C-Section Risks | Diet And Exercise Reduces The Uncertainty

Worldwide, half of all women who are of childbearing age are overweight or obese.

This puts both women and babies at risk of complications during pregnancy, and later in life.

Eating a healthy diet ensures your baby is getting all the necessary nutrients for growth and development.

Can Diet And Exercise During Pregnancy Cut C-Section Risks?

If you avoid junk and processed foods your body will be better equipped to cope with the demands of pregnancy.

Many women worry about the safety of exercising during pregnancy but, in fact, if you move your body there’s a host of benefits to be gained – for you and your baby.

Research has recently confirmed that both exercise and a good diet have a positive impact on how you give birth.

A new analysis of 36 studies suggests good diet and exercise can lower a pregnant woman’s risk of developing gestational diabetes or having a c-section.

What Did The Research Find?

The analysis looked at 36 randomised controlled trials, involving more than 12,500 women.

The trials evaluated any dietary or lifestyle interventions with the potential to influence maternal weight during pregnancy and the outcomes of pregnancy.

Not surprisingly, healthy eating and exercise reduced the likelihood of women gaining excess weight during pregnancy.

The research found a healthy diet, combined with physical activity, significantly reduced maternal weight gain during pregnancy by an average of 0.7 kg (1.5lbs).

A healthier lifestyle reduced the pregnant women’s risk of developing gestational diabetes (GD) by almost 25%. This benefit was consistently observed, regardless of maternal body mass index (BMI), age, ethnicity, or existing medical conditions.

The incidence of gestational diabetes is higher than ever; it’s important women are aware of this. Even when GD is controlled, care providers often recommend early induction, which can lead to further interventions such as c-section.

If you want to know more about diet and GD, check out Why Diet Is A Significant Cause Of Gestational Diabetes.

The other significant finding of the analysis was that a healthy lifestyle reduced the risk of c-section by about 10%. C-section rates in high income countries are often well above the level expected by the World Health Organisation.

The World Health Organization (WHO) currently recommends c-section rates should be between 10 and 15%. In high-income countries like Australia, Britain and America, however, between 25 and 30% of women are having c-sections.

How Diet and Exercise Can Reduce Chances of C-Section

If you want to reduce your chances of needing a C-section, focus on two things: diet and exercise.

A healthy diet can help ensure your baby develops properly and gains the right amount of weight, decreasing risks that often lead to C-sections like gestational diabetes or a large baby. Aiming for lean proteins, lots of fruit and vegetables, whole grains, and healthy fats. Limiting excess sugar, salt, and red meat.
Staying at a normal weight and gaining the recommended amount of pounds during pregnancy is key.

Exercise is also vital. Even walking, swimming or light strength training 2-3 times a week provides major benefits. It helps you stay flexible and strong, eases back pain, and makes it easier to get back into shape after delivery. Some good options include:

• Walking – Low impact but provides cardiovascular benefits. Even just 30 mins a day a few times a week can help.
• Yoga or gentle stretching – Helps keep your muscles limber and flexible. Look for prenatal yoga classes.
• Swimming – Takes the pressure off your joints while providing resistance. Many women find it relaxing.
• Light weights – Use dumbbells or resistance bands to do exercises like arm raises, shoulder presses, and squats. Start with 3 lb weights and build up slowly.

By eating right and keeping active during pregnancy, you’ll increase your chances of having a normal, vaginal delivery. Talk to your doctor about the best diet and exercise plan for you based on your health and pregnancy.

Tips for Eating Right and Exercising to Avoid C-Section

To reduce your chances of needing a C-section, focus on eating right and exercising during pregnancy.

Some tips:

Eat a healthy, balanced diet

A healthy diet with lots of nutrients will help your baby develop and may lower C-section risks. Aim for:

• Lean proteins (fish, eggs, beans), whole grains, fruits and vegetables. These provide fibre, vitamins and minerals to support you and baby.
• Healthy fats (olive oil, avocados, nuts). Limit red meat and full-fat dairy which are high in saturated fat.
• Stay hydrated and drink plenty of water. Dehydration can lead to complications.
• Gain weight at the recommended rate. Gaining too much or too little weight also increases risks. Talk to your doctor about the right amount for you.

Exercise regularly

Exercise is so important for your health and can help avoid a C-section. Some options:

• Walking, swimming or light cardio 3-4 times a week for 30 minutes. This provides aerobic exercise and also helps with flexibility and endurance.
• Kegel exercises to strengthen pelvic floor muscles. Do these 3 sets of 10 squeezes a day. Strong pelvic muscles support the baby during labor and delivery.
• Prenatal yoga or stretching. This helps flexibility, balance and strength. Look for instructors trained in prenatal yoga.
• Practice relaxation techniques like meditation, deep breathing and massage. Reducing stress is key to a healthy pregnancy and delivery.

What Does This Mean For Women?

Today’s sedentary lifestyle and access to highly processed foods means women are more likely to be considered overweight, or even obese, by the time they become pregnant.

Being overweight or obese can affect fertility, by causing hormonal imbalances. Obesity has also been linked to polycystic ovarian syndrome (PCOS) which is another common cause of infertility.

If you make sure you are at a healthy weight, and you make good choices about exercises, it will increase your chances of having a healthy pregnancy. A healthy, low risk pregnancy means you are less likely to experience complications that necessitate medical intervention.

Reducing the c-section rate means fewer women are exposed to the risks of infection, blood loss, future c-sections, and death.

Find out more in What Are The Risks Of C-section For The Mother?

What Does This Mean For Baby?

Babies also benefit from being born vaginally, as c-section birth increases the risk of prematurity, respiratory problems, injuries and long term health problems.

Find out more in What Are The Risks Of C-Section For A Baby?

Staying healthy during pregnancy means your baby is getting the right nutrients for growth. A normal, physiological birth has many benefits for babies – right from the beginning.

Your good health during pregnancy is also beneficial for your baby’s health later in life. It reduces the risk of your child developing diabetes or becoming obese during childhood and adulthood.

What Does This Mean For Your Family?

You’re setting up future generations for good health too.

Find out here how Eating Habits During Pregnancy Can Affect Three Generations – Study.

The findings of this research confirm what many health experts agree on: women who are at a healthy weight and do some form of exercise during pregnancy are more likely to have a normal birth.

What many experts can’t agree on is what makes a diet healthy? Each of the studies viewed diets differently, but they encouraged eating more fish and olive oil, more fibre, and cutting out sugary drinks.

By increasing the amount of healthy vegetables, protein and fats, and reducing sugar, processed foods and empty calories, most women find they reduce their weight – or at least it doesn’t increase.

In the studies, exercise was based on stationary cycling, swimming, dancing and toning exercises. Most exercises are safe to perform during pregnancy, as long as you exercise with caution and don’t push yourself too hard. The safest and most productive activities are swimming, walking, indoor stationary cycling and other lower impact exercises.

Improving your health before and during pregnancy can reduce the risk of complications which can lead to c-section. It provides benefits for both mothers and babies, and reduces the burden on health care systems around the world.