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MULTIPLE PREGNANCY? Adjust your diet

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Everything about multiple pregnancies is different from the singleton pregnancy. Carrying twins or triplets means a few things; frequent ultra-sound scans and more medical check-ups to monitor your babies’ growth and development and making some changes in your diet. This means that you should eat well now that your requirements for certain nutrients will need to double or even treble.Your plate should comprise of 40 per cent carbohydrates, 40 per cent fat and 20 per cent protein with low glycaemic index to stabilise blood sugar levels within your body and provide your growing babies with continuous supply of energy.
Folic acid is the first nutrient that the doctor will ask you to increase. Do this by eating plenty of fruits and leafy vegetables especially spinach because they play an important role in preventing neural tube and birth defects such as spina bifida. The other advantage of eating plenty of fruits and vegetables is that their succulence keeps you hydrated and their high fibre content ensures you do not get constipated.
Eat sufficient amounts of proteins. Your body will use it to build the uterine muscle fibre and increase blood volumes required by the two or more babies in your womb. Beef, pork, turkey, chicken, nuts, milk and cheese are some of the healthy sources. Proteins also prevent pre-eclampsia (which leads to high blood pressure, oedema and presence of protein in urine), gestational diabetes and preterm labour.
Iron levels tend to drop naturally during pregnancy and it drops further in multiple pregnancies making you prone to maternal anaemia. You will need between 30 and 60 milligrams of iron daily throughout your pregnancy. Your doctor might put you on iron supplements just to make sure that your blood levels do not go down. Foods such as red meat and dried fruit are good for you.
The frequent manufacture and repair of your body tissue and regulation of blood sugar levels will require you to increase your intake of foods rich in magnesium. Magnesium also builds strong bones and teeth for your babies. Maintaining adequate levels prevents the uterus from contracting too soon, a high possibility when you’re carrying more than one baby in the womb. The best food sources are pumpkin and sunflower seeds, wheat germ, unblanched almonds and yoghurt.
Sit in the morning sun to increase Vitamin D uptake by your body. Good levels of this vital vitamin will increase blood circulation in the placenta and aid in calcium absorption so that your babies will have improved bone mass at birth. A fortified cup of orange juice, soymilk and breakfast cereals, fatty fish like tuna, mackerel, and salmon, beef liver and egg yolks are good alternatives for you on a rainy or chilly morning.
For the sake of your bones get enough calcium during pregnancy. 1,500 to2,000 milligrams of calcium a day is the recommended dose for multiple pregnancies. This essential nutrient can reduce the severity and lower the risk of developing pre-eclampsia, low birth weight and preterm delivery, which are common disorders in multiple pregnancies. You may opt for yoghurt because it has a higher level of calcium compared to fresh milk.
Choose foods that give you the most nutritional value with the least servings and eat several smaller meals throughout the day.

Published on March 2014

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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