Health and Fertility

Fertility Nutrition : List of Women’s Dietary and Supplement Recommendations for Boosting Fertility

Eating the foods suggested below is a natural way to boost your fertility nutrition and vitality.  Taking supplements which contain these nutrients is also a reliable way of ensuring the increase of  your intake.  Both eating and supplementation together is ideal for ensuring adequate levels of these nutrients are present.  That being said, don’t worry too much about having a few “treats” as long as you are getting the good stuff into you as well.

1. Anti-oxidants

Anti-oxidants help protect your body from free radical damage to the cells in your entire body.

Food sources:  Blackberries, blueberries, strawberries, plums, garlic, broccoli, red peppers, kale, brussel sprouts and alfalfa sprouts.

2. Amino acids

These are the building blocks of life and are necessary for egg and sperm production. (note: Some healthcare practitioners will prescribe amino acids such  as l-arginine to enhance fertility-do not take this is if you have the herpes virus as it can cause outbreaks).

Food sources:  Meats, fish, eggs and dairy produce, lentils, peas, beans, nuts, brown rice, quinoa, sunflower and pumpkin seeds.

3. Vitamin A

This is essential for the production of female sex hormones and is very important for a developing embryo. It is advised that women who are either trying to conceive or pregnant NOT take vitamin A supplements-this is because in the past pregnant women were encouraged to eat liver for the high content of vitamin A in the form of retinol and high doses of retinol have now been linked to foetal abnormalities.  So it is best to get vitamin A from other food sources.

Food sources:  Eggs, yellow fruits & vegetables, whole milk & milk products, dark green leafy vegetables and oily fish.

4. Betacarotene

This is a plant pigment which the body converts into vitamin A.  The corpus luteum (which is critical to the luteal phase) has the highest concentration of this nutrient in the body.  Supplementation is also known to reduce the incidence of ovarian cysts.

Food sources:  Peas, broccoli, carrots, spinach and sweet potatoes.

5. Vitamin B1 (Thiamin)

In studies of animals, a deficiency of B1 prior to mating has been linked to failed ovulation and implantation.

Food sources:  Whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, pulses, seeds, molasses and brewer’s yeast.

6. Vitamin B2 (Riboflavin)

Deficiencies in B2 have been linked to sterility, miscarriage and low birth weight.  The liver uses B2 to clear away used up hormones such as oestrogen and progesterone.  If those used up hormones are allowed to accumulate then new hormone production may become inhibited and their levels fall.

Food sources:  Whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, pulses, seeds, molasses and brewer’s yeast.

7. Vitamin B5

This is particularly important around the time of conception for foetal development.

Food sources:  Wheat germ, salmon, sweet potatoes, broccoli, oranges, cashews, pecans, strawberries, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, pulses, seeds, molasses and brewer’s yeast.

8. Vitamin B6 (Pyridoxine)

This is essential for the formation of female sex hormones as well as the proper functioning of oestrogen and progesterone.  The ovaries respond to a deficiency by shutting down progesterone production which leads to oestrogen dominance.  Research has shown that if women who have problems conceiving take B6, their fertility improves during a six month period. B6 must be taken together with zinc because zinc is needed for the absorption of B6.

Food sources:  Whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, pulses, seeds, green leafy vegetables, molasses and brewer’s yeast.

9. Vitamin B12

B12 and folate are needed for the synthesis of DNA and RNA.  These make up the blueprint for the genetic code of the entire body.

Food sources:  The only reliable sources of B12 are animal products, in particular lamb, sardines and salmon.

10. Folate (Folic acid)

It is recommended that women planning a pregnancy should take folate in order to reduce the risks of neural-tube defects in a developing embryo.  Vitamin C aids the absorption of folate.

Food sources:  Dark green leafy vegetables, broccoli, organ meats, brewer’s yeast, root vegetables, whole grains, oysters, salmon, milk, pulses, asparagus, oatmeal, dried figs and avocados.

11. Vitamin C

This is an anti-oxidant that blocks the damaging action of free radicals.  Low vitamin C levels have been linked with an increase in birth defects. Too high a dosage might, however, act as an antihistamine and dry up the cervical mucous.

Food sources:  Citrus fruits, cherries, cantaloupe melon, strawberries, broccoli, tomatoes, sweet peppers, black currants, mangoes, grapes, kiwi, pineapples, asparagus, peas, potatoes, parsley, watercress, spinach & alfalfa sprouts.

12. Vitamin E

Research on animals has indicated that taking vitamin E along with vitamin C in the treatment of unexplained infertility may improve ovulation. In some studies, a deficiency has been linked to miscarriage. Vitamin E has anticoagulant properties. Note: supplement of the natural (d-alpha-tocopherol) as opposed to the synthetic (dl-alpha-tocopherol) is more easily utilised and retained in the body for longer.

Food sources: Cold pressed oils, wheat germ, organ meats, eggs, sweet potatoes, green leafy vegetables, nuts, seeds, whole grains, avocados and molasses.

13. Iron

Low levels of iron can affect fertility.  Adequate amounts of iron help to guard against miscarriage.

Food sources:  Organ meats, lean meat, eggs, fish, poultry, molasses, cherries, dried fruits, prunes, green leafy vegetables, spinach, parsley, pumpkin and sunflower seeds, broccoli, oatmeal, sardines and nuts.

14. Magnesium

A deficiency is associated with female infertility and possibly increased risk of miscarriage.

Food sources:  Green leafy vegetables, tofu, pulses, rye, buckwheat, millet, molasses, brown rice, bananas, dried figs and apricots, nuts, barley, seafood and whole grains.

15. Selenium

A deficiency is associated with female infertility and possibly increased risk of miscarriage.

Food sources: Tuna, herring, brewer’s yeast, wheat germ, bran, whole grains and sesame seeds.

16. Manganese

A deficiency may lead to defective ovulation and inhibit the synthesis of the sex hormones. Note: Manganese competes with iron for absorption, it is advisable to take it with vitamin C and protein foods.

Food sources: Whole grains, green leafy vegetables, carrots, broccoli, ginger, pulses, nuts, pineapples, eggs, oats & rye.

17. Zinc

Zinc is vitally important for growth and proper cell division in a foetus.  Low levels of zinc slow down the metabolism of protein, which is needed for the production of good quality eggs.  Zinc also maintains the menstrual cycle. Deficiencies of zinc are quite common.  Alcohol depletes zinc.  Vitamin B6 and C may aid in the absorption of zinc. The following may inhibit the absorption of zinc: folic acid, tea, coffee, high fibre intake and iron.

Food sources:  Lean meat, fish, seafood, chicken, eggs, pumpkin and sunflower seeds, rye, oats, whole grains, pulses, ginger root, parsley, mushrooms, brewer’s yeast and wheat germ.

18. Co-enzyme Q10 (CoQ10)

This is important for energy production because Co-Q10 assists with the mitochondrial functions of your body’s cells-it provides power to all your body’s functions.  It is found in every cell in the human body. Research has indicated that Co-Q10 levels tend to be lower in women who have had a recent miscarriage. It also improves blood flow and fertilisation rates may rise when taking this supplement.

Food sources: It is extremely difficult to obtain sufficient amounts of Co-Q10 from food sources.  Supplementation is a reliable way of increasing your intake.

19. Essential Fatty Acids (EFA’s: Omega 3 DHA and 6)

The EFA’s DHA act as hormone regulators and are very important when trying to conceive.  Omega 3 DHA and Omega 6 are important structural elements of cell membranes, body tissue and brain development in a foetus.  DHA is needed for the production if cell membranes in the ovaries.

Food sources:  Mackerel, herring, salmon or sardines.

20. Royal Jelly

This is pollen which has been modified by bees and is the sole source of food for the queen bee whose only function is to produce all the offspring for the hive.

Sources:  Available as a supplement.

21. Spirulina or Chlorella

These are blue-green algae which contain amino acids, steroid building blocks, minerals, vitamins and chlorophyll. 

Sources:  Available as a supplement.

Fertility Nutrition Advice from a Nutritionist

The above are guidelines.  If you would like a personalised fertility nutrition plan created just for you, we recommend Glenville Nutrition in Dublin.  You can visit their website www.glenvillenutrition.ie Advice from a qualified nutritionist should be sought before taking any supplements to rule out contraindications based on medical history or other factors

Fertile Attitude in Action

One of the biggest issues with infertility and not getting pregnant is the feeling that you no longer have control over your body and your future.  Anything else you could work for, study for, you could even beg, borrow or steal to get it.  Not so when trying for a baby.  This can lead to feelings of despair, anger, sadness and fear.

The good news is that getting pregnant is not about having to be positive all the time, it’s about being open and receptive. I know this from years of experience working in my Fertility Acupuncture Clinic.  Plenty of the women who get pregnant with me are not optimistic, nor do they feel positive.  Honestly, they don’t even have hope anymore.  They just don’t want to be too disappointed when their period comes (yet again).  But  I constantly see this hopeless fertile attitude lead to them announcing: “I’m pregnant, I can’t believe it!”.  That statement is such a common phrase our clients use to tell us their good news.  It usually takes a while for it to really sink in and for them to really believe it.  And I see this scenario happen year after year after year, so don’t worry about being positive or even hopeful if you don’t really feel that way.  As long as you continually do something to improve your fertility, you can still get pregnant.

The best fertile attitude is to be open and receptive to the good and the bad of trying to conceive.  How is getting pregnant about being open and receptive?  When you start to think about the physical act of getting pregnant, it involves the fallopian tube receiving the egg, your body having received sperm into it, the egg receiving the sperm, your lining receiving the embryo, your body receiving and continuing a pregnancy and so on to receiving a child into your arms, all these physical aspects lead into the spiritual aspect of receiving a baby into your heart and life.

In Chinese Medicine emotions such as anger or sadness are not bad for you as long as they are appropriate to the situation.  If someone cuts you off in traffic and nearly causes an accident it’s ok to feel angry at that time, but if you are still angry the next day, that is out of balance.  If  someone close to you dies, it is ok to feel sad for a longer period of time.  It would be inappropriate if you got over it the next day.  A fertile attitude is about being open and receptive to all the emotions trying to get pregnant brings with it.  It is appropriate to feel down and frustrated when you get your period.  Trying to gloss over things causes that stress to stay inside and wreak havoc.  It is healthier and better to feel your emotion and let it move through you (e-motion).  You will pick yourself up again and move forward.  It’s hard, even devastating hearing the news that a close friend or family member is pregnant.  It is normal to compare and say “Why not me?”  You are not a bad person for thinking that because you would not wish fertility problems on anyone else, you just want a baby too.

Trying for a baby can make you feel hopeless at times and that’s ok.  The only danger is to not let hopelessness turn into helplessness.  Always keep trying, there are many pathways to pregnancy, Fertility Acupuncture or IVF are just two, you just need to find what works for you.  Be very very kind to yourself in the process.  It’s ok to stumble, cry and get angry, just make sure to pick yourself up afterwards, find what helps and then move in that direction.

“I have not failed, I have just found 10,000 things that will not work.”  -Thomas Edison

Are you trying to get pregnant and finding it difficult?

If you’re reading this blog then you have probably found yourself in the unwanted situation of not getting pregnant.  I have been exclusively treating fertility for nearly 15 years now and the women who come to me can feel overwhelmed and confused having to navigate their way through:

• learning about the biological side of how you get pregnant (low AMH egg reserve, high FSH, when am I ovulating?, PCOS)
• educating themselves about lifestyle aspects that affect how you get pregnant,
• navigating through internet claims that prey on your vulnerability and seem too good to be true, but tempt you because you feel desperate (it must be good and work if it costs so much, right?).
• feeling a lack of control over their body and future and not sure where to turn for help.

Most women do come to the conclusion that something has to change in order to get pregnant.  “If you do not change direction, you will end up where you are heading”- Lao Tzu.  The question becomes, which direction, what changes do I need to make?

Yes, you can get pregnant !

There are many varied “Areas of Fertility Influence” in your life that you can control that will boost your fertility to bring it up to a level where you can conceive and have a baby.  We list these Areas of Fertility influence below. So, if you don’t like where you’ve been headed, then read on because Yes, you can get pregnant, we know because we see it happen in our clinic all the time.  And it’s not magic or miracles, it’s a unique method that we have developed and refined over the years. We only treat fertility all day, every day and it’s a method that we have developed with experience over time.  Because every woman is different, it is therefore crucially targeted to your specific needs to get pregnant. You just need to change direction at least a little bit.  That’s the good news because although you don’t like where you currently are:

“Your present circumstances don’t determine where you can go; they merely determine where you start.” -Nido Qubein

Ready, set, get pregnant in 2016

The key is to figure out what your starting point is in your “Areas of Fertility Influence”.  You need to take stock of where you are at right now.  By taking stock of where you currently are, it will highlight the areas you are doing well in and the areas you are not doing so well in.  The process to get pregnant is then very simple: Add in what helps, get rid of what hinders, repeat, repeat, repeat.

Boosting your “Areas of Fertility Influence” that will help get you pregnant is a 3 step process:
1.  Upgrade your Areas of Fertility Influence that help boost your fertility and that will lead you to a positive result.
2. Delete things from your Areas of Fertility Influence that hinder and give you a negative result.
3. Repeat steps 1 and 2 until you reach your desired result. Don’t give up, upgrade, upgrade, upgrade. There is always another level of refinement where you can take things. And make it easily doable, a 1% improvement every day in any area of your life will add up over time. Don’t give up trying because there is always a higher level you can take things.  And from our experience, our patients are always closer than they think they are.

The Areas of Fertility Influence- start making changes now

The Areas of Fertility Influence in your life are like the spokes on a wheel, they provide support, stability and balance.  When women come to my clinic, we start a total fertility upgrade.  Fertility 2.0 here we come!

The Areas of Fertility Influence in your life that you can control and that will have an effect on your fertility are:
• Physical
• Social
• Spiritual
• Emotional
• Intellectual
• Environmental
• Financial and Occupational

Let’s examine these areas so you can begin making changes straight away.  You’ve made it through Christmas and the new year is upon us and I know you’re eager to make some changes. I’ve given you a list under each Area of Fertility Influence to give you a head start towards your fertility upgrade. My blogs in 2016 will examine these areas in even more in depth just as I do in my consultations with my patients. I’ll also divulge to you the ways and means of making changes so you can positively influence your Fertility and get pregnant.

Physical Wellness Area of Fertility Influence :

This is an expectation of physical health and fertility. It is the ability for you to take control of your health and fertility by making conscious decisions to live a healthy lifestyle. Some of these decisions include:
• Getting regular rejuvenating exercise (yoga, walking)
• Getting adequate nutrition and eating properly (this is a biggie!)
• Getting enough sleep and rest (we’ve got great methods for getting the best sleep of your life)
• Getting medical assistance (blood hormone tests, scans, prescripttion medications) or availing of other therapies (acupuncture, herbs, massage, hypnosis, etc.) when necessary ( we can point you in the right direction so you don’t waste time and money)
• Not smoking, avoiding excessive alcohol, caffeine or using recreational drugs

Social Wellness Area of Fertility Influence :

This aspect is about how you relate to others. This encompasses feeling that you have support available from family, friends, co-workers or others in times of need. This also includes the feeling of you being a valued support provider for others as well. Examples of this are:
• Staying connected with other people and not isolating yourself (this often happens when you are trying to conceive)
• Being comfortable with and liking yourself as a person
• Easily interacting with others
• Able to communicate your feelings
• Developing friendships
• Acknowledging the need for work, responsibilities, fun, activity and rest time in your life

Spiritual Wellness Area of Fertility Influence :

This entails having a positive perception of meaning and purpose in your life. Experiencing fertility difficulties can make everything else in your life pale in comparison. This is because people often feel that having children will give meaning and purpose to their lives. Trying to conceive can cause a lot of stress because people feel fearful, frustrated and a loss of control. Listed below are some things you can do to remind you or to help you discover meaning and purpose.
• Being grateful for the things you do have in your life. Think of what would make you sad if you lost (everything from your eyesight to loved ones). This is the foundation that will ground you.
• Caring about the welfare of others and acting out from that place of care
• Giving your time to volunteer or participate in community service activities
• Taking part in spiritual activities
• Engaging in behaviour that protects the environment
• Spending some time alone in personal reflection

Emotional Wellness Area of Fertility Influence :

This is the ability to cope with, change, control and/or improve different mood states. This includes:
• Being in touch with all your emotions and being able to process them. No emotions are “bad” as long as they are appropriate to the situation.
• Being sensitive to your feelings and the feelings of others
• Learning to cope with stress
• Being realistic about your expectations and time frames
• Taking responsibility for your own behaviour and the things you can control
• Dealing with your personal life and fertility issues realistically (often the pendulum swings between pessimism and optimism bypassing realism altogether)
• Viewing challenges as opportunities rather than obstacles. Trying to conceive will teach you many good things about yourself. You will learn that you are stronger and more resilient than you ever knew.
• Being able to function independently, but also knowing when you need to seek and ask for help

Intellectual Wellness Area of Fertility Influence :

This is being energised by an optimal amount of intellectually stimulating activities. This is the desire for growth and being a lifelong learner. It encompasses critical thinking, creativity and curiosity. Fertility and pregnancy are about new life, abundance and growth so it is beneficial to be:
• Learning new things just because you want to, not because you have to.
• Learning through varied experiences such as observing, listening, questioning
• Open to and exposing yourself to new experiences so that you keep growing (Chinese Medicine and Acupuncture offer a new perspective and wealth of information on health and well being)

Environmental Wellness Area of Fertility Influence:

This is the positive perception of the environment that one works and lives in.
• Being aware of the natural environment you live in, the seasons.
• Being aware of any toxins or pollutants in your home or workplace

Financial and Occupational Wellness Area of Fertility Influence :

This is your ability to support yourself and a family, your outlook on your work and career. Finding a work/life balance becomes more important when you’re trying to conceive. People start to think that maybe their job is having an effect on their fertility. People start to wonder if they can afford to have a child. Things you can start to think about:
• Living within your means and feeling like you can afford to have a baby.
• Finding satisfaction and worth in your work (even if it is just being happy to have an income that allows you to afford to live)
• Ensuring that your work environment and co-worker relationships are
comfortable
• Making choices about work that foster positive attitudes
toward work and your co-workers
• Choosing a rewarding and fulfilling career that is consistent with your personal
interests, values, beliefs and financial requirements

Start considering these areas in your life and where you can make changes.  You can get pregnant, we know because we see it happen in our clinic all the time.  It’s not magic or miracles, it’s a unique method that we have developed and refined over the years. It’s a method that is targeted to your specific needs to get pregnant. Check back for more blogs in 2016 on specific methods for upgrading your Areas Of Fertility Influence.

Christmas fertility

This time of year, the big question becomes how to successfully navigate Christmas fertility?  You’re trying to conceive, so you’re eating healthily, avoiding alcohol and late nights, reducing stress, etc.. And now you have to go to parties with unhealthy food, alcohol, late nights and it becomes a source of stress.  You may be starting to worry and stress about how you will go to the party and not drink.  If you don’t drink people may think you are pregnant and that is not what you want.  You also may not want people to know that you are even trying to get pregnant and having difficulty.  So you worry and stress about what to do for weeks.  My years of experience in the clinic has taught me that it is far worse to spend weeks worrying and in stress mode than it would be to have a glass of wine on the night.  Over the years I’ve seen so many women stress and worry about alcohol consumption and the Christmas parties compared to the women who choose to have one glass of wine at the party or dinner.  One drink gets everyone off your case and allows you to have fun as well.  Think about Christmas fertility this way: Getting pregnant is about a time of abundance.  It is not about lack.  Christmas time with all the parties, presents and food is all about abundance. Christmas time can also make abundance tip over into excessiveness so don’t go overboard and drink loads.  Abundance for fertility means you should have all the healthy harvest foods, it is not a time of famine or drought.

In keeping with the Christmas fertility abundance theme, it is also a good time to take stock of all the things and people in your life that you are grateful to have.  Christmas can be a time of year where it highlights what you don’t have and can make it ache just a bit more than other times of the year.  It’s OK to feel that way, most of the women who come into the Acupuncture Clinic this time of year are feeling pretty low and are hoping to just get through Christmas quickly.  If you are feeling low and in need of a pick me up then making a list of the things you are grateful to have can sometimes do the trick.  You can then keep this list handy so you can read it again and again as needed.

Though sometimes, you just need to have that cry and get it all out, that’s OK to do as well.  This is all about you and what works for you.

Herbal tea for fertility

This month the herbal tea for fertility that we are offering 2 blends that are naturally caffeine free.  Staying away from caffeine can help boost your fertility and we like to help you find some great tasting and smelling alternatives to your usual caffeine laden coffee or tea. We have chosen to give away free tea from the Pukka range because we love it so much.  We have chosen an Elderberry & Echinacea blend and Wild apples and cinnamon.  Both teas are perfect for the winter and holiday season as well as caffeine free herbal tea for fertility.

Herbal tea for fertility: Elderberry & Echinacea:

Let yourself fall into a deep bed of ripe wild fruits: purple-black elderberries, inky blackcurrants – blessed by the fragrant FairWild elderflower and touched by the tingling notes of echinacea. Safe in your fruity refuge, you’ll be ready for anything. Sanctuary is expecting you.  Stay warm and well. Good news for comforting and preparing you for life’s ups and downs.  Naturally caffeine-free and ethically sourced ingredients: Licorice root*, ginger root*, echinacea root and leaf* (10%), beetroot*, aniseed*, elderflower* (8%), peppermint leaf*, orange peel*, elderberry* (6%), rosehip*, acerola juice flavour*, orange essential oil flavour*◊, natural blackcurrant flavour. *organic ingredients (99.9%). ◊ contains non organic lecithin.  This tea is actually on sale from the Pukka website right now.  Click here to visit their website.

Herbal tea for fertility: Wild Apples & Cinnamon:

A tea to make you feel like you’re dancing in a wild orchard. So imagine a sun-drenched orchard where you dance with delight, as cinnamon tree branches swirl overhead. One moment, a jive of ginger root and spicy clove; the next, chamomile flowers and sweet orange cushion your step. Slowly, you come to rest – as a wild apple tumbles softly to the ground. Let your cares go and travel free.  Good news for dancing your cares away.  Naturally caffeine-free and ethically sourced, organically grown ingredients: Cinnamon bark (28%), licorice root, ginger root (14%), orange peel, chamomile flower, wild apple (6%), cardamom pod, orange essential oil flavour*, clove bud. (*contains non organic lecithin).

These 2 herbal tea for fertility are:

• Organic
• Caffeine free
• Vegetarian
• Vegan
• Wheat free
• Gluten free
• Dairy free
• Soya free
• Nut free
• Kosher
• FairWild