Although fish oil or omega-3 fatty acids aren’t strictly a back pain issue in pregnancy, I’ve decided to write a little bit about them because of the myriad questions I get about them and of their importance for the expectant mother.

Now for a little biology lesson:We all know that an infant gets all of its nutrition from the mother during pregnancy. What a mother eats greatly is passed directly to the baby through the umbilical cord. We all know that it is important to get folic acid for spinal cord development, iron for blood supply, and calcium to help build those little bones. However, you may not know that omega-3 fatty acids are essential for brain development! Pretty important, huh?

If you want all the gory details, read on:There are 2 important types of omega-3 fatty acids for brain development and enhancement: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These fats are long chain fatty acids that we must get from food. (Our bodies aren’t able to make them.) When omega-3s are present, the brain is able to function better because it helps build the fatty sheath that surrounds a nerve (called myelin). Myelin speeds up nerve transmission and enables our brain to send more accurate and faster messages to the rest of the body.

*Omega-3 fatty acids make up 70% of a baby’s brain and the only way for a baby to obtain these necessary nutrients is from its mother. How the baby’s nervous system develops will depend greatly on how much Omega-3s the mother has during her pregnancy.Now for all the questions I routinely get about fish oil….

Why can’t I just eat more fish?Well, you certainly can. We would all do well to replace meat products in our diet with fish. However, when you are pregnant you want to limit the amount of fish you eat. High levels of mercury in fish such as swordfish, mackerel, and some tunas could cause problems to your unborn baby (called heavy metal toxicity). Those fish should be avoided. According to the FDA only low-mercury fish should be eaten while pregnant and then not more than 2 times per week. However, even eating fish twice a week will not give you a sufficient amount of Omega-3s (it’s not even enough for someone who is not pregnant!). So even if you eat fish, you should still supplement with a good omega-3 supplement.

How does my baby benefit from omega-3 fatty acids?This is one of my favorites because it really amazes people. (It still amazes me!)

Stronger immune system Better hand-eye coordination Higher IQ Fewer behavioral problems Reduced risks of asthma

Additionally there are great benefits for the mother as well….

Less risk of postpartum depression Reduced risk of breast cancer Decreased chance of pre-term labor Improved cardiovascular health

On the other hand, a deficiency in the omega-3 fats can adversely affect learning, behavior, and vision in infants

I thought omega-3s were only important during breastfeeding?They are very important during breastfeeding, but they come into play long before the baby is born.Throughout pregnancy, maternal fatty acid blood levels drop. This results from the growing infant’s need for the fatty acids to build developing brain tissue. This leaves the mother with depleted stores of essential fatty acids for her own nervous system health (her body will actually strip her own nerves of the fatty acid to provide it to her infant during pregnancy and while breastfeeding). When her system is depleted of these fatty acids, they are not easy to replenish.

As a result of this, with each pregnancy, omega-3 supplies in mother and, therefore, baby, are decreased. Mothers with low fatty acid levels have been shown to have higher levels of postpartum depression because of the difficulty the nerves have to pass accurate messages. Because of this, it becomes even more important for mom to supplement her omega-3 intake during pregnancy, particularly in the 3rd trimester when fetal brain development is most rapid.

There are so many types of fish oil out there, how do I know which one is best?When looking for an omega-3 supplement, one needs to find pharmaceutical-grade. This denotes the highest level of purity attainable in these supplements avoiding damaging mercury and PCBs as much as possible. I personally recommend Nordic Naturals to my pregnant patients. I like them because they exceed industry standards, they are of the highest purity, they are used most often by researchers, and lastly, they taste good! (They are strawberry or lemon-flavored, so you don’t get the “fishy burps” you often get with other products.)

About the Author

Dr. Jason B. Richards is regarded as an expert in the treatment of the pains of pregnancy. He has a practice specializing in treatment of back pain, sciatica, and pelvic pain in pregnant women. His practice is Keystone Chiropractic in North Haven, CT.

He graduated Summa Cum Laude from the University of Bridgeport College of Chiropractic and has advanced training in neurology, pediatrics, and pregnancy.

Dr. Richards is in great demand as a speaker. He regularly speaks to groups of pregnant women to encourage them to have healthy and active pregnancies. He believes that pregnancy does not sentence a woman to 9 months of pain. His blog http://backpainandpregnancy.blogspot.com

The big question is how soon can you start? It all depends on the type of delivery that you had, your present condition, and whether your body is capable of exercising or not. If you were active during your pregnancy period, exercise regularly and had a normal delivery, you may feel ready to start exercising in as little as two to four weeks after delivery. However, if you did not stick to your fitness routine, had a c-section delivery, you will take longer to build up your body and mind.

For weight loss, you should ease into an exercise routine, by taking 15-20 minute walks three days a week. You should slowly increase the duration of your routine. To start with, you can begin with walking and exercises for your abdomen, lower back and pelvic muscles. Do what you can manage, even if it is for just 10 minutes. As you get stronger, you can increase the time duration and with your doctor’s approval, you can move on to 50 to 60 minutes of exercise, for four to five days a week.

Some Basic Exercises After Pregnancy

Pelvic Floor Strengthener: this exercise improves your pelvic region circulation. It is a very simple exercise, in which you have to lie down on the ground, facing ceiling and bend your knees, resting your feet on the ground. Now tighten your vaginal muscles, as if you are trying to hold urinary flow. Hold for a few seconds and then release.
Head and Shoulder Raises: this work out is a perfect solution to shape up your abs and look good after pregnancy. Just lie down on the floor, keeping your knees bent and hands behind your head. Take a deep breath and when you exhale, tighten your abdominal muscles, lifting your head and shoulders off the floor. Now slowly come back to your original position.

Following are some weight loss tips for you:

Once you start exercise, weigh yourself only once a week, to keep the depression of slow weight loss at bay.
Praise yourself for small goals and achievements.
Do not go for crash diets or celebrity diets. If you are breastfeeding your baby, you will need to eat about 500 calories more everyday. If your diet is not adequate, you are more likely to experience fatigue and listlessness.
Enjoy the sex after pregnancy. It is a fun work out in disguise.
Before starting the abdominal or pelvic exercises, do consult your doctor.
Try to exercise early in the morning or late in the evening, when it is cooler. Wear light and comfortable clothing.
Drink plenty of water, both before and after you exercise, so that you do not get dehydrated.
Stop exercising and call your doctor, if you have severe pain, increased vaginal bleeding, faintness, nausea, breathlessness, and extreme fatigue and muscle weakness.

If you are able to focus on healthy diet and exercise after pregnancy, you may be able to enjoy the true joy of bringing up your child.