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Your journey to motherhood is a beautiful adventure, and we're here to support you every step of the way

Pregnancy nutrition is vital for both baby and mother. Scientific research consistently underscores its critical role in ensuring optimal fetal development and maternal health. Adequate intake of essential nutrients like folic acid, iron, calcium, and omega-3 fatty acids supports proper neural tube formation, bone development, and cognitive function in the baby. Additionally, maternal nutrition influences birth outcomes, reducing the risk of complications such as preterm birth and low birth weight. Evidence also suggests that maternal diet during pregnancy can influence the long-term health of the child, impacting their risk of chronic diseases later in life. Therefore, prioritizing a balanced and nutritious diet during pregnancy is paramount for the health and well-being of both mother and baby.


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  • Nausea and vomiting: Consuming small, frequent meals rich in complex carbohydrates and proteins can help alleviate symptoms of morning sickness.

  • Constipation: Increasing fiber intake through fruits, vegetables, and whole grains, as well as staying hydrated, can help prevent and relieve constipation.

  • Gestational diabetes: Following a well-balanced diet low in refined sugars and carbohydrates, and focusing on complex carbohydrates, lean proteins, and healthy fats can help manage blood sugar levels.

  • Anemia: Consuming iron-rich foods such as leafy greens, lean meats, beans, and whole grain cereals can support iron levels and prevent or treat anemia.

  • Heartburn: Avoiding spicy, acidic, and fatty foods, eating smaller meals, and avoiding lying down immediately after eating can help manage heartburn symptoms.

  • Leg cramps: Ensuring adequate intake of magnesium, potassium, and calcium through foods like bananas, leafy greens, dairy products, and nuts can help prevent leg cramps.

  • Edema (swelling): Drinking plenty of water, consuming foods with diuretic properties like cucumber and watermelon, and avoiding excessive sodium intake can help reduce swelling during pregnancy.

  • Fatigue: Eating regular, balanced meals that include complex carbohydrates, proteins, and healthy fats, as well as staying hydrated, can help combat pregnancy fatigue.

  • Mood swings: Consuming foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, can support mood regulation and overall mental well-being during pregnancy.

  • Preterm labor: Consuming foods rich in magnesium, such as nuts, seeds, and whole grains, and staying well-hydrated can help reduce the risk of preterm labor.

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  • Nutritional Support: Foods rich in iron, calcium, vitamin D, and omega-3 fatty acids can support overall recovery and breastfeeding. Leafy greens, dairy products, fatty fish, and nuts are beneficial. Prenatal vitamins and omega-3 supplements can complement the diet.

  • Postpartum Depression (PPD): Omega-3 fatty acids, found in fish oil supplements, and foods rich in folate, such as lentils and spinach, may help support mood regulation. Herbal supplements like St. John's Wort or supplements containing SAMe are also sometimes used under medical supervision.

  • Breastfeeding Support: Galactagogues like fenugreek, fennel seeds, and oats can help support milk production. Additionally, staying hydrated with water, herbal teas like fenugreek or blessed thistle, and consuming lactation cookies or bars with ingredients like brewer's yeast and flaxseed can aid in milk supply.

  • Perineal Healing: Consuming foods high in fiber to prevent constipation and foods rich in vitamin C and zinc to promote tissue repair. Herbal sitz baths with ingredients like witch hazel, comfrey, or calendula can also aid in perineal healing.

  • Fatigue and Sleep Deprivation: Magnesium-rich foods like nuts and seeds, bananas, and dark leafy greens can support relaxation and sleep. Herbal teas like chamomile, valerian root, or passionflower may also help promote relaxation and improve sleep quality.

  • Hormonal Balance: Phytoestrogen-rich foods like soy products, flaxseeds, and chickpeas can help support hormonal balance. Herbs like red raspberry leaf, nettle leaf, and motherwort are also traditionally used to support hormonal regulation postpartum.

  • Perinatal Infections: Foods rich in vitamin C and zinc can support immune function and aid in fighting infections. Garlic, ginger, and echinacea are herbs known for their immune-boosting properties.


In the third trimester, herbal medicine can offer several benefits for future mums. Herbs like raspberry leaf can help tone the uterus, potentially aiding in smoother labor and delivery. Nettle leaf provides essential nutrients like iron and calcium, supporting maternal health. Additionally, calming herbs such as chamomile or lemon balm can help alleviate stress and promote relaxation during this time of anticipation. As always, it's crucial to consult with a qualified healthcare provider before using herbal remedies during pregnancy.

Herbal medicine offers various benefits for breastfeeding and postpartum care. Galactagogues like fenugreek and blessed thistle can enhance milk production, while herbs like chamomile and ginger can aid digestion and reduce postpartum discomfort. Additionally, adaptogenic herbs such as ashwagandha and rhodiola can support hormonal balance and energy levels during the demanding postpartum period, promoting overall well-being.

In addition to proper nutrition, future mums should also ensure they are taking prenatal vitamins and following any specific dietary recommendations provided by their healthcare provider. Regular prenatal check-ups are essential for monitoring both maternal and fetal health throughout pregnancy.


Private consultations offer personalized and holistic approaches to health and wellness. During these sessions, clients benefit from individualized care tailored to their specific needs.

“I had my first iridology session with Sofia last May and haven't looked back since. Her professionalism and caring nature are second to none. I improved my diet & lifestyle and overall health drastically in the past few months with Sofia's support & guidance. I would highly recommend Sofia's services.”

Katie Corbett, BIRR


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