Lactose Intolerance and Pregnancy

Lactose Intolerance and Pregnancy

Hot Mamas who are lactose intolerant have a particularly difficult time getting the recommended 1,000-1,200 mg. of calcium a day. Why worry about getting enough calcium? Have you ever observed a woman who is hunched over with bad teeth? Not very Hot, indeed. Adequate calcium intake is imperative for healthy teeth and bones. If the body isn’t getting enough calcium, it takes pulls it from the bones. Bone loss leads to osteoporosis and a predisposition towards chipping and breaking teeth. The likelihood of this scenario is even greater in pregnant and nursing women. As your baby is growing both in and out of the womb, his or her teeth and bones are developing. If you are not getting enough calcium, your body will take it from your bones to adequately nourish your baby. Since dairy products provide the greatest source of calcium, getting enough is particularly challenging for those who are lactose intolerant. Never fear, follow this list and you will be walking tall with all of your teeth intact way into Hot Mama maturity.

1. Take a calcium supplement that also contains magnesium and vitamin D, which aid absorption. Calcium citrate is more easily absorbed and is well tolerated by those whose tummies may become irritated by calcium supplements. As the body can only absorb about 600mgs of calcium at one time, split your dose between breakfast and dinner. One brand that I particularly like is Blue Bonnet. It comes in liquid form, which is better absorbed and tastes great!

2. Make sure you are getting adequate vitamin D. Spending 20 minutes a day in direct sunlight without sun protection is a good way to get your vitamin D. Egg yolks and salmon are also good sources.

3. Eat calcium rich foods such as canned salmon or sardines with bones, sesame seeds, almonds, and green leafy vegetables such as collards, kale, and broccoli.

4. Eat dairy alternatives such as fortified coconut milk, almond cheese, and coconut based yogurt. These products can be found at your local health food store, Whole Foods, and Trader Joes. (Avoid soy products.)