There has been considerable confusion in the minds of many pregnant women, or those trying to conceive, around the subject of eating omega 3 rich fish or supplementing with fish oils. One the one hand, these essential fatty acids are crucial to the development of unborn children. On the other, there is the real risk of mercury contamination. Underlying this controversy, is the sad fact that as many as 85% of expecting mothers are deficient in these important fats. This article will discuss some of the benefits and dangers of fish oils, as well as looking at what scientists recommend in light of it all.

The fish oils under review are rich in the omega 3 fatty acids, which are essential fatty acids that the body cannot make itself. They must be derived from food, fortified food, or supplements. Generally, it is oily fish like mackerel, sardines, herring and salmon that are the source of these. Yet, in a survey conducted by Women’s Health Research, based in Washington, only 41% of mothers and expecting mothers were aware of the health benefits of omega 3 fatty acids during and after pregnancy. With such statistics, it is not hard to see why so many women are deficient in essential fatty acids during pregnancy. In fact, it is believed that only 2% of pregnant women were getting the right amounts of EPA and DHA – either through diet or supplements. EPA stands for eicosapentaenoic acid, and DHA is docosahexaaenoic acid. Both are the active constituents of fish oil, contributing to the structure and function of a healthy brain and nervous system.

Without these healthy fats, a baby’s brain and nervous system will not grow optimally. DHA is recognized as being so important that it is now added to some infant formulas, as babies need a lot in the first 2 years of life. DHA contributes to the actual structure of the growing brain, and constitutes about 8% of its’ weight! EPA, on the other hand, is particularly important for the functioning of the brain and nervous system. If a pregnant woman is not getting enough EPA and DHA in her own diet, she can lose as much as 3% of her own brain mass in the last 3 months of pregnancy, as the EPA and DHA stored in her own brain is transferred to her baby. Is this why pregnant women complain of feeling forgetful so much!

An interesting study carried out at the University Of Western Australia provides some clues of the role of fish oils in a child’s fetal development. 83 women completed the study, approximately half of whom were given 4 grams of fish oil from 20 weeks until birth, and the remainder given olive oil supplements. The children’s development was measured when they were two and a half years old, and there was found to be an improvement in comprehension, average phrase length, and vocabulary in those whose mothers had taken fish oil when they were pregnant. The researchers reported that overall language skills were the same for each group. They did find that when babies had higher levels of omega 3 fatty acids in their cord blood, there was an improvement in hand and eye coordination. Levels of vegetable oils had no impact on hand-eye coordination.

Whilst it can be seen that fish oils are highly beneficial for pregnant women, the potential problem women face is contamination of the oil with mercury, PCB’s and dioxins. Mercury contamination can increase the risk of premature births, although the actual incidence of mercury contamination and premature birth associated with fish consumption is very low. One study conducted at Harvard and Michigan State Universities, that did find a link, reported only 4% of the women in the study actually gave birth prematurely.

These facts, combined with inconsistencies in studies that reported links between fetal development and mercury exposure, have led scientists to continue recommending pregnant women eat oily fish or take fish oil supplements. The benefits in fetal development, from brain and nervous system development, to coordination and improved vocabulary and comprehension as toddlers, all point to the benefits outweighing the risks. Indeed, one scientist involved in a review of various studies, said he was actually surprised by how little harm was reported. The risks to pregnant women are even further reduced if they source their fish oil supplements carefully.

References:

1. Nutraingredients

2. Bellanline

3. Mind1st

Worried about fish oil contamination? Read why so many women are using wild salmon oil. Rebecca presents supplement and herbal information here.

By Rebecca Prescott Published: 2/8/2007

Exercising regularly during pregnancy can improve your health and the health of your baby. There are many benefits for both the mother and the baby when women exercise during pregnancy.

Benefits for the mother-to-be include:

Improved cardiovascular fitness

Less weight gain during pregnancy

Less chance of developing gestational diabetes

Less constipation, leg cramps, swelling

A more positive outlook

An enhanced sense of well-being

Less anxiety

Faster labours

Fewer complications in labour

Faster recovery after labour

Benefits for the baby include:

Smaller fat stores

Improved stress tolerance

Advanced development of the nervous system

Pregnancy Guidelines (From The American College of Obstetricians and Gynecologists)

If you exercised regularly before your pregnancy, you can probably continue your exercise routine, but at a lower level of intensity. If you feel uncomfortable during exercise, you might want to change to an activity that feels comfortable. For example, many women who run regularly before becoming pregnant find that they don’t like the feeling of a swinging belly and breasts. They might change their activity to power walking or swimming until after the baby is born, and their body has recovered its strength.

If you haven’t been exercising before becoming pregnant, it is always a great idea to start. Choose an activity such as walking or swimming. When pregnant, mild to moderate exercise routines are better choices. Moderate exercise for 30 minutes each day will improve your health and endurance and will be beneficial for your baby.

Before you begin, talk to your caregiver about your intended exercise routine and your current physical fitness level to see if there are any concerns about your intended exercise program.

Start off slowly with low impact exercise

Walk at a comfortable pace for 5-10 minutes or ride a stationery bicycle and then gently stretch your muscles that you will use during your exercise routine. You should feel tension in the muscle, not pain.

Avoid overheating your body.

Wear loose fitting comfortable clothes to help you remain cool and avoid exercise when it is hot or humid. Never exercise if you have a fever.

Drink plenty of water before and afterwards to replenish water loss.

To maintain a balance of sodium and other essential minerals, add a small pinch of natural sea salt into the water you drink before and after exercise. You should not taste the salt in the water. It is safe for pregnant women to have a bit of natural salt in their drinking water. It helps your cells to absorb the water, instead of flushing it right out of your kidneys, and it helps to reduce the swelling that you might experience in your hands and feet.

Take your pulse regularly.

If your heart rate reaches 140 beats per minute or higher, slow down until it is between 90-120 beats per minute. You should be able to carry on a conversation while exercising.

Cool down slowly.

After finishing your exercise routine, walk slowly for at least 10 minutes to allow your heart rate and breathing rate slow to a normal level. Follow up your cool down phase with a gentle stretching session after exercise and avoid bouncing or jerky movements, deep forward or backward bending movements.

Finally, pregnancy is not the time to lose weight.

Aim for improving your fitness levels and exercise regularly to experience its full benefits. Make sure that you consume increased nutrient rich calories to provide energy for your exercise sessions.

Stop exercising (and consult with your caregiver) if you experience:

Pain, vaginal bleeding, dizziness, increased shortness of breath, a rapid heartbeat, difficulty walking, uterine contractions that continue after rest, chest pain, pregnancy induced high blood pressure, headache, fluid leaking or gushing from your vagina, decreased fetal movement or persistent second or third trimester bleeding.

Swimming Is The Best Exercise During Pregnancy

Swimming is one of the best exercise choices for pregnant women. The water supports your body and you feel like you’re not pregnant at all! The temperature of the water is less than body temperature, so it is unlikely for you to overheat during exercise. The facedown position of swimming provides optimal blood flow to your uterus and your baby. Flutter kick (the kick of front crawl) helps your sacrum and the pelvis remain mobile. The breast stroke helps to strengthen the inner thigh muscles.

Swimming is one great way to combat any excess swelling or edema. The pressure of the water against your skin helps to return any excess fluid in your legs, feet or hands back into your blood circulation.

In Conclusion

Exercise during pregnancy is meant to be beneficial AND enjoyable. If you find that you are more tired after exercising, you are working too hard. Choose a form of exercise that is fun and vary the types of exercise that you do. Get outside and enjoy the fresh airyour developing baby will enjoy it too!

Dr. Melanie Beingessner is a chiropractor, a breastfeeding counsellor, a certified infant massage instructor and the mother of three fabulous kids. She is the author of The Calm Baby Cookbook, written to help breastfeeding moms calm their fussy babies by changing their diets.