Chapter 4 – Healthy Mom, Healthy Baby

Non-communicable diseases, especially cardiovascular diseases, diabetes, and some forms of cancer, are currently the leading cause of death worldwide, and are largely preventable by adopting a healthy lifestyle: eating a balanced diet, engaging in physical activity, and avoiding harmful habits such as smoking and excessive alcohol consumption.

These are good habits that should be taught to children as early as possible to guide them toward a future of wellness. But what does “as early as possible” really mean? Recent research tells us: even before birth. This refers to the first 1,000 days, the period from conception to roughly the child’s second year of life. It is proven that the lifestyle of the expectant mother during pregnancy, and even better in the preconception period, influences the activation of the genes directing the development of the unborn child, effectively programming their metabolism. This is supported by nutrigenomics, the science that studies the link between nutrition and DNA: genetic heritage is sensitive to lifestyle — especially diet. A child born to a mother with poor nutrition, a sedentary lifestyle, who smokes and consumes alcohol, is predisposed to obesity, diabetes, high cholesterol, and chronic inflammatory diseases (14).
That’s why an expectant mother who wants to give her baby the best possible opportunities and begin caring for them from the very start must commit to correcting harmful habits and lifestyle choices during pregnancy, and ideally even before conception: a healthy diet, physical activity, an optimal body mass index, and reduced exposure to harmful substances. This applies to both the future mother and the future father.
It’s a gesture of love and responsibility for their child — and at the same time, a way to improve their own health.

The recommendations for healthy eating and avoidable risk factors in pregnancy are listed in the guidelines of the Istituto Superiore di Sanità (ISS) (15), along with information on how harmful habits impact the health of both the mother and the unborn baby.

According to the document, a proper diet should be varied and include: Plenty of fruits and vegetables, Whole grains, Protein from meat, fish, and legumes, Dairy products such as milk, yogurt, and cheese. In a balanced diet, fortified foods and supplements may be added if needed. Among these, the daily intake of 0.4 mg of folic acid is always recommended — essential during the preconception phase and the first months of pregnancy to prevent neural tube defects like spina bifida and cleft lip/palate. It is therefore recommended to all women of childbearing age who may become pregnant. Tobacco and alcohol are potentially harmful even in small amounts and should be completely avoided during pregnancy. Finally, unless there are specific contraindications, moderate physical activity is advised throughout all nine months of pregnancy.

Learning the rules of a healthy lifestyle during pregnancy is the first step toward applying them and practicing prevention.
Knowing why these rules matter, where they come from, and what evidence supports them is even more motivating for a future mother. This is confirmed by findings from the Istituto Superiore di Sanità (ISS) (16): the most effective approach to promoting healthy behavior is personal communication between the woman and the healthcare provider supporting her during pregnancy — a type of communication that is never alarmist, but clear and targeted.