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Prebiotics – Have you fed your ‘good’ gut bacteria today?

August 6, 2018 by Dr Julie Vecera

Prebiotics – Have you fed your ‘good’ gut bacteria today?

Gut health is all the rage these days and although you’ve probably heard of probiotics, you may not be as familiar with prebiotics.  They go hand in hand: one is a live, healthy microorganism (probiotics) and the other is the food they eat (prebiotics).  You need both for optimal gut health!

They go hand in hand: one is a live, healthy microorganism (probiotics) and the other is the food they eat (prebiotics)…you need both for optimal gut health!

But what are Prebiotics?  They are a type of indigestible fibre that is found in certain plant foods. When we eat these foods, they pass through our gastrointestinal tract undigested until they reach the colon. This is where your ‘good’ gut bacteria hang out and they LOVE this stuff! These bacteria break down (ferment) the fibre to use as food, allowing them to grow and repopulate and in turn improve both our gut health and our health overall.  When our diet is lacking in prebiotics and we eat more highly processed, fatty, foods we end up starving our good bacteria and feeding bacteria that are less beneficial to our health.

Aside from helping out your ‘good’ gut bacteria, there are so many other benefits of prebiotics!

  1. Lowered risk of cardiovascular disease and coronary heart disease.
  2. Lowered risk of type II diabetes and improved insulin control.
  3. Decreased risk of colorectal and bowel cancer.
  4. Weight loss and weight maintenance.
  5. Improved digestion and gut health – making it easier to go to the toilet!
  6. Stronger immune system.
  7. Better nutrient absorption – especially calcium and magnesium.
  8. Natural detoxification and improved skin health (who needs to spend $$ on a facial!).
  9. Mental health benefits and stress management.

However, before you load up your plate with prebiotic-rich food a word of caution: as plant fibre is tough for your body to break-down and digest, adding too much fibre to your diet at once may cause issues such as gas, bloating and abdominal cramping. If you have been eating a diet high in processed foods (which have very little fibre) or already have gastrointestinal issues, it is advisable to add prebiotics to your diet gradually, in small amounts. Listen to your body – everyone has different levels of tolerance. Aside from starting slowly, with small amounts of prebiotic foods, try increasing your water intake as well. If you are suffering from these issues you may benefit from seeking support from a nutritionist or other accredited dietary professional.

So the next time you grab a Kombucha, maybe think about sending down a little packed lunch to fuel those good bacteria and prepare them for the battleground in your gut!
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

  • Gibson, G. r. et al. (2017) The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev. Gastroenterol. Hepatol. Doi:/nrgastro.
  • Dr. Karen Scott (2016) Prebiotics. International Scientific Association of Probiotics and Prebiotics (accessed 12 July 2018) https://isappscience.org/prebiotics/
  • Morris, T (2016) Probiotics and Prebiotics: Building Blocks for a Healthy, Happy Gut. Fitbit (accessed 12 July 2018) https://blog.fitbit.com/probiotics-and-prebiotics-building-blocks-for-a-healthy-happy-gut/
  • Slavin, J (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients 2013, 5, 1417-1435; doi:10.3390/nu5041417
  • Macfarlane, S., Macfarlane, G.T and Cummings, J.H (2006). Review Article: Prebiotics in the Gastrointestinal Tract. Alimenary Pharmacology and Therapeutics, 2006, Vol.24, Issue 5, 701-714 https://doi.org/10.1111/j.1365-2036.2006.03042.x

Filed Under: Blog Tagged With: Fertility Lifestyle Program, gut health, prebiotics, probiotics

Nutrition and Endometriosis

May 2, 2017 by Dr Julie Vecera

Nutrition and Endometriosis

Aetiology – Endometriosis affects an estimate of 176 million women of a reproductive age worldwide, it is an inflammatory condition that targets the endometrial tissue outside the uterus associated with lesions, pelvic pain and infertility (Mills, D, S. 2016).

There are four stages of endometriomas according to the American Society for Reproductive Medicine (ASRM).

  • Stage I – small spots of endometriosis, filmy adhesions.
  • Stage II – Small spots of endometriosis, filmy adhesions, and small cysts.
  • Stage III – Larger implants for endometriosis over a more extensive area, approximately 3cm thick, organs stick together with these type of adhesions.
  • Stage IV – The womb, ovaries, bowel and bladder are covered with implants, and the abdomen also maybe filled with blood from implants, organs adhere together this is known as frozen pelvis (The American Society for Reproductive Medicine, 1992).

Signs & Symptoms

  • Infertility
  • Acute pain before menses
  • Vomiting
  • Diarrhoea
  • Fainting
  • Abdominal cramping
  • Back pain radiating down the leg
  • Pain with urination and bowel movement
  • Fatigue 


Preferred dietary approaches: Foods to include:

  • High fibre foods
  • Organic vegetarian diet
  • Emphasize phase 2 liver support with carrots, beets, artichokes, lemons, dandelions greens, watercress, burdock root, cabbage family,
  • Indole-3-carbinol in broccoli, brussels sprouts, cabbage, cauliflower,
  • Onions, garlic, leek
  • Soy isoflavones and flaxseed lignans
  • Turmeric
  • Milk thistle seeds soaked and ground
  • Increase omega 3 fatty acids (wild fish, flax)

Foods to avoid:

less meat protein, soy, nut butters, decrease sugar and caffeine, dairy, red meat and alcohol, decrease omega 6 fatty acids (red meat).

Possible nutritional supplements and why they are recommended:

Vitamin C to increase cellular immunity
Beta-cartene enhances immunity and increases T-helper cells
Vitamin E helps to correct abnormal progesterone/estradiol ratios which increases cell growth of the endometeriomas, also prevents the release of inflammatory chemicals
Essential Fatty Acids gamma lionenic acid in borage, black seed and evening primrose oil and alpha-linenic acid in flax seed, canola, pumpkin, soy, walnuts helps to decrease tissue inflammation
Vitamin B complex helps the liver inactivate estrogen
Selenium aids in synthesis of liver detoxification antioxidant enzymes and stimulates WBC and thymus function
Lipotropics enhance liver function and detoxification reactions, promotes bile flow and facilitates excretion of estrogen metabolites

Lifestyle changes:

  • Increase exercise – 10-40 minutes per day
  • Avoid smoking and drinking

Natasha Dunn – Embryologist, nutritionist, yoga teacher and contributor to the Fertility Lifestyle Program

Filed Under: Blog Tagged With: Dr Julie Vecera, endometriosis, fertility, Fertility Lifestyle Program, nutrition

Vitamin D deficiency and its relation to infertility

November 21, 2016 by Dr Julie Vecera

Vitamin D deficiency and its relation to infertility

Over the last decade we seem to hear so much about Vitamin D deficiency and infertility.  In fact, it’s so spoken about that people are staring to disregard it as if it’s just an over-diagnosis.

When it comes to Vit D’s role in the body and its relation to infertility we need to understand how important and how much it actually does.  The role it’s most known for is helping the body absorb calcium which keeps bones strong.  However, new research shows us that a deficiency in Vit D can affect many other aspects of our health which may surprise you.  Many chronic diseases such as, autoimmune diseases, cardiovascular disease, diabetes, obesity and even cancer can be associated with Vit D deficiency.  You see, we knew that Vit D affected cells within the bones but now we know that it also affects cells within different organs of the body.  How does it do this?  Well, it is able to to turn a cell ‘on and off’ which means it can affect the way a cell operates, or carries out its function.  So, that’s pretty huge that Vit D can totally control whether a cell continues to grow or die.  This is why Vit D deficiency is said to increase the risk of some cancers, such as prostate, breast and colon cancers by between 30-50%.  So, infertility is just one possible side affect to Vitamin D deficiency.

So, what about our fertility health?  A deficiency of Vit D can lead to underdevelopment of the uterus and an inability to form mature eggs.  A study showed that mice with Vit D deficiency once pregnant had problems with the growth of their fetus.  The good news in these studies is that with Vit D supplementation reproductive health was normalized in the mice.

Vit D is important in so many ways when we look at female reproduction.  Firstly, the active form of Vit D (calcitriol) is able to control the genes which make estrogen.  Also, the role of Vit D, or calcitriol, plays a huge role in implantation because the lining of the uterus produces calcitriol once it realizes the embryo has entered the uterine cavity just before implantation is due to take place.  Then once a woman is pregnant the placenta and the uterus continue to produce calcitriol to protect the fetus from infection.

A study was done with women undergoing IVF.  It found that women with higher levels of Vit D significantly more likely to become pregnant compared to those with lower levels.  Another study even showed that women who were undergoing embryo transfer with a donor egg were less likely to have a successful pregnancy result with Vit D deficiency.  This shows us how ever important the role of Vit D is within the uterus.

So, do take Vit D seriously if your blood results are showing you may have a deficiency.  Get sunshine in healthy doses (without getting burnt), because the majority of our Vit D is naturally made in the skin after UVB exposure.  Even if you take a supplement (which you should if you have a deficiency) the body will still require UVB form.  In fact, just increasing your supplement dosage can actually be harmful to your health.  Remember to step outside, even if it’s cloudy, during your lunch break to support your fertility health.  The team behind the Fertility Lifestyle Program go out daily for at least 20 minutes.

Filed Under: Blog Tagged With: Bump Acupuncture & Nutrition, Dr Julie Vecera, Fertility Lifestyle Program, infertility, Vitamin D

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Welcome to The Fertility Pod


IVF Support and Natural Fertility – Melbourne

At The Fertility Pod (formerly Bump Acupuncture & Nutrition), our focus is on the physical and emotional state of the person as a whole.  This means looking at being in optimum health to maximize the chances of fertility and the ability to bounce back after the pregnancy.  Whether you are trying to get pregnant naturally, or are needing that extra bit of IVF support, we are there with you.  For this reason we have created the Fertility Lifestyle Program to help guide you through the journey of becoming pregnant.

All treatments are designed specifically for your particular needs through a combination of IVF acupuncture, nutritional advice, herbal medicine and massage. Our clinic provides a place to relax between appointments both before and after your embryo transfer.  We want to fill the voids we have experienced throughout the IVF process. Pre/Post embryo transfer acupuncture is done at our Monash IVF locations in Brighton East, Hawthorn and Clayton as well as our Carlton Wellness Centre.

We are pleased to now be treating in Brighton East at the Melbourne Fertility & Endosurgery Centre.

We collaborate with Monash IVF

About The Fertility Pod Acupuncture & Nutrition
The Fertility Pod @
The Carlton Wellness Centre
23a/255 Drummond St
Carlton, Vic 3053
Also seeing patients in Brighton East, Hawthorn and Clayton.
(03) 9348 2867
0433 784 843
info@thefertilitypod.com.au
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