What you need to watch out for if you’re following a dairy-free diet – Anna Nicholson (Nutritionist)

The trend for going to a dairy-free diet has been increasing in popularity over the past few years, whether it be due to a genuine lactose intolerance or allergy or just health concerns. It’s no wonder, given that the consumption of dairy has been linked to:

• Digestive issues (lactose or casein-sensitivities);
• Bloating;
• Respiratory issues (increased mucus production and asthma);
• Exacerbating skin issues (acne and eczema);
• Inflammation and oxidative stress (due to the D-galactose content);
• Increased risk of prostate cancer (promotes the production of IGF 1, which cancer cells love); and
• Increased exposure to pesticides, antibiotics and hormones used in the dairy industry.

However, there are some risks in eliminating dairy from your diet, which you should be aware of! Dairy is an important source of calcium, vitamin D, protein, riboflavin, potassium and magnesium, as well as other nutrients. This is a concern given that the 2011 – 2012 Australian Health Survey identified that that majority of Australian women are not getting adequate calcium in their diets.

Calcium

Calcium is essential for strong, healthy bones and for the healthy functioning of the heart, muscles, blood and nerves. Almost 99% of the body’s calcium is found in the bones and your bones act like a calcium bank so if you don’t get enough calcium from your diet, the body takes it from your bones for use elsewhere in the body. If this continues, bone density (strength) will gradually decrease and risk of developing osteoporosis (brittle bones) increases. Osteoporosis is a serious issue in older age as broken bones take longer to heal and can lead to significant loss of mobility and independence.

The amount of calcium you need depends on your age and sex, with teenagers (growth spurt), women over the age of 50 (menopause causes more rapid bone loss) and men over the age of 70 (calcium is absorbed less efficiently from the intestine and lost increasingly through urine in older adults) having greater calcium requirements. Unfortunately, we lay down most of our calcium reserves during the first 30 years of our lives (especially during puberty), so maximising calcium intake during those early years is important for achieving and maintaining optimum bone health throughout life. After the age of 30 it is just about managing that calcium bone bank so that your dietary intake is equal to or greater than any losses.

Vitamin D

Vitamin D has a crucial role in maintaining bone health as it improves the absorption of calcium from the intestine and helps control calcium levels in the blood. Food is generally not a great source of vitamin D but luckily, we can get plenty of vitamin D from the sun so making sure you get out for at least 20 minutes a day (especially during the winter months!) will really help support your bones. Other sources of vitamin D include oily fish (salmon and mackerel), eggs and liver. Some milk and dairy-free alternatives are also fortified with vitamin D.

Alternative Sources of Calcium

The Australian Dietary Guidelines recommend that you should include 2.5 serves of milk, yoghurt, cheese and/or alternatives (mostly reduced fat) in your diet each day. This increases to 4 serves per day for post-menopausal women. So, if you’re not eating dairy, what are the most calcium-rich alternatives?

There are sooo many dairy-free alternatives available in the supermarkets these days, but not all of them will provide you with calcium you need. It should be noted that whilst some plants provide calcium, not all of this is in a form that is available for our bodies to absorb. This means that we would need to eat large quantities of these foods in order to achieve the recommended daily intake. For example:

• 1 cup of cooked spinach contains 100 mg of calcium but only 5% of this might be absorbed so you would need to eat 60 cups in order to obtain the same amount of calcium as in a glass of milk!
• 1 cup of broccoli contains approximately 45 mg of calcium but only around 50-60% is absorbed so you would need to eat around 13 cups of broccoli to get the same amount of calcium as in a glass of milk.
• 15 almonds contain around 40 mg of calcium, so you’d need to consume around 375 almonds to match a glass of milk. This may not sound that bad but also means that you’re consuming approximately 225 g of fat and 2,625 calories – ouch!

Adding to this, we also need to consider the calcium losses from the body through urine. These losses are increased with increase salt, caffeine and alcohol consumption, so it is important to reduce our intake of these to ensure that we’re not undoing all the good work of increasing consumption of calcium-rich foods! Diets high in animal protein and nuts and seeds can also lead to increased excretion of calcium through urine so this is also something to consider.

Tips for getting more calcium

If you are avoiding dairy products, try including some of the following foods in your diet to increase your calcium intake:

• Try to eat the bones in salmon and sardines as this is where most of the calcium is concentrated;
• Green leafy veg, especially broccoli, bok choy, silverbeet, kale and spinach;
• Almonds (maybe not 375 but even a few will help!);
• Dried figs and dried apricots;
• Chickpeas;
• Eggs;
• Tahini;
• Fortified foods such as calcium-set (firm) tofu and some soy milk – calcium from these is easily absorbed as it is from other foods that naturally contain calcium;

If you’re unsure, this Online Calcium calculator can help you work out if you need to up your calcium intake!

Calcium Supplements

There has been a lot of controversy surrounding the negative effects of calcium supplements. Some studies suggest that taking calcium supplements may lead to an increased risk of breast and prostate cancer, heart attacks or strokes and kidney stones as well as interfere with the absorption of other minerals like iron, magnesium and zinc. Calcium supplements can also interact with various medications, including antibiotics, thiazide diuretics, digoxin and phenytoin so it’s best to speak to your doctor before taking them. As always, it is better to get your nutrients from actual food!

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check in with a medical practitioner before making drastic changes to your diet, taking supplements or starting a new fitness routine.

References

Afeiche, M.C., et al., (2016). Dairy intake in relation to in vitro fertilization outcomes among women from a fertility clinic. Human Reproduction, Vol. 31, No. 3, pp. 563-571, 2016, d.o.i. 10.1093/humrep/dev344.

Australian Bureau of Statistics. 4364.0.55.008 – Australian Health Survey: Usual Nutrient Intakes, 2011-12. http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.008~2011-12~Main%20Features~Calcium~401. Updated 06 March 2015.

Australian Dietary Guidelines. https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf

Chavarro, J.E., Rich-Edwards, J.W., Rosner, B., Willett, W.C., (2007). A prospective study of dairy foods intake and anovulatory infertility. Human Reproduction, Vol. 22, No.5, pp. 1340-1347, 28 February 2007. D.o.i 10.1093/humrep/dem019.

Feskanich, D., Willet, W.C., Colditz, G.A., (2003). Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr 2003;77:504-11

Dr. Josh Axe, 2018. Dairy-Free Diet Benefits + 6 Alternatives. Online article accessed 23 August 2018. https://draxe.com/dairy-free-diet/

Mannion, C.A., Gray-Donald, K., Koski, K.G., (2006). Association of low intake of milk and vitamin D during pregnancy with decreased birth weight. CMA, 174(9), 25 April 2006.

Osteoporosis Australia. https://www.osteoporosis.org.au/

Sanders, K.M., et al., (2009). Calcium and bone health: position statement for the Australian and New Zealand Bone and Mineral Society, Osteoporosis Australia and the Endocrine Society of Australia. MJA, Vol. 190, No. 6, 16 March 2009.

Thorning T.K., Raben, A., Tholstrup, T., Soedamah-Muthu, S.S., Givens, I., & Astrup, A., (2016). Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food and Nutrition Research, 60:1, 32527, DOI: 10.3402/fnr.v60.32527

Victorian Government, 2018. Better Health Channel- Calcium. https://www.betterhealth.vic.gov.au/health/healthyliving/calcium

Weaver, C.M.,  Proulx, W.R., and Heaney, R., (1999). Choices for achieving adequate dietary calcium with a vegetarian diet. The American Journal of Clinical Nutrition, Volume 70, Issue 3, 1 September 1999, Pages 543s–548s, https://doi.org/10.1093/ajcn/70.3.543s

What to do during the two-week wait

OK, so you’ve done all the hard work tracking your ovulation, had sex at the ‘right’ times, or perhaps you’ve just undergone an IVF cycle, and now you are waiting… and waiting to see if implantation has occurred. Implantation is the process whereby the fertilised egg (known as a blastocyst at this point) adheres to the wall of the uterus. This usually occurs 7-10 days after ovulation (or embryo transfer), hence the two-week wait.

That two-week wait before you can take a pregnancy test can feel like forever and the suspense unbearable! Rather than tearing your hair out (and causing unnecessary stress), whether you have been trying naturally or through IVF or insemination, there are still some things that you can be doing to help to encourage implantation.

#1. Diet

There’s no escaping it, diet really is important and whilst there is no ‘special’ implantation diet you should be following (despite what the internet may say), you may like to think about changing your diet to help support your body through the implantation process. If anything, it will be a great head start for if you do become pregnant! Studies have shown that preconception weight is one of the major risk factors for fertility outcomes and that women of a healthy weight are more likely to get pregnant than women with a lower or higher BMI (body mass index). Although now is definitely not the time for a crash diet, focus on including whole grains, lean protein, vegetables, fruits and low-fat dairy and reducing or eliminating processed foods, alcohol and caffeine from your diet.

Eat to support healthy hormone levels and to nourish a healthy uterine lining:

• Inflammation can create an inhospitable environment for sperm and a developing embryo so add omega-3 rich, anti-inflammatory foods such as fatty fish (salmon), flaxseeds, chia seeds and walnuts to your diet. Omega 3 fatty acids have been shown to improve embryo morphology during IVF and not only that these foods are also great sources of protein, zinc and/or fibre to aid growth and digestion.
• Protein is important for growth and there will be a lot of that if your embryo starts to develop! In addition to fatty fish and nuts, eggs and legumes are a fantastic source of protein as well as iron. Studies have shown that improved fertility outcomes are found in women that had a lower intake of animal protein (particularly red meat) and increased vegetable protein intake so take your mind off the wait, get creative and try including a few more vegetarian meals in your diet during this time!
• Carbohydrates are often demonised, but we do need them for fuel. Stick to whole grains (brown rice, wholegrain oats), quinoa, fresh fruit and vegetables and avoid processed foods such as white rice, bread and pasta. Try to include a wide-variety of fresh fruit and vegetables (“eat the rainbow”), especially cooked and fresh dark leafy greens (broccoli, bok choy, kale, kale, chards etc.,) for the folate and dark-berries (blueberries, raspberries, strawberries) for their anti-oxidant properties and vitamin C. Choose organic where possible as organic produce and animal products should be free from hormones and antibiotics and have lower pesticide and herbicide residues.
• Consider eating foods that support warmth – a warm womb is an inviting one! Foods that include ginger, cinnamon and cayenne are great, as are soups and stews.
• Whilst there is no concrete evidence, it is thought that pineapple may be beneficial to implantation due to the high-levels of the antioxidant bromelain. The core of the pineapple contains the highest concentrations so why not add some to a smoothie?

• Lastly, it is best to reduce or eliminate acidic foods such as red meat, coffee, alcohol and processed foods will make your cervical mucous hostile to sperm. Not only that, but alcohol impairs absorption of a number of important nutrients and acts as a diuretic, increasing the excretion of water-soluble nutrients.

#2. Prenatal Supplements

If you’re not taking one already you should definitely start taking a good quality prenatal vitamin in your diet – look for brands, which contain folate (the natural and bioavailable form of vitamin B9) rather than the synthetic form, folic acid. Folate is now considered not only as a nutrient needed to prevent neural tube defects in pregnancy but also as a vitamin essential for reproductive health. Look for a supplement that includes 600 ug for a daily dose.

Check whether the prenatal supplement includes omega 3 fatty acids such as EPA and DHA. If they don’t, it is also a good idea to add in a good quality fish oil or algal oil (for vegetarians or vegans) supplement to cover you for this. Other important nutrients that your prenatal supplement should include are vitamin D and iron.

Choosing a good supplement can be extremely overwhelming so a good resource for checking the quality of a supplement is the website https://labdoor.com , which independently tests supplements and ranks them based on label accuracy, purity, nutritional value, ingredient safety and projected efficacy. Although it’s a U.S. website it does list a number of locally available Australian supplements.

#3. Exercise Vs. Relaxation

Although exercise can be a great stress-release, now is not the time to go all out with your exercise routine! Instead, keep exercise to low impact activities such as walking or sessions on the elliptical trainer or stationary bike. Pilates and yoga are great for nurturing your body but avoid the more strenuous forms such as Bikram / hot yoga or power yoga.

It is advisable to avoid elevating your core body temperature as this can put you at risk of miscarriage. So keep running to a light jog and stay away from baths, jacuzzis, hot tubs, steam rooms and saunas. It is probably best to avoid swimming for a couple of weeks as this could expose you to bacteria, infection and chemicals such as chlorine.

Never underestimate the power of positivity! Mind-body therapies that focussed on development of strategies for coping with stress, social networks and breathing and relaxation techniques were found to improve pregnancy rates in women undergoing their second IVF treatment cycle, so try to meditate, go to a yoga class, get a massage or hang out with your friends and family. There are so many apps that can help you learn how to meditate if you have never tried before such as Headspace, Calm and Insight Timer.

Acupuncture can also be helpful for relaxation but has also been shown to increase chances of getting pregnant by up to 65% (British Medical Journal, 2008), so why not book in for a session at The Fertility Pod?

Giving up your fitness regime can be tough but remember that the potential rewards will be worth it! Your body is already working extremely hard so don’t feel guilty resting and enjoying some quiet time! It’s a great excuse to catch up on that Netflix series or podcast, read a book or even try getting outside for a walk in the sunshine (a bit difficult in the winter I know) to keep those vitamin D levels topped up and help you sleep!

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check in with a medical practitioner before making drastic changes to your diet, taking supplements or starting a new fitness routine.

Anna Michael, Nutritionist

References

Afeiche, M.C., et al., (2016). Dairy intake in relation to in vitro fertilization outcomes among women from a fertility clinic. Human Reproduction, Vol. 31, No.3 pp. 563-571, 2016, doi: 10.1093/humrep/dev344.

Australian Government National Health and Medical Research Council, Department of Health and Ageing. Healthy eating during your pregnancy: advice on eating for you and your baby. https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/n55h_healthy_eating_during_pregnancy.pdf

Australian Government National Health and Medical Research Council, Department of Health and Ageing. Australian Dietary Guidelines 2018. https://www.eatforhealth.gov.au/guidelines

Bailey, L., (2000). New standard for dietary folate intake in pregnant women. The American Journal of Clinical Nutrition, Volume 71, Issue 5, 1 May 2000, Pages 1304S–1307S, https://doi.org/10.1093/ajcn/71.5.1304s

Collins, G.G., and Rossi, B.V., (2015). The impact of lifestyle modifications, diet and vitamin supplementation on natural fertility. Fertility Research and Practice 1:11, doi: 10.1186/s40738-015-0003-4

European Society of Human Reproduction and Embryology, 2018. Mediterranean diet may help women receiving IVF to achieve successful pregnancies. https://www.sciencedaily.com/releases/2018/01/180129223846.htm.

Manheimer, E., Zhang, G., Udoff, L., Haramati, A., Langenberg P., Berman, B.M., Bouter, L.M., (2008). Effects of acupuncture on rates of pregnancy and live birth among woman undergoing in vitro fertilisation: systematic review and meta-analysis. British Medical Journal, 2008 Mar 8;336(7643):545-9. doi: 10.1136/bmj.39471.430451.BE. Epub 2008 Feb 7.

McGrice, M., and Porter, J. (2017). The effect of low crbohydrate diets on fertility hormones and outcomes in overweight and obese women: a systematic review. Nutritents 2017, 9, 204; doi: 10.3390/nu9030204.

National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. https://www.nrv.gov.au/nutrients/

Sangiulliano, J., 2016. Foods to enhance IVF success. https://babybloomers.co/foods-enhance-ivf-success/ Published 15 November 2016.

Southern California Reproductive Centre, 2016. Should I restrict exercise during IVF? https://blog.scrcivf.com/should-i-restrict-exercise-during-ivf. Published 20 September 2016.

Sweet Beet Acupuncture (2017). Foods for implantation. http://www.sweetbeetacupuncture.com/blog/2017/8/30/foods-to-eat-during-implantation. Published 25 September 2017.

Tamura, T and Picciano, M.F., (2006). Folate and human reproduction. American Journal of Clinical Nutrition 2006;83:993–1016.

How confusing is the topic of nutrition and the whole debate re raw vs cooked foods? Some say do this, some say absolutely don’t. The real truth is that there is a lot of chemistry involved in the nutritional values of food some foods need to be heated to a particular temperature in order to maximize their nutritional content. Then there’s other vegetables that lose a proportion of their nutritional value in the process of cooking.

Raw food gurus boast that a raw food diet is higher in nutrients, gives you more energy, helps you sleep, improves your skin, rids you of allergies, strengthens immune system, improves almost every disease, etc. This all sounds very similar to the affects of any diet high in vegetables and other healthy foods. I’m not knocking it because I’m actually a huge fan of raw foods. Getting a good mix of both is the way, and learning a bit about which vegetables are better when cooked or raw.

Cooked foods are definitely less work on the digestive system, so when the weather’s cold I like to keep my food on the warmer side (digestion can be slower in the colder months).

In the summer when digestive fire is alive it’s much easier for most people to consume raw foods.

Here’s a few examples of vegetable’s properties when raw or cooked.

Tomatoes contain Lycopene which in high doses is said to lower the risk of cancer and heart attacks. When cooked the Lycopene levels rise by 35%.

Asparagus, when steamed, ignites its cancer fighting properties.

Mushrooms, when cooked contain more potassium

Spinach when cooked – you will absorb more iron, calcium and magnesium

Carrots have higher beta-carotene levels when cooked.

But then…

Beetroot has 25% more folate when eaten raw.

Broccoli, when eaten raw, contains more of the enzyme Myronaise which helps cleanse the liver of carcinogens.

Red capsicum, when roasted or fried contains a lot less Vit C.

So these just give you an idea of how it all works. Things aren’t as simple as all one way or the other.

What no one in the health industry is in debate about is that eating lots and lots of veggies will help keep the body healthy. Mix it all up a bit and eat lots of it and you’ll be bound to get most of the nutrients you need.

Check out our article on liver health and fertility

So much inflammation comes down when sugar is removed from the diet. Not to mention what happens to your hormonal regulation. Insulin is closely linked to all the other hormones in the body, especially testosterone and estrogen. Don’t forget when talking about sugar I also mean refined carbohydrates.

The Low Down on Flotation Therapy

Flotation therapy may be a new concept to most, but has actually been around for decades.  Freed from external stimulation, floating weightless atop a bath of Epsom Salt water heated to match your internal body temperature; Sensory Deprivation Tanks allow your body to achieve a state of deep relaxation that is more beneficial than sleep… Even when we sleep, our body is still receiving sensory signals from things such as gravity, the bed sheets on our skin and sounds around us. So by completely removing those stimuli, your mind can focus purely on rejuvenation and repair.

Despite its recent spike in popularity, Float Tanks have actually been used as a form of therapy since the 1950s as a way to insight creativity, concentration and connection to others. In 2018, floating is now more widely known and researched for its ability to reduce the body’s stress response, inducing deep relaxation and quietening the minds chatter.

Essentially, floating helps to lower cortisol levels and calm the nervous system; activating the parasympathetic nervous system, decreasing the activity of our sympathetic nervous system, and helping to restore balance of our immune and hormonal systems. More research is being done into the application of float tanks as a recognized therapy for different types of emotional distress such as PTSD, chronic pain and sleep difficulties. A study measuring the beneficial effects of sensory deprivation in the flotation tank (Kjellgren, A., & Westman, J. (2014)) showed results of a significant decrease in stress, depression, anxiety and pain, and a correlating increase in optimism, sleep quality and daily mindfulness.

Sold, right? Now you’re probably wondering how often you should be incorporating a float. Ideally, once or twice a week is the way to go, but everyone’s budget and schedules are different; so all I’m going to say is that the best thing you can do is just float whenever you can.

Read this article re yoga and its effects on fertility

Meditation: a lot of people swear by it, and a lot of people shudder at the mention of the word. What comes to mind when you think of meditation? 1hr of sitting cross-legged in silence; 2 minutes of watching your breath; a walk in nature with no distractions; or an uncomfortable and forced stillness?
Most people think of meditation as a form of physical relaxation and ‘zen’. However, the latest studies are showing that actual changes in the brains structure may be why people experience improvements and benefits beyond just the token relaxation.

A recent study concluded that meditation actually CHANGES the gray-matter in your brain. The 8 week study conducted by Harvard researchers at Massachusetts General Hospital specifically noted that the gray-matter in the hippocampus of the brain, the area responsible for learning and memory capacity, increased in density, as well as other parts of the brain involved in self-awareness, introspection and compassion. Participants incorporated 30 minutes of audio-guided meditation per day, and practiced non-judgemental awareness of sensations, feelings and state of mind.

A classic reason for resistance to meditation can be peoples’ struggle with ‘emptying their mind’ and ‘clearing their thoughts’. Our brains are busy these days, I get it. For some, that even sounds impossible. But the misconception about meditation is that it requires the empty mind, the 1hr of your day, and that unless you do it a certain way, you won’t reap the same benefits.

The beauty of meditation is that there is no right or wrong. Consider it more as a state of being rather than of doing. One can be engaged in ‘meditation’ on a walk, for 2 minutes in your car before your next appointment or meeting, or as you drift off to sleep at night.

A handy method is the 5:5:5:5 (you can substitute any number in there but 5 is a good place to start)…. Inhale for 5, hold the breath for 5, exhale for 5, hold the empty for 5, and then repeat.
Guided meditation is also a great option; I love using an app called Insight Timer. It’s an endless library of guided meditations, with different lengths of times, styles and voices.

Any more questions, let us know. Happy meditating.

There’s evidence that the blue light your eyes take in when you’re looking at a screen can sabotage your sleep and mental health, cause eyestrain (and crows feet), and can even damage your skin. I say no to premature wrinkles.  However, it’s not all bad. Blue light is naturally produced by the sun (it’s what makes the sky look blue), and is incredibly beneficial and necessary for natural circadian rhythms and regulating our sleep and wake cycles. Natural sunlight in the morning is known to increase your alertness, elevate moods and increase your overall feeling of well-being. My hot tip? Sit outside in the mornings with your tea and soak up those rays, but leave the sunglasses inside.

From your nine-to-five job to your food-filled Instagram feed and the occasional night-time Netflix-binge session, you’re likely spending most of your day looking at one screen or another. It’s okay, we all do it. But since discovering the (pretty major) downsides of our technological habits, I have delved deeper into ways we can minimize the disruptive effects that artificial blue-light has on our sleep and our natural circadian rhythms. Because if there’s one thing I enjoy more than a Netflix binge…. It’s a restful nights sleep.

It’s the artificial sources, including laptops, phones & televisions, even fluorescent or LED lights that can be harmful. Too much exposure to these, particularly at night-time, aka social media peak hour, it can suppress the secretion of melatonin; one of the hormones that influences our circadian rhythms.

We’ve got two options here… To reduce the amount of screen time during our days, or at least at night; I don’t know about you, but easier said than done when the Bachelor is on. Switching on ‘Night Mode’ on your phone is a free and simple hack too.
Or invest in some ‘blue-blocker’ glasses; they have special lenses that filter out the harmful blue light, reducing the disruptive impact on our sleep.

Our fave, superchic option is Baxter Blue.

When approaching health from a holistic point of view, exercise is one of the key ingredients required. There are many ways to get your body moving; aerobic/cardio styles, weights, incidental exercise around the home or workplace, and mindful exercise such as yoga and Pilates.

Let’s hone in on one particular style; one that is beneficial for women’s health, one that works the deep stabilising core muscles and the pelvic floor, and one that has been proven to be effective in reducing the levels of cortisol (a stress hormone) in our body; Pilates.
We have all heard the term ‘pelvic floor’ before, and probably have a relatively good base level understanding of its importance; don’t forget your kegels ladies. But of course, without the proper exercise and engagement, there will be no benefits. Essentially the pelvic floor is a hammock of muscles and ligaments that attaches to the pubic bone, sit bones on both sides and to the tailbone. Its main function is for bladder and bowel control of course, but it plays a HUGE part in supporting the weight of a growing fetus during pregnancy; facilitating the birthing process and also support and stability for the spine. The prevalence of core focused movements throughout Pilates is the perfect way to incorporate targeted exercises for your core and pelvic floor.

While Pilates has an element of dynamic cardio and fitness, the relation and importance of breath with movement, awareness of posture, and correct engagement of your core separates it from your regular fitness classes.
The mind/breath/movement connection makes it a calming form of exercise, which calls for a lot of focus and coordination. A group of researchers from the University of Illinois reported in the Journal of Physical Activity & Health that Pilates has been proven to significantly reduce stress levels, improve memory and function of your nervous system, as well as increase overall happiness and creativity.

Alex Fish – pilates instructor

Also check out our blog re yoga and pregnancy.

Over the last twelve years I’ve seen thousands of people’s attitudes to exercise. There are a lot of common threads – weight loss, self esteem, injury management – but the biggest common thread is most people view exercise as a means to an end, and a lot of the time this also makes it a chore. If we see exercise as something we have to do, chances are we’re also going to see it as temporary. Imagine how great it would be if exercise could fit seamlessly and perpetually into our lives, and bring us something more than just physical results like…joy!

I’ve been thinking a lot about my own attitude to exercise, and how and why I do things. I know without a doubt I don’t want it just to be a physical pursuit – and the beauty of movement is it has so many multi-layered benefits. So here’s a list I’ve come up with to bring a little more happiness and joy into our lives, via your (hopefully) daily exercise program.

1. Find what you love doing. Close your eyes and think about what lights you up. Can’t keep still when you hear Beyonce’s latest song? Try a dance class – or make a boss playlist and shake your thang in your living room. Feel like you need to relax after a hard day at work? Keep track of your favorite yoga and Pilates moves in your daily Bump+Nutrition program and spend an extra ten minutes a day chilling out. Hate the treadmill at the gym? Take your walk outside – enjoy the warmer weather, the passers by, the beauty you can find in your daily surrounds.
2. Make it a date. It could be your partner, your best friend, a group of friends or your dog. Nothing makes moving more fun than catching up with a buddy. You’ll find you cover more ground, and multi task in a really easy, fun way. You’re more likely to keep your exercise schedule if you have someone to keep you company.
3. Location, location, location. I work in a gym, but my preference is for al fresco exercise if I’m not using equipment I can’t replicate. I love the beach, the bush, even my backyard if I’m pushed for time. The exercise options you have with Bump+Nutrition include a lot of options you could do anywhere. Maybe early evening somewhere beautiful might bring a smile to your face. Be as creative as you like, and remember the way you do things can be different every day if that’s what you feel like.
4. Timing is everything. Some people are early risers and can’t deal with the idea of exercise later in the day. Others are night owls. You can really make the most of your movement if you identify what really works for you. Enjoy the benefits of extra energy during the day, and better sleep at night by knowing how your schedule and body deal with your wellness program.
5. Set dressing. Make the time you spend moving more fun by buying some inexpensive workout clothes. It makes a big difference to have clothes that fit properly, wick moisture, and don’t fall down or get in the way when you’re doing your thing. Look for styles that support you properly and fit well. If you’re used to big baggy t-shirts and tracky dacks, you won’t believe how much more comfortable you can be in purpose made clothes.

I’d love to hear any ideas you have about how to bring a little more joy into your world through exercise. Life can be serious and stressful, and the more we can smile and have fun, the more we can create a calm, happier world. Take care, and most of all, enjoy yourself!

Consider a Wellness Package.

If you’re living the fast paced life just like so many of my patients then it’s possible you’ve developed adrenal fatigue. This condition supposedly affects around 80% of the population at some point in their lives. Yikes! I certainly see a lot of it. We ask so much of ourselves in the 21st century. Our ability to bounce back from emotional, mental or physical stress is dependent upon whether we give ourselves down time to recover or just push on.  These days many just push on.

Busy jobs, gym sessions, trying to become pregnant and exposure to the modern world isn’t necessarily what we were built for.  Sure, we may be able to juggle these things, but when something additional is thrown into the mix such as disappointment of negative pregnancy results, illness within the family, job changes, etc, then the body goes into overload. Where’s the time for recovery?

So, what are the adrenal glands and why are they so important? The adrenal glands are two little thumb-sized organs that sit above our kidneys. They’re one part of the endocrine system and are involved in producing over 50 hormones which monitor all our bodily functions. As I often harp on about, our hormonal system is a delicate system that needs to be kept in tip-top condition, especially for fertility.  Estrogen and testosterone are balanced by the adrenals when all is working well. When we’re under any sort of stress, the adrenal glands release adrenaline hormones which rushes blood to the heart, brain and muscles in a fight or flight response. Then the adrenal cortex pumps out corticosteroids to slow down the functions in the body which aren’t urgently required for survival, such as our immune and digestive systems. So, this process takes its toll on the body when we expose it to stressful situations over and over again.

Symptoms of adrenal fatigue may be:

• chronic tiredness
• trouble thinking
• feeling rundown
• more tired during the day than in the morning
• inability to handle stress
• craving sweet and salty foods
• a weakened immune system

If this just describes your entire life then perhaps its not adrenal fatigue at all!  Sometimes other factors can cause fatigue such as:

• poor diet
• stress
• depression
• lack of sleep
• lack of moderate exercise

There are some medical conditions that also ave an affect on adrenal function such as Addison’s Disease which can trigger similar symptoms as adrenal fatigue!

If you suspect your adrenal glands are not functioning properly then you should see an endocrinologist and have the appropriate tests done.  In the meantime, follow a healthy diet full of plenty of vegetables and good quality protein.  Avoid preservatives and junk foods and any foods you may have allergies to.  Keep your gut health strong by eating fermented vegetables, natural yoghurt and take probiotics to improve digestion and better food absorption.

Finally, minimize coffee and alcohol intake, drink plenty of water and make time to sleep properly.  The rules never seem to change do they?

Be sure to have a look at our article on Estrogen Dominance.

What I like about Maca is that it’s a food not just another supplement. It’s been around for centuries in South America and used by men and women for a wide variety of ailments. Maca acts on the body as an endocrine balancing agent which means it helps regulate hormones, whilst balancing thyroid and adrenal functions. If estrogen production is too high then progesterone can become too low. This is when Maca may be helpful. It has been shown to increase progesterone while controlling estrogen and can be helpful for women with short Luteal phases.

Men too can benefit from Maca, by its abilities to increase healthy sperm production and improve libido.

Studies also show that Maca may help:

• decrease anxiety and stress
• increase energy levels
• assist iron levels
• lower high blood pressure and raise low blood pressure
• increase mental clarity
• helps the body utilize glucose for energy (less likely to store it as fat)

We recommend 1,500-3,000mg daily.  Please note that it’s important to have a break for a few weeks after about 3 months of taking Maca.  This is to ensure the body remains responsive to its phytonutrients.

Like with many herbs and supplements we do not recommend continuing to consume it through pregnancy.  Although people have been known to take it with no toxic affect on mother and baby, there is just not enough evidence to be certain.

On a final note, please know that Maca comes in a variety of colors from golden to red, purple and even black.  The darker shades contain higher amounts of iodine which could wreak havoc with your thyroid.  In some cases this could be beneficial, but mostly not.  So, stick with the golden color and remember that more is not always better!  Now go find some of this super…food!

Be sure to check out our blog re Magnesium.

Magnesium Deficiency

Magnesium is probably my favorite supplement!  It’s becoming every practitioners best friend!  As we get older our bodies become less efficient at absorbing minerals and considering magnesium is the 4th most abundant mineral in the body we require plenty of it to be replenished.

It’s used by every organ in the body to build DNA and for detoxification.  In our culture today we tend to consume too much calcium and not enough magnesium.  This is what causes our muscles to go into spasm and is linked to heart attacks.  The calcium causes the heart muscles to contract and there isn’t enough magnesium to allow it to relax again.

Unfortunately, it’s being farmed out of the soil over the years so even thought it’s found in green vegetables the quality is not as it once was.  It’s still important, however, to eat plenty of rich green vegetables, beans, nuts, seeds, avocados and seaweed to top up your magnesium.  In most cases we require a supplement (preferably powder form) to be sure you’re receiving a good dose and the right absorption.

There’s new evidence to show that magnesium L-threonate is better absorbed and has amazing cell penetration.  This is important because the majority of our magnesium lives in our cells not in our blood (this is why blood tests rarely show magnesium deficiency).  Whichever source you use make sure it doesn’t contain too many unnecessary fillers – Vit D, Vit K2 and calcium also help better the absorption of magnesium.

Within the clinic I see so may ailments easily remedied with a daily dose of magnesium powder.  Most commonly are headaches, constipation, insomnia and nervousness.  There’s plenty of evidence showing a long list of issues caused by magnesium deficiency.

• asthma
• blood clots
• bowel disease
• cystitis
• depression
• diabetes
• heart disease
• hypertention
• hypoglycemia
• kidney disease
• liver disease
• migraine
• nerve problems
• PMS, infertility, pre-eclampsia
• osteroporosis
• Renauds disease
• tooth decay

Common symptoms we see in the clinic are

• fatigue
• weakness
• eye twitches
• muscle spasms
• abnormal heart rhythms
• headaches

Also important to note that too much sugar causes our body to excrete magnesium through the kidneys leading to a deficiency.  Other than foods and supplements, magnesium can be absorbed through the skin by doing epsom baths and using oil a few times a week.  Ask your practitioner if you could benefit from some form of supplementation.

Read our blog re Vitamin D deficiency…as well..

Suffering from the post holiday lulls? Pants too tight? It’s not always easy to break habits such as overeating and binge drinking. Planning is the key.

Set an initial goal of 1 week. Most people find the thought of eliminating sugar and alcohol for any length of time to be overwhelming. This only sets you up for failure. Generally, a week a of healthy habits leads to a more ongoing routine. Set aside a week to reset by replacing alcohol and soft drinks with heaps of water and herbal teas. Include loads of veggies and fruit (berries are best)…sugar cravings will dissipate. Go easy on carbohydrates, especially at breakfast, and start to burn off that excess glycogen (excess glycogen leads to excess calories).

Many people do well doing a morning fast a couple days/week. During the night the body goes through the elimination process and fasting for a few hours after waking can assist the body in cleansing even further. (Intermittent fasting does not slow down your metabolism, but actually causes the body to tap into fat stores!)

Here are some tips on cleaning up for the new year:

• Go sugar and alcohol free for one week (continuing for even longer is better)
• Eat lightly for one week
• Start the day with hot water and lemon juice (kick starts liver function)
• Get moving and stretch (twisting releases toxins)
• Get plenty of sleep by going to bed early
• Eat healthy whole-grains and lots of veggies to move toxins through the body
• Protein at every meal can regulate blood sugar levels giving you more energy and reducing cravings
• Fill up on antioxidants such as fresh vegetable juice (minimal fruit juice)
• Eat foods to support healthy gut, such as, fermented vegetables, kefir, bone broth, kombucha and apple cider vinegar
• Include a good probiotic
• Get plenty of fresh air and sunshine
• Relax and have some quiet nights in to get ready for the new year

Note to self – if you cave in at any point, don’t punish yourself by continuing to binge. Wake up to a new day and reset!

Is Listeria dangerous to a mother and unborn child? We all hear about foods not to eat once pregnant or after an embryo transfer.

Firstly, Listeria can be found in almost everything. One in 20 adults carries the bacteria but remains unaware because of having no symptoms. It’s an illness caused by consuming foods that have been contaminated by a bacteria found in soil, water, chicken, cows and animal feces. The infection can be dangerous for the elderly, ill or pregnant women. Listeria can cross the placental barrier which can cause serious fetal infections leading to miscarriage, premature birth, still born or an ill child. Although fairly rare in Australia, pregnant women are around 10-20 times more likely to get Listeria than other healthy adults.

Symptoms can be mild to severe –

fever
lethargy
headache
aches and pains
meningitis
septicemia (blood poisoning)

It can feel a bit like having food poisoning so do have a check-up if you’re pregnant and feel such symptoms. If your blood test shows you’re positive for Listeria then you will be given antibiotics which should clear up the infection.

To prevent any risks from Listeria it’s best to avoid certain foods to begin with and remain hygienic. Listeria flourishes in your refrigerator so if you haven’t eaten your goods within a few days then toss them out while pregnant. Wash all your produce really well when you bring it home (or even from your own garden) – cooking food kills Listeria.

So, limit your raw food intake. Only eat takeaway food if it’s hot and not sitting around at room temperature.

Avoid

ready to eat seafood (smoked fish, sushi, sashimi, mussels)
premixed raw veggies (coleslaw prepackaged salads)
soft serve ice-cream
soft cheeses (brie, camembert, ricotta) unless cooked
deli meats
unpasteurized milk
pate
Yoghurt and cottage cheese are fine

We also recommend following these guidelines immediately after an embryo transfer. Everyday I’m asked if during the 2 week wait you should treat yourself as you would during pregnancy. Well, yes, because that’s the goal and to have the attitude that ‘the last transfer didn’t take so neither will this one’ can lead to distress when you get a positive pregnancy test and haven’t taken care of yourself up until that point. So, avoid Listeria foods, don’t over-exercise (especially if you weren’t doing it before pregnancy), avoid alcohol and other toxins.

Don’t panic in regards to Listeria, just take precautions.

We at The Fertility Pod – Acupuncture & Nutrition can give you more information re this article and a whole host of other issues.

Who’s not confused about soy? Is it good for you or does it cause cancer? When has any food had such extremes in its reputation? Well, when it comes to fertility there are some take home rules about soy products, but let’s have a look at where some of these soy rumours have stemmed from.

Firstly, soy can be found in almost 50% of foods, which makes it hard to avoid. It’s in everything from protein bars, powders, sauces, cereals and even fast food. Soy in its processed form is a cheap filler and has a neutral taste so it doesn’t upset the flavours of its carrier (eg. a Big Mac). You can find it listed on labels as ‘soy protein’, ‘hydrolyzed veg protein’ and ‘textured veg protein’! Keep an eye out because in this form soy can cause an array of problems.

Over 3,000 research studies have been devoted to this topic, hence all the hype. If you are trying to become pregnant then it’s important to understand the difference between ‘processed soy’ and ‘natural soy’ products. Over the past 20yrs we have consumed a lot more soy, mostly in its processed form. What we do know is that soy is a phytoestrogen which can mimic the body’s natural estrogen and disrupt the normal production of hormones. Aspects of these phytoestrogens can cause stress on sperm, leading to DNA damage and increased risk of miscarriage. Recent studies report that the link between higher consumption of phytoestrogens foods over the last 20yrs and a decrease in sperm quality and pregnancy rates is of a major concern. Genistein, which is a phytoestrogen, can also sabotage sperm on its journey to the egg. This then leaves the egg unfertilized once again. Not only is it an issue for couples trying to conceive but also for health in general. Over consumption in its processed form has been linked to many cancers.

So, why would anyone in their right mind eat it? Well, to be fair, most of the major studies were conducted with ‘processed soy’ which is quite different to the effects of ‘natural soy’. When it’s processed the nutrients are stripped away, sugars and fats are added and its isoflavones (or phytoestrogens) are modified. In its ‘natural form’ those isoflavones help regulate cell growth which can actually protect us from some cancers. Also, in this form soy can help regulate cholesterol levels and reduce pressure against vessel walls of the arteries. It is a much better form of protein for our heart health than animal derived protein and can even reduce the risk of a heart attack, along with Type 2 diabetes and osteoporosis.

Studies also show that ‘good soy’ in moderation can improve sperm quality because the phytoestrogens can act as antioxidants and repair DNA damage. So, what is meant by ‘moderation’? The most recent reports are that 1-2 servings of soy are recommended daily. One serving would be equivalent to 1/2 cup of tofu or a cup of soy milk. The best forms to eat are organic tofu, edamame (soy beans), and fermented soy such as miso and tempeh. These fermented forms are full of probiotics which are great for our gut health and high in B12 which is needed to metabolize fats and carbs.

By keeping your intake of soy within the recommended serving size and of the appropriate quality, you can feel comfortable that you’re doing good for your health. Don’t consume too much and avoid ‘processed soy’ as much as possible. When you do become pregnant, don’t fall into the trap of feeding your baby a formula containing processed soy as studies have shown that babies who were fed this type of formula had 6-11 times higher levels of phytoestrogens than adults on a high-phytoestrogen diet. This can have consequences later in life when these babies are all grown up and trying to start their own families.

So in most cases it’s pretty easy to follow the soy rules if you buy organic and stay away from products that have expiration dates too far down the track which generally means they have more additives. Also, if you’re on thyroid medications then please leave a few hours in between taking meds and eating soy as it can affect how the body absorbs the medication within the GI tract.

Moderation and quality…the best rule!

How lucky we are to live in this modern world with access to almost anything we want and whenever we want it, right?  Familiar with estrogen dominance?

Unfortunately, we’re being over-exposed to endocrine disruptions in our advanced and heavy consuming industrialized world. Endocrine disruptions such as xenoestrogens can be found in our everyday life in things such as, shampoo, water, foods and even the air we breath. These xenoestrogens can lead to estrogen dominance because they mimic the functions of our natural estrogens and attach themselves to our cell’s receptors then taking over the natural estrogens abilities. This then causes estrogen dominance which can cause menstrual issues, fibroids, cysts, weight gain, tumors, thyroid issues, PMS and even breast cancer.

Xenoestrogens can be found in :

• foods that have been exposed to pesticides and insecticides
• many shampoos, soaps, cosmetics and lotions
• soft plastics
• animal products which have been fed growth hormones
• tap water
• non-organic soy products
• some menstrual products which contain chlorine
• dryer sheets
• artificial sweeteners

So what can we do to help rid the body of this excess estrogen? Well, start looking after your liver! The liver is the one that decides if estrogen is going to stay in its healthy form or be converted into cancer-causing estrogens. Eat plenty of green vegetables, good quality proteins, filtered water and plenty of sleep. The liver, thyroid and adrenal glands all work together to keep our hormones in balance so live a balanced healthy life to support their functions and eat plenty of anti-inflammatory foods.

Check out our article re Soy

Acupuncture with IVF ‘doubles the chances of getting pregnant’

By Colin Fernandez, Science Correspondent For The Daily Mail

• Over 46 per cent of women undergoing acupuncture treatment conceived
• While only 21.7 per cent of the women became pregnant in the other group 
• Treatment may be offered as a possible method of improving IVF outcome
• Expert says it may only work due to patient spending time with practitioner

YOGA FOR FERTILITY | PREGNANCY YOGA

Pregnancy yoga – There are so many different aspects that contribute to creating a healthy baby and pregnancy. Yoga for fertility is a great way to help support you on journey into a healthy pregnancy. The word Yoga comes from the Sanskrit word ‘yuj’ which means to unite. Yoga is about the connection of mind, body, breath and movement. The mind-body connection has a huge impact on our overall health and fertility. One of the key aspects of fertility is to initiate the relaxation response. Yoga is a combination of asana (postures) and breathing techniques that will actually help you reach that state of relaxation and mediation. Hallelujah!

Yoga asana works by increasing strength, improving flexibility and helps balance our hormones and menstrual cycle. Modern research has proven yoga to reduce the stress hormone- cortisol and in yoga physiology it is believed that specific yoga postures increase blood flow and life force ‘prana’ or ‘qi’ to the reproductive organs. Not only are we reducing stress but also increasing our well-being and chances of conceiving.

Yoga for fertility focuses on the centers of the body or chakras associated with fertility and reproduction. In particular it uses specially designed yoga poses that open the pelvis and stimulate the second chakra located just below the navel. This vital centre has long been associated with fertility and creativity. But more than just improving blood flow to the reproductive organs, yoga for fertility helps relax the body and restore physical and emotional balance.

The breath plays an important role in yoga and has a powerful influence over our physiological and psychological well-being. Breathing is something we don’t pay a great deal of attention too. In fact, it’s is an unconscious response we do naturally.

Different types of breathing patterns have distinct physiological effects. When we connect to conscious breath, it triggers the physiological response of rest and digest. Everything in the body begins to slow down; our heart rate, our mind, our breathing becomes deeper and consciously we begin to connect into our body. Suddenly, we notice we are in a more relaxed state.

The breath we want to promote in fertility is the belly breath. Slow deep rhythmic abdominal breathing. Belly breathing stimulates our vagus nerve, which controls important body functions such as respiration and digestion and sends sensory information to the brain. Using this breath shifts the hormonal milieu in the body from “flight or fight” to “rest, digest and nest”.

Whilst yoga can be described as a physical form of exercise it is so much more than its physical asana. When we break it down, yoga works the physical body in different ways. Yoga works on the mind, and as we become healthier and clearer, space is created for us to have a look at our patterns and contents of our thoughts. Huge! We learn to become the observer rather than the reactor and helps us to identify our patterns of negativity. It unites the conscious with unconscious creating a greater sense of awareness. Rejoice.

Yoga finally brings a sense of magic into your daily life. What you practice on your mat you can take off your mat and use in everyday life. This brings a whole new paradigm of health and well- being to you.

Bump Acupuncture & Nutrition

Fertility Lifestyle Program

How to regulate the menstrual cycle

Acupuncture and the menstrual cycle is a topic we cover all the time – acupuncture can help women who suffer from the all too common, irregular menstrual cycle, including anovulation (failure to ovulate) and PCOS by helping correct hormonal imbalances.  Research shows that acupuncture can influence hormonal secretion from the pituitary, hypothalamus, thyroid, adrenals and ovaries. Specific acupuncture treatments are directed at each phase of the menstrual cycle in order to regulate the menstrual cycle, reproductive hormones and any underlying imbalances.

PHASE 1: Menstruation (Day 1-5):Day 1 of the cycle is marked by full flow of blood (not spotting), the shedding of lining of the uterus (endometrium). The pituitary signals for the production of the hormones FSH and LH to stimulate growth of new follicles (eggs).  Acupuncture treatment during this phase is focused on moving blood to ensure the lining built up from the previous month is fully shed. Treatment during this phase also helps in the reduction of cramping and clotting.

PHASE 2: Follicular Phase (Day 6 - pre-ovulation): Oestrogen builds during this phase of the cycle. The increase in oestrogen thickens the lining of the uterus and increases cervical fluid.  Acupuncture treatment during this phase is focused on improving uterine and ovarian blood flow to aid follicular development, the thickening of the endometrial lining and increase cervical mucous.

PHASE 3: Ovulation:
The release of an egg from the dominant follicle is triggered by a surge in the hormone LH. The cervix is open and fertile "egg-white" cervical mucus increases just before ovulation occurs.  Acupuncture treatment during this phase is focused on helping the release of the ovum.

PHASE 4: Luteal Phase (Post Ovulation):
Progesterone increases in this phase of the cycle and is secreted from the corpus luteum.  Progesterone is responsible for the increase in body temperature at this stage. The egg travels down the fallopian tube into the uterus after ovulation. If fertilization has occurred the embryo will hopefully implant in the uterus. Acupuncture treatment during this phase is focused on assisting implantation and securing the embryo to prevent miscarriage

Black bean stuffed capsicums – yum!

2 red capsicums

2 yellow capsicums

1 can black beans (drained)

1 ½ cups quinoa (cooked)

5 tbsp salsa

40g feta

1 brown onion (finely chopped)

3 garlic cloves (crushed)

handful coriander (finely chopped)

½ avocado (mashed)

1 tbsp olive oil

sea salt

Heat oil in pan. Add onion and garlic. Saute until lightly browned. Add cooked quinoa, black beans, salsa and feta (leave a tiny bit of salsa and feta to garnish). Cook for about 10 min.

Slice the top off capsicum and remove seeds. Fill the capsicum with the mixture and bake on a lightly greased pan for about 20 min. Garnish with avocado mash, salsa and feta.

Fertility and how your sleeping habits could be affecting it!

We often hear about sleeping and fertility or more annoyingly how irregular sleeping habits can make us fat! Well, there is a reason for this, and it’s to do with hormones. Most hormone secretion is controlled by our circadian rhythm of which sleep plays a major role in. This process is easily disrupted by lack of sleep, late nights, shift work, etc.

When the production of Melatonin and Cortisol are affected during this time we can feel a ‘jet lag’ feeling the following day. During sleep our bodies work hard to repair cells and regulate hormones such as Leptin which is an important link between sleep and fertility. Without proper Leptin production menstrual cycles can become irregular.  Moreover, sleep, or lack of, affects important fertility hormones such as estrogen, progesterone, LH and FSH, and I’m sure you’re all aware of the importance of these!

• Try to keep to a similar sleeping pattern each night and have at least 7-8 hrs of sleep nightly
• exercise helps us sleep, but not too close to bed time
• avoid coffee in the evenings
• wind down and relax before bedtime (turn of TV and other devices)
• put your feet up the wall and lie on the floor for 10 min (this slows the heart rate down)
• try some camomile tea or warm almond milk
• a heaped tsp of magnesium powder in a small glass of water before bed can help

So, the thing to remember is try to create good habits at the end of the day…create some quiet time…put down the phone, turn off the TV and really get set for a good night sleep.  Your body will thank you and in the morning you will be rewarded by feeling great and getting off to a good start.  Have a great night sleep!!

Visit us at The Fertility Pod – Acupuncture & Nutrition for more information…we’re here to help you on your journey!

Nite, Nite…

You probably hear a lot about acupuncture whether trying to conceive naturally or through IVF.  Research shows that acupuncture improves blood flow to the ovaries and the endometrium.  This allows the ovaries to function at their peak and helps to increase the lining thickness of the uterus.  A short treatment prior to and immediately after embryo transfer is shown to increase the chances of implantation.

In preparation for an IVF cycle acupuncture can help regulate hormones, improve the menstrual cycle and promote ovulation whilst relieving stress by working on the central nervous system.

Most patients feel that acupuncture helps them to sleep better and have a more relaxed and optimistic state of mind.  Research shows that acupuncture increases the success rates with IVF treatment and, therefore, it is highly recommended.

Men:  It’s also very helpful for enhancing sperm count and motility whilst alleviating stress.

At Bump we prefer to see women once weekly approaching an IVF cycle and on days 3, 6 & 9 of drug cycle.  This is then followed by a short pre/post treatment on the day of embryo transfer to assist with implantation.  If trying to conceive naturally then we would ideally like to see patients weekly for around 12 weeks.  You can certainly keep trying to conceive during that time.  We will discuss more about acupuncture over the coming days.

It’s amazing to see women coming in to us on the day of embryo transfer – stressed and in some cases very anxious (especially the ones who have never done it before).  By the time they leave for transfer they are usually relaxed and ready.  There is a lot to be said for that.

We as acupuncturists really feel a sense of satisfaction when a patient has had a great result from an acupuncture session.  Perhaps we should all join the club!

Visit us at The Fertility Pod Acupuncture & Nutrition for more exciting information.

Liver & Fertility Health

• The liver is one of the most important organs in the body.  It works like a filter and governs around 500 metabolic processes which keep the body healthy and fertile.
• It also helps to maintain blood sugar levels by assisting carbohydrate metabolism.  this process helps metabolize fat and balance cholesterol.
• In charge of blood storage and protein metabolism
• Helps digestion with bile salts production
• Stores iron, potassium, copper, zinc, Vit A, B, C, D, E and K

Liver function is strongly affected by toxins and stress.  Things such as non-organic foods which may contain mercury, lead, PCBs or any number of pesticides can put a strain on the liver.  Air pollution, medications, alcohol, caffeine, household cleaners and even some skin cares can affect the natural mechanism of the liver.

The liver does a great job of breaking down and eliminating excess hormones which is essential for hormonal balance and detoxification.  For example, when estrogen has finished what it needs to do during a menstrual cycle like build a uterine lining, it is then sent to the liver to be broken down and removed through the colon.  If, however, your liver isn’t healthy and the ‘filter’ is blocked then the estrogen is then reabsorbed back into the body.  The result of all this estrogen dominance can lead to:

• PMS
• Irregular and heavy periods
• endometriosis
• migraines
• fibroids
• fibrocystic breasts
• infertility

Estrogen dominance can also come about when progesterone levels are low.  Remember when I keep harping on about cortisol levels?  Well, when stress from overwork, over-exercise, or life in general gets too much then those cortisol levels rise and block the receptors that progesterone needs to rise.  So, progesterone levels drop and can cause estrogen dominance.

A healthy liver and less stress are the key!

• manage stress
• eliminate processed foods
• monitor dairy and meat intake
• eat lots of leafy green vegetables

Start your day with hot water and lemon juice!

• this assists with hormonal balance
• detoxification
• liver health (enhances liver function)
• improves digestion
• nourishes and strengthens cells and cell membranes
• very alkalising

Apple Cider Vinegar with warm water is also a great cleanser and alkalizer.  A tablespoon in water before each meal (or at least once daily)

Love your liver!