Blog : Womens health

Be Baby Ready…

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Did you know that you can make a really impactful difference to your fertility health in just 3 months for both men and women.

With this in mind it’s an excellent idea to take some time to boost your hormonal and overall health within this time before trying to conceive. Giving you and your partners body what it needs to flourish and feel great may increase the likelihood of a smooth  pregnancy and healthy baby.
What about nutrition?
Most of us know the importance of taking folate prior to conception and then maintaining that into pregnancy as well.
However, there are other nutrients which are also vitally important to consider. Such as protein, choline, minerals like zinc, iron, iodine (from good quality seaweed), B vitamins, vitamin D and antioxidants such as beta carotene, vitamin C & E. So eating a diet rich in nutrition with an abundance of colourful veggies, berries, good fats and quality protein sources is an excellent start. If you are vegetarian it’s a good idea to be particularly ‘nutrient conscious’ with ensuring you eat enough protein, choline and minerals. Avoiding foods which can lead to inflammation and congestion such as processed and deep fried foods and an excess of dairy may also be very beneficial.
What else can really make a Difference?
Studies have also shown that making some lifestyle changes may also prove to be really beneficial. The following suggestions may seem simple and obvious (however may feel a bit overwhelming to incorporate) but they can make a positive impact on fertility health for both prospective Mum and Dad.
Stress management…
Stress really has the ability to overrule our reproductive health as our hormones can be thrown off balance when we are really exhausted, too busy, not resting enough and or experiencing emotional stress. Reducing stress where possible is ideal. While also incorporating techniques to manage stress on a regular basis (that work for you) is the way to go. For example doing a 20-30 minute walk everyday, using daily guided meditations or having a regular yoga practice can all assist in reducing stress hormones and support sex hormone balance.
Caffeine and alcohol…
Ideally preconception care involves avoiding any addictive substances for at least 3 months where possible for both partners. This includes coffee, alcohol, cigarettes etc – Be brave and seek the professional help you need if this is proving to be a difficult task.
Encourage a healthy weight for fertilty, healthy pregnancy and bub….
Making a conscious effort to shift excess weight also increases chances of conception. Some helpful tips to do this include reducing unnecessary processed carbs in the diet, increase fibre to encourage healthy elimination of toxins, keeping well hydrated and finding ways to exercise incidentally throughout your day.
So if the aim is to have a healthy bub it’s a great idea to consider incorporating some of these suggestions into your life for at least three months before trying to conceive. Come and chat to Carolyn if you would like more Naturopathic support regarding preconception care.
Love and Healing

Carolyn x

Remember to always consult with a health care professional before taking herbs and supplements especially if you are unsure, taking medications, have an illness or if you are pregnant or breastfeeding. Always take into consideration your individual lifestyle and food requirements before following general health advice. Contact Me to make an appointment to discuss your individual and specific health care needs.

Do you feel like your hormones rule your world?

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Here are 5 simple & natural ways you can help to support your hormonal balance…

  1. Keep your Bowels Moving by staying hydrated & making sure your diet is full of fibre. Eating plenty of veggies, adding LSA (ground linseeds, sunflowers & almonds) to your berries & yogurt, psyllium to your oats or even taking a natural fibre supplement if you need. Fibre helps to support blood sugar balance & liver function. It helps the body eliminate toxins and unwanted hormones (like excess oestrogens). Try to drink at least 6 glasses of filtered water a day to keep your bowels moving. It’s great to aim for 1-2 complete bowel motions a day – try some of these ideas if you are feeling sluggish.
  2. Nourish the body with caffeine free Herbal Teas – Look out for combinations that might include – calendula, ginger, dandelion, st mary’s thistle, licorice, chamomile, turmeric, cinnamon & nettle (to name a few). These nutritious herbs can help digestion, liver health, the nervous system and sleep. They can also assist with blood sugar balance, reducing mood swings & irritability, inflammation and period pain. Brew them strong, drink them regularly and feel your body love you for it.
  3. Eating healthy fats. We have many types of hormones but our sex hormones oestrogen, testosterone and progesterone are all made from cholesterol. Therefore it’s important that we consume a variety of healthy fats (including saturated) to support their production – Throughout the week enjoy a variety of oily fish (such as sardines, anchovies & wild caught salmon), coconut oil, organic Ghee, extra virgin olive oil, pasture fed eggs, avocado, fresh almonds, walnuts, Brazil’s, hemp, pumpkin and flax seeds.
  4. Reduce the plastic –I think people often miss the importance of this point but plastics unfortunately do leach harmful chemicals into our food and beverages which then act as hormone disruptors in our bodies. Thus can wreak havoc with our normal and natural hormone balance and if planning a pregnancy can also negatively impact fertility. It may seem like an impossible task to get rid of plastic but we can certainly reduce our exposure by making some small changes. For example, using glass jars and containers to store food, avoiding cling wrap directly touching your food, using a glass water bottle, avoiding heating and freezing food in plastic and replacing plastic cooking utensils. Plus it’s a good idea to look for BPA free when buying canned food.
  5. Support those healthy Zzzs. Good sleep not only reduces our stress hormone cortisol – helping with stress and weight loss it also helps to balance our sex hormones including oestrogen, progesterone, LH and FSH. When these guys are balanced ovulation is more likely to occur and we can experience a smoother menstrual cycle. Support your sleep with intentional wind down time in the evening, having a dark bedroom, reducing screen time, avoiding caffeine after 2pm and choosing a realistic and regular bedtime can all be useful. There are also many natural sleep aids such as herbs, magnesium and melatonin if you are needing some extra support.

All these little things can add up and have a positive impact on your hormonal health. Incorporate these ideas slowly at a pace that’s doable for you and before you know it, time has gone by and you’ve made some great changes.

Love and Healing

Carolyn x

Remember to always consult with a health care professional before taking herbs and supplements especially if you are unsure, taking medications, have an illness or if you are pregnant or breastfeeding. Always take into consideration your individual lifestyle and food requirements before following general health advice. Contact Me to make an appointment to discuss your individual and specific health care needs.