Are you worried that consuming fish oil during pregnancy may be unsafe? Don’t be. It is perfectly fine and is often recommended by doctors. But there a few things you need to know.

During pregnancy, your unborn baby gets the majority of his or her foods from your own diet. This includes all the vitamins and minerals as well.

Fish oil contains omega-3 fatty acids and these are essential during pregnancy as they are a family of building blocks that help in the development of the child. The two essential elements of omega-3 are DHA and EPA. These are only found in fish and not plant-based omega-3 sources.

The body cannot produce these essential fatty acids on its own so they need to come from the food you eat.

The Benefits Of Fish Oil During Pregnancy

These fats are essential to your overall health whatever your age in life. They can help reduce cholesterol, lower blood pressure and promote good brain and heart health. During pregnancy they are responsible for the development of the foetus’ eyes and brain.

A diet high in omega-3 can also reduce the chances of your baby developing illnesses such as asthma and other allergic conditions. These fatty acids can also help reduce the risk of a premature birth.

Studies have also shown that fish oil may prevent the development of postnatal depression following the birth.

What Foods Contain omega-3?

The most common source of omega-3 is cold water fish such as salmon, tuna, hoki, trout and halibut. These all have high levels of the essential DHA and EPA.

Some eggs contain DHA due to the diet fed to the hens. These are usually sold as high-DHA eggs. However, the amounts in these eggs are too low to be really beneficial.

Some foods are also now fortified with omega-3, such as margarine.

The most common way to get the benefits of fish oil during pregnancy is to take a supplement. These provide the right amount of essential fatty acids that are required to experience the benefits. They are also cleaned of any toxins such as heavy metals that often contaminate fish.

Are All Fish Safe?

No they are not! There are certain fish that should not be consumed while you are pregnant. These include the following:

• Shark
• Swordfish
• Tilefish
• Marlin

These fish are usually contaminated with high levels of mercury and should not be eaten.

What To Look for When Choosing A Supplement

Quality fish oil during pregnancy is important; otherwise you may not get the benefits. There are certain things you can look out for to ensure that you are getting a quality product and avoiding the many low quality omega-3 supplements that are flooding the market.

• Ensure that the product lists the fish that are used for the oil. Avoid fish like cod, which is often highly contaminated.
• You want the fish to be sourced from clean waters. Avoid fish that have been caught in the polluted water of the North Sea.
• Ensure that the oil has been purified and the possibility of any contaminates removed.
• Make sure the oil has a high concentration of both DHA and EPA as these are where the health benefits lie!

Follow these guidelines to ensure a quality product and your fish oil during pregnancy will provide many benefits!

Did you know that some fish oil supplements could actually be harmful to your health? What you want is pure, pharmaceutical grade DHA supplement without all the toxins and contaminants. David is a health and fitness enthusiast and expert and offers free tips at http://high-dose-fish-oil-pill.com

Pilates is considered by many as the best exercise during pregnancy. Since Pilates helps in strengthening your core muscles, this form of exercise may also help you as you go through pregnancy and labour. Pilates practised during pregnancy will focus on movements that will strengthen muscles in your abdomen, back, and pelvis. Muscles in these areas are responsible for supporting the body during pregnancy and childbirth. The benefits that Pilates can assist with, for the expectant mom, is the return back to their normal figure after delivery.

If you would like to attend Pilate sessions, there are qualified instructors who can help you. Remember that Pilate classes for pregnant women are very different from ordinary classes. Pre-natal Pilates entail careful body movements because when pregnant you need to know what forms of exercises that are appropriate. Do not attempt to do Pilates on your own if you are unsure which exercises to do as this may jeopardize your health as well as your baby’s. Seek advice first.

Pilates for pregnant women is not exactly stressful and physically demanding because during pregnancy some women may have only limited range of motion, especially in the later months. During these exercises, focus on your body and be aware that your energy levels may change from time to time. Be careful not to overdo the movements and pay attention to signs that you must slow down. Once you feel a bit lightheaded or when you are already chasing your breath, take a break and breathe deeply until you feel you can breathe properly again. When using any Pilate’s equipment, make sure that you have someone around to assist you in case you may need help.

If you would like to practice Pilates during pregnancy, there may be moments when you feel like you are strained more than usual. This is normal. Due to hormonal changes, your muscles and joints will experience suppleness but be sure not to overdo it. Do not get too carried away by your sudden flexibility. Pilate exercises can be moderated for expectant moms so anything that is more advanced must be avoided.

As much as Pilates can benefit you and your unborn child, there are some precautions that you must understand. Here are some of the things that you must be aware of while doing pre-natal Pilates.

1. Exercises for abdominal muscles must be done in moderation to prevent your muscles from separating or what most would call “diastases recti”.

2. As your baby develops in your womb, your weight increases which can cause back muscle strain. Prepare for this by doing Pilates exercises that will strengthen your lower back.

3. Do not attempt to do exercises that will entail you to lie on your back especially if you are in your second trimester. Health professionals do not recommend pregnant women to do strenuous activities that will require them to lie on their backs because it may elicit unhealthy conditions on the mother’s vascular system.

4. Be aware of your range of motion and do not overdo your exercises. Remember that during pregnancy, your muscles, joints and ligaments are vulnerable. Thus, you may be more prone to have injuries and tears.

5. Because of the weight of your child, your centre of gravity has changed so take note of this when you do pre-natal Pilates exercises.

It is recommended to keep active and fit during pregnancy. This will help your overall good health and increase immunity. Have a happy and enjoyable pregnancy.

Margaret Le Monnier has over 20 years-experience as a qualified natural health professional in the UK. She is now writing articles for a website solely devoted to bringing a comprehensive range of natural health advice to everyone. To find out more about pilates visit her website at Natural Health 4 Life.