Adrenals, Prolactin and Hormone Health

I’ve talked about stress in recent posts and its one that comes up time and time again and can be difficult to maintain with clients, so its always worth keeping an eye on it. The adrenal glands have a major impact on all our hormones and glands and I find after many years in practice this pesky gland is the major dominating gland of them all!

This is where I get personal! Many may want to know about me and my story. I was recently asked to take part in an online seminar about the 7 best fertility foods for summer and was asked ' How did I get into nutrition?  http://www.naturalfertilityexpert.com/fqt/ 

I've also had a lot of people contact me about this, which means to me after my guest spot on Natural Fertility Expert that it resonates a little! The reason I got into nutrition has a lot to do with hormones and stress being the route of this.

My own personal story and why I love to balance hormones and help people conceive is a few years ago my own hormones were in a terrible state. A longterm relationship of over 10 years on and off was falling apart, despite my best efforts to revive it. I was working for a company that wasn't particularly supportive despite putting in 60 hour weeks and as a result I started to suffer from major stress. Also I was living in a pretty awful area in London where I wasn't getting much sleep due to constant parties and altercations ( so there is your 3 areas which were all out of sink, relationship, work and home life!) journalistsresource.org

I started to have unexplained weight loss was suffering from low mood, had hair loss and had migraines so many times a month I had lost count of the days off work I’d had. In medical terms I had prolactinemia which was an excess of a female hormone produced by the pituitary gland ( usually produced when you give birth to help stimulate milk production and maintain FSH) As you may have gathered in a healthy 30 something woman who wasn't pregnant or had just given birth this can be somewhat confusing to the body and therefore as your body is in constant homeostasis too much of this hormone disrupts all others. Who knew that this is how my body reacted to too much stress! 

In hormonal language my body was producing too much cortisol which was then causing a message to my pituitary to fire out more hormones to balance this, and therefore prolactin was its ‘ hormone of choice’  Cortisol was also spilling over and affecting my thyroid, which is not an uncommon thing when this occurs. I needed answers and this was where I started to look to nutrition.

In my quest to help myself I saw doctors nutritionists, acupuncturists and herbalists all separately and all in isolation and none of them could give me the answers I needed and it was only through bringing all their wisdom together that I began to heal.  I finished a naturopathic nutrition course, started to eat right and in my quest for improvement know some pretty impressive folk in the holistic world and doctors who are more in tune with the integrated approach to health. As a result I’m a dab hand in the kitchen, know my FSH from my prolactin (hormones) and now can decipher a blood test like it was second nature. Along the way I have taught cooking courses, talked at seminars, wrote articles and have had the pleasure of working with and supporting many clients through the natural and assisted fertility route. I also found that collaboration was the way forward! I started working with Natural Fertility Expert a few years ago based on my own route to fertility. I had been looking to work with people who understand that we aren't just a number and a test tube.  Using a systematic, integrated and tailored approach to fertility really does increase your chances and the more pillars to your health you have and support,  the stronger your chances of conceiving and carrying to full term are.

Happy ending?

Its never over in terms of looking after your health. I always have to keep one eye on my body and I know the culprit this time -  and the reason behind my issue was prolactin, or more importantly it was my adrenals trying to keep up with me. Learning to support your health and the health of others is a journey and part of this is knowing yourself and other and suggesting things that are manageable to the personality types and yourself!

As I’m an ‘adrenal monkey’ ie it takes a steam engine to stop me when I'm on a mission, I always have to take care of my poor adrenals, by doing lots of meditation,  having lots of sleep and exercising ie gentle runs and yoga – and of course eating right and supplementing! Also I’m a massive advocate of ‘checking these things out under the hood’ medically speaking with some good old blood tests! More about adrenal fatigue in a post to come as I do think the adrenals are the route of some major health issues, but are overlooked at times!

MTHFR and Gene mutations that effect pregnancy

I’m going to talk to you today about methylation issues and specifically a mutated gene. As you may remember I eluded to this in the last post when I talked about how some people may be unable to break down folic acid. You may be interested in this if you have suffered multiple miscarriages, have auto immune disease, depression, cardiovascular issues and a multitude of symptoms. This is a complex discussion as the research is very new in this area. My goal is to help give you a basic understanding of this and how it relates to pregnancy.

What is MTHFR?

MTHFR (5,10-methylenetetrahydrofolate reductase) is a specific gene found on a specific chromosome within every cell in every person. The MTHFR gene produces an enzyme responsible for a multi-step process that converts folic acid to the amino acid homocysteine to another amino acid, methionine. The body uses methionine to make proteins and other important compounds.

wrongfulconvictionsblog.org

An abnormal change in gene structure, called a mutation, of the MTHFR gene can cause a disruption of the MTHFR enzyme’s normal function of breaking down homocysteine.

The two common MTHFR gene mutations occur at specific locations called “positions” along the gene. The one we generally test for is located at position 677. At this location, one amino acid base pair is different, in that Cytosine is replaced by Thymine. This mutation is called C677T. Another mutation we test for occurs at position 1298. At this location, Adenine is replaced by Cytosine and is therefore called A1298C.

MTHFR mutations are common. The mutations can be “heterozygous” meaning they occur only on one strand or “allele” of the chromosome, or they can be “homozygous”, occurring on both alleles. The frequency of a heterozygous C677T mutation is common, occurring in about 35% of the population. The homozygous C677T mutation is about 5-10% of the population. A mutation in A1298T is more common but is generally less problematic. The homozygous variety of A1298T occurs in 9% of the population. Another mutation involves both the C677T and the A1298T alleles. This is a “compound heterozygous” condition that occurs in approximately 17% of the population.

That’s the science bit over…

How does this affect pregnancy?

If the MTHFR gene is malfunctioning, homocysteine can build up and cause problems, both in the cardiovascular system, but also with pregnancy.

Some MTHFR mutations are more serious than others as far as their ability to cause problems during pregnancy.

Specifically, women who have multiple pregnancy losses are more likely to have a MTHFR gene mutation.

The association of MTHFR and recurrent pregnancy loss is under great debate. Some clinicians and researchers feel that the mutations can cause blood clots between the developing placenta and uterine wall, thus preventing transport of vital nutrition to the developing foetus. This usually occurs early in pregnancy when the embryo or foetus is most vulnerable.

It is unlikely that the exact mechanism of how MTHFR affects pregnancy loss will be worked out in the near future. As a result, women and clinicians need to understand that there is no set “standard of care” protocol for dealing with recurrent miscarriage in the presence of a MTHFR mutation.

If you have the gene polymorphism, it will always be there. However you can make it work a little better and therefore you may benefit from therapy if yu have homozygous C677T mutation, and what is termed “compound heterozygote” mutation or if you are heterozygous for both C677T and A1298T.

Folic acid and assimilation in the body.

Many women want to ensure they are getting all of the vitamins and nutrients needed for a healthy pregnancy. It is extremely important to make sure that you and your baby are provided with these essential nutrients. One of the essential nutrients needed for pregnancy is folate. Folate plays an important role within pregnancy. Folate is needed for growth and development of a healthy baby. Contrary to clinicians and non reproductive specialists knowledge Folic acid is NOT particularly helpful if you have MTHFR- with MTHFR you have problems converting folic acid to a usable form for foetal development. Additional symptoms associated with this condition are depression and weight problems and cardiovascular problems. Taking synthetic regular folic acid may make it harder for your body to absorb the folate it needs. 

Folate is essential to healthy DNA replication, which is inherent for developing babies.

Many women know to take folic acid during pregnancy, but few know whether their bodies can fully process it. Folic acid is synthetic (man-made) and must go through a four-step conversion process in order for the body to use it. Unfortunately, over 50% of pregnant women in the U.S. and 33% of the UK  have a genetic disorder  MTHFR Polymorphism that limits the conversion process.

If your doctor does not know much about the MTHFR protocol, this is not uncommon as many doctors are unaware of the extent to which MTHFR can affect symptoms and quality of life (and honestly people can be affected quite differently, this is mainly because we all have other genetic challenges that factor into the mix of symptoms we experience).

Why don't doctor's know about this? Mainly because it takes about 18 years for a known medical fact to become a part of the 'typical medical practice' (and we're just not there yet with the genetics). If you're aware of this, you're ahead of the curve and may find some early answers to some long-time issues you've been suffering from.

In my research I have discovered that there seems to be three  dominant practitioners in this field who work in subtly different ways in regards to dosage and protocol. They are Dr. Rawlins (MD - Gynecologist) Dr Tim Jackson and Dr. Lynch (Naturopath).

1. The MD, Dr. Rawlins, talks in terms of the prescription versions of methylfolate available today, which are high dose options (3 mg and 7.5/15 mg in MetaNX and Deplin respectively to treat Diabetes neuropathy and Depression, even 5.6 mg in Cerefolin for Alzheimer's)..http://www.rawlins.org/mthfr/mthfr.html

2. Dr Tim Jacksons works around the website MTHFR support and is very much in favour of treating the gut health through extensive analysis before proceeding with the protocol for those who present with MTHFR . He is also very much in favour of looking at methylation issues and other genetic predispositions through 23andme.com .http://www.mthfrsupport.com/reports-consults/drtimjackson/

3.  The Naturopathic Dr Ben Lynch, talks in terms of lower dosage available and he has also put together his own supplement range, which represents a lower value in the ranges such as (800 mcg -1 mg). He has found this appropriate for people unable to tolerate large doses (due to detox or over-methylation). http://mthfr.net/ He is passionate about this subject and the route of much of my knowledge in and around MTHFR. He regularly provides podcasts on the subject and replies to posts on the website.

Other support pages that may help you with this that are particularly useful are:

http://www.mthfrsupport.com/ Set up by Sterling Hill who was treated and supported by Dr Ben Lynch and now runs this support page. She also runs the facebook page MTHFR https://www.facebook.com/mthfrsupport

Treatment Protocol

You can’t change a defective gene. But you can help it do its job better and minimize problems. The treatment depends very much on the type of Mutation you have ie homozygous C677T mutation, and or “compound heterozygote” mutation: heterozygous for both C677T and A1298T.

It is advisable to seek advice through a trained MTHFR specialist, if you have this gene mutation, as self-prescribing can lead to under or over methylation and a whole host of nasty side effect.  I have been treating many clients with this disorder over the past year. My advice is read through the links above, and if you feel this resonates with you seek out a practitioner who can help you with this. In the UK the Doctors Lab test for MTHFR as do a few other labs, however this test isn't cheap and the protocol that comes with this is a lifetime commitment. I however think it is worth every penny as if the protocol is correct many of the symptoms people suffered from for years seem to be better.I have also had some successful positive pregnancies after years of IVF without success and also babies being born to couples previously deemed ' unexplained infertility'  

  

The importance of a good diet and a good prenatal during pregnancy

There is a magic formula for a healthy pregnancy diet, you have to eat well and supplement!   As in previous posts, the nine months in utero can be the most consequential in a person’s life determining genetic predisposition, illness and even the hard wiring of the brain, so it makes sense to have laid the ground work before even trying.  If you have,  the basic principles of  healthy eating remain the same as when you were eating well and supplementing prior to trying for a baby. Nutirient needs do change a little at each trimester. However, a few nutrients in a pregnancy diet do deserve a special mention. Here's what tops the list.

Iron

The recommended daily intake (RDI) of iron during pregnancy is 22-36mg (10-20mg more than the non-pregnant state). The amount needed depends on the amount of iron the mother has 'stored' in her body prior to pregnancy. If a woman's iron stores are very low, she may need to get more from a supplement. I have a client at the moment who is carrying twins and her iron levels at first trimester are very low. Iron supplements are regularly recommended to pregnant women, as it's often difficult to get enough iron from food, especially if the woman does not like or eat red meat. However, iron supplements in the inorganic ‘sulphate’ format, often given by doctors can cause constipation, so seek out a professionals help here and don’t routinely add iron as this builds up in the body and too much isn’t good!  Never self-prescribe with iron as some people have an issue with iron build up in the body and unless you routinely test its not wise to keep on loading up!

If you want to read more on this click the link below

http://healthybabycode.com/5-myths-about-pregnancy-nutrition-2-all-women-should-take-iron-during-pregnancy

 

Calcium

The RDI of calcium during pregnancy is 1200mg per day; 300mg per day more than for non-pregnant women. During the third trimester of pregnancy, there is a large shift of calcium to the baby as it starts to develop and strengthen its bones. If the mother isn't getting enough calcium in her diet, the calcium needed by the baby is drawn from the mother's bones. This may have a negative effect on the woman's bone health in later years. Low calcium intake  during pregnancy may also cause the baby to have weak bones and impaired bone development. Dietary sources of calcium are: pine nuts, tahini, sardines with bones, seaweed  ( nori), salmon, almonds, figs, yoghurt, spinach and watercress. These are all higher than milk!

http://pepperbuttons.blogspot.co.uk/2011/09/plus-1-more-than-pregnancy-announcement.html

Zinc

Is a very important mineral to take in all trimesters and should be in a good prenatal also.  Prior to preconception zinc is involved in over 100 enzyme reactions in the body and is vital for immunity, hormones and bone development. Its is also vital for male fertility as it helps to improve motility sperm count and the morphology of the sperm. http://www.clinicians.co.nz/the-importance-of-zinc/ If you are low in this mineral it can affect your mood. Mothers with Post Natal Depressions have been tested  and have very low levels of zinc. http://www.ncbi.nlm.nih.gov/pubmed/16963806 Zinc is also needed to help heal and repair after birth and a massive dose is taken from the mother by the baby prior to birth which can leave the mother very low. Zinc is needed specifically by new-borns. If you have low levels if breastfeeding this can lead to a unsettled and unhappy baby, however if you have adequate levels in a decent prenatal this should not be a problem. 

Omega 3

A decent  intake of Omega 3 fat is essential to maintaining the balanced production of the hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract and the production of other hormones.

Large amounts of Omega 3 are needed during pregnancy to help ensure the growing foetus has enough fats to develop, Omega-3s have been found to be essential for both neurological and early visual development of the baby. However, the standard western diet is severely deficient in these critical nutrients. This omega-3 dietary deficiency is compounded by the fact that pregnant women become depleted in omega-3s, when the foetus uses omega-3s for its nervous system development. Omega-3s are also used after birth to make breast milk. So unfortunately if you don't like the taste, you still need to take this until you decide to stop breastfeeding!  Research has confirmed that if pregnant women supplement their diet with EPA and DHA it has a positive effect on visual and cognitive development of the baby. Studies have also shown that higher consumption of omega-3s may reduce the risk of allergies in infants. Omega-3 fatty acids have positive effects on the pregnancy itself. Increased intake of EPA and DHA has been shown to prevent pre-term labor and delivery, lower the risk of pre-eclampsia and may increase birth weight.  

Folate 

Folate is a B-group vitamin. Insufficient folate intake during pregnancy has been linked to neural tube defects, such as spina bifida, in the unborn baby and other issues such as facial clefts. To counteract the higher levels of spina bifida pre 1990s some governments apply a mandatory enforcement of fortification of flour with folic acid.  In the UK some food industry giants have adopted this on their own, but in countries like the USA, Canada  and Costa Rica this has been in place for some time.  Australia introduced mandatory folic acid fortification in 2009. In the UK there are some concerns that folic acid on its own increases colorectal cancer and also cause B12 deficiency, so the debate continues.

Folate should be taken before conception and  during the whole pregnancy ( contrary to advice!) If this is implemented it can prevent seven out of 10 cases of neural tube defects. Low folate intake also increases the risk of multiple births, such as twins. Women who are in the early stages of pregnancy (or likely to become pregnant) should take folate supplements  daily and a good prenatal should provide this. I wouldn't advise you to take folic acid on its own as this imbalances the other B vitamins and isn't in nature meant to be isolated. Have it as part of a good prenatal. Good food sources of folate, which should be included in everyone's diet, include leafy green vegetables like spinach, broccoli and asparagus, and legumes, nuts, and avocados.

Issues with Folic acid

Some people may not be able to absorb folic acid, and in many cases without knowledge of this, giving them the synthetic form of folate ie folic acid as a supplement may be very detrimental to them.

' About 40% to 60% of the population has genetic polymorphisms that impair the conversion of supplemental folic acid to its active form, l-methylfolate in the body.

In vivo, the body converts dietary folic acid to l-methylfolate through a series of enzymatic processes. The final stage is done with the enzyme methyltetrahydrofolate reductase (MTHFR). Those with certain polymorphisms have inadequate MTHFR activity'.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3250974/
More on how this can impact fertility  in my next post!

Other vitamins and minerals that are important

As well as iron and calcium, the other nutrients that should be boosted in the first, second and third trimesters include vitamin C,  B vitamins like B1, B2, B3, B6 and especially B12), and magnesium, vitamin D. Vitamin D deficiency is at quite an alarming rate particularly in the UK, so get your levels tested for this and if low supplement with a therapeutic amount of Vitamin D3 suggested by your nutritionist or naturopath. 

Sperm Health - what's in and what's out!

Ice cream, tofu, low-fat milk, to use or not to use fish oils, Vitamin C?There is a wealth of information on this about and I have put together most of the more prevalent and researched arguments around food vitamins and minerals and environmental issues that can have an effect on sperm health.

Fish oils

Almost every aspect of our health is related to the types of fatty acids that make up our cells and tissue. And it appears that most of us are not having the right kinds of fatty acid or enough. There is debate among the medical community as to the benefits of fish oils obtained as a supplement  rather than through food. Studies have shown conflicting results. I think the benefits of these supplements could well be enhanced when dietary changes are made that reduce sugar intake or other simple carbohydrates and unhealthy foods.

Fish oil is harvested from cold-water fish. Some great examples of this are salmon, trout, sardines and anchovies. These oils contain high concentrations of omega-3 fatty acids, which is made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid.(DHA) These two major hitters play a role together with other key nutrients in overall fertility for both women and Men, however today is all about the Men! Often neglected in fertility but with recent reports on the ever decreasing sperm levels in the Western  world, it is time we looked into this fully!

Omega 3 for the Men

Docosahexanoic acid, which is a component of omega-3 fatty acids, play a key role in movement of sperm or its motility – often measured on sperm test.  The journey sperm face which was recorded in a recent Channel Four production’ The Great Sperm Race’ was likened to climbing Everest with a super heavy load!  Sperm hasn’t been studied at great depths until more recently in the last few decades but during these studies it is calculated that of the many million produced in ejaculation only a hundred or so make the long and arduous journey and like any budding Mountain climber, preparation is key!

Docosahexanoic acid plays an huge role in the development of healthy sperm. Studies have found that males deficient in this Fatty Acid produce poor sperm that are less able to fertilise the egg. Other studies also noted the role of omega-3 fatty acids in thinning the blood which then allows blood flow to the genitals which leads to better production of sperm and also better performance during sex.

http://oldhollywood.tumblr.com/post/26258734574/woody-allen-cowardly-sperm-robert-walden

Omega 3 - Fish oil versus flaxseed oil

There are several Omega 3 fatty acids. They are named ALA (alpha linolenic acid ), EPA    (eicosapentaenoic acid ) and DHA (docosahexanoic acid). ALA is found in flaxseed oil whereas EPA and DHA are found in fish oils. ALA is able to convert into EPA and then into DHA, but this takes several enzymatic steps in the body, and not everyone efficiently converts ALA into EPA and DHA, particularly with aging. So, the bottom line, I prefer fish oils to flaxseed oil, although a small amount of flaxseed oil are useful. For those of you who don't want to take any fish products, DHA, extracted from algae, is sold by itself.

 DHA from algae

Whether marine algae supplements provide the same health benefits as fish oil is still unclear. There are certainly  lots of alternatives if Vegan, however Marine algae and Fish oil  vary so greatly in both the amount and ratio of EPA and DHA. Most marine algae supplements provide more DHA than EPA.

Although DHA is the predominant fatty acid recommended for fertility, some EPA is needed as well, and algae oil does not have any so often they will add another plant oil fatty acid not from algae - SDA - which can be converted in a smaller amount to EPA. Due to this, it may not be quite as good as a very high quality fish oil since the ratio of the two might not be as optimal

http://www.huffingtonpost.com/ashley-koff/what-is-algal-dha_b_792183.html

http://www.nutraingredients-usa.com/Research/Harvard-meta-analysis-supports-benefits-of-algal-DHA-omega-3  however it does have benefits in regards to reducing cholesterol!

Vitamin C, Vitamin E and folate for sperm health

In a study of 80 healthy men, aged 22 to 80, those older than 40 who consumed the most vitamin C, vitamin E, zinc and folate had less sperm DNA damage than those who consumed the lowest amounts. http://newscenter.lbl.gov/news-releases/2012/08/27/nutrition-dna-quality/

Diet and sperm, role of food intake

Diet may also play a role in sperm count. It is possible that high sugar intake or high blood sugar may damage sperm. A diet heavy in soya products could also reduce sperm count. 


Sperm count and beef consumption
In a recent study - U.S. women who eat a lot of beef while pregnant gave birth to sons who grew up to have low sperm counts. This may be down to hormones or contaminants in cattle feed, as well as the GMO soya that is fed to cattle in larger farms. Chemicals can build up in the fat of animals that eat contaminated feed or grass, and cattle are routinely given hormones to boost their growth. In sons of 'high beef consumers' (more than seven beef meals a week), sperm concentration was lower. http://www.reuters.com/article/2007/03/28/us-sperm-beef-idUSN273873720070328

Cola as a cause or just bad diet and lifestyle?

Dr. Tina Kold Jensen of Rigshospitalet in Copenhagen, Denmark  included 2,500 young men in their study. Those who didn't drink cola had better sperm quality, averaging 50 million sperm per millilitre semen and tended to have a healthier lifestyle. In contrast, the 93 men who drank more than one litre a day had only 35 million sperm per millilitre. http://aje.oxfordjournals.org/content/171/8/883

They also ate more fast foods, and less fruit and vegetables. When looking at caffeine from other sources, such as coffee and tea, the decrease in sperm quality was much less pronounced. It is still not clear if the cola or the unhealthy lifestyle, or both, is to blame. American Journal of Epidemiology, online March 25, 2010

Overweight? -  shed those extra pounds

Obese men tend to have less motile sperm than the thinner males in a study of. 'Fertility and Sterility, online January 7, 2010'.Fertility and Sterility, online July 29, 2010.

Exercise

Men who get moderate amounts of exercise have better motility than men who are less active. Sitting for prolonged periods, such as watching TV, reduces sperm count. http://www.abc.net.au/radionational/programs/healthreport/the-role-of-diet-and-watching-tv-on-human-fertility/4592394

Soya products and sperm count

Eating excessive amounts of soya based foods could  also lower a man's sperm count. Soya based foods contain phytoestrogens which has an affect on sperm health. Dr. Jorge Chavarro of the Harvard School of Public Health in Boston, found that men that consumed the highest amounts of soya foods had a lower sperm count compared to those who did not consume soya foods. Men in the highest intake category of soya products had 40 million sperm per millilitre less than men who ate no soya foods. 

Overweight men tended to have lower sperm counts which could be due to oestrogen production by fat cells. Journal Human Reproduction, 2008. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2721724/

 http://articles.mercola.com/sites/articles/archive/2010/09/18/soy-can-damage-your-health.aspx

Eat more vegetables and fruits

Dr. Jaime Mendiola, of Instituto Bernabeu in Alicante, Spain believes men who eat lots of processed meat and full-fat dairy have poorer quality sperm than those who eat more fruit, vegetables and low-fat diary. He did a study with 61 Spanish men visiting a fertility clinic. Half of the men had poor semen quality and generally had a higher intake of processed meat and high-fat dairy than did the 31 men with normal sperm counts. The men with higher-quality sperm tended to consume more fruits, vegetables and skim milk. The antioxidants found in fruits and vegetables may help protect sperm from damage. Meat and high-fat foods may expose men to higher levels of substances known as xenobiotics -- including steroids and various chemicals in the environment that have oestrogen-like effects, such as certain pesticides and PCBs. Xenobiotics tend to accumulate in high-fat foods, which in turn accumulate in men with high-fat diets. Fertility and Sterility, March 2009.http://channels.isp.netscape.com/whatsnew/package.jsp?name=fte/damagesperm/damagesperm&floc=wn-nx

Chemical Accumulators and Subfertility

Many of you are here because you want to become Mothers or Fathers. All of you will have had an interest in this as you may have had problems conceiving. For some, the journey down the road to parenthood is easy. But for others, conception can be an immensely challenging process for both body and mind.

The natural approach to treating infertility looks the at the root causes of infertility, by addressing all body systems, rather than just focusing solely on the reproductive system.

I’ve talked a lot about diet so far and things we have more control over. Some things like environmental toxins we have less control over, however we can make some choices about most of these issues once we know what we are dealing with.

A recent report in the UK from the Royal College of Gynaecologists confirmed many of the concerns I have as a nutritionist around limiting your chemical exposure during pregnancy. The truth is this journey should really start before conception instead of the advice given to avoid during pregnancy: http://www.rcog.org.uk/womens-health/clinical-guidance/chemical-exposures-during-pregnancy-scientific-impact-paper-37

I often refer to environmental toxins with clients as the silent accumulators as they can be responsible for sub fertility.  Accumulated toxins from our diet or environment can build up over time and unfortunately they will stop nutrients from getting to a woman’s reproductive organs and interfere with sperm health.

Acording to http://blog.naturalhealthyconcepts.com/2012/07/16/what-toxic-chemicals-is-your-body-absorbing-infographic/ 

"More than 80,000 chemicals permitted have never been fully assessed for toxic impacts on human health and the environment. Under the current law, it is almost  impossible to take regulatory action against dangerous chemicals, even those that are known to cause cancer or other serious health effects"

 We absorb almost 60% of what we put on our skin and if we take just a quick snapshot of the chemical bath we are exposed to just in body care, it is quite easy to rack up an impressive chemical count within hours of waking. By the time we eventually go to bed, we will be exposed to many hundreds of chemicals just in one area such as body care.

Many couples have unexplained infertility and cleaning up their exposure to chemicals is one component of an overall plan and used in conjunction with others will help them become more fertile.  Everyone has a different physiology so as a rule I always recommend an overhaul of body, home and lifestyle.

Exposure to chemicals used to preserve lotions and potions  heavy metals, radiation, and toxic chemicals in some foods, drugs and other products can damage DNA and can influence our gene structure and expression. 

Here are a few things to help you clean up your act in regards to chemicals prior to conception:

1. Minimize your exposure to toxic chemicals

Once pregnant exposure to environmental toxins (in the form of industrial chemicals) both in utero and neonatally may dramatically affect the growing child.  There appears to be less stringent controls on them as there are for medicines. Consequently, poisonous chemicals end up circulating in our environment, food supply, air and water.

Heavy metals and environmental pollution  can alter hormone function and result in adverse reproductive health effects. These include:

• Ovotoxicants:  which can disrupt or even stop ovulation.
• Endocrine disruptors: Which can interfere with hormone function and cause endometriosis and PCOS.
• Phthalates: in plastic food containers, cling film,  bags, medical supplies, vinyl flooring and packaging at high levels have been associated with miscarriage and testicular toxicity. At low levels they disrupt hormonal balance.
• VCH chemicals: used in rubber tires, plastics and pesticides.
• PAH: released from cigarettes, car fumes and road tar

Men are also affected

Studies confirm male sperm counts are declining, and environmental factors, such as pesticides, exogenous oestrogens (Xenoestrogens), and heavy metals may negatively impact spermatogenesis (formation of sperm).

Sperm seems to be more sensitive to heavy metals and industrial pollutants than Ova. Many sperm abnormalities have been linked to these toxins. The majority of these chemicals can be found in the atmosphere, on the ground in cities and in the waterways.

They have also been termed “reprotoxicants” for their negative effects on sperm development and maturation.

What can we do about this - The top 7 environmental toxins to avoid

• Pesticides: found on non-organic fruit and vegetables, meat, dairy and unfiltered tap water
• Formaldehyde: found in air fresheners, deodorants, floor polish, upholstery cleaners
• Bisphenols: found in plastic containers and can leach into food and water.
• Organic solvents: petroleum based liquids found in household products, electronics, car repair, health care, photography, agriculture, printing, construction and cosmetics and many more
• Parabens used in common shampoos, conditioners and body care items.
• Dry-cleaning chemicals
• Paint fumes

Occasional exposure to one or the other toxic chemical is not of concern. What is of concern is accumulation of these chemicals over a long period.

2.  Water

Our waterways are constantly being polluted by industrial waste and by-products, pharmaceutical drugs, pesticides and herbicides and commercial cleaning products.

How to minimise this = use a filtration system

Buy a filtration water system that filters particles smaller than 1 micron (this will filter out the drugs as well as heavy metals). Use the filter in your shower and your kitchen. Shower steam contains the same chemicals, which you can end up inhaling and can be absorbed through your skin.

Conclusions

It can be difficult to totally banish chemicals from our life, as after all we do live in a modern society; however we can make a big dent on our chemical exposure by:

1.  Minimising and switching to natural products for body hair and teeth

2.  Making sure the majority of your food is chemical free

3.  Not obsessing about using plug in air filters and using harmful chemicals to clean your house

4.  Filtering your water with a really good filtration system

Improving Fertility through Food  

Eating a healthy diet in preparation for pregnancy is one of the most powerful things you can do. Evidence has shown that specific changes  can improve sperm health and healthy ovulation, prevent recurrent miscarriage and support and sustain a successful pregnancy.

Good nutrition is a vital when it comes to having a healthy body and reproductive system. The building blocks for hormones are found in the foods we eat. Antioxidants are also key to helping to protect the egg and sperm from free radicals that are found in the foods that we eat. It is important also to note that with every nutrient that builds and protects, there are some foods and chemicals added to foods ‘The anti nutrients’ that can be harmful for your health and fertility.

What is the Improving Fertility Programme?

An ‘Improving Fertility  Diet” consists of nutrient dense, 100% natural and organic, whole foods. This diet represents a way of eating that supports the body to become healthy, balanced and fertile. By eating foods that are rich in vitamins, minerals, enzymes, and phytonutrients you will see a dramatic effects on your health and fertility.

The Fertility improving diet that I recommend incorporates elements of Dr. Weston Price and Dr Brewer. I also incorporate elements of the Paleo diet as this has been shown to increase fertility as a bi product of the diet in recent years. In short it’s a combination of lots of eating programmes that over the years have helped people who have previously had difficulty conceiving. It is a cyclical diet and represents the notion that particularly for women specific nutrients and phytonutrients are in demand in the follicular and the luteal part of your cycle. For men the programme is focused on building super sperm based on the fact that it takes 3 months to build healthy swimmers!

The benefits of the Improving Fertility Programme

     Helps the body to function at an optimum level

     Supports egg and sperm health

     Supports the body to balance hormones

     Provides the body with a fantastic array of nutrients

     Supports a healthy reproductive system

     May decrease chances of a miscarriage as hormones are balanced

     Helps sustain pregnancy as nutrients are stored for future

  

   What to eat on the diet?

      Eat a lot of organic vegetables and fruits-Conventional vegetables contain a cocktail of chemicals such as herbicides and pesticides which have a negative effect on both male and female fertility. Studies from the soil association have shown that organic vegetables and fruit to be superior in nutrients. As part of the programme we ask people to follow a specific diet and outline the veggies that are ‘super charged’ for fertility and can pack a punch that can have you gaining fertile reproductive organs in no time! a a rule at least 7-10 portions of veggies daily and women having at least a third of these from the brassica/cruciferous family. 

Eliminate gluten As part of the diet we recommend that you reduce your amount of high Glycemic load carbohydrates from your diet.  Gluten is also part of this. These products cause all sorts of issue with your hormones and can in some instances in the case of gluten cause a low grade autoimmune reaction that the person may be unaware of and could reduce your fertility. Gluten has been linked to infertility in recent studies.

Eat organic, grass-fed dairy products only Many people can digest dairy, however most lose the ability to digest lactose past 3 years of age. Dairy foods such as milk and cheese may create a ‘mucous forming’ environment which can be congesting to the body. This can be the case with fertility issues such as PCOS and Endometriosis, as dairy can cause hormone disruption. Ideally I would prefer no dairy in the diet, but if you find this too restrictive it should only be organic, dairy that is not organic should be avoided as it contains added hormones and antibiotics which can contribute to increased oestrogen levels in the body.

If you eat fish, eat only cold water fish –Fish supplies important essential fatty acids (omega 3) to our diet. These fatty acids help us to build hormones, reduce inflammation, and help regulate the menstrual cycle. Fish is also a great source of protein which is the building blocks for life. Avoid large deep water fish such as tuna, and swordfish, as they may contain higher amounts of mercury. Good choices would be wild Alaskan salmon, cod, and Alaskan halibut, sardines and herring.

Choose meat that is Grass Fed and Organic –Conventionally raised cattle contain high levels of added hormones and antibiotics which can contribute to oestrogen dominance. Grass Fed meats, on the other hand, are a great source of essential fatty acids, are lower in saturated fat than conventionally, and are a great source of protein. If you are a vegetarian a good source of protein in free range organic eggs and in abundance!

No sausages, bacon and processed meat A recent study in the UK has shown detrimental health effects by consuming processed meats such as sausage’s, bacon and chicken. The improving fertility diet focuses on ‘clean’ foods and that includes no processed food in any form.

Choose only free range/Organic chicken –Like red meat, conventionally raised chicken is full of antibiotics and hormones which can have negative effects on hormonal health. When shopping for chicken, buy “free range”, or “organic” Ideally purchasing your chicken from a local farm where you can ask the farmer about their practices is the best option. As above if you are vegetarian go for eggs!

Eat high fibre foods with each meal and plenty of greens – Fibre is a fantastic way of balancing blood sugar which helps to reduce fertility issues such as PCOS, immunological issues, and promotes healthy hormonal balance. Cruciferous vegetables are key to fertility so have a portion of broccoli, cabbage, kale or cauliflower at least once daily.

No soya of any form unless fermented such as miso and tempeh –  If you are vegetarian or vegan, you need to keep an eye on your protein sources and will need to use beans and legumes to help you achieve this. I'm not a fan of Soya foods as it has been shown to contain oestrogen mimicking properties. There are many studies for and against using soya, but in my research and as part of the diet I don’t recommend it. Soya can also be harmful in large doses and are not recommended when you are trying to conceive as it can also affect your thyroid. 

No refined sugars or fruit juices (unless freshly juiced) – Pasteurised juices such as bottled apple juice, orange juice, and other cartons of fruit juices contain concentrated sugar and concentrated fruit which I don’t recommend. Also they can be very acidic to the body. In this programme we also limit the amount of fruit you eat that has a particularly high Glycaemic Load as this can cause issues with Insulin.

Drink lots of clean water – Drink at least 2 litres daily. The sources are important however. It is best to avoid bottled waters as some of the plastics in the bottle can contribute to hormonal imbalance due to their oestrogen mimicking chemicals. The best waters to choose from are filtered. Note if you are having reverse osmosis water of filtered, be sure to replace the minerals they take out! Avoid tap water, as many recent studies have shown tap water can have hormones residues and a cocktail of other chemicals and also depending on where you live high levels of chlorine, which have a detrimental effect on your body’s ability to absorb nutrients.

If you want to find about more about how I incorporate these elements into the programme please get in touch with me and we can put a specific plan together at: angela@fertilegroundnutrition-nutrition.com