Pregnancy Health and Wellness Articles- American Pregnancy Association

Benefits of Fish Oil Supplements & Fish Consumption in Pregnancy

Benjamin Neupert — Fri, 16 Dec 2022 16:50:48 +0000

If you are taking a fish oil supplement while pregnant or nursing, can you skip eating seafood? A dietitian explains.

Some of us happily enjoy a homemade tuna sandwich, a piece of freshly grilled salmon at dinnertime, and other seafood dishes a few times a week. But, unfortunately, many pregnant and lactating women aren’t coming close to the recommended 8-10 ounce weekly intake of seafood.

As a solution, many people, especially women during pregnancy and who are breastfeeding, lean on fish oil supplements to help them get in important healthy fats, even when they are foregoing their fish and shellfish.

But is taking a fish oil supplement an appropriate substitute for eating seafood every week? Or do you still need to eat your fish and shellfish even if you are religiously popping a fish oil pill every day?

What Is Fish Oil?

The fish we eat, especially more oily options like salmon, mackerel, and sardines, are rich sources of unique omega-3 fatty acids that offer important health benefits. Docosahexaenoic acid (DHA) and Eicosatetraenoic acid (EPA) are two specific omega-3 fatty acids found in these oily fish and they are incredibly important for supporting a healthy pregnancy, specifically by offering potential benefits like reducing the risk of pre-term labor and possibly reducing the risk of developing postpartum depression. And for lactating women, adequate intake of the healthy omegas found in fish is linked to outcomes like better infant psychomotor development and a reduced risk of infant allergies.

These fatty acids are considered to be healthy fats and these omegas cannot be produced by the human body in adequate amounts, making it incredibly important to take this fat in via your diet, especially when pregnant or lactating.

Omega 3 benefits certainly run the gamut. Some roles DHA and EPA omega-3 fatty acids may play in the human body include:

Vision support
Brain health support
Heart-health support
Help maintain a healthy pregnancy in pregnant women
Combat chronic inflammation
Support mental health

And when it comes to a developing baby, DHA omega 3 fatty acids play an important role in both eye and brain health.

How much fish oil should be taken daily depends on a few factors, including a person’s age and health status. Pregnant women are told to take in a minimum of 200 milligrams of DHA omega-3 fatty acids, with some data suggesting that a daily dose that is closer to 1,000 milligrams should be what we are aiming for during certain stages of pregnancy. Ultimately, the exact amount of DHA and EPA omega-3 fatty acids you should be shooting for should be discussed with your health care provider.

What Are Fish Oil Pills?

We already know how beneficial fish oil can be to supporting our overall health. Therefore, it is no surprise that fish oil is one of U.S. adults and children’s most commonly used nonvitamin/nonmineral dietary supplements.

When taking a fish oil supplement, you are essentially taking a pill made of the oils obtained from a fish. Typically, these fish oil supplements are fantastic sources of DHA and EPA omega-3 fatty acids, and they help people take in these important fats in a convenient way. In some cases, these supplements may also contain additional nutrients, like vitamin D.

There is no doubt that taking these pills is convenient, and they are a simple way to provide your body with these key nutrients. But only leaning on pills and not including fish in your diet can leave you missing out on other important nutrients that extend beyond DHA and EPA omega-3s.

A Fish Oil Pill Is Not A Substitute For Eating Fish

Taking a fish oil supplement loaded with DHA and EPA omega-3 fatty acids is one simple habit that many health experts recommend, especially when it comes to those who are pregnant or lactating.

But does popping a fish oil supplement mean you don’t have to eat the recommended 8-10 ounces of seafood every week?

While it is true that one of the reasons seafood is recommended to be a part of the pregnancy and lactation diet is because of the unique healthy omega-3 fatty acids they provide, the fat content is not the only reason why fish is suggested.

Sure, one serving of salmon or tuna can fuel your body with loads of DHA and EPA omega-3s, but seafood is also chock-full of handfuls of other important nutrients that are too important to ignore.

Let’s take a can of tuna, as an example. In each 3-ounce serving, you get 60 milligrams of EPA omega-3 fatty acids and over 1,000 milligrams of DHA omega-3 fatty acids. But along with a hefty dose of these healthy fats, you also get a dose of protein, selenium, magnesium, calcium, potassium, vitamin B12, and a slew of other nutrients that support a healthy pregnancy, heart health, brain health, and overall well-being.

And data shows that some benefits of eating fish include supporting bone health, reducing anxiety levels, and even reducing the risk of developing type 2 diabetes. During pregnancy, eating fish is linked to some fascinating outcomes too.

According to the results of one study, pregnant women who ate fish 2-3 times every week had babies who reached milestones like climbing stairs, drinking from a cup, and drawing more quickly than babies born to moms who did not eat the same amount of fish every week. Another study showed that children whose mothers eat seafood during pregnancy may gain an average of 7.7 IQ points compared to those whose mothers do not eat seafood.

Mercury Concerns Surrounding Fish Consumption During Pregnancy

Eating fish during pregnancy can fuel your body with important nutrients in a delicious and sustainable way, the potential methylmercury content of your fish needs to be taken into consideration.

Methylmercury is a naturally occurring toxic element that settles from the air into our water sources. This compound can build up in fish, and can therefore be transferred to humans when we enjoy a seafood meal. When this metal is consumed in large amounts during pregnancy, the risk of experiencing negative effects on the baby’s brain and nervous system development can increase.

Considering how many beneficial compounds fish can provide a pregnant person, it is not recommended to avoid fish altogether. Instead, the most recent Dietary Guidelines for Americans recommends that those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

When shopping for fish during pregnancy, it is helpful to know that Safe Catch Elite and Ahi tuna and salmon meet Consumer Report’s “low mercury criteria” set for vulnerable populations like pregnant women and young children. Plus, Safe Catch is the only brand of seafood to test every tuna (Elite and Ahi) and salmon to a mercury limit 10-25x stricter than the FDA action limit, making it a perfect addition to pregnancy and nursing-safe diet.

Fish Oil Pills + Seafood = Maximum Health Benefits

No matter whether you are trying to support your heart health, maintain a healthy pregnancy or support a healthy breastfeeding journey, taking a fish oil supplement and eating seafood can both help you achieve your goal. Therefore, the question of whether you should take a fish oil supplement vs eating fish is moot, as ideally, you are doing both! Sticking to fish options that are lower in mercury, like Safe Catch Elite Tuna, will help you meet your needs in a safe and nourishing way.

Bottom line? The benefits of omega 3s are too important to neglect especially during pregnancy. Combining your fish oil pill with your seafood intake will ensure you are giving your body exactly what you need, even on days when you are not including fish in your diet. So, keep taking your recommended fish oil per day, but don’t skip the seafood. Your body will thank you for it.

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Prenatal Vitamins

editor — Wed, 01 Jun 2022 07:17:33 +0000

Prenatal vitamins consist of a variety of vitamins and minerals to help your baby get the nutrients that are essential for healthy development. During pregnancy, a woman’s daily intake requirements for certain nutrients, such as folic acid (folate), calcium, and iron will increase. Vitamins and minerals such as iron, calcium, and folic acid are vital for proper fetal growth, development, and healthy adult living.

To help increase your chances of creating a healthy and nutritious environment in which your baby can develop, it is important that you establish a well-balanced diet and exercise routine before you get pregnant. If you choose to supplement your diet with prenatal vitamins, be sure to keep track of the daily amounts that you take and let your healthcare provider know.

Choosing Your Prenatal Vitamins

As a society we are led to believe that taking a prenatal vitamin during pregnancy will provide all the nutrients needed for a happy and healthy birth outcome. Although most prenatal vitamins do provide calcium, vitamin A, vitamin B1 (thiamine), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid) or folate, vitamin B12 (cobalamin), vitamin C, vitamin E and vitamin D, there are three critical nutrients that your prenatal may lack, or be missing entirely. In other words, there is no such thing as a “perfect” prenatal vitamin that can meet all of your prenatal needs.

Vitamin D Supports a Healthy Pregnancy

It’s common knowledge that vi tamin D benefits our bone, brain, cardiovascular, immune, metabolic, and respiratory health, but did you know that vitamin D is also critical for maintaining a healthy pregnancy? Emerging research strongly links vitamin D to a reduced risk of pregnancy complications including preeclampsia, gestational diabetes, preterm birth, and C-section delivery. Unfortunately, research also indicates that an estimated 33% of pregnant women in the U.S. do not get enough vitamin D.

The majority of prenatal vitamins contain vitamin D within the range of 400 IU (10 mcg) to 1,000 IU (25 mcg). These values may not be enough. In a study examining the vitamin D levels of women consuming a prenatal supplement with 600 IU/day and two glasses of vitamin D fortified milk, researchers found that 76% of moms and 81% of newborn babies were deficient in vitamin D (levels < 20 ng/mL). This raises the question – how much vitamin D do you need to increase your levels? In a study comparing doses of 400, 2000 and 4000 IU/ day in pregnant women from early pregnancy (12 – 16 weeks) to delivery, researchers found that 4000 IU was the most effective at safely increasing vitamin D blood levels. Does this mean that every pregnant woman needs 4000 IU of vitamin D? Not exactly. The best thing to do is to get your vitamin D levels tested and talk to your doctor about what dose is right for you.

Choline Benefits Pregnancy and Beyond

Choline doesn’t get a lot of attention, but it is a nutrient with a number of impressive, long lasting benefits, making it an indispensable component of prenatal vitamins. For example, higher maternal choline intakes have been shown to reduce the risk of neural tube defects (independent of folate intake) while also improving cognition and lowering levels of circulating cortisol. This is significant because lowering a baby’s production of cortisol could, over their lifetime, reduce their risk of certain stress-related disorders. In terms of improving cognition, research finds that children who received additional choline in utero showed increased attention span, memory, and problem solving at age seven.

For mom, the benefits of increased choline intake are linked to a reduced risk of certain complications during pregnancy and an increase in placenta and liver function during pregnancy. The benefits of choline during pregnancy make it one nutrient you’re going to want to make sure is on your prenatal vitamin’s supplement facts panel.

Although the recommended Adequate Intake (AI) of choline for pregnant women is 450 mg/d, studies show only 10% of pregnant women in the U.S are actually meeting the AI. Partly to blame for this is many prenatal vitamins lack sufficient choline support. A recent study evaluating the top 25 prenatal vitamins found that none contained the daily-recommended choline intake for a pregnant woman, and over half contained none at all. To help remedy this, make sure you are consuming enough choline through your diet, and supplement as needed.

If you’re aiming to get your choline from food first, one of the highest sources of choline is eggs. The egg yolk is where the choline lives (about 147 mg per egg yolk), so you won’t get your choline from an egg white omelet.

See the chart below for more choline sources and their amounts. You will notice that animal sources contain the greatest amounts of choline, so vegans and vegetarians run an even greater risk of choline deficiency. Therefore, it’s critical that vegans and some vegetarians supplement with choline during pregnancy.

Food Source	Choline (mg)
Beef liver, 3 oz pan fried	356
Egg yolk, large	147
Beef, 3 oz. lean top round braised	117
Ground beef, 3 oz. cooked	85
Pork tenderloin, 3 oz. cooked	83
Salmon, 3oz.	77
Cod, 3oz baked	71
Chicken breast, 3oz.	65
Shiitake mushrooms, 1/2 cup cooked	58
Soybeans, 1/4 cup cooked	53
Broccoli, 1 cup cooked	51
Kidney beans, 1/2 cup canned	45
Quinoa, 1 cup cooked	43
Garbanzo beans, 1/2 cup cooked	35

DHA and Healthy Development of the Fetus

DHA, an omega-3 fatty acid, is one of the key building blocks for fetal development. During pregnancy the fetus obtains DHA through the mother, and it is imperative the mother has adequate DHA stores to support both her and her developing baby’s needs. If mom already has a low DHA status, the fetus’s reliance on her for DHA can put her at a heightened risk for DHA deficiency, and importantly, place her baby at risk of missing out on some of the nutrient’s key benefits. To learn more about the multitude of DHA benefits during pregnancy see “Why Do I Need DHA During Pregnancy?”.

Pregnant women need a minimum of 300 mg of DHA a day. Because many prenatal vitamins do not contain DHA, this means pregnant women need to obtain their daily minimum through fatty fish or fish oil. Given that pregnant women are advised to limit consumption of low-mercury fish to 2-3 times per week, incorporating a fish oil supplement containing at least 300 mg/d can help support your DHA needs if your prenatal is lacking. However, your individual needs may not be met by 300 mg/d, making it important to talk to your doctor and get tested. You can determine your needs through a simple blood test to find out what dose is best for you.

The American Pregnancy Association recommends Safe Catch because they test every fish for mercury. Check out our delicious recipes made with Safe Catch tuna, salmon and more!

Talk to Your Health Care Provider

Always let your health care provider know what prenatal vitamins you are taking. Consider taking your supplement bottles with you to your first prenatal visit. Prenatal vitamins can be helpful ways of including vital nutrients in your daily meals. Vitamins and minerals are essential to the healthy development of your baby, as well as your own physical health.

Be sure to speak with your health care provider about nutrition before you conceive if you are planning to get pregnant in the near future, or as soon as you know you are pregnant.

The American Pregnancy Association recommends Nordic Naturals’ selection of liquid supplements including:

Vitamin D3
Omega-3D
Ultimate Omega
Children’s DHA Xtra
Artic-D Cod Liver Oil

Article contributed by Kate Turner, MA, RD, CPT is the Nutrition Specialist at Nordic Naturals.

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Preconception Wellness – Prepare for the Unexpected

Leslie Mitson — Thu, 17 Feb 2022 21:41:03 +0000

Planning to get pregnant can be a powerful motivating factor to help improve your preconception health. The rate of smoking cessation during pregnancy illustrates this power. Among US women smoking 3 months before pregnancy, 55% stop during their pregnancy. Quitting smoking makes premature birth less likely, thereby increasing the chances of normal weight healthy babies.

A protective maternal instinct should ideally motivate behavior change regardless of if a pregnancy is planned or not. Consistently striving for health is essential because an estimated 50% of pregnancies in the U.S. are unplanned. That means that even if you are not planning on having a baby, if you are sexually active it is crucial that you prepare your body for pregnancy, just in case. Behaviors related to food, physical activity, and sex are important aspects of healthy living.

Preconception Health Tips

Eat Right

Diet plays a central role in health. A healthful diet is one that supplies the right amount of all essential nutrients. These essential nutrients include proteins, carbohydrates, fats, vitamins, and minerals. Expert opinion on the recommended intake of each nutrient is summarized incredible resources such as the Dietary Guidelines for Americans.

For practical help with meal planning, useful tools include MyPlate and Nutrient Facts Labels by the Department of Agriculture and Food and Drug Administration respectively. MyPlate provides guidance on appropriate components of a balanced meal. Nutrition Facts Labels offer information of the specific quantity of nutrients in packaged food. Medical conditions such as obesity, diabetes, and vitamin deficiencies may develop from a poor diet and complicate pregnancies.

Tip: Nutrition Facts Labels highlight the presence and amount of desirable and less desirable nutrients. When shopping, labels should guide the preferential choice of foods rich in potassium, calcium, vitamin D, and other vitamins. Furthermore, food choices with large amounts of sodium added sugars, and fats should be avoided.

Get Active

Time spent on moderate or vigorous physical activity creates the best conditions for healthy babies. Moderate or vigorous physical activity causes the heart to beat faster and makes it a challenge to talk without pausing. Examples of moderate physical activity include brisk walking, dancing, and gardening. The vigorous activity could be running, fast cycling, or playing basketball.

According to the American Heart Association, at least 30 minutes each day for 5 days in a week should be spent engaged in moderate physical activity. When a habit of physical activity is formed, the risk of a pregnancy complicated by heart disease is reduced. Notably, pregnancies complicated by heart disorders are a leading cause of maternal death during or after delivery. Other benefits of an active lifestyle include weight loss, stress relief, and emotional wellbeing. Talk to your doctor before participating in vigorous activities.

Exercise Tip: The mind exerts a powerful influence on over-exercise habits. Self-efficacy is one’s belief in self or confidence in abilities. To become consistently active, a deliberate effort can be made to develop self-efficacy. This effort could initially involve a daily run or walk of 0.5 miles. By gradually increasing the distance covered over weeks, a sense of achievement and an increase in self-efficacy reinforces the active lifestyle.

Safer Sex

Developing babies are threatened by multiple sexually transmitted infections (STIs). The sexually transmitted herpes infection is an illustration of the grave danger of risky sex. Victims of herpes are never cured because the virus permanently conceals itself in the body. Approximately 1 in 5 adolescents and adults in the US harbor the herpes virus. In affected women, painful genital blisters and ulcers contain viruses that could infect a baby. The consequences of herpes infection in babies include blindness, mental retardation, and death. Babies are equally threatened by HIV, hepatitis B virus, syphilis, gonorrhea, and other sexually transmitted infections.

If you know you already have an STI or may be at risk for one (having multiple sexual partners, not using condoms, sharing needles, etc), make sure you talk to your doctor about your risk or getting tested or treated. This way, you promote both your health and the health and normal development of your baby.

Safer Sex Tip: Two ways to help reduce the odds of contracting an STD include choosing to only have sex with one partner who is also only sexually active with you and deciding to use a condom correctly each time you have sex. Though neither of these methods offers complete security, they can decrease your risk of picking up an STD by a great deal.
It’s important to note that the only 100% effective way to avoid pregnancy and STDs is to abstain from sexual activity.

Preconception Wellness Summary

The preconception period is the time preceding a pregnancy. Even if there is no immediate plan for a pregnancy, you need to pay attention to diet, physical activity, and safer sex. Such attention to a healthy lifestyle should be motivated by personal benefits and an appropriate concern for the welfare of babies in planned or unplanned pregnancies. The time to adopt a new lifestyle that promotes preconception wellness is now!

Our Ultimate Fertility Resource Guide provides the information you need on fertility, tips on how to get pregnant faster, and how to boost fertility through sometimes simple tweaks to your lifestyle and approach. The guide is easy to read and meant for anybody wanting to increase their ability to conceive. It’s a free download and includes coupon codes for essential products. Even free Nightfood Nighttime Ice Cream.

Want to Know More?

Compiled using information from the following sources:

1. Positive Psychology Program.

2. My Plate.

https://www.choosemyplate.gov/

3. Centers for Disease Control and Prevention (CDC): Tobacco Use During Pregnancy.

https://www.cdc.gov/reproductivehealth/maternalinfanthealth/tobaccousepregnancy/index.htm

4. Health.Gov Dietary Guidelines.

https://health.gov/dietaryguidelines/

5. Centers for Disease Control and Prevention (CDC): Herpes.

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Leg Cramps During Pregnancy

editor — Fri, 04 Feb 2022 07:22:46 +0000

Nearly half of all pregnant women suffer from leg cramps – those painful involuntary muscle spasms that strike your calf, foot or both. It is not uncommon to experience pregnancy leg cramps particularly in the second and third trimesters.

What Causes Leg Cramps During Pregnancy?

While it isn’t clear exactly what causes these muscle spasms, leg cramps may be caused by pregnancy weight gain and changes in your circulation. Pressure from the growing baby may pitch the nerves and blood vessels that go to your legs.
How to avoid and treat pregnancy leg cramps

Exercise regularly, and include a stretching routine. For a simple calf stretch – stand at arm’s length from a wall, place your hands on the wall in front of you and move your right foot behind your left foot with toes facing the wall. Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor. Hold the stretch for about 30 seconds, being careful to keep your back straight and your hips forward. Breath deeply through the stretch. Repeat with the other leg.
When spasms hit, gently perform the stretch on the affected side and then rest with your legs elevated. A warm bath, ice massage or muscle massage may help too.
Drink lots of water. Your urine will be clear or light yellow when you’re adequately hydrated.
Wear support socks or stockings that provide some compression on your calves.
Increase the calcium and magnesium in your diet by eating food such as whole grains, beans, dried fruit, nuts and seeds.

Contact your health care provider if your leg cramps are severe or persistent. Your health care provider may prescribe additional supplements or medication.

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Prenatal Vitamin Limits

editor — Thu, 27 Jan 2022 07:39:15 +0000

Prenatal vitamins and minerals such as iron, calcium, and folic acid are vital for proper fetal growth, development, and healthy adult living. To help increase your chances of creating a healthy environment in which your baby can develop, it is important that you establish a well-balanced diet and exercise routine before you get pregnant.

If you choose to supplement your diet with synthetic nutrients, be sure to keep track of the daily amounts you take, and let your health care provider know. It is possible to overdose on certain vitamins and minerals, which could have adverse effects on you and your growing baby.
You should be well educated on what the recommended amounts are for prenatal vitamins and minerals during pregnancy.

Prenatal Vitamin and Mineral Sources

If your diet consists of unprocessed foods, fruits, a colorful variety of vegetables, whole grains, lentils, and plenty of water, then you likely have sufficient vitamins and minerals already in your body. As long as you are eating a well-balanced diet, you need not fear to overdose on nutrients found naturally in foods.

However, some studies have shown symptoms of toxicity after a large consumption of animal organs, such as liver.
Supplements (synthetic vitamins and minerals) are a different story. They contain higher doses of nutrients in a concentrated form, which can be detrimental if taken in improper amounts. Always let your health care provider know what nutritional supplements you are taking.

Prenatal Vitamin Limits & Recommendations

Prenatal vitamins consist of a variety of vitamins and minerals. During pregnancy, a woman’s daily intake requirements for certain nutrients, such as folic acid (folate), calcium, and iron, will increase. If you are pregnant (or trying to conceive) and considering taking a prenatal vitamin, carefully read the nutritional labels and familiarize yourself with terms like RDA and UL.

RDA = Recommended Dietary Allowance. The RDA represents the amount of nutrient needed to maintain good health for most people.
UL = Tolerable Upper Intake Levels. The UL represents the highest amount most people can take without experiencing potentially harmful effects.

In general, avoid taking extra prenatal vitamins or multivitamins with dosing in excess of what you need on a daily basis. High doses of some vitamins may be harmful to your baby. For example, extra vitamin A during pregnancy can potentially cause harm to your baby.

Taking more than twice the RDA of any nutrient should be avoided during pregnancy. If you are taking additional supplements, you should be aware of the signs and symptoms of overdose.

The Differences Between Fat-soluble and Water-soluble Vitamins

Fat-soluble vitamins are stored in your body. If you ingest more than your body needs, excess fat-soluble vitamins are stored in your liver and body fat. This can lead to toxic side-effects that wreak havoc on you and your baby.

Water-soluble vitamins are not stored in your body but are dissolved in water and excreted by urine on a regular basis.

If you ingest an overdose of a water-soluble vitamin, the exceeded quantities will be flushed from your body. However, overdose can still be dangerous because of potentially irritating effects the vitamins can have on your digestive system.

Want to Know More?

Compiled using information from the following sources:

Natural Standard, https://www.naturalstandard.com/
Jellin JM, Gregory PJ, Batz F, Hitchens, K, et al. Pharmacist’s Letter/Prescriber’s Letter Natural Medicines Comprehensive Database. 4th ed. Stockton, CA: Therapeutic Research Faculty; 2002: pg 735, 1274, 1281, 1287 and 1379.
Williams Obstetrics Twenty-Second Ed. Cunningham, F. Gary, et al Ch 8.
Mayo Clinic

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Skin Changes During Pregnancy

editor — Thu, 27 Jan 2022 07:33:02 +0000

Now that you are pregnant, you’re body will go through a number of changes, including your skin. You may see changes such as a sudden glow on your face or pinkish, reddish streaks on your stomach. Not every pregnant woman will experience all the same skin changes.

Common Skin Changes During Pregnancy

Stretch Marks Causes and Prevention

Your skin is a living organ that will expand around your growing and developing baby. As this happens and depending on your genetics you may experience:

Stretch marks. The average woman gains about 30 lbs over the nine months of pregnancy. That means your belly skin will stretch to accommodate your baby bump and that can lead to stretch marks. Almost 90% of pregnant women will experience stretch marks which appear as pinkish or reddish streaks running down your abdomen and/or breasts.

Exercising hydration and lotions that contain vitamin E and alpha-hydroxy acids have been said to help in the prevention of stretch marks. These remedies have not been medically proven to have a direct effect on stretch marks, but it never hurts to try. If you find that nothing is working for you, take comfort in knowing that these streaks will fade to silvery faint lines after delivery.

Line Nigra is a darkened vertical line in the middle of a pregnant belly. It’s a natural part of pregnancy so there is nothing you can do to prevent this pregnancy line. The good news is it usually fades shortly after delivery.

Mask of Pregnancy

“Mask of pregnancy” is also referred to as melasma and chloasma. Melasma causes dark splotchy spots on your face. These spots most commonly appear on your forehead and cheeks and are a result of increased pigmentation.

When you become pregnant your body produces more hormones, which causes an increase in pigmentation. Nearly 50% of pregnant women show some signs of the “mask of pregnancy.” These skin changes should fade after your baby is born. The good news is skin condition doesn’t cause cancer or turn into cancer. But, there are skin cancers that look similar to melasma, so if you suspect is something more than melasma, see your dermatologist for a definitive diagnosis.

To prevent “mask of pregnancy” from happening to you, you should wear a good sunscreen that is at least SPF 30 whenever you plan on being outside. You can also wear your favorite ball cap to protect your face from the sun. Your skin is extra sensitive, and exposure to the sun increases your chances of these dark spots showing up on your face. T

Pregnancy Glow

When you are pregnant your body produces 50% more blood, resulting in more blood circulation through your body. This increase in blood circulation causes your face to be brighter.

Your body is also producing a fair amount of hormones that cause your oil glands to work in overdrive, leaving your face shiny. Both of these things can result in the “pregnancy glow” you have heard of. If your skin becomes too oily you can use an oil-free cleanser to clean your face. Other than that, do nothing but smile!

Pimple Breakouts and Acne

If you have a problem with acne already, your acne may become more irritated during pregnancy. The extra hormones in your body cause your oil glands to secrete more oil, which can cause breakouts. You should keep a strict cleansing routine. You can start with a simple over-the-counter face soap. It is a good idea to use fragrance-free soap to avoid nausea.

Cleanse your face every night and every morning. Washing your face more than this can cause your skin to become dry.
Next use an astringent to remove any remaining oil. Stay away from any acne medicated astringents; they may contain acne medicine that is not recommended for pregnant women.

Finally, follow this procedure with an oil-free moisturizer. If you find that you are having problems with acne, consult with your health care provider on acne treatment during pregnancy.

Varicose Veins:

Varicose veins are bulky bluish veins that usually appear on the legs during pregnancy. This happens because your body is compensating for the extra blood flow that is going to your baby.

Varicose veins can be uncomfortable and sometimes painful. Unfortunately, if you have a family history of varicose veins, you may be prone to get them during your pregnancy. The good news is that you can take measures now to prevent or decrease the symptoms.

What can I do?

To prevent or decrease symptoms, you should:

Avoid standing for long periods of time
Walk as much as possible to help the blood return to your heart
Always prop your feet up on a stool when sitting
Avoid sitting for long periods of time
Wear support stockings
Get enough vitamin C (this helps keeps your veins healthy and elastic)
Sit with your legs higher than your head for at least half an hour a day
Avoid excessive weight gain

Spider Veins

Spider veins, also known as spider nevi, are minute, reddish blood vessels that branch outward. These spider veins are also caused by the increase in blood circulation.

They will usually appear on the face, neck, upper chest and arms. Spider veins do not hurt and usually disappear shortly after delivery. Spider veins appear more often in Caucasian women than in African American women. Increasing your vitamin C intake and not crossing your legs can help minimize spider veins. Spider veins may also be hereditary, in which case there is nothing you can do to prevent them.

Fortunately, these will most likely fade shortly after delivery. Laser treatment can also be done to help remove any spider veins that have not faded away.

Dry Itchy Skin During Pregnancy

As your belly grows, your skin stretches and tightens. This causes very uncomfortable dryness and itching. If you begin to experience severe itching late in your pregnancy, possibly accompanied by nausea, vomiting, loss of appetite, fatigue and/or jaundice, you should contact your doctor.

This could be a sign of cholestasis, which is related to the function of the liver. Your doctor may take blood tests to verify if you are experiencing cholestasis. Cholestasis occurs in about one in every 50 pregnancies and is not a problem after pregnancy.
If the itching is intense and spreads to your arms and legs, it could be pruritic urticarial papules and plagues (PUPP). PUPP occurs in about one in every 150 pregnancies. PUPP is itchy, reddish, raised patches on the skin that will go away after delivery.

To help alleviate your dry itchy abdomen, you should keep your abdomen moisturized. You can also use an anti-itch cream such as calamine lotion to help provide more relief.

Cholestasis can be treated with medications. To help alleviate PUPP your health care provider can prescribe oral medicine and anti-itch creams. Try taking a nice oatmeal bath to help relieve some of the discomforts.

Skin Tags

Skin tags are very small, loose growths of skin that usually appear under your arms or breasts. After pregnancy, your skin tags may disappear. If they do not disappear, there are ways to remove them.

Darkening of Freckles, Moles and Other Areas of Your Skin

Increased hormones cause changes in your skin pigmentation. You will notice that areas with dark pigmentation, such as freckles, moles, nipples, areolas, and labia, can become even darker. There is nothing you can do to prevent this from happening. If you notice that a mole or freckle changes in appearance or shape, you should contact your health care provider.

These darker areas can remain darkened after pregnancy. The change in pigmentation can be noticeable, but not drastic.

Want to Know More?

Compiled using information from the following sources:
WebMD, https://my.webmd.com/
Parents.com, https://www.parents.com/
Williams Obstetrics Twenty-Second Ed. Cunningham, F. Gary, et al, Ch. 56.

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Types of Prenatal Vitamins

APA Admin — Thu, 20 Jan 2022 17:20:19 +0000

While eating a healthy and balanced diet is one of the best ways to support a healthy pregnancy, it can be difficult to meet the daily recommended vitamin and nutrient intake. This is why many professionals suggest supplementing your diet with a quality over-the-counter prenatal vitamin while trying to conceive and during pregnancy.

With so many different types of over-the-counter prenatal vitamins available, how do you know which one is best for you? First and foremost, it is highly recommended you consult with your healthcare provider about the vitamins you’re taking. Some obstetricians will prescribe prenatal vitamins based on your individual nutritional needs, or they will be able to assist you in choosing the right over-the-counter prenatal vitamin for your pregnancy. Regardless of the brand, be sure to choose one that is manufactured in a GMP-certified facility for quality assurance.

In the meantime, we’ve compiled a shortlist of the best over-the-counter vitamins to help you discern between the various types of prenatal vitamins currently available on the market.

Organic & Vegan Vitamins

Vitamins are commonly derived from animal sources. As such, if you’re in the market for a vegan prenatal vitamin, you’ll want to ensure the nutrients contained within are all plant-based. There are also vitamins that are certified to be made from organic sources.

Many organic/vegan prenatal vitamins will be made available in tablet-form rather than capsules, as capsules are usually made from gelatin, which is derived from animal ingredients.

Keep in mind there are pros and cons to each type of vitamin. Some disadvantages associated with vitamins in tablet form include:

Limited protection (no gelatin-coating) for sensitive ingredients
Difficulty in swallowing
May cause gastrointestinal irritation
Potentially poor breakdown and absorption in the GI tract
Potential sensitivities to tablet coating(s)

Due to these disadvantages associated with tablets, it may be more suitable to find an organic/vegan prenatal vitamin that utilizes veggie capsules.

With some vitamins, you will have the choice of animal or plant-based sources, such as with vitamin D. If you are vegan, vitamin D2, or ergocalciferol, is the plant-based version you would choose. However, the animal counterpart, vitamin D3 or cholecalciferol, has been said to be better absorbed and declines in action slower than D2 (though other studies have shown that it is as effective). Therefore, it is important to be aware of the advantages and disadvantages when choosing a vegan supplement.

Prescription Prenatal Vitamins

Prescription prenatal vitamins may be an option for you during your pregnancy; however, it’s important to note that having a prescription is not a requirement.

Many women associate prescriptions with a higher quality prenatal vitamin, yet this is not always accurate.
What is important are the ingredients within the prenatal vitamin. There are multivitamins that can be an excellent prenatal vitamin because they contain adequate amounts of iodine, folate, vitamin D, vitamin B, calcium, and other vital nutrients needed in higher levels during pregnancy.

Checking in with your physician for your specific needs is always important. However, it is good to be aware that prescriptions are not always needed, as there are many natural OTC alternatives available!
One potential benefit of having a prescription for prenatal vitamins is that your insurance plan may cover most, if not all of the cost.

Over-the-Counter (OTC) Prenatal Vitamins

OTC prenatal vitamins can be purchased without a prescription at grocery stores, supercenters, and drug stores, and are usually more cost-effective than those prescribed by your doctor (unless your insurance covers the prescription vitamins).

However, it is important to keep in mind that not all prenatal vitamins are created equal—many OTC brands are formulated with lower-quality ingredients, including synthetic vitamins and mineral salts. This may take some research on your part to find the brands that are held to high-quality standards and ones that include the most necessary vitamins and minerals.

For example, research has shown that natural vitamin E is more biologically active and better retained than its synthetic counterpart. When looking at your over-the-counter prenatal vitamin, you can identify the kind of vitamin E within the formula based on the label—natural vitamin E begins with “d” (d-alpha-tocopherol), while the synthetic version begins with “dl” (dl-alpha-tocopherol).

Research shows the human placenta has the ability to deliver natural vitamin E to the fetus much more efficiently than synthetic vitamin E. Research also shows a correlation between premature babies and low vitamin E levels.

Choosing Your Prenatal Vitamin

As a soon-to-be mom, it is imperative you supplement with a high-quality prenatal vitamin to support a healthy pregnancy. The American Pregnancy Association recommends Nordic Naturals’ selection of liquid supplements including:

Vitamin D3
Omega-3D
Ultimate Omega
Children’s DHA Xtra
Artic-D Cod Liver Oil

You may find it helpful to talk with your healthcare provider as well as other expecting moms to get recommendations or to validate a prenatal vitamin you are considering.

Want to Know More?

Compiled using information from the following sources:

1. Vitamin D2 is much less effective than vitamin D3 in humans. J Clin Endocrinol Metab. November 2004. doi: 10.1210/jc.2004-0360

https://www.ncbi.nlm.nih.gov/pubmed/15531486

2. Vitamin D2 is as effective as vitamin D3 in maintaining circulating concentrations of 25-Hydroxyvitamin D. J Clin Endocrinol Metab. March 2008. doi: 10.1210/jc.2007-2308

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266966/

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Treat Gum Disease Naturally During Pregnancy

APA Admin — Fri, 10 Dec 2021 14:41:39 +0000

Gum disease is a common oral issue for adults, ranging from slight gum inflammation to serious dental issues, including losing teeth. Pregnant women can be prone to gum disease due to hormonal changes and an increase in blood flow, so it is especially important that women who are pregnant practice good oral hygiene habits. This often leads to the question of how to treat gum disease naturally during pregnancy?

Treating Gum Disease During Pregnancy

When gum disease is in its early stages, it is known as gingivitis, or inflammation of the gums. If gingivitis goes untreated, it can develop into periodontitis, a more serious issue that can destroy tissues, ligaments, and bones in the mouth that ultimately can lead to tooth loss.

Symptoms and Causes of Gum Disease During Pregnancy

Red or swollen gums
Pockets between teeth and gums
Sensitive or loose teeth
Difficulty or pain when chewing
Poor tooth alignment
Persistent bad breath

Poor oral care habits aren’t the only thing that can irritate your gums. Other contributing factors include:

Smoking
Hormonal Changes
Diabetes

How to Prevent Gum Disease Naturally During Pregnancy

Regular dentist visits for a deep cleaning to remove plaque build-up that can cause gum disease.
Talk to your doctor and dentist before seeking treatment, as doctors recommend that dental treatments occur during the second trimester if possible.
Brushing and Flossing rid the gums and mouth of bacteria, reducing or reversing the inflammation of gingivitis.
Vitamin C from fruits or a supplement can help combat gingivitis.
Vitamin A is essential in helping bones and teeth grow. Pay attention to the upper limits of Vitamin A.
Rinse daily with a fluoride-containing mouthwash. Some rinses also have antiseptic ingredients to help kill bacteria that cause plaque.

Gum Disease Treatments

Tooth Scaling and Root Planing: Your dental professional will scrape off the tartar that has built up on teeth both above and below the gum line (tooth scaling), and then smooth rough spots on the tooth roots, making it more difficult for bacteria to collect and cause more plaque and tartar buildup.

Flap Surgery: If the gum inflammation and pockets next to the teeth persist after a deep tooth-cleaning procedure, your dentist this surgery to remove tartar from the pockets that have formed alongside the teeth. The pockets are then closed with stitches, so the gum tissue once again hugs the teeth. Reducing the pockets makes it easier and more comfortable to brush and floss your teeth.

Grafts: In severe cases of periodontitis in which bone and tissue have been destroyed, you may need bone or tissue grafts to replace the infected tissue. Your graft may involve a technique called guided tissue regeneration, in which a small piece of mesh is placed between the jaw bone and gums to allow both bone and tissue to re-grow. Guided tissue regeneration helps keep the gum tissue from expanding into the area where the bone should be, so both bone and tissue grafts have room to grow.

If the bacterial infections are severe, your doctor or dentist may put you on a round of antibiotics to help combat the infection.

Doxycycline Gel: is an antibiotic treatment that kills bacteria and shrinks the pockets that periodontal disease can cause along the gum line. Your periodontist applies the gel to the pockets after a tooth scaling/root planing procedure, and the antibiotic is released gradually over a period of about a week.

Chlorhexidine Chip: is a small, antimicrobial gelatin chip placed in a tissue pocket along the gum line after tooth scaling/root planing, and the antimicrobial is released gradually over time.

Minocycline Microspheres: are tiny particles containing minocycline as an antibiotic. These are placed in the tissue pockets after a tooth scaling/root planing procedure.

Doxycycline Pill: can help prevent overactive enzymes from breaking down gum tissue after periodontal disease treatment.Oral Antibiotics

Your doctor should know which antibiotics are safe during pregnancy, but you should let your doctor know if you have any allergies before starting antibiotics. Learn more about dental work during pregnancy.

Want to Know More?

Swollen Gums During Pregnancy
Pregnancy and Dental Work

Compiled using information from the following sources:

1. National Institute of Dental and Craniofacial Research, Periodontal (Gum) Disease: Causes, Symptoms, and Treatments

https://www.nidcr.nih.gov/OralHealth/Topics/GumDiseases/PeriodontalGumDisease.htm

2. WebMD, Dental Care Before, During, and After Pregnancy

https://www.webmd.com/oral-health/dental-care-pregnancy

3. MayoClinic, Antibiotics, and Pregnancy: What’s safe?

https://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/expert-answers/antibiotics-and-pregnancy/faq-20058542

4. Natural-homeremedies.org, 6 Natural Cures For Periodontal Disease

5. MindBodyGreen, 9 Natural Ways To Treat Periodontal Disease

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Best Sleeping Positions During Pregnancy

editor — Wed, 01 Sep 2021 07:35:07 +0000

The best sleep position during pregnancy is “SOS” (sleep on side) because it provides the best circulation for you and your baby. It also places the least pressure on your veins and internal organs. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby. Plus good circulation helps reduce potential swelling, varicose veins in your legs and hemorrhoids.

How Can I Sleep More Comfortably During Pregnancy?

Keep your legs and knees bent, and put a pillow between your legs to relieve the stress on your back.

If you find that you are having problems with back pain, use the “SOS” position, and try placing a pillow under your abdomen as well.
If you are experiencing heartburn during the night, you may want to try propping your upper body with pillows.
In late pregnancy, you may experience shortness of breath. Try lying on your side or propped up with pillows.

These suggestions may not sound completely comfortable, especially if you are used to sleeping on your back or stomach, but try them out. You may find that they work. Keep in mind that you may not stay in one position all night, and rotating positions is fine.

What Sleep Positions During Pregnancy Should I Avoid?

Sleeping on your back: This can cause problems with backaches, breathing, the digestive system, hemorrhoids, low blood pressure and cause a decrease in circulation to your heart and your baby. This is a result of your growing abdomen resting on your intestines and major blood vessels (the aorta and vena cava). You can also develop sleep apnea as you put on weight.

Sleeping on your stomach: When you are farther along in your pregnancy, your breasts become more tender and your abdomen continues to grow, both making sleeping on your tummy uncomfortable. Using a donut-shaped pillow (with a hole in the middle) may help you sleep comfortably on your stomach.

Reasons for your discomfort may include:

During pregnancy, you may find yourself wrestling in bed trying to get comfortable before falling asleep. When you are pregnant your body goes through a variety of changes causing your regular sleeping positions to no longer work for you.

Increased size of the abdomen
Back pain
Heartburn
Shortness of breath
Insomnia

More Steps to Sleeping Better While Pregnant

Limit caffeine. Try not to drink coffee or caffeinated tea after 3 p.m.
Brink plenty of water. Drink lot of water through out the day, but limit intake a couple of hours before bedtime so you don’t have to wake up and go to the bathroom.
Exercise for 30 minutes. Exercise helps you sleep better, but don’t exercise within four hours of bedtime.
Relaxing activities. A warm bath, foot or shoulder massage will help you relax.
Peaceful bedroom. Keeping your bedroom dark, quiet and cool at night will help to drift off to sleep and stay asleep.

Want More Help?

Compiled using information from the following sources:

1. Nemours Foundation

https://www.kidshealth.org

1. Your Pregnancy Week by Week Fifth Ed. Curtis, Glade B., OB/GYN, et al. Week 16

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Caffeine During Pregnancy

editor — Fri, 27 Aug 2021 06:41:58 +0000

Caffeine is one of the most loved stimulants in America. But Because caffeine can raise blood pressure, pregnant women should limit caffeine during pregnancy.

Facts About Caffeine

Caffeine is a stimulant and a diuretic. Because caffeine is a stimulant, it increases your blood pressure and heart rate, both of which are not recommended during pregnancy.
Caffeine also increases the frequency of urination. This causes a reduction in your body fluid levels and can lead to dehydration.

Caffeine crosses the placenta to your baby. Although you may be able to handle the amounts of caffeine you feed your body, your baby doesn’t have the enzymes needed to metabolize caffeine.

Any amount of caffeine can also cause changes in your baby’s sleep pattern or normal movement pattern in the later stages of pregnancy. Remember, caffeine is a stimulant and can keep both you and your baby awake.

Caffeine is found in more than just coffee. Caffeine is not only found in coffee but also in tea, soda, chocolate, and even some over-the-counter medications that relieve headaches. Be aware of what you consume.

Caffeine Facts or Myths?

Statement: Caffeine causes birth defects in humans

Facts: Numerous studies on animals have shown that caffeine can cause birth defects, premature labor, preterm delivery, reduced fertility, and increase the risk of low-birth-weight offspring and other reproductive problems.
There have not been any conclusive studies done on humans; however, it is still better to play it safe when it comes to inconclusive studies.

Statement: Caffeine causes infertility

Facts: Some studies have shown a link between high levels of caffeine consumption and delayed conception.

Statement: Caffeine causes miscarriages

Facts: In 2008, two studies on the effects of caffeine related to miscarriage showed significantly different outcomes. In one study released by the American Journal of Obstetrics and Gynecology, it was found that women who consume 200mg or more of caffeine daily are twice as likely to have a miscarriage as those who do not consume any caffeine.

According to a 2015 meta-analysis, the risk of miscarriage rose by 19% for every increase of 150 mg per day of caffeine and by 8% for every increase of two cups of coffee per day.

In another study released by Epidemiology, there was no increased risk in women who drank a minimal amount of coffee daily ( between 200-350mg per day.)

Due to conflicting conclusions from numerous studies, the American College of Obstetricians and Gynecologists and the March of Dimes recommend that until more conclusive studies are done, pregnant women should limit caffeine intake to less than 200 mg per day. This is equal to about one 12 oz cup of coffee.

How much caffeine is in your favorite drinks & snacks?

Coffee, average (check the specific blend & café that you purchase from for specific levels):
- Brewed, 8 oz. | 95 – 165 mg
- Brewed, decaf, 8 oz. | 2 – 5 mg
- Espresso, 1 oz. | 47 – 64 mg
- Latte, 8 oz. | 63 – 126 mg
Dr. Pepper (12 oz) 37 mg
7 Eleven Big Gulp Diet Coke (32 oz) 124 mg
7 Eleven Big Gulp Coca-Cola (32 oz) 92 mg
Ben & Jerry’s Coffee Buzz Ice Cream (8 oz) 72 mg
Baker’s chocolate (1 oz) 26 mg
Green tea (6 oz) 40 mg
Black tea (6 oz) 45 mg
Excedrin (per capsule) 65mg

Avoiding caffeine as much as possible is your safest course of action. If you must get your fix, it is best to discuss this with your healthcare provider to make the healthiest choice for you and your baby.

Want to Know More?

Herbal Tea and Pregnancy

Compiled using information from the following sources:

1. Organization of Teratology Information Services Mother To Baby

2. Williams Obstetrics Twenty-Second Ed. Cunningham, F. Gary, et al, Ch. 8.

3. https://www.marchofdimes.com

4. Maternal caffeine consumption during pregnancy and the risk of miscarriage: A prospective cohort study. American Journal of Obstetrics and Gynecology, 198, e1-8.. Weng, X., Odouli, R. & Li, D.K. (2008).

5. Caffeine and miscarriage risk. Epidemiology, 19 (1), 55-62. Savitz, D.A., Chan, R.L., Herring, A.H. & Hartmann, K.E. (2008).

6. The Mayo Clinic: Caffeine content in coffee, tea, soda, and more.

Fullscript: Surprising Effects And Sources of Caffeine: Why it Affects People Differently

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