The importance of nutrition in the first 1000 days
The ‘first 1000 days’ are commonly thought of as from the moment of conception until the age of two; however, this period actually starts three months before conception when the egg and sperm are being developed. This is a critical growth and development period! It is important to consume the right nutrients during this time for the necessary growth and development to occur to the best level possible.
What are the first 1000 days?
The traditional definition of the ‘first 1000 days’ was from conception until a child turned two. However, when it comes to nutrition, lifestyle and environmental exposures we really need to be thinking at least three months in advance of conception!
In the three months before conception, the egg matures and the sperm is developed that will go on to create your baby. Appropriate nutrition and lifestyle in this preconception period have a significant impact on pregnancy and infant health.
Micronutrient deficiencies and poor lifestyle for mum before pregnancy have been associated with an increased risk of issues including gestational diabetes, neural tube defects and reduced infant birth weight. Deficiencies in nutrients including iodine, iron and vitamin D can negatively affect the development of the child.
There has also been research into the effect of a father’s diet and lifestyle on sperm and a child’s health. The structure, number and motility of sperm are affected significantly by factors such as a low intake of fibre and essential fatty acids. A child’s health is impacted by poor paternal nutrition through epigenetics (discussed more below). Poor diet and lifestyle factors are associated with an increased risk of diabetes, metabolic changes, obesity, altered nutrient absorption and changes to neurological and behavioural development.
After birth, the first two years of life are a time of extensive development for a child. During this time they explore food tastes, textures, smells and colours. But they are also establishing health and nutritional habits. These habits support growth and may reduce the risk of dietary/lifestyle related diseases.
The impact of early life nutrition
Infants and toddlers need appropriate nutrition to be able to grow and develop. Brain development is crucial during this period. Although all nutrients are involved in brain development, key nutrients include protein, zinc, iron, choline, folate, iodine, vitamins A, D, B6, and B12, and long-chain polyunsaturated fatty acids. Without these nutrients, a child’s development and lifelong mental health can be affected.
A range of conditions, from allergies to childhood obesity, can be affected by dietary habits in the early years of life. This includes the composition and quality of milk, when solids are introduced and what foods are introduced. The first couple years of life are a critical time for programming long-term energy regulation and establishing taste patterns and food preferences to ensure optimal health for life.
Nutrition and epigenetics
Epigenetics is the impact of diet and environment on the way genes work. Very simply put, particular events can cause genes to turn on and off. The first 1000 days are the most influential time as our genetics are most susceptible to change. In fact, epigenetic changes can occur shortly after conception!
From a health perspective epigenetics in the first 1000 days has been associated with asthma and allergies, diabetes, obesity and behavioural or neuropsychiatric conditions. Factors that can affect epigenetics include stress, pollutant exposure, the composition of the gut microbiome, poor paternal nutrition in the preconception period, and maternal and neonatal nutrition.
We can’t change our actual genes, but the way our genes are expressed is not set in stone. There is an opportunity to make epigenetic health improvements all throughout life.
Important nutrients in the first 1000 days
Although all nutrients are important, some are more important than others at key periods in our lives. Below are some key nutrients to be aware of:
Preconception nutrients:
Folate: Needed for the development of the placenta and neural tube development (the area from which the brain and spinal cord form) and DNA synthesis in the foetus. Sources include beans, dark green vegetables (including spinach and asparagus), and nuts.
Vitamin D: Has a vital role in the growth and development of the foetus by supporting skeletal development. Sources of vitamin D include sunshine, eggs, and fatty fish.
Iron: The foetus accumulates iron for use in the first 6 months of life so it’s important to be consuming enough iron prior to and during pregnancy. Sources of iron include fish, meat, poultry, seafood, nuts, seeds, and spinach.
Vitamin B12: Research suggests maternal vitamin B12 deficiency is associated with neural tube defects, other congenital malformations and an increased risk of first trimester miscarriage. Sources for vitamin B12 include dairy products, eggs, meat, poultry, and seafood.
Choline: Involved in signalling messages between cells, demand for choline increases during pregnancy due to the rapid division of foetal cells. Choline also supports placental function and infant neurodevelopment. Sources of choline include beef, chicken, egg yolk, mushrooms, and salmon.
Early Childhood nutrients:
When looking at sources of nutrients, please only introduce developmentally appropriate foods for your child.
Iron: In the first year of life, iron plays an important role in the development of particular areas and structures in the brain.
Zinc: Demand for zinc increases from 6 months of age as internal stores are depleted by this point. Zinc is important for appetite, digestive and skin health. Sources include nuts, legumes, meat, seeds and shellfish.
Protein: Due to the rapid growth in early childhood, protein is in high demand for muscle and bone development. Sources of protein include: meat, poultry, seafood, eggs, dairy products, legumes, soy products, nuts and seeds.
Iodine: Important for memory function and cognitive development. Sources of iodine include dairy products, fish, iodised salt and seaweed.
Vitamin A: Eye health and skin health are both supported by vitamin A. Sources include apricots, broccoli, carrots, kale, mangoes, and sweet potatoes.
Do you want to know how to achieve optimal nutrition during the first 1000 days? Schedule a complimentary 15 minutes discovery call with Monique Cormack Nutrition here.
This article was co-written by final year student Clinical Nutritionist, Court Garfoot. You can find Court on Instagram here or here, or on Facebook here.
Disclaimer: This article is for informative and educational purposes only and not intended to replace medical advice. If you are concerned about your or your child’s health, please contact your doctor or paediatrician.