How to Build Your Baby’s Brain

Your baby’s brain starts to develop during the first and second week of fetal development. Between one and two billion brain cells will have developed by week 18, but only a small amount of these will have developed connections to each other before your baby is born.

According to the NHS, your baby’s hearing and some automatic responses such as searching for food are some of the connections that the brain will form before birth.

This explains why newborns recognize their mother’s voice and can search for a nipple or bottle with their mouth when they are hungry.

Don’t be shy – talk to your baby while she’s in the womb, respond to her kicks – being responded helps with her brain development and will help to strengthen your bond.

The following advice will help expectant moms to boost their baby’s brain development while in the womb.

Eat Omega Fats

There are many reasons for including lots of oil-rich fish in your diet – in fact all adults should try to eat fish twice a week. Oil-rich fish contains omega-3 fatty acids, which play a critical role in fetal brain, immune system and eye development.

Because the human body cannot naturally make omega 3 fatty acids, you have to get them through food or supplements.

Omega-3 fatty acids are made up of DHA, EPA and ALA. DHA and EPA are primarily found in oil-rich fish, whereas ALA is found in nuts and seeds.

DHA in pregnancy has been shown to support the mom’s DHA levels, increase the DHA levels of breast milk and support infant brain, eye and neurological development.

In infants and children these EPA and DHA improve vision development and promote cognitive performance.

Oil-rich fish is one of the best sources of omega-3 and also provides protein, vitamin D and iron. The advice is women who are pregnant or breast-feeding should consume 250-360 grams of seafood per week from a variety of seafood sources – this equates to including fish two to three times per week.

Good choices include salmon, mackerel, trout, sardines and tuna. Avoid marlin, shark, swordfish as they may contain higher levels of mercury. Also keep tinned tuna to two tins per week.

If you dislike fish you can get some omega-3 from nuts and seeds. This is called ALA; the body then converts this into DHA. Chia seeds, flaxseed, linseeds and some nuts contain ALA so include these in your daily diet to boost your omega-3 levels, especially if you don’t like fish!

Get Active

A study by researchers from the University of Montreal in Canada found that just 20 of minutes of moderate exercise three times a week during pregnancy was enough to boost baby’s brain power.

It’s also thought that sound vibratory stimuli before birth may speed up the development of baby’s brain. Babies from active moms tend to be leaner with stronger muscles.

Make sure that you talk to your GP/midwife/physiotherapist before taking up exercise.

Focus on Folic

Because your baby’s brain and spine begin to develop in the first few weeks of pregnancy, it’s important you take a folic acid supplement every day for at least three months before you get pregnant and continue to do so for the first three months of your pregnancy.

This helps reduce the risk of serious birth defects of the brain and spine known as neural tube defects (NTDs).

According to Safe Food, taking a daily folic acid supplement in the correct dosage, at the correct time, could prevent 70% of cases of neural tube defects, such as spina bifida. In some cases there are other reasons why NTDs occur, but taking folic acid can help to prevent most NTDs.

Women need an extra 400 micrograms of folic acid in early pregnancy, in order to ensure that this amount is present, it is recommended that an additional supplement is taken every day.

Plenty of Protein

When you’re pregnant, your body works extra hard to produce baby brain cells and this requires extra protein. Protein is found in meat, chicken, fish, eggs, cheese, and beans, lentils and nuts.

Boost your protein levels by snacking on unsalted nuts, yogurt, cheese or drinking milk during the day. Aim to eat protein at least twice a day. Meat free sources of protein include beans, lentils, nuts, eggs, tofu and tahini.

One serving is 50g-75g cooked meat, 100g cooked fish, two eggs, 100g soya or 100g tofu.

Up your Iron

Iron helps to send oxygen to your baby’s brain during pregnancy. Taking a pregnancy multivitamin will provide extra iron for most women. But your midwife or doctor can recommend another supplement with extra iron if necessary.

Iron-rich foods include spinach, lean beef, chicken legs and beans. Avoid drinking tea with meals as all types of tea can limit the absorption of iron. Eat or drink something with Vitamin C, as this helps your body to absorb the iron.

Ease Your Stress

Low levels of stress during pregnancy are not cause for concern, but research has shown that high levels of constant stress can have long-lasting effects on a baby’s brain development.

There are a few ways that you can manage stress during pregnancy. Talk to your midwife or doctor about what is causing you to feel stressed.

Yoga, talk therapy and meditation can help to ease anxiety. Give yourself a bit of TLC and relax when you get the chance.

Curl up with a book and a cup of tea or have a relaxing soak in a warm bath – take the chance to pamper yourself before baby arrives.

Kick the Bad Habits

It’s recommended that pregnant women should avoid alcohol consumption. Alcohol consumption can lead to disorders in how the brain develops in the womb as the placenta does not act as a barrier to alcohol.

The amount of alcohol required to impair the fetus is still subject to uncertainty, as is the timing of alcohol exposure. There are no known health benefits from drinking alcohol during pregnancy.

If you smoke, it’s a good idea to stop the habit immediately. When you smoke a cigarette, all the poisonous substances you breathe in get into your bloodstream, and from there into your baby’s blood too. This means both of you are at risk.

Smoking cuts down the amount of oxygen and nutrients that get to your baby through the placenta. Your baby needs these to grow and develop.