Essential fatty acids (EFA’s) in pregnancy and beyond:

Now I am reaching my 3rd trimester, I'm starting to feel the effects of carrying a bowling ball around day and night, as well as having multiple nighttime toilet trips, unexpected emotional rollercoasters, and increasing periods of fatigue throughout the day. I remember most of this from my 1st pregnancy but we lived in a flat then with no stairs and I didn’t have a 3.5 year old toddler to entertain so in many ways this pregnancy feels a lot more challenging. However what is comforting is that I now am armed with the knowledge of what I can do to help prepare my body and mind as well as my baby’s for this next stage and one of my big focuses for the 3rd trimester is trying to increase further my food sources of essential fats as well as potentially supplementing with a high quality source. ...So what exactly are EFA”s and why is it so important in pregnancy and beyond.

Fats are a loaded word these day and many of us still strive to avoid eating fats if we can but they comprise both healthy and unhealthy sources so its crucial we can differentiate to get the ones our body loves and thrives on. We need a balance of Omega 3 and omega 6, which are both essential fatty acids that are essential for foetal growth and development as well as a mothers health particularly brain health. Good levels of EPA and DHA during pregnancy are associated with:

• A healthy birth weight

• Increased gestation length

• Healthier BMI

• Improved infant visual performance

• Lower risk of allergies

Baby's brain is growing constantly from about week 7 of your pregnancy and during the 3rd trimester it triples in weight and to do this it has to rob us of the omega 3 nutrient DHA to feed this growing brain, which can also leave us mums with lower reserves, contributing to symptoms of brain fog, anxiety and depression, fatigue and lacklustre skin, hair and nails in our post-natal period

Omega 3’s including EPA, DHA and ALA are what we require most intake off in our diets, you can acquire good amounts during pregnancy and the post-natal period from omega-3-rich oils such as flax hemp and chia seed, omega enriched eggs, low-mercury fish such as salmon, anchovy, sardines, mackerel and herring 3 x a week as well as high quality supplements. For vegans, it can still be super easy to get these nutrients by going straight to the source – algae oil and seaweed (which the fish feed on, giving them their high EPA and DHA content) contain high amounts of DHA. These can also be taken in high quality supplements.

During the 3rd trimester particularly the baby’s brain grows at its highest rate and to do this it has to rob us of the omega 3 nutrient DHA to feed this growing brain, which also can leave us mums with lower reserves too, contributing to symptoms of brain fog, anxiety and depression, fatigue and lacklustre skin, hair and nails in our post-natal period. So increasing our reserves now will not only support baby's development but also help us prepare for a healthier happier post-natal period and beyond.

One of my favourite breakfast or lunch recipes, which includes some great sources of EFA’s is to top a slice of wholewheat toast or Rye bread with smashed avocado, an oily fish like left over steamed salmon, mackerel or sardines (swap out for tofu if vegan or omega enriched eggs if vegetarian), any veg of choice but I prefer cauliflower, spinach, mustard greens, broccoli (all of which are a source of omega 3) and sprinkle chopped coriander or dill along with some pumpkin, linseed or chia seeds on top. Finish with a good season with cracked black pepper and squeeze of lemon....delish!

I will also be looking to boost my intake in the 3rd trimester with a high quality algae oil supplement by Norsan – Omega 3 vegan oil which provides 2000mg of omega 3 per 1 tsp daily dose to help balance out my dietary consumption of non-sustainable fish.

If you want to feel the glow in your pregnancy, post-natal period and beyond book your free 30 minute health review with me today and learn how to feel your best self in every stage of your motherhood journey

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