Diet Diary: Omega-3 fats — Recommended during pregnancy, but only in the right amount

Omega-3 fatty acids are critical for fetal neurodevelopment, and may also be important for the timing of gestation, birth weight, and better infant cognitive and visual performance. (Source: Thinkstock Images)

The benefits of omega-3 fats have been well-established. Now, the role of these essential fats, which can only be provided through diet, during pre-conception and pregnancy has also been found to be critical.

It is believed that the need for omega-3 fats increases during pregnancy. Omega-3 fatty acids are critical for fetal neurodevelopment, and may also be important for the timing of gestation, birth weight, and better infant cognitive and visual performance.

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Studies also show that most pregnant women do not get enough omega-3 fatty acids due to inadequate diet, and a lack of awareness. This may also be because of concerns around conventionally-known rich sources of omega-3 fats including fish, flaxseeds etc during pregnancy. Many women are unable to consume fish during pregnancy, owing to food aversions.

In order to achieve the desired levels, it is recommended to boost the diet with omega-3 fatty acid sources, both through vegetarian foods and fish. Reduce vegetable oils such as sunflower, safflower and corn oil. Use mustard oil, canola oil, soybean oil and rice bran oil for cooking.

Supplement with flaxseed oil or flaxseed oil capsule or fish oil capsule. A supplement of fish oil containing about 350 mg EPA (eicosapentaenoic acid) and 300 mg DHA (docosahexaenoic acid), should help meet increased requirements.

Mercury poisoning and toxicity through fish allows recommendations to be no more than two servings of low mercury fish per week during pregnancy. Flaxseeds supplementation due to estrogen-like action is contra-indicated during pregnancy.

Flaxseed oil of high quality should be taken with food, as it enhances absorption by the body. It tends to get rancid, so always keep it refrigerated. It’s therapeutic amounts range from 1 teaspoon to 1 tablespoon once or twice a day. This oil can be added to salads or sprinkled on food, but should not be cooked.

Using fish oil supplements:

* Fish oil is available in health food stores as softgel capsules.

* Look for a high quality brand, which ensures that a product meets standards for strength and purity. The two most potent forms of omega-3 are eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

* Avoid buying fish oil supplements in bulk, because they can go rancid. Also, store these in refrigerator to maximize their shelf life.

* Cod liver oil is not a replacement for omega-3 supplements and is best taken under medical supervision.

* For people who experience side effects such as belching, flatulence, diarrhea, or slightly fishy body odor, it is advisable to take smaller doses or just take them at bed time.

Good Sources of Omega-3 Fats

* Fish & fish oils

* Flaxseed oil, Mustard oil, Canola oil, Soybean oil, Rice bran oil, Sesame oil & Walnut oil

* Green leafy vegetables

* Soybeans, Rajmah, Urad dal, Lobiya

* Walnuts

* Sesame seeds, Mustard seeds

* Bajra: in moderation

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Does sexual aggression change the female brain?

Sexual aggression and violence is one of the most likely causes of post-traumatic stress disorder in women. (Source: Thinkstock Images)

Exposure to sexual violence may alter the female brain and reduce maternal behaviour needed to care for offspring, a new study suggests.

The researchers discovered that pre-pubescent female rodents paired with sexually experienced males elevated the levels of stress hormones — could not learn as well and expressed reduced maternal behaviours that needed to care for offspring. “This study is important because we need to understand how sexual aggression affects all species,” said lead author Tracey Shors from Rutgers University’s school of arts and sciences.

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“We also need to know the consequences of this behaviour in order for us to determine what we can do to help women learn to recover from sexual aggression and violence,” Shors added in the paper published in the journal Scientific Reports.

Women who experience sexual violence are more likely to suffer from depression, PTSD and other mood disorders. Thirty per cent of women worldwide have experienced some kind of physical or sexual assault in their lifetime and adolescent girls are much more likely to be victims of rape, attempted rape or assault, according to the World Health Organisation (WHO).

Researchers wanted to determine how stress associated with sexual aggression affected female rodents. According to the findings, females in this study that were exposed to the adult male throughout puberty did not exhibit as much maternal behaviour as females that did not have the social interactions.

Fewer newly generated brain cells were present in the females that had minimal maternal behaviour when compared to females that did learn to care for offspring. “Laboratory models used to measure stress in animals have traditionally looked at how stress affects males and have not reflected the kind of stress that young women experience,” she said.

Sexual aggression and violence is one of the most likely causes of PTSD in women, which is associated with decreased brain functions related to learning and memory, the study found.

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Winter Skin-Care Tips From a Pro

Oil-based creams, ointments deliver more moisture, dermatologist says

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WARNING: Why you SHOULDN’T do the Paleo ‘caveman’ diet

COULD the diet trend beloved by Hollywood but could the Paleo diet actually cause you to gain more weight?

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Nutrition tips: Potatoes can be a good source of potassium and fibre for your kid

Potatoes are good for children aged one-three years. (Photo: Thinkstock)

Potatoes tend to be well-liked by kids and can be a good source of potassium and dietary fibre for children aged one-three years, a study has found.

It showed potatoes provide eight percent of the recommended daily value of fibre — important for growth, development and overall health of children.

“It’s important that consumption of all vegetables, particularly those that are good sources of potassium and dietary fibre, be encouraged in children,” said Theresa A Nicklas from Baylor College of Medicine in the US.

“Dietary habits established during childhood often transition to adulthood, so it is hugely important to encourage children to enjoy vegetables as part of the diet in order to reap the nutrition and health benefits provided by vegetables into adulthood,” Nicklas added in the paper published in the journal Advances in Nutrition.

The research demonstrated that children aged 1-3 years consumed just 67 percent of the dietary reference intakes (DRI) for potassium and 55 percent of the DRI for fibre.

In a study of elementary school students that demonstrated students are not consuming the majority of vegetables offered to them in school lunches.

However, plate waste for white potatoes was the lowest among any type of vegetables; thus, including potatoes in school meals is one important way to help ensure children receive those key nutrients of concern.

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Late pregnancy can up your stroke, heart attack risk

Women with a late pregnancy need to be aware of their increased risk and take steps to improve their cardiovascular health. (Photo: Thinkstock)

Are you 40 and planning to go the family way? Get proper medical attention first as, according to researchers, women who delay their pregnancy until age 40 or older face a greater risk of stroke and heart attack than women who become pregnant at a younger age.

The finding is crucial at a time when more and more urban women across the world are delaying pregnancy owing to career choices.

“We already knew that older women were more likely than younger women to experience health problems during their pregnancy,” said lead researcher Adnan I Qureshi, director of the Zeenat Qureshi Stroke Institute in St Cloud, Minnesota.

“Now, we know that the consequences of that later pregnancy stretch years into the future,” Qureshi added.

To reach this conclusion, the team reviewed data from 72,221 women aged 50 to 79 enrolled in the US Women’s Health Initiative Study.

Of those, 3,306 women reported pregnancies at an advanced age and compared their rate of stroke, heart attack and cardiovascular death over the next 12 years.

Researchers found an increased risk of ischemic stroke (clot caused), hemorrhagic stroke (brain bleed), heart attack and death from all forms of cardiovascular disease in women who got pregnant at age 40 and older.

“Women with a late pregnancy need to be aware of their increased risk and take steps to improve their cardiovascular health,” Dureshi cautioned.

Doctors need to remain vigilant years later in monitoring these women’s risk factors through physical examination and perhaps more tests and earlier interventions to prevent stroke and other cardiovascular events, Qureshi added.

The research was presented at the American Stroke Association’s “International Stroke Conference 2016” in Los Angeles this week.

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Check Newborns of Women Who Visited Zika-Prone Areas for Infection: CDC

Advisory is for babies of any woman who’s been in such a locale within 2 weeks of delivery, CDC says

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