Other nutrients found in seafood—including protein, calcium, vitamin D and iron—help build bones and muscles. This guide will show you tasty ways to meet your seafood needs so you and your baby can maximize the many benefits of fish.

Why Fish is Healthy for the Baby

Research shows that moms-to-be who eat fish 2-3 times each week during pregnancy have babies who reach these milestones more quickly:

The most popular types of seafood in the U.S. are all safe and healthy to eat during pregnancy.

Women who are pregnant or breastfeeding can eat both white (albacore) and light canned/pouched tuna as part of a variety of their 2-3 servings of seafood each week.

Top 10 Species of Seafood Consumed by Americans

1. Shrimp
2. Salmon
3. Canned/Pouched tuna
4. Tilapia
5. Pollock
6. Pangasius
7. Cod
8. Crab
9. Catfish
10. Clams

Fish to Avoid When Pregnant

The following fish should be avoided during pregnancy because they are higher in mercury, which can be harmful at very high levels.

• Shark
• Swordfish
• King mackerel
• Tilefish
• Bigeye tuna (found in sushi)
• Marlin
• Orange roughy

Most Americans do not typically eat these fish, and there are many other seafood options you can enjoy.

What to Eat When Pregnant

To get the nutrients you and your baby need, it’s important to eat a variety of foods that are full of vitamins and minerals.

The Mediterranean Diet Pyramid shows examples of delicious and healthy food choices, including seafood.

Experts recommend the following weight gain for moms-to-be:

Most women only need about 300-400 extra calories a day during pregnancy.

These extra calories should come from a variety of healthy foods, like the following snack examples:

Sushi While Pregnant

Can You Eat Sushi While Pregnant?

Sushi is generally safe to eat during pregnancy—but stick with sushi that includes vegetables and cooked seafood. As with cooked fish, pregnant women should avoid sushi that contains shark, swordfish, king mackerel, tilefish, bigeye tuna, marlin and orange roughy. To reduce your risk of getting sick from food during pregnancy, do not eat any raw meats or raw seafood.

There are many kinds of cooked sushi. Just be sure to ask your server for cooked sushi and look for the “cooked” sticker when buying sushi from a grocery store.

Eating Out While Pregnant

Seafood can be a healthy choice when eating out. If you’re still learning how to cook fish at home, work towards the goal of eating seafood 2-3 times each week by ordering it at restaurants. In addition to cooked sushi, look for the following popular and healthy seafood menu items:

• Seafood tacos
• Fish burgers and sliders
• Seafood pasta
• Shrimp stir-fry
• Mac-n-cheese with lobster, tuna or salmon
• Grilled fish kabobs

Foods to Buy While Pregnant

Grocery shopping and Meal Planning for the Expecting Mom

Seafood contains nutrients you and your baby need, whether it is fresh, frozen, or canned. Frozen fish is quickly frozen at its peak freshness, meaning that the nutrients are sealed in. Thaw fish properly for optimal safety, texture and taste.   

• When you buy cold items, like fresh fish, purchase them last so they stay cool longer.

• It’s best to thaw frozen seafood in the refrigerator overnight. If you need to thaw quickly, place frozen seafood in a sealed plastic bag and immerse in cold water for a short time.

Ideas for Lunch, Dinner and Snacks

Growing taller is often considered an indication of being strong and healthy. While children participate in sports and gym classes at school, it’s often food that they neglect. Some kids are picky eaters, while some parents tend to leave certain foods that can contribute to their child’s exponential growth. Let us take you through 5 common foods that can aid your child’s height and help them grow to their fullest:

1. Eggs

Protein is the building block of a child’s physical growth and eggs are full of protein. Rather than giving just milk and cereal or bread-jam in the breakfast, make a hearty omelet for your child with a multigrain toast and a glass of milk to give him/her a healthy dose of proteins, complex carbs and calcium. Your child will also stay full and focused on studies.

2. Yogurt

Make yogurt or curd a part of your child’s lunch. The probiotics keep your child’s gut healthy and that is where whole health starts. Yogurt is rich in both vitamin-D and calcium and therefore is essential for strong bones and great height.

3. Milk

Milk is an essential part of your child’s diet. Ensure s/he gets at least two glasses of milk every day to make certain the required calcium, vitamin-D and protein intake. Fortify the glass of milk with almonds and saffron for more nutrition and natural antibiotics.

4. Soy

Soy is rich in plant based protein and aids muscle growth in young kids. If your child is lactose intolerant and unable to digest dairy milk, then opt for soy milk to replenish vitamin-D, calcium and protein in his or her diet. Also opt for soybean and other soy products to create yummy recipes for your children.

5. Fruits

Fresh and seasonal fruits are full with vitamins and minerals that are required for synthesis of protein in the body. Give your children at least 2-3 fruits every day. They will get continuous supply of multivitamins in the most natural way, and will stay full and avoid processed foods that hamper their growth.

Healthy eating, along with regular physical activity, can help you look after your diabetes. It can also help you manage your weight and other risk factors, such as high cholesterol and triglyceride levels. Healthy eating for people with diabetes is no different from what is recommended for everyone else. There is no need to prepare separate meals or buy special foods – the whole family can enjoy the same healthy meals.

To make healthy food choices:

» eat regular meals in the amounts that are right for you

» choose high-fibre, lower glycemic index carbohydrate foods

» limit foods that are high in saturated fat and choose healthy fats

» include lean protein foods with your meals

» choose foods low in added salt (sodium) and avoid adding salt to your food.

» fill a quarter of your plate with a carbohydrate food that has a lower glycemic index (GI), such as pasta, basmati rice, quinoa, noodles, legumes (such as chickpeas, kidney beans, lentils), barley, corn, low-GI potato/sweet potato. Include healthy fats and oils as part of a balanced meal – such as olive oil in cooking or as a salad dressing, avocado as a spread or nuts in a stir-fry or salad.

According to Dr Michael Mosley: “We’ve been taught to pile our plate with starchy foods but it’s the white, refined carbs in this food group that can really make your blood sugars soar,” he says. “If you’re healthy, you can certainly eat starchy foods but if your blood sugars are raised, you might want to cut them down.”

What kind of vegetables should I eat?

Dr Mosley recommends filling your plate with lots of vegetables instead of loading up on rice, pasta and bread. “Vegetables contain carbs but are rich in fibre, vitamins and minerals. If we increase [our intake of vegetables], nutrient levels go up and unnecessary processed foods go down.”

Accredited Practicing Dietitian, Joyce Haddad, also advises people with type 2 diabetes to increase the number of vegetables they eat with low-GI selections.

“Cauliflower is one vegetable that’s really versatile so it would be my first vegetable to be recommended,” Haddad, director of A Dietitian’s Mission, tells SBS.

“If you eat 100 grams of cauliflower, you’re only getting less than five grams of carbohydrates. Another vegetable that’s great for people with type 2 diabetes to eat is celery: it’s a really healthy snack option as it’s only got three grams of carbohydrates per 100 grams.”

Eggplants may also help stabilise your blood sugar levels. The high fibre content of this vegetable can slow the rate of digestion and absorption in the body. A slower absorption rate can keep blood sugar levels steady and prevent spikes.

Studies also suggest that the natural plant compounds found in vegetables like eggplant could reduce sugar absorption and increase insulin secretion. Both of these functions may help lower blood sugar.

“Fruit is great if you’re healthy but if you have weight to lose, then switching to less sugary fruits like apples and berries might be wise.”

What about fruit?

Fruit may be a contentious issue for those living with diabetes, according to Dr Mosley. That’s because not all fruit is created with equal sugar contents.

“Fruit is great if you’re healthy but if you have weight to lose, then switching to less sugary fruits like apples and berries might be wise.”

For example, mangoes are quite high in natural sugars: one average-sized mango contains 45 grams of sugar. To put that in comparison with other fruits, one cup of grapes has 23 grams; a cup of raspberries has five grams; a whole avocado contains 1.33 grams of sugar.

“If you are young and slim so you can get away with it [but] you can’t particularly [consume lots of mangoes] if you have problems with your blood sugar levels.”

Is meat okay?

Dr Mosley also advises that 20 per cent of a diabetes-friendly diet should consist of high-quality lean protein.

Diabetes NSW offers protein guidelines online for people living with type 2 diabetes. It states that lean meat is okay if you consume less than 350 grams per week. But beans and lentils, tofu, and fish and seafood can be eaten more often as they are heart-healthy protein sources. Eggs can be consumed but restricted to under seven per week.

Processed meats should be limited.

Diabetes Australia explains that lean protein foods do not break down into glucose, so they do not directly raise blood glucose levels. However, the organisation states that some protein sources also contain carbohydrates (legumes, yoghurt and lentils) and therefore, may still have an effect on blood glucose levels.

It’s also important to note that people with diabetic nephropathy should exercise caution when eating protein and salt, as these foods are typically restricted.

If in doubt, get support

While it’s not necessary for people with type 2 diabetes to cut foods from their diet entirely for the sole purpose of weight loss, it’s a good idea to be aware of the sugar content of food so you can moderate the quantity consumed accordingly.

Haddad also reminds people with type 2 diabetes to remember that even though there are some general tips common among all healthy diets, a personalised approach that focuses on an individual’s holistic diabetes picture is best.

“Healthy eating shouldn’t be a one-size-fits-all approach,” Haddad explains. “It definitely needs to be personalised.

“…You just have to find the right people to help you on this journey. If you need help, get support from health professionals who will make the process [of dieting and weight loss] easier for you.”

SAM-e is short for S-adenosyl-L-methionine, a molecule that is essential for the function of virtually every cell in the body. Often referred to as the “universal methyl donor”, SAM-e provides methyl groups for over 100 different enzymatic reactions and essential processes such as DNA metabolism and neurotransmitter synthesis. Recent research has shown that SAM-e can be a highly effective way to treat depression and various mood disorders.

For more than eight years, Richard P. Brown, M.D., associate professor of clinical psychiatry at Columbia University College of Physicians and Surgeons, has used the natural dietary supplement SAM-e to treat more than an estimated 400 patients suffering from depression, many of whom were treatment-resistant. Brown said that considering SAM-e’s efficacy in treating depression, its mild side-effect profile, and its ability to boost antioxidants and protect DNA through methylation, this nutrient has advantages over prescription antidepressants.

Methyl groups from SAM-e are essential for the synthesis and function of neurotransmitters – “brain chemicals” that are used for stimulating and sustaining mood, focus, memory, cognition and sleep. Major imbalances in neurotransmitters are associated with conditions including depression, schizophrenia and Alzheimer’s disease.

Major Depressive Disorder is frequently treated with SSRI medications, and SAM-e is considered a beneficial co-treatment. A 2010 study found that SSRIs were more effective in patients who also took SAM-e [5].

A smaller study in 2004 looked at the effects of taking SAM-e for major depressive disorder in people with HIV/AIDS. The participants took SAM-e for 8 weeks and the results showed a rapid improvement in symptoms with few side effects [6].

Hereditary disease, schizophrenia may be linked to DNA methylation issues. SAM-e has researched as a co-therapy in the treatment of schizophrenia, and a key study has shown a reduction in aggressive behaviour after 8 weeks of a 800mg dose per day [7].

Studies have shown that SAM-e levels are often low in patients with Alzheimer’s Disease. Supplementation has been seen to improve cognitive performance and decrease aggressive behaviour in clinical trials [8] [9].

SAM-e for Joint Pain

Osteoarthritis (OA) attacks the cartilage of large joints, such as knee or hip. It causes joint pain and stiffness, which reduce patients’ quality of life [19].

A review of clinical studies with over 20,000 patients supports the use of SAM-e for osteoarthritis. It has the same effect as commonly-used NSAIDs with fewer side effects [20, 21].

In a Cochrane review of four trials with 656 patients, SAM-e moderately improved pain and joint function, compared with placebo [22]. Additionally, several animal studies have shown that SAM-e can stimulate the production of cartilage, which shows promising results and will help all manner of arthritis patients.

Given that long-term treatment with NSAIDs and other painkillers may cause stomach ulcers and other adverse effects, SAM-e could be a safer yet equally effective alternative [23].

SAM-e for Cardiovascular Health

High levels of homocysteine is a risk factor for cardiovascular disease. Hyperhomocysteinemia  – excessive levels of homocysteine in the blood – has been shown to cause damage to walls of blood vessels.

A study in 2014 also found a connection between elevated serum homocysteine and central arterial stiffness in an elderly population – a big risk factor for atherosclerosis [14]. As covered above, SAM-e is converted into homocysteine through the methionine cycle and methylation pathway – so wouldn’t high levels of SAM-e lead to elevated homocysteine levels? As it turns out, no! Rather than causing a boost to homocysteine levels in the body, SAM-e has been shown to actually lower homocysteine levels by up-regulating its complete conversion into cysteine and the antioxidant glutathione [15].

A 2009 study demonstrated that healthy subjects who took SAM-e supplements did not have increased plasma homocysteine levels. Instead, the SAM-e supplementations was linked to an increase of co-factors in homocysteine metabolism, therefore having the potential to reduce total homocysteine levels [16].

SAM-e for Liver Disease

Most SAM-e is produced in the liver, and this may be because SAM-e has a huge role to play in protecting the liver against damage and disease.

A meta-analysis of SAM-e supplementation in liver disease concluded that SAM-e can reduce some liver enzymes that are characteristically elevated in liver disease. However, the results also suggested that SAM-e was NOT more effective than common medications for liver disease. It may play a role as a co-therapy but should not be used in place of conventional treatment [17].

A study in 2011 showed that SAM-e could improve the effects of medical treatment for viral hepatitis C in patients who were previously not responding to treatment [18].

On the flipside, SAM-e doesn’t appear to be an effective treatment for alcohol liver disease. A 24 week double-blinded, randomised, placebo-controlled trial showed that SAM-e supplementation was no more effective than taking placebo for the treatment of alcoholic liver disease. Abstinence was shown to be the most effective treatment.

How to Take SAM-e Supplements

Here’s the rub: SAM-e has poor bioavailability. When taking an oral SAM-e supplement, it must be metabolized through first-pass liver detoxification – and this is where a lot of it is destroyed before it can move into the general circulation. Of course supplement companies account for this by stuffing a lot of SAM-e into each product. However, the amount of SAM-e that makes it into the blood stream will always differ between individuals. If possible, choose a high absorption formula such as Actif 40x Absorption SAM-e to ensure the highest results.

SAM-e dosage

Starting with a dose of 200mg per day and working up to 400mg – 600mg per day is generally considered to be safe and effective for most people. Speak to your practitioner for personalized dosage advice.

References

[1] Moore, L. D., Le, T., & Fan, G. (2013). DNA Methylation and Its Basic Function.Neuropsychopharmacology, 38(1), 23–38. http://doi.org/10.1038/npp.2012.112

[2] Lozano-Sepulveda, S. A., et al. (2016) S-adenosyl-L-methionine modifies antioxidant-enzymes, glutathione -biosynthesis and methionine adenosyltransferases-1/2 in hepatitis C virus-expressing cells. World J Gastroenterology, 22:14, 3746- 3757. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814737/

[3] Ham, M.S., Lee, J.K., & Kim, K.-C. (2013). S-adenosyl methionine specifically protects the anticancer effect of 5-FU via DNMTs expression in human A549 lung cancer cells. Molecular and Clinical Oncology, 1(2), 373–378. http://doi.org/10.3892/mco.2012.53

[4] Pfalzer, A. C., Sang-Woon, C., Tammen, S. A., Park, L. K., Bottiglieri, T., Parnell, L. D., & Lamon-Fava, S. (2014). S-adenosylmethionine mediates inhibition of inflammatory response and changes in DNA methylation in human macrophages. Physiological Genomics, 46(17), 617-623. https://www.ncbi.nlm.nih.gov/pubmed/25180283

[5] Papakostas, GI., Mischoulon, D., Shyu, I, Alpert, J.E. & Fava, M, (2010). S-adenosyl methionine (SAMe) augmentation of serotonin reuptake inhibitors for antidepressant nonresponders with major depressive disorder: a double-blind, randomized clinical trial. American Journal of Psychiatry, 167(8), pp: 942-8. DOI: http://doi.org/10.1176/appi.ajp.2009.09081198

[6] Shippy, R. A., Mendez, D., Jones, K., Cergnul, I., & Karpiak, S. E. (2004). S-adenosylmethionine (SAM-e) for the treatment of depression in people living with HIV/AIDS. BMC Psychiatry, 4, p. 38. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535560/

[7] Strous, R.D., Ritsner, M.S., Adler, S., Ratner, Y., Maayan, R., Kotler, M., Lachman, H. & Weizman, A. (2009). Improvement of aggressive behaviour and quality of life impairment following S-Adenosyl-Methionine (SAM-e) augmentation in schizophrenia. European Neuropsychopharmacology, 19(1), pp: 14-22. DOI: https://doi-org.ezproxy.endeavour.edu.au/10.1016/j.euroneuro.2008.08.004

[8] Rudolph, M. L., Rabinoff, M., & Kagan, B. L. (2011). A prospective, open-label, 12 week trial of S-adenosylmethionine in the symptomatic treatment of Alzheimer’s disease. Neuroscience & Medicine, (3), 222.   https://www.researchgate.net/publication/276488559_A_Prospective_Open-Label_12_Week_Trial_of_S-adenosylmethionine_in_the_Symptomatic_Treatment_of_Alzheimer’s_Disease

[9] Shea, T. B., & Chan, A. (2008). S-Adenosyl Methionine: A Natural Therapeutic Agent Effective Against Multiple Hallmarks and Risk Factors Associated with Alzheimer’s Disease. Journal Of Alzheimer’s Disease, 13(1), 67-70. https://www.ncbi.nlm.nih.gov/pubmed/18334758

[10] Jacobsen, S., et al. (1991) Oral S-adenosylmethionine in primary fibromyalgia. Double-blind clinical evaluation. Scand J Rheumatol 20:4, 294–302.  https://www.ncbi.nlm.nih.gov/pubmed/1925418

[11] O’Malley, P. G., et al. (2000) Treatment of fibromyalgia with antidepressants: a

meta-analysis. J Gen Intern Med, 15:9 , 659–666. https://www.ncbi.nlm.nih.gov/pubmed/11029681

[12] Volkmann, H., et al. (1997) Double-blind, placebo-controlled cross-over study of intravenous S-adenosyl-l-methionine in patients with fibromyalgia. Scand J Rheumatol., 26:3, 206–211.  https://www.ncbi.nlm.nih.gov/pubmed/9225876

[13] Sarac, A. J. & Gur, A. (2006) Complementary and alternative medical therapies in fibromyalgia. Curr Pharm Des, 12:1, 47–57. https://www.ncbi.nlm.nih.gov/pubmed/16454724

[14] Zhang, S., Bai, Y.-Y., Luo, L.-M., Xiao, W.-K., Wu, H.-M., & Ye, P. (2014). Association between serum homocysteine and arterial stiffness in elderly: a community-based study. Journal of Geriatric Cardiology : JGC, 11(1), 32–38. http://doi.org/10.3969/j.issn.1671-5411.2014.01.007

[15] Obeid, R. (2013). The Metabolic Burden of Methyl Donor Deficiency with Focus on the Betaine Homocysteine Methyltransferase Pathway. Nutrients, 5(9), 3481–3495. http://doi.org/10.3390/nu5093481

[16] Thompson, M. A., Bauer, B. A., Loehrer, L. L., Cha, S. S., Mandrekar, J. N., Sood, A., & Wahner-Roedler, D. L. (2009). Dietary Supplement S-Adenosyl-l-Methionine (AdoMet) Effects on Plasma Homocysteine Levels in Healthy Human Subjects: A Double-Blind, Placebo-Controlled, Randomized Clinical Trial. Journal of Alternative and Complementary Medicine, 15(5), 523–529. http://doi.org/10.1089/acm.2008.0402

[17] Guo, T., Chang, L., Xiao, Y., & Liu, Q. (2015). S-Adenosyl-L-Methionine for the Treatment of Chronic Liver Disease: A Systematic Review and Meta-Analysis. Plos ONE, 10(3), 1-17. http://doi.org/10.1371/journal.pone.0122124

[18] Feld, J. J., Modi, A. A., El-Diwany, R., Rotman, Y., Thomas, E., Koh, C., … Liang, T. J. (2011). S-adenosyl methionine improves early viral responses and interferon-stimulated gene induction in hepatitis C nonresponders. Gastroenterology, 140(3), 830–839.e3. http://doi.org/10.1053/j.gastro.2010.09.010.

[19] Medici, V., et al. (2011). S-adenosyl-L-methionine treatment for alcoholic liver disease: a double-blinded, randomized, placebo-controlled trial. Alcoholism, Clinical And Experimental Research, 35(11), 1960-1965. https://www.ncbi.nlm.nih.gov/pubmed/22044287

Until recently, the main supplements recommended for pregnancy were folic acid and iron. Increased blood volume and the developing placenta place large demands on iron stores, and maternal folic acid (ideally taken before conception) helps prevent spina bifida and other neural tube defects.

In recent years, the National Institute of Health (NIH) lists recommended daily intakes of various nutrients for pregnant and breastfeeding women based on the latest available scientific evidence. The key nutrients for pregnant women are as follows:

Many studies have shown that diets rich in foods that contain vitamin E are associated with a lower risk of Alzheimer’s disease. New mothers are advised to take vitamin E to help aid with mood and reduce stress. But vitamin E can also work wonders when it comes to your hair, skin and nails. Vitamin E is one of the most important antioxidants and participates in formation of collagen, which makes your skin look elastic and youthful. Dr. Stafford R. Broumand, a New York City-based cosmetic and plastic surgeon, echoes the evolution of the super vitamin, explaining, “Vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta- tocopherol and alpha-, beta-, gamma-, and delta –tocotrienol). Tocopherol is the only form that is recognized to meet human requirements. However, most Vitamin E oils do not contain all eight forms.”

So how can we get the most out of vitamin E? Supplement products containing tocopherol, such as Actif Postnatal Vitamin, effectively reduce stress and improve skin appearance. Alternatively, natural organic foods provide amazing daily supply of this super vitamin.

Aim for five to nine daily servings of all kinds of fruits and vegetables—especially these 10 superstars:

Certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your balanced diet may help ease the symptoms of your arthritis.

Fish oil

Experts estimate that almost 27 million people in the United States have osteoarthritis, and that about 60 percent of them are women. Before age 55, more men tend to have osteoarthritis, but after age 55 the number of women with the condition far surpasses the number of men.

Men are more prone to experience arthritis in their hips, while women tend to have it in the knees or hands.

There are several reasons why these differences occur. They include:

• Biology. Women’s bodies are designed to give birth, and that means the tendons in their lower body are more elastic than men’s. “As a result, the joints probably move around a little more,” says Yusuf Yazici, MD, a rheumatologist at New York University Hospital for Joint Diseases in New York. When the joints have less stability, they’re more prone to injury.
• Genetics. Osteoarthritis seems to run in families, and there appears in particular to be a genetic link among women. Women whose mothers developed osteoarthritis will probably find that they will develop it in the same joints at around the same age as she did, Yazici says. Researchers have found that hand and knee osteoarthritis have specific genetic links.
• Hormones. Researchers believe that female hormones have an effect on the cartilage that sits between the bones of the joints and cushions the bones to prevent pain and allow the joints to move about smoothly. In laboratory studies of cells that form cartilage, experts have found that the female hormone estrogen protects cartilage from inflammation, Dr. Shikhman says. Inflammation can lead to osteoarthritis. But after menopause, when women’s estrogen levels go down, they lose that protection and may have a higher risk of developing osteoarthritis even if they are on hormone-replacement therapy (HRT).

The study also found that women who started menstruating at age 11 or earlier had a 9 to 15 percent higher risk of needing hip and/or knee replacement surgery as an adult. Additionally, women who used hormone-replacement therapy after menopause were at significantly higher risk for hip and knee replacement surgery.

Giving birth was another risk factor for osteoarthritis found in this study. Researchers calculated that with each birth, the woman’s risk of needing knee replacement rose by 8 percent, and for hip replacement by 2 percent.

Although taking birth control pills seemed to have no effect on osteoarthritis risk, using HRT increased the risk that a woman would undergo knee replacement by 58 percent, and hip replacement by 38 percent.

Women—and all adults—can take steps to feel healthier and decrease their joint pain. If you’re struggling with ways to manage your arthritis or joint pain, act early instead of waiting for further complications.

You’ve probably heard that one of the benefits of glucosamine and chondroitin is to help relieve symptoms of osteoarthritis. Previous study found that glucosamine treatment appears to provide a moderate benefit for osteoarthritis sufferers, and chondroitin treatment provides significant benefit.

But new research indicates there may be a way to significantly boost the benefits of glucosamine – by combining it with omega-3 fats such as fish oil, or my favorite, krill oil.

Supposedly, this is the first study looking at the synergistic effect of these two supplements in combination, and it seems logical that they would provide better pain relief when used together.

Omega-3 is widely recognized for its anti-inflammatory properties, and glucosamine is a precursor for glycosaminoglycans, which are a major component of joint cartilage, which explains why it can help prevent the cartilage degeneration that occurs with osteoarthritis.

What is Osteoarthritis?

Arthritis is a very common health problem that sends over 20 million people to their physician’s office each year. But it’s important to realize that “arthritis” is divided into two primary types: osteoarthritis, also known as degenerative joint disease (DJD); the wear-and-tear form of arthritis, and rheumatoid arthritis (RA).

These two types are completely different, even though they have some similarities.

They both affect the joints and can be connected with joint stiffness, pain, inflammation and swelling. However, their underlying causes are distinctly different.

Osteoarthritis usually occurs in older individuals, but can also be caused by repetitive stress or acute trauma. Rheumatoid arthritis, on the other hand, can affect you at any age, including children. Fortunately, juvenile rheumatoid arthritis (JRA) is relatively rare.

Understanding the differences between the two types of arthritis will help you distinguish which one you have, and can help you choose between treatment options.

Osteoarthritis – OA is a degenerative joint disease that usually affects the distal joints, or the joints at the end of your fingers and toes, not the middle ones.

Additionally, it’s not symmetrical, so typically you may have it on just one joint, or on one hand or foot and not the other.

If you have osteoarthritis, the cartilage within your joint is progressively being damaged, and the synovial fluid that keeps your joints lubricated and cushioned is typically reduced as well.

The pain is a result of your bones starting to come into contact with each other as cartilage and synovial fluid is reduced.

Rheumatoid arthritis – RA, on the other hand, is an autoimmune disease that causes your body to break itself down. Therefore, it tends to be bilateral and symmetrical, meaning it’s the same on both sides of your body.

If you only have a specific joint affected on one side of your body it’s probably osteoarthritis, not RA.

RA also affects your middle joints, and is associated with joint deformities, especially your hands and fingers. It can be very crippling, and people do die from rheumatoid arthritis, so it’s not something to be treated lightly.

Omega-3 and Glucosamine – A Powerful Combination for Osteoarthritis

Your body is fully capable of rebuilding cartilage and synovial fluid, but in order to effectively do so it needs the proper building blocks.

In case of osteoarthritis, your body needs glucosamine to rebuild both cartilage and synovial fluid, so correcting this deficiency by using a high quality supplement can definitely be helpful. Together with the anti-inflammatory properties of omega-3, the pain you experience may be significantly reduced as your condition improves.

In this latest study, participants with moderate-to-severe hip or knee osteoarthritis who received 1,500 mg of glucosamine sulfate along with 200 mg of omega-3 had greater pain reduction and fewer OA symptoms (morning stiffness, pain in hips and knees) than those who took glucosamine by itself.

In her article, Dr. Northrup quotes researcher Joerg Gruenwald, Ph.D. as saying:

“Omega-3 fatty acids inhibit the inflammation process in OA, whereas glucosamine sulfate further supports the rebuilding of lost cartilage substance.”

Other Treatment Options that Work for Both Types of Arthritis

Some of the other treatment methods available are appropriate for both RA and OA, as both involve joint pain, swelling and inflammation. Hence the typical anti-inflammatory approaches such as non-steroidal anti-inflammatories (NSAIDs) and analgesics, like Tylenol, can be used for either.

However, while these can relieve pain – and there’s a lot to be said for pain relief – it’s very important to understand that the regular, chronic use of these types of medications are associated with significant, and very serious, side effects such as kidney and/or liver damage. In the U.S. overuse of analgesics such as these are very common sources of kidney failure.

NSAIDs also kill some 30,000 people every year due to bleeding ulcers, and the oral drugs have been linked to a host of problems, including heart failure — Vioxx and Celebrex being prime examples of these very real dangers.

Omega-3 is recommended for either type of arthritis, as it helps prevent inflammation in general. In addition, the following approaches should be used:

Nutritional typing – Your unique biochemistry and genetics influence the ratio of fat, protein and carbohydrates your body needs to thrive, so eating for your nutritional type will ensure that you get the optimal nutrient ratio out of your diet.

Safe symptomatic approaches for pain –Acupuncture, for example, is a safe and typically effective treatment method for pain.

Herbs and some spices or oils can also be helpful against pain and inflammation. Just remember, they are not treating the cause, only the symptoms.

Here is a list of safe alternatives that may help:

• Boswellia – Also known as boswellin or “Indian frankincense,” this Indian herb is particularly useful against arthritic inflammation and associated pain.
• Ginger – This herb is anti-inflammatory and offers pain relief and stomach-settling properties. Fresh ginger works well steeped in boiling water as a tea or grated into vegetable juice.
• Bromelain: This enzyme, found in pineapples, is a natural anti-inflammatory. It can be taken in supplement form, but eating fresh pineapple may also be helpful.
• Cetyl myristoleate (CMO): This oil, found in fish and dairy butter, acts as a “joint lubricant” and an anti-inflammatory.
• Evening primrose, black currant and borage oils: These contain the essential fatty acid gamma linolenic acid (GLA), which is useful for treating arthritic pain. It is reasonable for many to take these as a supplement, particularly if you struggle with dry skin in the winter, as this is a strong indicator that you are deficient in these fats. 
• Cayenne Cream: Also called capsaicin cream, this spice comes from dried hot peppers. It alleviates pain by depleting the body’s supply of substance P, a chemical component of nerve cells that transmits pain signals to the brain.

1. Spirulina

Spirulina is an organism (algae) that grows in both fresh and salt water.

Just like plants, they can produce energy out of sunlight, via the process called photosynthesis.

Spirulina was consumed by the Aztecs back in the day, but became popular again when NASA proposed that it could be grown in space and used by astronauts.

A standard daily dose of spirulina is 1-3 grams, but doses of up to 10 grams per day have been used effectively.

This is what spirulina looks like, in both tablet and powder form:

It is actually quite amazing how nutritious it is:.

• Rich in Complete Protein and B12– Spirulina is 70% full protein by biomass. Often used as a supplement for those who consume poor quality or limited amounts of meat in their diet, Spirulina is also one of the few plant sources of essential vitamin B12. Because of it’s highly digestible composition, the hardy protein found in this algae is high in net protein utilization and efficiency ratio, allowing all of the amino acids to be readily utilized without cooking.

• High in Fatty Gamma Linolenic Acid (GLA)- Few foods contain this substance, an omega-6 fatty acid that plays a crucial role in brain function, reproductive health, growth and development, skin and hair growth, bone health, and metabolism regulation. Spirulina contains the full form of this fatty acid allowing for efficient absorption and potent effect.

• Unique Phytochemical Phycocyanin- This outstanding phytochemical is the pigment which gives spirulina it’s blue hue. It is unique to spirulina and studies have found it to be useful to brain function, heart health, immune system strengthening, and in supporting bone marrow function for building blood cells. In mammals phycocyanin is converted into phycocyanorubin, an antioxidant that is helpful in protecting the tissues from free radicals.

2. Chlorella

Which One Wins?

As you can see, the above superfoods share many similar characteristics, while also bolstering a distinctive set of precious health benefits. The truth is that spirulina and chlorella have altogether different nutrient profiles and many practitioners recommend that they be taken in tandem to achieve an ultimate supportive balance. It is also important to verify that products are harvested from a pure source, and not mass-produced in contaminated waters. By taking the initiative to incorporate such beautifully simple, pure and robust foods into our diets, we also take the responsibility for health into our own hands, unlocking our potential for long term wellness and happiness.

When ​is the best time for introducing solids to a baby?

​According to the American Academy of Pediatrics, it is not recommended that babies start solids until between 4 months and 6 months old.

This doesn’t mean you have to give your baby solids at this age, it just means starting solids before this age might not be a good idea for a number of reasons.

When introducing solids, it is also recommended that you introduce one food at a time. This is so that you’ll be able to tell if your baby has any allergies or food sensitivities.

Check for signs such as diarrhea, rashes or vomiting. If any of these symptoms show up after giving baby a new food, you should stop serving it immediately and contact your baby’s doctor.

If you’ve introduced a new food and there are no symptoms after 2-3 days, you can introduce another.

If your baby has reached the recommended age and you’re still not sure if you want to let her eat table food yet, ask yourself these questions to help make a decision:

• ​Is your baby acting dissatisfied with only milk?

​ If she is still happy, and content with just milk, you may be able to hold off on the solids for a bit longer.

Baby milk has all the essential nutrients that a baby needs to thrive, so as long as she is getting enough (check with your doctor for weight gain and other indicators that baby is being properly nourished), then there’s no reason you have to begin table food right away.

• ​Is your baby showing interest in table food?

Naturally, babies want what others have.

This is also true with food. If you have your baby sitting at the table with your family and he starts reaching for your food or any other signs of wanting to eat solids, this is a good sign that he may be ready.

• ​Can your baby sit upright?

​It is important that your baby be able to sit upright to be able to start eating table food. Look into highchairs that will provide a supportive and comfortable seat for baby.

• ​Can your baby sit with her head unsupported?

This is crucial to being able to start baby on solids. Holding her head upright allows her to be able to eat without choking and may be an indicator that she is ready to swallow solid food.

​Supplies for making homemade baby food

So you’ve asked yourself some important questions about your child’s readiness for solids, you’ve talked with her pediatrician, you’ve read a ton of advice, and you’ve come the conclusion that your baby is ready for solids.

Depending on your approach, you’ll be able to keep your supplies to a minimum and keep the process quick.

Some moms just use whatever the family had for dinner as baby’s dinner, too. They toss it in their baby food blender and puree it to the right consistency and call it done.

Other moms prefer to make a batch of homemade baby food separately from the rest of the family’s. They may steam, chop and puree another set of food and store some for later.

Either approach is fine and will determine what kind of supplies you’ll need.

Use this list as a handy guide to get you started.

The next thing you’ll be asking yourself is what supplies you will need to make homemade baby food?

Making homemade baby food doesn’t have to be complicated. You can have as many or as few supplies as you deem necessary for the job.

We recommend investing in a good quality baby food maker to make the job as easy as possible.

• Baby food blender (if you’ll only need to puree or blend food that has already been prepared)
• Baby food steamer
• Refrigerator storage containers
• Freezer storage containers
• Reusable baby food pouches
• Cutting board
• Knife for cutting food
• Baby food masher (if food will be mashed in a separate container)

How to choose a baby food maker

Since you’re looking to prepare homemade baby food, one of the most important things you’ll need is to have a good, high-quality baby food maker. These machines have come a long way and many include lots of bells and whistles.

While it’s good to have options, you also want to be sure the baby food maker you choose functions the way you need it to and isn’t just a fancy piece of equipment that takes up space.

There are several different kinds of baby food makers and each mom will find that her circumstances may dictate that she needs something different from the next mom.

Among the kinds of baby food processors, you’ll find the traditional electric units which can have powerful motors and help save time when it comes to chopping and pureeing.

Electric baby food makers can come as just blenders or as all-in-one machines that grind, cook and puree all in one unit.

There are also manual units like this OXO Tot Food Masher that are great if you only have a small portion of food that needs to be mashed or pureed.

It may actually be easier to use a manual baby food masher by hand than to use a larger machine that has to be taken apart and washed afterward.

Another way to make homemade baby food is to not use a machine at all, but instead to go the route of using a fork or spoon to mash baby’s food up.

If you’re considering a baby food maker, ask yourself these questions:

What kind of features does it have?

Are the features all useful and worth paying for?

Is the baby food maker easy to use or will it require a lot of complicated steps to operate?

Is it made from safe, durable material?

Is the price reasonable compared to what it can do?

​Baby food consistency

While homemade baby food is easy enough to make, you also want to be sure you are making it correctly for the stage that your baby needs.

A baby that is just starting solids will need a different consistency than a baby that has been eating solids for months.

Being too thick can pose a choking hazard to babies so be sure to use more liquids when needed.

Here are two examples of first and second stage pureed baby food.

You’ll notice that the baby food in the first picture is thinner in consistency while the second picture is slightly thicker.

As babies get older and eat more food, they learn how to swallow thicker food until they gradually get to solid, non-pureed food.

​First foods for baby

According to the American Academy of Pediatrics, you can introduce baby to solid food between 4 and 6 months old. If he has been exclusively breastfed or formula fed up until this point, he will benefit from the nutrient-rich vitamins and minerals in healthy, fresh food.

Traditionally, many parents have chosen to give their babies a rice or singe-grain baby cereal as their baby’s first food. It may surprise you to know that these are not necessarily recommended first foods. ​

​Mom tip: When introducing solid food, expose baby to a wide variety of healthy foods, textures and flavors!

The bottom line is, for more vitamins and nutrients, don’t be afraid to try colorful vegetables and fruits to get her use to eating a healthy, well-rounded diet.

​Baby food NO-NOs!

While it is recommended to expose babies to a variety of tastes and textures, there are still some foods you should not give your baby.

Just like adults, it is possible to give a baby too much sugar.

It’s best to stay away from most processed foods because they contain a lot of sugar and can put your baby at risk for health problems like obesity.

Stick with fresh fruits and vegetables as much as possible when making homemade baby food to give your baby a healthy start.

Another food that babies should never be given is honey. Although it is a natural food, pediatricians usually recommend that babies under 12 months not eat it.

There are bacterial spores in honey that are harmless to adults, but can put babies at risk for botulism.

It’s best to wait until your baby is over a year before introducing this sweet treat.

​How to make baby food

Ready to start making your baby’s food at home?

Use these easy steps to guide you through the process to delicious homemade baby food in no time.

1. ​BUY.​ Organic food is best, but any fresh foods will be a good addition to baby’s diet.
2. ​​PREP.​​​​ Scrub and rinse fruits and vegetables in running water. If you desire, you can also trim fat from any meat.
3. ​CLEAN​. ​​​​Make sure hands and all prep areas are clean.
4. ​​COOK​. Cook or steam food according to instructions. Most baby food makers will come with a guide to tell you how long to cook or steam different food.
5. ​​PUREE​. -​Once it’s done cooking, mash the baby food into a puree or if using a baby food maker, let it puree the food after cooking.
6. ​​COOL​. ​​​Let the baby food cool so it won’t be too hot.
7. ​​FEED.​ -​Feed your baby a delicious meal.
8. ​​STORE.​ ​​​If baby food was made in bulk, label and store the remainder in single-serve airtight refrigerator or freezer safe containers.

​How long can baby food be stored?

The U.S. Food and Drug Administration recommends storing homemade baby food in the refrigerator for no longer than 48 hours and in the freezer for up to 4 months. This is to keep baby’s exposure to bacteria to a minimum.

The important thing to remember when storing homemade baby food is to make sure it is sealed properly. You should use air-tight containers that are made for the area that they will be stored.

Some containers only work for storing food in refrigerators while others can be used for refrigerators or freezers. Check your containers to make sure you have the kind you need for your storage needs.

​Homemade baby food recipes by age

Now that you know how to prepare, make and store your baby’s food at home, try these baby food recipes for babies between 4 and 12 months.

4-6 Months:

• ​Peach puree
• Banana mash
• ​Blueberry puree
• ​Butternut squash
• ​Green bean puree
• ​Pea puree
• ​Carrot puree
• ​Avocado mash
• ​Apple puree
• ​Pear puree

7-9 Months:

• ​Avocado and banana
• ​Pear and spinach
• ​Mango and kale puree
• ​Sweet potato and cauliflower
• ​Apple and chick puree
• ​Apple, raspberry oatmeal
• ​Papaya and Kiwi oatmeal
• ​Peach and chicken dinner
• ​Spinach, mango, banana puree
• ​Blueberry and apple oatmeal
• ​Green bean and kiwi puree
• ​Strawberry mango puree
• ​Apricot and papaya puree
• ​White beans and sweet potato puree
• ​Butternut squash and pumpkin puree

10-12 Months:

• ​Salmon, brown rice and peas
• ​Bananas with almond butter
• ​Scrambled eggs and avocado
• ​Quinoa, bean and cheese medley
• ​Pork and apples
• ​Pineapple chicken
• ​Chicken, apple and corn mash
• ​Avocado mash
• ​Rice, broccoli and beef
• ​White beans, sweet potatoes and chicken

• An estimated 20 million Americans have some form of thyroid disease.
• Up to 60 percent of those with thyroid disease are unaware of their condition.
• Women are five to eight times more likely than men to have thyroid problems.

The thyroid gland is sensitive to many factors in modern society, including chemicals, stress and low nutrient levels. The good news is, you can start supporting your thyroid today, simply by making good food choices. These are some of the best foods to support thyroid health.

Oily fish

Many thyroid issues are partly due to, or exacerbated by, inflammation. Low-grade inflammation can affect any part of the body, but the thyroid can be particularly vulnerable. So to protect it, you want to consume as many anti-inflammatory foods as you can.

Enter: oily fish. They are a fantastic dietary source of omega-3 fatty acids, an anti-inflammatory nutrient. Consuming  3-4 serves of oily fish each week can boost your omega-3 intake.

Not a fan of fish, or eating plant-based? Plant-based omega-3s are poorly converted by the body, so you need to consume plenty of them to reap benefits. Go for chia seeds, flaxseeds, hemp seeds and walnuts. 

Root vegetables

When the thyroid isn’t coping, the last thing you want to do is cut out all carbohydrates. Low-carbohydrate diets can actually impair thyroid function, particularly for women. Instead, start including low GI high-fibre root vegetables as your carbohydrate of choice. These will give you a steady stream of energy without stressing out your thyroid.

Which root veg should you include? Start with sweet potato, beetroot and carrot. If you want to be more adventurous, try other options like celeriac, turnips, swedes and yams. Most root vegetables can be roasted, so you can prepare them in advance if you like to meal prep. 

Brazil nuts

Almost every nut can play a role in supporting thyroid health. But the Brazil nut is king, thanks to its high selenium content.

The good news is that you only need 1-2 Brazil nuts to get your required selenium intake for the day. Selenium can be detrimental in high dosages, so try not to eat a whole bag of Brazil nuts in one go!

Seaweed

For those who know their thyroid nutrients, it’s no surprise to see seaweed on this list! Seaweed is one of the best dietary sources of iodine, an essential precursor to thyroid hormones. 

However, it is important to be moderate with seaweed consumption. Small amounts consumed frequently is best. Excess iodine may actually suppress thyroid function, which is not what you want!

Eggs

Eggs truly are mother nature’s multi-vitamin. But one reason to include eggs is their zinc content. Zinc is an essential nutrient for conversion of thyroid hormones into their active form, T3. 

Eggs are easy to add into the everyday diet. You can scramble some up for breakfast, munch on a boiled egg as a snack, or cook a frittata for dinner. But make sure you’re eating the yolks as well as the whites – that’s where most of the nutrients are stored.

Berries

When it comes to antioxidant-packed foods, berries are one of your best bets. Their high fibre, low sugar and natural sweetness make them ideal for when you have a sweet tooth. 

However, their greatest superpower is the high level of antioxidants. Antioxidants protect the body from the damage caused by inflammation and oxidative stress. The thyroid is quite vulnerable to this sort of damage. 

It can also become a dangerous cycle, as thyroid conditions can cause inflammation and oxidative stress as well, further damaging the thyroid. So antioxidants can act as a kind of shield for your thyroid.

These foods are just a starting point for a healthy, thyroid-supportive diet. It’s also important to avoid problematic foods and support all of your body’s natural processes.