importance of not self-medicate. Foods rich in these vitamins are: Vitamin A (important for fetal development): liver, cod liver oil, viscera, fruit and vegetables, yellow-orange, egg yolks, margarine and butter. Vitamin D: (involved in bone growth): oily fish (sardines, herring, salmon …), liver, eggs, cod liver oil, margarine, butter. Vitamin E (antioxidant against free radicals) margarine, whole grains, nuts.

* Minerals: special attention to calcium, phosphorus, iodine, magnesium, and in the third quarter, the iron. The calcium and phosphorus increased during lactation by its presence in breast milk.

The fetus takes in even the reserves of the mother of large amounts of calcium, it will use to promote the rapid growth of its small bone. It will be the same during breastfeeding. Several stressed the importance of eating a good quantity of milk during pregnancy, so to better “build” bone of the child, arguing that milk is the main food of the infant and better is starting to give him his life from the womb. Questionable reasoning.

Nearly 100% of women in the developing world give birth and nurse for periods much longer than in our Western countries, without apparent harm (not osteoporosis) and this, with a quarter of our recommendations for calcium (300 to 400 mg per day).

Dozens of research, you will find references at the end of the text, seem to show that bone mineral reserves of the mother normally regenerate during the months of lactation. Even as these mineral repeated requests during periods of pregnancy and lactation stimulate both the reconstruction that women would come out with a better frame.

Conversely, could it be that the overconsumption of dairy products come destabilize the body during pregnancy and lactation? Should we really recommend daily calcium intakes as high as 1200 mg? Women live yet beautiful pregnancy without complications, without consuming any dairy product, and with calcium intakes well below the 1200mg recommended on a daily basis. Two thirds of the adult recommendation of 1000 mg or 700 mg seems sufficient.

Not only is there held to question recommendations as high in calcium, but also because of the use form of dairy products. In this regard, a general observation would appear in many authors of textbooks of nutrition and dietetics at the fact that dairy products are among the foods most likely to cause allergies and intolerances.

If we take the example of muscle cramps, occurring mainly during the second half of pregnancy, take note that the reduction in cow’s milk may alleviate these symptoms. Unfortunately, cow’s milk is considered such a need at home, the suggested solution remains the classic extra calcium and vitamin D to take a big glass of milk …

The hypertension of late pregnancy, may be relieved by taking supplements of calcium and magnesium would it not also in connection with the forced consumption of dairy products? Indeed, there are comments to the effect that milk may predispose to eclampsia (hypertension, edema, albuminuria) in pregnant women. Also, is it possible that this is related to the manifestation of a disorder of calcium metabolism created by an excess of dairy products? A calcium supplement could certainly help, but first he must check that the milk does not create a problem in this case. Nothing could be easier to verify, simply delete it from your diet for a period of several weeks to observe the effects.

Although it seems protective in undernourished women, too much calcium is bad if it has the effect of lead overconsumption of dairy products. In general, plain yogurt is better tolerated than milk, cheese and more. Emphasize products made from raw milk and a healthy diet. Be aware that diabetes and other hormonal disorders can be linked with the consumption of dairy products.

Notice to nursing women: some of the protein in cow’s milk you drink may pass into breast milk and cause colic, skin reactions and other disorders that may appear in your unexplained infant. Note that other foods can also cause this kind of inconvenience: seafood, fish, nuts, eggs, soy, etc..

credit to: Dr. Carol Vachon

A key element in the development of your unborn baby
It takes about 3 months for the capital of folic acid is optimal, or of studies have shown that nearly half of women age to conceive a child, are in partial deficiency of this vitamin.
It plays a vital role in the first 4 weeks of pregnancy, the developing neural tube of the future baby.
The neural tube will form its spine, skull and brain.
A deficiency of folic acid can cause neural malformations: spina bifida, and to a lesser extent, a malformation of the face: the harelip (the cleft lip and palate)
In fact, the occurrence of these defects for 1 pregnancy in 1000.

When, how and who is affected by supplementation with folic acid?
For this reason, the medical profession calls for folic acid from the preparation of pregnancy, at least 8 weeks before the first trial design, and during the 1 first month of pregnancy.
Indeed it appears that supplementation reduced the risk of malformation of almost 70%!

They found folic acid in the daily diet, especially vegetables in green leaves, bread, cereals, and vegetables and dried fruits.
(see below)..
But as a precaution, doctors prefer to prescribe additional tablets to take daily.
Assays:
- 0.4 mg per day for women does not pose a particular risk.
- 5 mg per day for women who are at increased risk.

What are the circumstances of increased risk:
- If you had a child with a neurological defect, spina bifida type.
- If you follow an anti-epileptic treatment, or treatment for diabetes.
- If you are overweight, or conversely, if your body mass index (BMI) is below 18 in early pregnancy.
- If you become pregnant while you are still growing season (for all girls!)

In all cases, is an important point of discussion with your doctor whenever you want to start your “project baby”!

Where does one find folic acid in food daily?

All leafy vegetables: watercress, chicory, dandelion, lettuce, mache, endive, leeks, cabbage, artichokes, spinach, parsley …
Seeds: walnuts, chestnuts, chickpeas, lentils, hazelnuts, pistachios, peanuts.
Eggs.
The refined cheeses like Brie, Les Bleus, the Goats …
Bread in any proportion, but as we consume more, it becomes interesting in terms of contribution … particularly bread.

Child’s Thyroid .-

Regarding the protection of the child’s thyroid during pregnancy as we have discussed in Chapter Prevention of thyroid disease, but we will make a reminder surface. In relation to the thyroid of children we must remember the “rule of three”

After three weeks of conception begins to form the outline of what should be the thyroid of children, women at this time often do not know yet who is pregnant, from the third month of conception, the fetal thyroid is already able to accumulate iodine, operate and produce their own hormones, three weeks after birth the newborn has used hormones that could come from his mother, he has exhausted their deposits and began to operate connected to the pituitary.

During pregnancy the embryo first and later fetus are highly protected. They have two possibilities of using thyroid hormones, those which he makes and those of his mother passing the placenta. If your mother has a severe hypothyroidism, the child uses the hormones that it produces, if the child has thyroid agenesis, ie a congenital lack of thyroid, also has no problem, use the hormones that supplies his mother. In both cases the child is born quite normal in their development.

The problem occurs when there is a lack of iodine to produce thyroid hormones. Under these circumstances it works well and the thyroid of the mother or the fetus, and then there are problems. Why am I so insistent with the theme of food rich in iodine and in case of doubt, which is always, use iodized salt. But that is what we discussed at length in the chapter on Prevention.

Mother’s Thyroid .- Modifications induced by pregnancy .-

Although she is a woman you absolutely normal for thyroid pregnancy is a major impact. But do not worry you are prepared for that and more. That gender equality is stupid, women are physiologically better equipped than men.

Pregnancy is accompanied by the influence of a number of factors specific to this condition which together are a major stimulus of the thyroid of the pregnant woman.

The first factor, which influences all in the first quarter, thyroid stimulating hormone produced in the placenta, chorionic gonadotropin Let’s talk a little about it. Production begins immediately with the conception, to 2 to 3 days. It is this hormone that is detected in blood or urine and is the basis of pregnancy tests. Well, chorionic gonadotropin is very similar to TSH and may stimulate the thyroid. Approximately 18% of pregnant women during the first quarter a slight stimulation of the thyroid that slips between the other pregnant women feel discomfort. There may be a slight elevation of T4 and TSH frenación the first quarter is normal and should not be confused with hyperthyroidism. In the second and third quarter levels drop box chorionic gonadotropin and tends to subside.

Well, if there is an increase of thyroid hormones in blood and inhibition of TSH, a gynecologist and endocrinologist are entitled to think there may be a situation hyperfunctional. But there are data that can help make a difference: first antibodies and normal thyroid ultrasound is mostly normal in this false hyperthyroidism might be called the first trimester of pregnancy. In hyperthyroidism there is increased real vascularity in the thyroid gland appears as a low echogenicity, the study echo-color Doppler is very apparent increased vascularity in the false hyperthyroidism is strictly normal thyroid ultrasound.

In the second and third quarter are also factors that alter thyroid function, but are otherwise. Although not entirely clear, this problem could be implicated themselves female hormones, primarily estrogen. We discussed in the opening chapters of Physiology which circulating thyroid hormones in blood mostly bound to a protein called TBG (thyroxine binding globulin globulin or Bindig or carriage of thyroxine), well in pregnancy figures TBG soar, between 16 to 20 weeks of gestation the number of blood TBG bends. In these circumstances the levels of T4 and T3 in blood are altered and can give the false impression of a functional impairment. But this issue is resolved, because the T4-Free is unchanged and remains normal. Simplify and summarize:

In pregnant by changes in hormonal status can be seen discrete alterations in the levels of T4-T3 and TSH. -Free T4 is not altered. Conventional ultrasound and echo-color doppler (vascularization), are normal.

For the reasons previously mentioned the thyroid of the mother during pregnancy is forced. It is estimated that the thyroid of the pregnant woman produces between 30% and 50% more than in normal thyroxine. To maintain the level of T4-Free stabilized blood must increase its rate of production and also the mother to fetus transfer a portion of your hormones, not much, but enough to maintain normal growth if the fetus had problems with your thyroid .

In pregnancy the mother’s thyroid can grow a little. But perhaps not always in a 10 to 15% of cases. This checked by ultrasound. But it’s a very discreet and you can later return to their normal size.

Regulation of thyroid function in pregnant women with iodine deficiency .-

Normally, as we previously indicated, the moderate exertion which requests the thyroid is fine, but if there is a deficiency in iodine the situation is different. The thyroid of the mother is insufficient to produce the hormone necessary because not enough iodine without material may not be can not build a house. The mother’s TSH is elevated and the thyroid of the mother increases. The boy has got it all and also can be born with a small goiter, apart from the problems of development that could have had. But this is explained more fully in Chapter Prevention.

The iodine requirements of a normal woman is 150 micrograms daily, the woman needs 200 micrograms. Iodine supplementation either as single dose “shock” in the first two months of pregnancy or compounds included in multivitamin and polimineral type models currently used can solve this problem.

By cons, there is no denying that the process of pregnancy involves major changes in the physiology of the female body. Many mothers who were active before becoming pregnant are wondering if they can continue to exercise, while others settled before fertilization, wonder if they can initiate a practice of regular physical activity.

To understand why exercise is not harmful to the mother, we must realize that for hundreds of thousands of years, the human body has adapted beautifully to the process of gestation, even when the mother was obliged to remain very active. For centuries, even pregnant women were as long as possible to keep working, whether in fields or inside and that work was often very painful.

Consequently, the female body is extremely effective in protecting the fetus: whether the strategic positioning of it in the body of the mother, for the physical protection afforded by the amniotic fluid or physiological mechanisms ensuring stability chemical internal environment of the body and maintaining its temperature. The physical effort and reasonable place in a healthy environment is not detrimental to the embryo or fetus. In fact, the physical effort is also good for pregnant women than any other human being.

Unfortunately, health professionals have traditionally tended to be extremely conservative in relation to pregnancy and physical activity. This situation is changing more and more for the advancement of knowledge in human physiology suggests that the benefits of exercise far outweigh the disadvantages for both mother and child, and that the traditional recommendations were too conservative. Furthermore, studies show that physical activity before and during pregnancy may predispose a pregnancy “easier.” For example, Rudra (2005) has shown that regular physical activity could reduce risk of preeclampsia. Other studies show a decreased incidence of meconium (material in the intestine and expelled the fetus after birth), fewer abnormal fetal heart rate, less entanglement of the umbilical cord and better indices of ‘APGAR (evaluating the general condition of the newborn) in women with physical activity during pregnancy.

Potential risks

The hyperthermia

The main fear engendered by exercise in pregnant women were higher than (normal) body temperature during exercise is harmful to the developing baby. Some scientific evidence (Karzel 1991), a body temperature above 39.2 ° C during the first quarter could be a potential teratogen. ie can induce malformations in the embryo. The embryonic period is known as being particularly sensitive to external influences. In general, the embryos are more sensitive to heat than the fetus and this is due to the rate of high cellular activity during organogenesis. According to the recommendations of most authors, the pregnant women should not be exposed to temperatures likely to increase their body temperature in excess of 39 or 39.5 ° C during the first three months of pregnancy.

The official position of the Canadian Academy of Sports Medicine after an exhaustive review of scientific literature on the subject held that women who are allowed to set their own rate of physical activity during pregnancy, the temperature increase is not large enough to harm the child. Moreover, according to a literature review conducted by the Society of Obstetricians and Gynecologists of Canada and the Canadian Society for Exercise Physiology in the development of the guideline on physical activity and pregnancy, no studies on Pregnant women who exercise, has yet demonstrated a teratogenic effect (1) any due to high internal body temperature in early first trimester (SCOG, 2003)

Indeed, the mechanisms of maternal thermoregulation at rest and during exercise, as the evaporation of perspiration, increased ventilation / minute and the redistribution of blood flow to the body surface cancels the potentially thermogenic physical exertion and thus keeps the body temperature below the limit of 39 ° C.

Figure 1: Using a negative feedback system involving the hypothalamus, the human body can maintain a proper temperature, even during physical exertion produces a lot of heat (by action of sweat glands in our example).

It is wise to cons drink before, during and after the exercise session, and avoid exercise during hot weather and / or when the humidity is very high precisely because the mechanisms of thermoregulation mother could be thwarted, which could pose a danger to the embryo. These precautions are even more important during the first three months of pregnancy.

Reduced blood flow to the placenta

During exercise, blood flow is diverted from the viscera to active muscles (shunt blood). This is because working muscles have an increased need for nutrients (such as glucose, oxygen and free fatty acids) content in the blood. One hypothesis is that uterine blood flow is reduced in favor of active muscles, placenta and fetus would receive less oxygen.

For cons, the scientific literature on this subject seems to conclude that this assumption is incorrect and that the phenomenon advance stroke no impact on the health of the baby.

Exercise and fetal distress

The studies in pregnant women who are physically active showed no evidence of fetal distress during exercise.

Pursuit and miscarriage

According to the Canadian Academy of Sports Medicine, there are very few studies on the effect of regular physical activity continues in the first quarter, but a prospective study conducted among 158 women who were already form and have continued to exercise at a level above the current guidelines during pregnancy found no significant difference in the frequency of spontaneous abortions, birth defects or other implementation issues.

credit to: Yvan Campbell

Pregnancy involves increased nutritional requirements, this means an increase in energy consumption (called increased basal metabolic rate) with the increase in nutritive elements, vitamins and minerals.
Anyway this is not excessive consumption of food, much less the increase in carbohydrate consumption although many mothers experience increased appetite or selectivity for certain foods.

The maternal weight
The ideal average weight gain in late pregnancy is (between week 38-42) 11 Kg
According to the committee on Maternal Nutrition National Research Council 1989, with a gain of 1 kg during the first trimester and 400 g per week from the second quarter.
This is due to begin forming new tissues, organs and unborn child develops.
It is important that during this period receive a correct diet in order to avoid complications and promote the normal course of your pregnancy and fetal growth.
A little weight gain, ie the bottom of 9 kg, can adversely affect pregnancy, in the sense of having a child as a result of low birth weight (less than 2.5 kg).

Studies show the existence of a relationship between fetal malnutrition and changes in weight and size of newborns who receive inadequate supply of nutrients during the gestation period, through a gap in the nutrition of the mother. It is imperative to motivate women to skinny gain weight during pregnancy than women of normal weight. This means that if you keep your weight within normal limits (9 and 12 kg) integrate the body of pregnant women with less incidence of preeclampsia, prematurity and low birth weight.

How should this weight gain?
As mentioned, the proper distribution of weight gain is 1 kg during the 1st. quarter and half (1 / 2) Kg per week steadily until the end of pregnancy.
This has a rationale, and we can explain. If we consider the 3 steps that occur during pregnancy:

* 1st. Stage: It ranges from the establishment about two weeks after conception. At this time the fertilized egg implants in the wall of the uterus and the placenta begins to develop.
* 2nd. Stage: The period of training and development of organs like heart, kidneys, lungs, liver, skeleton.
* 3rd. Stage: The future baby gains weight quickly. They develop the placenta and maternal reserves in preparation for childbirth, postpartum and milk production. At this stage it is common for mothers manifest salt and water retention.

At week 40 of gestation, we can identify these components of weight:

Child: 3.5 Kg
Size of the uterus: 900-1000 gr
Placenta and Membranes: 650-700 gr
Amniotic Fluid: 800-1000 gr
Breast Augmentation: 500 gr
Liquid Body: 1800 gr
Interstitial fluid: 1200 gr

What if there overweight before pregnancy?
First, you should not submit to strict regimes during this time. You can alter the normal development of your unborn child, can even endanger their life.
It is advised that both the overweight and obesity is treated before or after pregnancy.

What about protein?
Recall that proteins are an important nutritional principles based “plastic”, ie form new organs, tissue repair among many others. Therefore, as you can imagine your requirement is also increased in this period.
During the last 6 months of pregnancy, are deposited approximately 950 grams of protein. To offset this demand will be sufficient the addition of 10 grams of protein, preferably of animal origin in the usual daily intake of the mother.

What about calcium?
The efficiency of minerals absorption like calcium and iron increases during pregnancy, but the demands of the fetus and other tissues in need of development increases in the diet towards the second and third quarter primarily.
The extra calcium requirement during this period is about 30 grams, which coincides with the amount of calcium present in the fetus to term.
Some calcium and phosphorus are deposited at the start but most of these minerals are incorporated into the final quarter. The calcification of the bones takes place during the past two months, capturing the fetus about 300 mg / day in this period.
The first set of teeth begins to form in the eighth week of prenatal life and are well trained in late pregnancy. The same is true of the six-year molars, which are the first permanent teeth emerge, they begin to calcify before birth.
You see, it is very important for your child to have calcium. And unlike iron, calcium deposits, the mother will be used to meet the demands of the child, they represent 25% of maternal reserves.
Increasing daily calcium intake should be from the beginning of pregnancy together with the phosphorus. If you consume milk and its derivatives easily cover that adequate calcium intake.
Cow’s milk is an important food that helps not only with the contribution of calcium but protein, carbohydrate, vitamins, minerals and lipids (fats).
Approximately one liter of whole milk, fluid supplies 100% of requirement of calcium, vitamin D and almost 50% of protein intake that pregnant women need.
Vitamin D across the placenta it can reach the baby. Numerous studies concur that this vitamin deficiency in the mother may be transmitted to the child.

What about iron?
During pregnancy the mother used and will absorb between 700 and 1000 mg. Of this total, 240mg are provided by the suppression of menstrual flow and the rest should be taken with food intake. Iron requirements are markedly increased during pregnancy. This is because increasing the volume of red cells in the mother because of the iron is transferred from mother to fetus and decreasing supply.
We remind you that the red blood cells carry oxygen inter alia from the lung to the various bodies including the baby.
The usual diet is absorbed only 10% and only in circumstances where there is a real gap absorption increases to 20%.
In this connection the Committee on Maternal Nutrition of the National Research Council in 1989, recommended iron supplement in the form of ferrous salts, in this period due to regular diets rarely sufficient to cover claims.
This situation is exacerbated if the mother prior to pregnancy had anemia, menstrual losses important or if the pregnancy is multiple.

Vitamin C
This vitamin is mainly found in citrus fruits (orange, grapefruit, tangerine), enhances iron absorption. That is as important eating fruits at meals.

Foods rich in
We have seen it is very important to the ingestion of food containing plenty of iron and as there are foods that promote the absorption of this mineral (vitamin C), there are others on the contrary hinder absorption, due to the high content of phytic acid. They are usually legumes (lentils, chickpeas, beans, soy), and tannic acid in tea, among others. But do not forget that the other legumes have other desirable nutritional values. The solution is to vary the diet alternating foods that contain them and others avoid them.
The difference of folic acid is rare. The main reason is that your requirement is increased in this period. The body does not get any folate intake, for this reason is that it recommends a daily intake of 800 mcg.
With a proper diet that will be covered, and if you also careful not to use as the cooking method to use boiled or preserved, as these are easily destroyed.

Do not forget
While fresh fruits and vegetables provide few calories, its nutritional value is due to their content of vitamins and minerals.
The heat of cooking destroys many vitamins.
Sweets provide excess calories and detrimental to the teeth, which during pregnancy are very prone to decay.
Digestible fats are better for you to choose during your pregnancy. You prefer extra virgin olive oils pure and used as seasoning preparations with table margarines.
Highly salted foods such as canned meats and canned meats should be consumed with utmost restraint and if there is hypertension and / or swelling you should avoid them completely.

Phosphorus is a mineral found in 85% in the skeleton and teeth in combination with calcium. The remaining 15% are found in the serum and being distributed by all cells. This mineral is essential in bone development, muscle contraction, blood clotting and is also responsible for maintaining a normal heart rhythm.
What is the dosage?

The recommended minimum dose is 700 mg. daily during pregnancy.

Should I take a supplement?

With a healthy, balanced diet you get the amount of phosphorus required by the body, so you do not need any supplements. Also keep in mind that the intake of phosphorus should be similar to that associated with calcium and vitamin D, so your body can assimilate properly. Dairy products are an ideal food because they contain a natural balance between phosphorus and calcium.
What foods contain phosphorus?

There are several foods that contain a good amount of phosphorus. Dairy products are a good example along with fish such as salmon, tuna and sardines, beef and liver. Also found in rice, lentils, nuts, hazelnuts, cashews, almonds, garlic, cabbage, spinach, lettuce, onion, carrot, celery, tomato, cucumber, sweet potato, artichoke, leek, strawberries, apples and plums.
What could be symptoms of deficiency?

Deficiencies in phosphorus (hypophosphatemia) are very rare and can only be seen in cases of malnutrition. Manifested primarily by symptoms such as muscle weakness, bone disorders, osteomalacia and rickets.

Only your doctor can prescribe the appropriate treatment based on hormones after having discussed all the risks and benefits.

Remarks on HRT:
1. When should I take hormone replacement therapy (HRT)
Treatment of menopausal hormone replacement (or HRT) at menopause have demonstrated during the 2004 recommendations of new (renewed by a French study of Inserm dated November 19 and 04 of 2005).
However, according to a new survey from Inserm (2005) HRT are not all identical, we distinguished between HRT with estrogen alone or in combination HRT estrogen and micronized progesterone (identical in structure to natural progesterone) and these two treatments (hormones estrogen alone and micronized) would present no (or less likely) to cause breast cancer in patients that conventional HRT.

For conventional HRT (combination estrogen progestin synthesis) doctors recommend taking hormones at menopause only when the patient feels hot flashes, most of it should not cons-indications in the patient (see below) which should always be informed by the medical risk-benefit ratio of prescribing hormone replacement therapy (HRT), duration of treatment should not exceed 3 years. You can also think, with the consent of your doctor, a natural alternative herbal,>> more.

Such caution in prescribing of HRT followed up 40% of breast cancers in HRT treatment, 40% may seem a lot but if we are talking about 5 women out of 1,000 aged 55 who develop breast cancer with or without HRT, we can speak of 7 women 2 more with HRT, and it is very little, hence the difficulty of taking HRT or not in case of severe symptoms of menopause, but only Your doctor can really tell you about this risk-benefit ratio.

Taking hormones to fight against osteoporosis is unproven and thus only for this indication is not recommended to take hormone replacement.

Contraindications against taking hormone replacement:
> Women not taking hormone replacement during the five years after the onset of menopause (eg if a woman decides to start HRT 60 years having had the menopause at 50 years, there is a cons – indication, because it has been over five years, ten years, it has not been “in contact” with hormones, endorsed or HRT)
> Tobacco, if a woman smokes
> From Hypertension
> From HDL cholesterol <0.9 mmol / l > Cholesterol> = 6.2 mmol / l
> Triglycerides> = 2.2 mmol / l>> non-comprehensive list of all cons, indications for complete info please read the package insert of your HRT

2. HRT and sleep interesting remark
Failure to follow a hormone replacement therapy (HRT) at menopause does not prevent sleep problems caused in this period of life.

If nocturnal sweating (hot flashes) can be reduced by hormone replacement therapy or natural medicine for menopause, sleep disorders can not however be treated with HRT as evidenced by a survey (of 2005) Researchers from the world of Michigan (USA).

credit to:  naturosante

Etymological, the term menopause means “cessation of rules.” Menopause or climacteric is a normal physiological process that marks the end of the fertile period. The cessation of ovarian function and secretion of female hormones – estrogen and progesterone – causes cessation of menses.

According to the Dictionary of Medicine Flammarion, “menopause is the time of the climacteric woman normally between 50 and 55, characterized by suppression of ovarian function and the total disappearance of menstruation. It is recognized that menopause installed where there were no rules for a year. After the surgical removal of ovaries (castration) in a woman yet settled, which follows the menopause is called artificial. ”

Menopause is preceded by a long transition period that begins at the age of 40 years and in which appear the first biological changes. This transition corresponds to the premenopausal and perimenopausal.

- The premenopausal means the period during which hormonal fluctations produce menstrual irregularities. It can vary from months to several years, it usually lasts 5 years.
- Perimenopause is the “period of one year immediately prior to menopause during which begins endocrinological signs characterizing biological and clinical approach of the menopause.” (Definition of Lucien Chaby extracted from his book on Menopause, Collection Dominos, Flammarion)

Symptoms of menopause

The bone changes are cardiovascular events with the two major medical problems of menopause. The reduced bone mass in women from the age of 30 years and postmenopausal estrogen deficiency accentuates this phenomenon. In the early years after menopause, bone mass decreases annually by 2.5% for 3 or 4 years to reach 0.75% next year.

For most women, the entry into menopause occurs by menstrual irregularities sometimes accompanied by mood disorders and hot flashes, before final adoption of rules. Hot flashes are a symptom that best characterizes the entry into menopause. They appear in nearly 50% of women. These are sudden sensations of heat rising from the top of the body to the face, followed by significant sweats and chills. Their duration is short (rarely more than a few minutes).

Estrogen deprivation is responsible for other manifestations of menopause:
- Tingling, muscle and joint pain, headaches, palpitations, dizziness,
- Neuropsychiatric events: sleep disturbance, fatigue, nervousness, irritability, loss of confidence, anxiety, memory loss, concentration difficulties,
- Sexual disorders: dyspareunia, vaginal dryness,
- Weight problems,

- Aging skin.

Treatment for menopause

Hormone replacement therapy (HRT)

HRT is offered to premenopausal women for whom menopause or cause significant discomfort. It is particularly indicated for women with early menopause and / or surgery. It is also recommended for women at risk of osteoporosis or cardiovascular disease increased.
Over 1.7 million French benefit from hormone replacement therapy (HRT) which is
17% of postmenopausal women. Considering women between 50 and 65, one out of three deals.
The THS is to supply the body with the missing hormones that are no longer producing ovaries namely estrogen and progesterone. It acts on the endometrium in the same way as did the ovarian hormones before menopause.
The administration of such treatment requires an assessment prior to the well-known hormonal status of the patient and assess the lack of information-cons.

The non-hormonal treatments

Many menopausal women can not for reasons gynecological or general benefit from this therapy. Others fear the treatment.
Many non-hormonal products are active on hot flashes. The herbal medicine and homeopathy are particularly interesting as a new drug, raloxifene. Nutrition also plays an important role during menopause.
Among the alternative treatments, isoflavones, more known as phyto-estrogens, are a good alternative. These effects have been noted in epidemiological studies on Asian women who had a lesser symptoms of menopause than Western women. Because of this difference: the Asian populations consuming soy in large quantities. Soy is rich in isoflavones. The intake of two doses of 76 mg of isoflavones per day showed a significant reduction in hot flashes from the first month of treatment (source: General – News therapeutic, No. 2170, 25/01/02).

The menopause

There are two cases of menopause:
- When a woman has undergone ovary removal, or oophorectomy,
- When menopause occurs earlier among women treated for example against breast cancer (chemotherapy).