Having done fairly extensive investigation on mercury and PCB poisoning, I can tell you that this ‘new’ study is nothing new. For years, there has been some very good research showing that women from various cultures around the world who consume more fish while pregnant; even the types of fish that Americans have been told to avoid for years, have children with higher IQ’s and less risk of concerns such as ADD and other learning difficulties.

So, if you’re pregnant or considering pregnancy, what should you really be eating regularly?

Well, I can tell you right now; we don’t have bright kids just because we ate lots of fish; and not because we didn’t eat fish, either. This is only one of the tens of thousands of things we could do right or possibly do wrong. Many of them can also have an impact on our developing fetus’ brain and nervous system health. When we are blessed with children who are more intelligent and follow a better path in their lives, it is for a wide variety of reasons. But, for now, let’s look at whether eating fish regularly is the prudent choice when we are pregnant or contemplating pregnancy.

Eating fish frequently is well known to provide the body with the omega 3 fatty acids necessary to nourish the brain, nerves, eyes and heart. Rather than staying away from something that provides so much essential nutrition, it may better serve us to eat detoxifying foods regularly to help prevent the potential for mercury toxicity.

While it is not safe to detoxify the body during pregnancy with strong herbs and supplements, eating nourishing, lightly cleansing foods such as dark leafy greens; kale, collards, arugula, cilantro, watercress and the like should be part of the daily menu plan, whenever possible. Squeezing lemons and limes into our water and onto foods like fish can safely help to purify the liver and blood. And eating plenty of whole grains such as brown rice, millet, quinoa and barley helps to prevent constipation, a common complaint in pregnancy.

I ate the very cleanest fish possible very often during both of my pregnancies, and I have been blessed with two exceptionally bright and intelligent daughters. I also ate greens virtually every day and consciously did at least a thousand others things to help improve those chances.

So, if you decide that eating fish is worth the risk, which fish should you choose? The answer is simple, sort of. Choose the very cleanest, least contaminated option possible. Ask at the fish counter where their choices were caught or raised. Remember that most farmed fish contains higher concentrations of contaminants that most wild fish.

Small species such as sardines, herring and anchovies are high in the good fats and considered safer to consume. It will depend, of course, on where the fish is from as to whether it is truly safe. Please ask questions before you make your purchase from a reputable market. Below, you will find a partial list of the fish considered safest from mercury for us to eat while pregnant, according to the Natural Resources Defense Council. They also offer a wallet sized ‘Mercury in Fish’ laminated card.

LEAST MERCURY Enjoy these fish.
Anchovies
Butterfish
Catfish
Flounder*
Haddock (Atlantic)*
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Perch (Ocean)
Pollock
Salmon (Canned)**
Salmon (Fresh)**
Sardine
Shad (American)
Sole (Pacific)
Tilapia
Trout (Freshwater)
Whitefish

MODERATE MERCURY Best to eat six servings or less per month.
Bass (Striped, Black)
Carp
Cod (Alaskan)*
Halibut (Atlantic)*
Halibut (Pacific)
Mahi Mahi
Monkfish*
Perch (Freshwater)
Sablefish
Skate*
Snapper*
Tuna (Canned chunk light)
Tuna (Skipjack)*
Sea Trout

* Fish in Trouble! These fish are perilously low in numbers or are caught using environmentally destructive methods. To learn more, see the Monterey Bay Aquarium and the Blue Ocean Institute, both of which provide guides to fish to enjoy or avoid on the basis of environmental factors.

** Farmed Salmon (and other farmed fish) may contain PCB’s, chemicals with serious long-term health effects.

There is a new organization called Seafood Safe, which measures the levels of mercury and PCBs in seafood. The Seafood Safe label informs the consumer how many meals they may safely consume per month without exposure to dangerous levels of these contaminants.

There are companies that offer only very clean (and environmentally safer) fish. Ecofish offers the most sustainable, high quality and healthiest seafood; supports sustainable fisheries (wild & aquaculture); and is helping to reverse the decline of marine bio-diversity by encouraging a shift in consumer demand away from over-exploited fisheries.

Should other seafood, such as lobster, shrimp, scallops and crab, be consumed as liberally as well? Maybe. Consider these two concerns. First, they don’t contain the quantities of omega 3 fatty acids that many species of finned fish contain. Secondly, many of the other seafood choices are bottom feeders. They crawl and live predominantly on the seabed floor, eating from what’s sunk to the bottom. With all the garbage we’ve dumped into our oceans, lakes and rivers, we should be very careful with consuming these and other non-finned seafood.

So, are supplements the answer? I’ve heard several reporters and ‘specialists’ interviewed on this issue say that we should ignore this latest report and continue to avoid fish while pregnant; taking omega 3 supplements instead. Again; maybe. The answer can be summed up in one word; quality.

I wouldn’t take very many of the fish oil and other omega 3 supplements on the market. There are many periods during production where the quality of those supplements may be compromised. With fish oil, the region where the fish was caught and the pressing method are both very important. Some fish oil supplements, both liquid and capsules, have also been found to be contaminated with concentrations of heavy metals including lead, or other contaminants. Some have also been found to be rancid on the store shelf.

The four brands of fish oil supplements that I prefer to use include Nordic Naturals, Carlsons, NewChapter and Renew Life. Their standards are consistently very high.

Nut and seed oils can also contain significant amounts of omega 3 fatty acids. Flax and hemp are particularly good choices, and it’s very important to choose organic seeds and seed oils to prevent consuming genetically modification and other contamination. My favorite brands of flax oil capsules are Renew Life and Barleans, and I have only one favorite in liquid form; Flora. This is because they care enough about their consumers to bottle their precious oils in glass. No one else does, to my knowledge. Regarding hemp oil products, my top choices include Manitoba Harvest and Nutiva.

Ummmm; I’m getting quite a craving for a salmon steak with ginger honey glaze and a big bowl of garlic kale with lemon juice!

Do you ever wake up feeling completely worn out? Did you then decide you just couldn’t face going into work or on with your plans? You are not alone. The statistics in America on work days lost to the effects of fatigue are staggering. People of all ages, from young children to the elderly, are finding that normal daily living these days is simply exhausting. Some find that they feel weary soon after awakening, while others need a nap after lunch or mid-afternoon. Whether or not we fall asleep easily and rest deeply, we are a nation of severely fatigued citizens.

Stimulants are more popular than ever. Coffee, soda, black tea, energy drinks and OTC or prescription medications are relied upon by millions just to make it through the day. Sugary sweets are devoured excessively, hoping to provide a much needed boost. But these are not real solutions, and we frequently find ourselves burning the candle at both ends, which can lead to physical or emotional burnout.

Memory loss and brain fog often accompany fatigue. The feelings of ‘fuzziness’ associated with brain fog are a daily part of life for many folks in today’s frantic society. Short term and sometimes long term memory loss are a nagging reality for most of us as we age and is now even considered normal.

Fortunately, the herbal world is rich with solutions. One of the world’s most revered herbs used to combat the effects of stress, fatigue and memory loss is virtually unknown in the United States. This herb is Rhodiola rosea, and if you haven’t heard of it yet, you will! There is a wealth of research showing the effectiveness of Rhodiola for literally dozens of symptoms and conditions.

Rhodiola is an herb that is definitely dose dependant. But regardless of the amount of Rhodiola taken, it appears to reduce fatigue and strengthen the immune system, helping to prevent cold and flu during times of stress. Rhodiola also improves resistance to the harmful effects of both physical and emotional stress and exertion throughout our bodies. And Rhodiola is shown to improve work productivity, regardless of what other benefits were desired.

At lower doses, Rhodiola is shown to stimulate the brain’s cognitive function and memory. Lower doses are considered 100 mgs. or less. Studies have shown that these low doses can be taken over time, usually twice a day for days, weeks or for months, to help prevent memory loss, poor thought processing or difficulty in learning. Researchers believe Rhodiola may even prevent or help improve some of the age-related memory loss in elders. Rhodiola, often taken at this low mg amount every hour or two, is a favorite for studying for exams, and for increased memory retention during exam week. School-aged children, nurses, lawyers or new drivers may benefit as the pressures of doing well on exams takes hold.

The action within the body seems to be caused in part by an increased permeability of the blood brain barrier to the building blocks of dopamine and serotonin, two important neurotransmitters within the brain and nervous system.

Physicians working the night shift were part of a double-blind crossover study using low doses of Rhodiola. A statistically significant improvement was shown within two weeks in all categories: concentration, calculation, short-term memory and associative thinking, leading to fewer mistakes and better care of their patients.

Lower doses, taken only short-term for the stress of taking exams, were shown to significantly raise test scores and reduce errors. This should be good news for students with mid-terms or final exams coming up.

Taken in medium doses, 200-300 mgs. once or twice daily, Rhodiola has been used in numerous studies and shown to significantly improve stamina, endurance and sexual vitality. Safe and legal for athletes, Rhodiola could improve anyone’s game without the side effects of stimulants or steroid-like preparations.

Rhodiola taken in larger doses has a sedative effect. Research has shown that the “Parkinsonian” symptoms of several serious health conditions, including tremors, stiffness and slowed movements, were appreciably reduced.

In conclusion, Rhodiola has been clinically shown to lift the spirits and increase memory and cognitive function while calming the adrenals and improving motor coordination. Be sure that you read the label of any Rhodiola products you consider trying, as only the Rhodiola rosea species has the research that shows such promising results. Other species are marketed, but don’t appear to offer the same physical, mental and emotional benefits.

And, as I always warn folks of, be sure to purchase only very high quality herbal products, as many brands of Rhodiola are extracted with chemical solvents, such as hexane, acetone and PERC (dry-cleaning fluid). Organically grown, naturally extracted herbs may be your best bet!

For additional information about the amazing virtues of Rhodiola rosea, please read The The Rhodiola Revolution: Transform Your Health with the Herbal Breakthrough of the 21st Century by Richard P. Brown, Patricia L. Gerbarg, and Barbara Graham.

Stay tuned; we will look at the benefits of other helpful herbs for focus, concentration, memory retention and reducing fatigue in the near future.

Kids are back to school and autumn brings parents’ concerns about their children’s ability to focus, complete tasks and retain what they’ve learned so that they will be successful in our competitive world. There may be appropriate times to resort to prescription medications, but giving a child a class two narcotic should not be the first plan of action when a child’s abilities are in question or even when there is a more serious problem.

ADD, ADHD, various learning difficulties, childhood depression and a host of other physical or emotional health issues have risen exponentially in the last few decades. This is of growing concern to parents, pediatricians and educators alike. The side effects associated with many of the medications prescribed to children for attention and learning issues can include increased blood pressure, rapid heartbeat, seizures, chest pain, dependence, hallucinations, tremor, severe headache or migraines and many others. Most of these pharmaceutical drugs have never been tested on children, so the long-term effects are unknown. Do we want to risk such serious side effects before trying other, more wholesome avenues toward supporting our kids’ attention and learning skills?

There are several dietary and nutritional approaches that may be implemented for the challenges that so many children and parents face today. The first thing parents can do is to eliminate all artificial chemicals in the food and drink of their child’s diet, including artificial colors, flavors and preservatives. When we do this, a lot of the devitalized foods that can disrupt our ability to focus also leave the diet.

Reduce or eliminate sugar, fruits, fruit juices, deep-fried foods and flour, even whole grain, from the diet. I can hear your gasps from here! No bread, pasta, cereal or French fries? This would eliminate most of the foods in an American child’s diet! Providing healthier choices in the home will be the first step in your child’s eating more nutritious foods.

Starbright–Meditations for Children by Maureen Garth

Whenever possible, buy organic foods and beverages for your children and for the whole family. Research has shown that the chemicals sprayed onto our commercial fruit and vegetable crops may significantly increase Parkinson’s disease. This research raises the question of what these chemicals are doing to the young, fragile growing brains and nervous systems of our children.

There are several excellent choices of herbs and supplements to help increase the attention, focus and cognitive function for both children and adults. It is imperative that we choose the purest and highest quality products, if we desire to witness significant changes in mood, focus and ability to retain what is learned. Too many of the products offered on the US supplements market are rancid, made from chemical extractions or of such poor quality as to offer little benefit.

Essential fatty acids (EFA’s) are crucial for literally every cell in the body. They are referred to as ‘essential’ because the body cannot manufacture them, and therefore, must be consumed in the diet. Our ancestors got these good essential fats from fish, animal and organ meats, nuts, seeds, cultured foods (yogurt and kefir), and to a lesser extent, from vegetables.

A human brain with the water removed, is up to 30% fats, and a significant portion of these fats are the omega 3 essential fatty acids. Without good fats in the diet, our brain cells are built with poor quality fats, which may not transmit information well or function properly. When we consume high-grade fish, flax or hempseed oil, we nourish every connection within the brain and nervous system, allowing transmission of information without interruption. Numerous studies have been done showing EFA’s effectiveness with some of today’s common conditions, including ADD, ADHD, IQ scores, depression, bipolar disorder, anxiety, dyslexia, learning difficulties, visual function, hostility, aggression and many other related conditions.

Studies have also shown that children with any of these conditions are more likely to experience allergies, asthma, eczema, stomachaches and ear infections than other children. This indicates the probable connection to the digestive system, including both assimilation of nutrients and elimination of toxin accumulation. Supplementing at mealtime with children’s digestive enzymes and an excellent probiotic (acidophilus, bifidus, etc) first thing in the morning (wait 15-30 minutes before eating) will help the body to get the nutrients to the cells and improve elimination of toxins. Include more cultured foods in your child’s diet. Kids often love yogurt, kefir, miso, sauerkraut and pickles, given the opportunity, because they taste sour and/or salty!

Moonbeam: A Book of Meditations for Children by Maureen Garth

As I‘ve often stated, the quality of the nutritional supplements that we choose is of utmost importance when we desire an improvement in health. The percentage of high quality products on the US market is quite low. Please read: Herbal and Nutritional Products- The Good, Better and Best, posted to this site very soon, for detailed information about which products are superior in the supplements industry, and why this may be so. Meanwhile, the best children’s digestive enzyme, in my humble opinion, is from Renew Life, and is called KidZyme. The very best probiotics, (and the only ones that I suggest) are produced by the following companies: New Chapter (capsules or powder), Natren (capsules or powder), Bio-K Plus (liquid or capsules), and a wonderful, rarely found product called Haelan 951 (liquid).

It is believed in holistic medicine that toxin overload within the body can greatly contribute to brain and nervous system disorders. A recent study showed that the average child, by his/her fifth birthday has the level of toxins in her/his cells that an eighty year old person had just fifty years ago. Gentle daily detoxification using foods and nutritious herbs is the safest method for reducing this toxic load from the liver, blood, organs and cells. Lemon juice, organic blueberries, Cellfood, nettles and raspberry leaf tea can all support gentle and safe daily detoxification.

When Holy basil (Ocimum sanctum) or Melissa (lemon balm) is added to the EFA’s, probiotics and dietary modifications, results can be profound. Positive results are often noticed by teachers and parents within just a few days. Holy basil can also help with feelings of anxiousness, irritability, attention, focus, blood sugar issues, restlessness, disturbed sleep and mood swings. Melissa is soothing, calming, and beneficial for helping to improve focus. Both of these gentle herbs can support the immune system, helping to prevent cold, flu, ear infections, etc. according to research.

The Rhodiola Revolution by Richard P. Brown, Patricia L. Gerbarg, and Barbara Graham

Minerals are also an important group of nutrients for brain function. An easy way to ‘sneak’ minerals into your child’s diet is to sprinkle kelp or dulse flakes into everything you cook. Sea vegetables have all the macro and trace minerals needed by the developing and properly functioning brain. Another way for children to enjoy consuming vital nutrients is by offering them herbal teas every day. Experiment with flavors that they may enjoy, and feel free to add extra nettles, raspberry leaf or alfalfa to increase the nutritional profile. Be sure to cover the tea cup or teapot as it steeps to retain those important vitamins, minerals and phytonutrients.

Ample amounts of Vitamin B complex have been associated with good brain and nervous function. Likewise, low amounts of B vitamins have been shown to reduce cognitive function, increase irritability, depression and poor test scores. Good food sources of the B vitamins include all cultured foods, including whole milk organic yogurt and kefir. It is important to choose whole milk organic cultured dairy foods, as many important nutrients are bound to the fat, so low-fat and fat-free versions are simply not as nutritious. And as far as the fat goes, these are good fats, the ones that support good health and brain function! By the way, these foods are ok for those with lactose sensitivities, as the lactose is broken down through the culturing process.

There are few children’s multi-vitamin and mineral supplements on the market that are honestly natural. Tiny Tabs from New Chapter are easily swallowed, even by small children; supplying complex cultured whole food vitamins, minerals, trace elements and thousands of other nutrients. They are not specifically formulated for children, but if your child’s doctor, nurse or nutritionist has suggested a vitamin/mineral supplement, this is a top quality choice. Another excellent choice is a delicious fruity flavored liquid made by Flora, called Kinder Love Multivitamin for Children. This wonderful product has been produced for more than 50 years, and is made with complex whole foods, as well.

With so much stimulation in today’s society, children often don’t have enough quiet time. Teaching children to practice yoga, martial arts or meditation is an ideal adjunct to good nutrition. Improved test scores, increased attention span and reduced aggression and hostility were some of the results found in experiments with children who meditated just fifteen or thirty minutes each day. Gardening, take a relaxing stroll in the park or the forest, reading or lying quietly each day helps children and adults alike to regroup and relax the mind. These practices will likely carry forward into adulthood, helping to increase productivity and contentment while helping to reduce chances of depression, anxiety and substance abuse later on.

Limit television watching. You may choose to set limits per day or weekly, or allow a short period of TV after exercise and free play.

And sometimes we need to sit back and let children be children!

With such effective tools for safely addressing the needs of our children’s brains and overall health, maybe we can reduce the need for daily narcotics in our kid’s lunchboxes.