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 

10 Tips to Prepare you for Pregnancy

As promised in the last post -  here are 10 tips to prepare for the preconception journey ahead to enable you to be in the best possible health, this is a plan for both natural, IVF and donor eggs:

1.  Look into your diet

Start by doing a food diary, its amazing what we all unconsciously put in our mouths when watching Television. This puts a magnifying glass on our long term bad eating habits such as skipping breakfast or lunch as we are too busy and then grabbing a chocolate bar on the way out of the door. Also how many veggies are you having a day and are you having enough protein? If you are a vegetarian are you careful about what you eat and mindful of your nutrient intake? If you eat meat, do you rely on processed bacon and sausages to keep your protein levels up? I mentioned in previous posts a surrey university study where changing diet and lifestyle had an 80% impact on conception rates.  This it where it all starts.  Food diaries are always a fascinating read for me and the beginning of a ‘Eureka’ moment for many couples.

  2. Start Taking a Prenatal

There is a wealth of information about taking folate in pregnancy. Folate is an important supplement to prevent neural tube defects, such as spina bifida. The dose you need depends upon your family history, If there is no family history of neural tube defects, a  decent prenatal supplement should be sufficient. However, if you have been trying for a while taking folate or folic acid can counterbalance your other B vitamins so make sure you are taking a good prenatal. Not all prenatal supplements are created equally. Be sure not to go to your nearest chemist and pick up the most popular brand and ‘self prescribe’ as these can sometimes contain nasty fillers and binders in them and the dose is so low it is almost not worth it ( don’t get me started on RDA!). Consult a nutritionist to help you choose the best one! Using a prenatal with the active form of Folate is a better option ( methylfolate)    than one with folic acid in it also, as this is assimilated better in your body. 

3. Make an appointment so see your Doctor about preconception 

A really important 1st step to get your journey off to a flying start is to get a pregnancy MOT before you start trying. Schedule a visit to your Dr especially if you have a family history of pregnancy complications or genetic diseases. It is also a good time to speak to a Dr if you have been trying to conceive for more than 6 months, especially if you are over 35. The surgery can arrange some hormonal checks for you to make sure all is well. 

4. Stop Smoking, Drinking Alcohol and drinking caffeine

The risks of drinking while pregnant are well-documented with foetal alcohol syndrome. Smoking in early pregnancy raises the chance also of having an early miscarriage. More recent studies of caffeine intake in pregnancy have also suggested that this will have a harmful effect on the baby and it can restrict growth if you are having any more than 200mg of caffeine a day

5.  Drug awareness

The use of drugs in pregnancy are incredibly harmful to your growing baby. However beyond that, if you're on medication for a chronic condition it's important to check with your Dr before becoming pregnant to make sure that the drugs you are taking prior to trying are safe for the baby.

6.  Exercise

Exercise is recommended during pregnancy to help stimulate blood flow and prepare yourself for the 9 months ahead. Regular, non-strenuous exercise during and after pregnancy is recommended. However it isn't recommended to start a regime that you haven’t done before as this will be taxing on you and the baby.

7.  Immunisations

Pregnancy is not a time to go through a raft of immunisations and ‘flu’ jabs. Despite Doctors insisting they are safe during pregnancy. Doctors advise against even taking paracetamol during pregnancy, so to advise on giving you a dose of attenuated virus during pregnancy to stimulate your immune system is a little strange! The newer versions of vaccines have not been around long enough to see long term results. Any substance that enters the bloodstream of the mother will go directly into the placenta. In particular literature from all of the Flu vaccine manufacturer’s I have read note that safety and effectiveness have not been established in pregnant women or nursing mothers. If you do go for a few shots leave enough time before having the shots and trying for a baby such as 1 month for any effects to die down. Make a choice about what to have before pregnancy and do your research on the figures and facts on the disease versus the immunisations. I to 2 months. I would also get the advice of an open minded Doctor on this subject and one that has done lots of research on this subject and don’t be bullied into this or make a decision based on threats. Information is power!

8.  Start to Chart Your Cycles

Charting your cycle is a really good way for you to get to know your body and when you ovulate.Using a thermometer that records a daily figure and taking this before your feet touch the floor in the morning is the best way. Many online websites will help you to chart your cycle using the basal body temperature method. This will show when you ovulate.  Many women don’t follow the traditional 14 day ovulation rule and by using this method you will also really help your doctor to assess when you got pregnant. By charting your cycles this will also help your other practitioners such as naturopaths, nutritionists or herbalists to see if there are any fertility issues.

9.   Watch Your Weight

Women in the obese category when looking at BMI are more likely to have problems such as gestational diabetes. In addition, if the mother is overweight before pregnancy this will also increase issues potentially giving the mum varicose veins, fluid retention and swelling and  circulation issues.  The baby is more likely to have a higher birth weight and be a heavy baby and child also. Being underweight will also have an impact as this can have issues with conception and maintaining pregnancy

10. Involve your partner!

This isn't just about you as the primary carrier of the child. It takes at least 70 days for sperm to be mature and ready, so make sure your partner is also doing a lot of these steps with you, particularly looking at weight management, diet, alcohol, smoking and caffeine as well as immunisations and taking a supplement.

Preconception MOTs - It’s a long road ahead but its worth it!

I’m going to talk today about some of the things that practitioners recommend when you start your journey to getting pregnant and how this can be difficult to follow at times. Being strong is always difficult when those around you aren’t however it is definitely worth the wait!   Miscommunications in the press make it all too easy to ignore vital information when you are planning for a baby.  5 a day, no alcohol, folic acid, exercise, nuts in pregnancy etc, are all used interchangeably and one day there seems to be one headline the next another contradicting the first!  In past posts I talked about how the mothers health can have a major impact on their future child’s health. Sometimes this can all seem a bit daunting when your friends who aren't trying for a baby are tucking into a bottle of wine and indulging in all sorts of things and more importantly this‘ sacrifice’ seems to be taking forever with no sign of that all elusive pregnancy!

When it comes down to trying for a baby some couples seem to give their car more thought than they do themselves, ie giving the motor a regular MOT, keeping it clean, waxing it regularly and keeping it running smoothly by topping up with oil and water!

http://news.bbc.co.uk/1/hi/health/7886444.stm A BBC report revealed that many women can be daunted by advice on preconception and as a result ignore much of it.  Bridet Benelam Nutrition scientist at the British Nutrition Foundation said  ’having a healthy lifestyle is important to everyone, but is particularly so for women who may become pregnant because this can effect the health of their baby, not only at birth but throughout life’ Professor Hazel Inskip said ‘ The big problem is women don’t know when they are going to get pregnant. It could take a month, it could take 2 years and that’s a long time to be carrying on doing these things’

I have to admit Professor Hazel Inskips words are ringing in my ear as I see many clients who have come to me after 2 or more IVF cycles and after trying for over 2 years. During this time they have been on a ‘restricted service’ as some have said to me, which can sometimes leave them glib to my advice. You can imagine the response when I then go on to talk to them about all the common issues about diet and nutrients that are important when planning to succeed. In this instance it’s always helpful to remind them gently about the end game and also the statistics behind all the ‘sacrifices’ . My advice is only a guideline and in many cases if the couple are so intent on the coffee or chocckie, I do allow the rules to be relaxed a bit  - as nobody likes it when you are told what to do, myself included! However I'm a stickler for no social poisons such as alcohol, smoking and coffee as well as limiting sugar.  I do however like to give them a plan and in this plan it outlines a few things to help them to take the issue seriously and in doing so this will help to re-focus the mind again. Next week I will reveal the 10 suggestions of how to prepare for pregnancy.

Planning to Succeed

You would never expect to compete in a marathon without preparing yourself with at least 12 – 16  weeks of training? The same goes for preparing for conception, whether it is Assisted Reproductive Treatment (ART) or natural conception. What you do prior to conception in terms of nutrition is almost as important as what you do when you have successfully conceived. In short what you eat is vital to ensuring you have the best environment for your baby to thrive in.


Over the course of the last few decades something has upset the natural balance and hormonal relationship in our bodies. We are all living very different lives to our grandparents, where they, more than likely had fresher food, more exercise and less long term stress. Some people manage to conceive through all these issues, but some are affected more acutely and need further help.

Finding that balance again is extremely important. Achieving optimum fertility will not only help you to successfully conceive but will also have a positive effect on the rest of your life. Over time this blog, will give you the tools and answers to many questions that you may have about what to eat and what not to eat to boost your fertility, as let’s face it, it can be really confusing with messages coming from all areas of the media.

This blog is the result of supporting many clients and some of their concerns and questions along the way to getting pregnant. It is designed to give you more information and a key resource for you to help you to gain in your knowledge and re-educate yourself in the rather lacking consistent information out there around fertility and what to eat to bring yourself back into balance.

Stay tuned for more information about what to eat prior to trying to increase your chances and the research behind this. In short how to ‘plan to succeed’.

Stress and its Effects on Fertility

I talk and write a lot about the importance of nutrition for fertility. Good nutrition and its effects can’t be overstated. By addressing lifestyle and nutritional deficiencies many couples will go on to have healthy pregnancies.

I occasionally have clients who despite a near perfect diet and a regular exercise regime still struggle with their fertility and trying to conceive.

What stress does to the body

The journey of fertility will often start with a visit to a GP’s office. People will tell their doctor they have been trying to conceive for over a year. Often before any further investigation happens the couple are told ‘…you need to relax’, perpetuating more stress and self-evaluation.  Modern lifestyles are not without stress. I often see clients who are working a 50 hour week.  To help build a fertile bedrock  in both men and women, stress levels need to be addressed and maintained.

http://blog.smile.ly/top-tips-to-reduce-stress.html

Stress can impact hormones and fertility profoundly beyond ‘fat around the middle’ in women. When cortisol is high in the body, progesterone is often low as the body will actively use progesterone to manufacture cortisol. This is often why stress and elevated cortisol can cause issues not only in getting pregnant initially but also maintaining a pregnancy, as if there isn't enough progesterone in the body the uterus will not be able to maintain the high progesterone levels needed to sustain the pregnancy and can result in early miscarriage. Conventional approaches to this can mean your doctor prescribing artificial hormones
to counterbalance this, but it is important to address the cause of this issue.

Other physical reactions associated with high stress levels to look out for are:

• hair loss (from prolonged stress)
• headaches
• insomnia
• dry mouth
• higher incidence of allergy
• muscle pain or twitching
• hormonal and menstrual troubles
• difficulty getting up in the morning
• increased incidence of eczema and psoriasis
• slower healing from illness

What can we do about it?

Effectively dealing with stress requires an integrative approach that not only addresses the causes of stress but also works to actively reverse the damage that has already been done. This can be a difficult issue to approach as a nutritionist, as many people know they should be addressing stress, but they often see it as unattainable.

Here are some excellent ways to help you nutritionally  to reduce stress through diet:

Sleep
is an important time to ‘repair’ and help your liver to process the hormones needed to build fertility, but if you are stimulating more cortisol by staying up you can overstimulate your adrenal glands, causing you to have higher levels of the stress hormones in your system– so wind down and go to bed before 10pm to give yourself at least 7-8 hours

Water
it is important to have sufficient water intake, as even a mild state of dehydration can stress your entire body. Keep your nerves steady by staying well hydrated.

Eat your greens
green vegetables broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress. Many vegetables also contain potassium, which is good for our nerves and can calm them. Also the added fibre will ensure any excess hormones are swept away and not recirculated again by the liver.

Tryptophan
eat foods high in this amino acid. Turkey contains an amino acid called L-Tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. L-Tryptophan has a documented calming effect. Chicken is also high in this amino acid.

Increase your magnesium
magnesium helps reduce heart palpitations brought on by stress. Magnesium is also natures ‘stress busting’ mineral and is a natural muscle relaxant as well. If you are finding you crave chocolate it could be that you are in need of magnesium.  Cacao has a very high level of magnesium. Have it in a more natural raw state or build it into your regime.

Balance your blood sugar 
this will ensure you aren't lurching from one crisis to another led by your blood sugar ups and downs. Make sure you eat regular meals with a health level of protein. A great choice  is oily fish, which also has fertility boosting Omega 3 oils in it. The best source of this are cold water fish, ideally in less polluted areas such as wild Alaskan salmon. Also try grass fed and reared beef, or naturally  fed poultry from organic farms.

Almonds
are brilliant stress relievers: they're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease. Also the added bonus here is all the above are fantastic for fertility!

Celery
celery has a wide-range of calming effects. Research has shown that eating four stalks of celery a day can lower raised blood pressure, a common stress-related symptom. The crunchy green vegetable also contains tryptophan, which triggers the release of serotonin, helping to support sleep and reduce anxiety.

Berries
are rich in antioxidants that have been shown to support circulation, brain function, and prevent premature ageing, often a result of chronic stress. Raspberries, in particular, have the highest levels of ellagic acid, a chemical that helps to eliminate toxins as well as regulate cholesterol and female hormones.

Garlic
has been used for thousands of years for its potent antibacterial, antiviral, and anti-fungal properties. These health-protective qualities help to reduce inflammation, support circulation, aid blood sugar balance, and encourage detoxification—all of which can become compromised in the face of stress. Garlic is also rich in antioxidants that help to protect body cells and tissues from stress-related damage.