Q. What can I safely consume, or better yet avoid, during my pregnancy?
A. In a previous Ask the Pharmacist column we discussed suggested supplements to provide optimum health for both the baby and the mother. Now let us look at important food, beverage and other non food options that would be considered safe/unsafe during a pregnancy.
There are some consumables that would be considered to be a flat out “NO” when discussing safety during pregnancy.
Alcohol falls into this category. Some people consume alcohol in a social setting while others may use alcohol as an aid for their anxiety or to assist with sleep. There is NO amount of alcohol or type of alcohol that is considered safe to consume during pregnancy.
Alcohol breaks down much more slowly in the fetus than it does in the mother resulting in high alcohol levels for a prolonged period of time. Alcohol is linked to an increased risk of miscarriage, preterm birth, abnormal facial features, behavioural issues, low birthweight, brain development, sudden infant death syndrome, fetal alcohol spectrum disorders among others. Do not give in to the peer pressure from friends or family telling you “one drink won’t hurt the baby”. People may tell you that they had the occasional drink and their baby turned out just fine. But there is no evidence to support that it will turn out fine for you and your baby so why take that risk? If you struggle with avoiding alcohol during your pregnancy, seek help now. Call your healthcare provider and your nearest alcolics anonymous (AA) group.
Cannabis also falls into this category, regardless of the method of use such as inhalation (smoke/vape), eating or drinking, or applying it topically. Cannabis passes through your body to your baby and affects the development. Much like alcohol, there is no amount of cannabis that is considered safe during pregnancy. Cannabis may affect brain development leading to learning disabilities, hyperactivity or attention deficit disorders, depression/anxiety, and the weight of your baby. Once again, if you struggle with avoiding cannabis during your pregnancy, seek help now. Call your healthcare provider and seek out your nearest narcotics anonymous (NA) group.
You likely are not surprised to learn that nicotine/tobacco/smoking is also part of this group. Some of the issues that may arise if the mother continues to smoke, or the mother is subjected to second hand smoke are small birthweight, premature birth, impaired lung development, increased risk of cleft palate and/or cleft lip, and increased risk of sudden infant death syndrome. The oxygen available for your baby improves after just one day of quitting smoking! If you are a smoker, contact your pharmacist to see if they can assist you with a smoking cessation program. It is never too late to quit.
Now, let’s move on to caffeine. Though it is not considered to be a substance that definitely needs to be avoided, many pregnant mothers choose to avoid it knowing that it is indeed a stimulant. However, if you are one of the many women start their day with a little boost of caffeine through either coffee, tea, hot chocolate or pop you will be pleased to know that it has been deemed alright. According to Motherisk, a moderate intake of 1 to 2 cups of coffee per day is not expected to pose a problem to the mother or the baby.
Fish and seafood can be a great addition to the pregnant mother’s diet as it provides wonderful nutrients. If only it were that simple to suggest to them to eat plenty of fish. Some types of fish and seafood have high mercury levels and if consumed regularly, the mercury levels can build up in the bloodstream and damage your baby’s brain and nervous system.
Some examples of fish that are safe to eat (low in mercury and high in omega-3 fatty acids) are salmon, anchovies, herring, sardines, freshwater trout, pacific mackerel, shrimp, tilapia, cod, catfish, canned light tuna. Note that canned white tuna or albacore tuna may contain a higher mercury content than canned light tuna so opt for the “light” tuna while pregnant. Some examples of fish to avoid due to their higher mercury content are shark, swordfish, king mackerel and tilefish. Also, it is best to avoid raw or uncooked fish or seafood including sushi and sashimi.
When it comes to other meats, it is important to avoid all raw and undercooked options. It is even suggested to avoid unheated deli meats and cold cuts and instead heat them until steaming hot before eating according to the Centre for Disease Control (CDC). This practice will help kill any harmful bacteria such as listeria that can pose a serious problem. Sprouts are another food item that are a safer option if they are cooked until steaming hot for pregnant women. Uncooked sprouts can harbour salmonella.
Everyone should opt for a diet rich in fruits and vegetables, not just pregnant women. But be sure to thoroughly wash all fruits and vegetables and avoid melons that have been cut and left out at room temperature for more than 2 hours or more than 1 hour on an extremely hot day. Unwashed produce and cut melons at room temperature may increase risk of consuming unwanted bacteria and parasites.
Dairy products such as milk and cheese are safe to eat if the pasteurized versions are consumed. Unpasteurized dairy products may increase your risk of acquiring listeriosis. The bacteria listeria is destroyed during the pasteurization process of dairy products.
When it comes to eggs, choose well-cooked eggs with the yolk and whites firm. Raw or undercooked eggs (runny eggs) contain the bacteria salmonella which may increase the risk of intrauterine infections resulting in a miscarriage. Therefore, when you avoid raw eggs, this rules out many homemade Caesar salad dressings, raw cookie dough and homemade eggnog. Good thing we are beyond the festive season now!
Hopefully, you are a little less confused about what you should and should not consume during your pregnancy. Some of the above suggestions might be obvious while others enlightening. Next time, we will discuss some common ailments that arise with pregnancy and some safe methods of treating them. If you have any questions about this or any other health topic, contact your pharmacist.
