Crazy gremlins won’t let me space this out properly so that it is more enjoyable to read, they have decided they want to get warm and snuggly with the words instead and remain all squishy sqaushy, so i hope it is not too crammed for you to cope with and just as soon as i am able to cope with re-entering it all … i will … i promise !
Talofa … Sister Rasela having a wander through the land of preconception on this weeks bellylicious show.
Whether you are planning a bump or two or like last weeks guest, FIVE !!! .. if you simply have an insatiable appetite for information and knowledge, perhaps you might know someone who needs a bit of help in the area of preconception or maybe you are reading this because you love listening to the show and wanted to find out more about who and what we are about through our website – either way, it’s great to have your eyes on loan today and your ears each Monday if you are a BayFM listener. Thank you.
Food is such a crucial part of our lives, not only through tastes and flavours but through the life giving properties it possesses when it is grown, prepared and eaten correctly, at the correct times and in the correct amounts. Only YOU know, in all your beautiful uniqueness, what is best for you at what time of your life, all i am here to do is help facilitate the knowledge and information i have learned and practiced in the hope that you gain something from what i share.
Preparing your body to bring a healthy baby into the world is very important, not only if you are struggling to fall pregnant but also if you want to give your baby THE best start to life you can. Our incredible bodies have the capacity to be unbelievably adaptable and healthy babies are born every day to parents that may not be healthy themselves, so not only are you preparing your baby for the best start in life, you will could well be preparing your own body, mind and spirit for your new life as a parent. If you are struggling to maintain a healthy body before your pregnancy then just think of how much a 9 month pregnancy can further deplete your stores of nutrients. You may find that you don’t have to take illness, depression and tiredness for granted, you may find you are able to improve your own energy levels and wellbeing by starting off on the right foot long before the nursery is painted and the sleepless nights begin…. surely it’s worth a try ? That’s up to you to decide.
spot the difference ...
Preconception care aims to ensure that there’s an adequate supply of all the nutritional factors, which are essential for the health of sperm, ova and foetus and an absence of those factors which are known to compromise general health or which are harmful to germ cells and to foetal development. Since ova are susceptible to damage 100 days before ovulation, and sperm formation takes approximately 116 days, the pregnancy preparation for both parents should be a minimum period of 4 months before an intended conception (or longer for those hard core hedonistic party folk).
Complete preconception health care involves identification and detoxification of heavy metals, avoidance of environmental toxins such as smoking and pesticides, treatment of allergies, treatment of infection and treatment of reproductive or fertility problems. Nutrition and nutritional supplementation addresses many of these factors and can help to provide the essential nutrients for healthy foetal growth and development.
I have to say that what you are about to hear is just here to help guide you if you are planning a pregnancy. Even if you’re not planning to, there is a lot of info coming on key nutrients and what foods to find them in. Always remember that changes are best made and longest kept if you make them gradually. Enjoy what you are doing for your body, give it the love it deserves especially IF you have spent years taking it for granted. I personally have known a few couples who have opted rather early on to spend a fortune on IVF because they haven’t conceived soon enough but then are still drinking alcohol and looking for a bit of an ‘easy way out’. IF you haven’t looked after yourself up until now, I believe your body has the right to say bugger you! I’m not giving you what you want until you start looking after me and give me something back … fair enough too don’t you think ??!!
belly beautiful
Important needs include:
Detoxification
Nutrition
Avoidance of toxins/pollutants
Various diagnostic tests
Exercise
Stress/anxiety reduction
Positive thoughts and loving vibes from friends and loved ones maaaaan
BOTH PARENTS NEED TO BE COMMITTED (not to a mental asylum)
Goals to achieve before conception is attempted:
Adequate nutritional status – where you are at. Blood tests etc.
Adequate protection/detoxification from toxins
Minimum 4 months good nutrition – diet/supplementation if there are deficiencies
Minimum 4 months abstinence from all drugs including caffeine, alcohol, nicotine
Adequate exercise program
Regular cycles/balanced hormones – contraceptive pill
Adequate sperm count/motility/morphology – downstairs is working
Adequate stress management
Bodies and minds need time to repair and rest and adjust to a change in lifestyle. Honour this.
Benefits of preconception health care:
The presence of all the factors required for the creation of a healthy foetus
The absence of all factors detrimental to this very creation
Ensure a normal, healthy, full-term pregnancy ((help prevent miscarriage, premature birth and stillbirth)
Can assit in the Mother being free of post-natal depression
Successful and long term breastfeeding
Factors contributing to increasing levels of infertility:
Stress and anxiety
Poor diet/nutrition
Sexually transmitted diseases and genito-urinary infections
Pollution/toxins
Drugs
Previous use of contraception programs
Previous terminations
Greater age of prospective parents
STARTING PRE CONCEPTION CARE
Supplements and suggested daily doses – The recognition that supplements are necessary to meet nutritional needs during reproduction is not a new concept, however it is important to ensure that the right combination of supplements taken is complete and well balanced.
SUPPLEMENTS SHOULD NOT BE USED IN PLACE OF AN IMPROVED DIET AND A HEALTHIER LIFESTYLE!This is where it gets tricky because without a consultation I have no idea of your current nutritional status so I can only give you an idea of beneficial vitamins and minerals and their role in the reproductive system. If you want more specifics you should see a Naturopath or health professionl of which there are many in and around this beautiful Shire of ours. Personally I am not in favour of huge amounts of supplements as the liver has to metabolise these synthetic substances, unless there is a severe deficiency where food alone will not meet the required amounts.
VITAMIN A/BETA-CAROTENE
High doses can cause BIRTH DEFECTS – this is a concern for women taking nutritional supplements containing Vitamin A. Please check with a health professional if you hav thoughts, doubts or further questions on this !!
Important as an antioxidant, keeps fallopian tubes healthy (mucous membrane maintenance) necessary for health of testes, for sperm production and is needed for the conversion of cholesterol to the male hormone testosterone.
A need for both pre-formed and pro-formed Vitamin A is required to enable the full absorption of this nutrient. It is a fat-soluble vitamin therefore an adequate amount of good fat is required in the diet for it to be utilised. Very interesting considering there are so many people sucked into the marketing ploy of all that ‘fat free’ advertises to be !
PRE-FORMED VITAMIN A FOODS –
Liver is very high in Vit A and should probably be avoided altogether
Organic eggs
Organic butter
Cod liver oil (in appropriate doses)
PROVITAMIN A FOODS
Sweet potatoes or yams
Cantaloupe rock melon
Spinach
Carrots
Butternut squash
B-COMPLEX VITAMINS
These vitamins include B1, B2, B3, B5, B6, B12, PABA, Inositol, Choline and Folic Acid
Recreational drugs and prescription drugs and alcohol severely deplete B Vitamins. B5 is hugely beneficial for stress (liquid B’s are great)
Deficiencies of all of the B Vitamins have been associated with fertility problems, miscarriage, neonatal and perinatal death, foetal abnormalities, and low birth weight babies
B Vitamins are needed for a large number of bodily functions including the manufacturing of sex hormones, the metabolism of EFA’s and the production of the correct balance of oestrogen and progesterone
Male fertility is dependent on B5 for healthy testes and B12 to increase sperm count and motility.
Inositol is required for healthy prostate
Supplementation before and during pregnancy reduces the risk
B5 (PANTOTHENIC ACID) FOODS
Raw Crimini Mushrooms
Cauliflower
Broccoli
Turnip greens
Sunflower seeds (raw)
Tomatoes
Strawberries
Grapefruit
Yoghurt
Eggs
B9 FOLIC ACID
Essential for the formation of DNA and RNA
Requirements for Folic Acids doubles during pregnancy and is required for 3 months pre and post conception to prevent neural tube defects and anencephaly
B9 FOODS
Liver
Kidney
Leafy green vegetables
Cauliflower
Note: Overcooking destroys much of the folic acid
VITAMIN C (Ascorbic Acid) and BIOFLAVONOIDS
Ascorbic Acid accumulates in both the ovary and the testes and is a key compound in gonadal physiology. Both organs depend on this nutrient for sex steroid hormone production
It’s also an antioxidant that protects against the toxicity of lead, pesticides and other environmental pollutants and against mutagenic activity
Good levels can help protect against genetic abnormalities
Important in the role of iron absorption
Assists the adrenal function by supporting and replenishing stores
Sperm motility and ability
Improves semen parameters- even a marginal deficiency can cause oxidative damage to sperm, resulting in reduced sperm motility and viability
Necessary for the maturation of the pre-ovulatory follicle
VITAMIN C FOODS
It is important to maintain the variety between all foods containing Vitamin C
Guava
Papaya
Red/green bell pepper
Orange
Broccoli
Potato baked with skin (more than in an orange !!)
Cabbage greens
Raw spinach
Mango
VITAMIN E
Is an Antioxidant
Helps regulate oestrogen levels
Useful in the treatment of PMS and lumpy breasts, deficiency can lead to spontaneous abortion and if severe, a total lack of sperm
Improves sperm motility and effective in the treatment of low sperm count
VITAMIN E FOODS
Almonds
Avocado
Hazelnuts
Mango
Olive oil
Safflower oil
Sweet potato
Wheat germ oil
CALCIUM
*Should be balanced with magnesium*
(2:1) Calcium/Magnesium – The synchronistic effect … Certain vitamins and minerals need each other to function at their best for absorption and assimilation
Adequate calcium stature is important for conception – required for the formation of fertile mucous and can also improve the ability of the sperm to swim through it
High Ca sources
Sardines with bones
Moderate amounts of cheese
Plain yoghurt
Med Ca sources
Figs
Cottages cheese
Bok-choy
Broccoli
Kale
Tofu
Almonds
Tahini
MAGNESIUM
A mild Mg deficiency may cause free radical damage to the sperm
Necessary for the production of oestrogen and progesterone
Reduces stress
Relaxes muscles (Dark Choccie is better and higher in antioxidants)
Mg FOODS
Halibut
Tuna (Fish now days can have very high levels of mercury. The bigger fish eat smaller ones and so run the risk of becoming more contaminated)
Artichokes
Bananas
Dried figs
Barley
Buckwheat GF
Oat bran
Almonds, brazils, cashew, pine nuts
Pumpkin seeds
Spinach
Tomato paste
Fe – IRON
Iron supplementation is only appropriate when a proven need has been established (check ferritin levels/iron stores –through blood test)
*Only 40% of women have iron stores within appropriate range before they conceive*
Fe FOODS
Red meat
Liver (although this is extremely high in Vit A and would be better avoided in pregnant women)
Pulses (lentils and beans) GF (always pre-soak and cook with strip of wakame to ease digestibility)
Dried fruit
Green leafy veggies
Nuts and seeds
Fortified breakfast cereals
MANGANESE
A severe lack can be the cause of infertility as it can lead to a total lack of sperm
Ma FOODS
Pineapple
Cooked brown rice GF
Spinach
Whole grain Rye (GF if 100% pure)
Tempeh GF
Oats
Spelt
CHROMIUM – 3
Upper levels are recommended for those with sugar cravings
Deficiency has an ability to depress nucleic acid synthesis
Ch FOODS
Sweet potato
Apple
Organic Egg
Tomato
Broccoli
SELENIUM
Selenium is either not present in the foods due to soil deficiency or destroyed through over processing
Deficiency results in impaired reproductive performance in ALL species studied
Good for use in heavy metal detoxification
Prevents oxidation of sperm
Se FOODS
Brazil nuts (by far the highest source)
COPPER
Both a deficiency and excess can lead to fertility problems
Deficiencies are rare due to copper piping used to receive water
Excess can lead to low levels of Zinc and Zinc deficiency is implicated in many reproductive problems
No foods recommended
ZINC
MOST IMPORTANT NUTRIENT FOR MALE AND FEMALE REPRODUCTIVE HEALTH
Zinc is commonly deficient with 67% of Aussie men and 85% of women having marginal dietary levels
FEMALE REPRODUCTION
Important for Progesterone reproduction
FSH and LH secretions (important hormone release)
Ovarian development
Reduces risk of miscarriage and birth defects. Low birth weight/growth retardation, premature labour, inefficient labour and stretch marks
Adequate amounts of Zinc can help in the prevention of post natal depression (used with EFA’s)
DNA and RNA synthesis
Immune system function
Hormonal activity
MALE REPRODUCTION
Vital for spermatogenesis
For the development of the primary and secondary sexual characteristics
Testosterone production
Prostate function
Sperm count, motility and morphology
Greater biological needs than female (lost in ejaculation) interestingly most teenage boys develop a serious deficiency at that age and it’s linked to their
behavioural patterns, just an interesting piece of info …
Reduced sperm count
Reduced serum testosterone
Zn FOODS
ANIMAL – ORGANIC
Beef
Lamb
Pork
Crabmeat
Turkey/Chicken
VEGETARIAN HIPPIES
Pumpkin seeds (highest)
Milk
Cheese
Beans
Wholegrain cereal
Brown rice
Potato
Yoghurt
ESSENTIAL FATTY ACIDS (EFA’S)
SECOND MOST IMPORTANT NUTRIENT IN REPRODUCTIVE HEALTH
Healthy sperm are dependent on an adequate supply of EFA’s
Developing foetus has high requirements for EFA’s – large amounts are deposited in the last trimester of pregnancy
Formation of prostaglandins – responsible for correct hormonal balance
EFA’s are needed for the full functioning sex glands and for the formation of sex glands that are in the semen
Deficiency can lead to chromosomal defects, subtle brain disorders such as dyslexia
EFA’s
I wouldn’t just recommend people start drinking gallons of oil, this needs to be advised by a nutritional expert so that you are doing what is correct for you and your unique and gorgeous body
Omega 3’s 6’s 9’s and the correct balance of each is dependent upon each individual
AREAS OF IMPORTANCE FOR A PRE-CONCEPTION DIET
Adequate variety of proteins
Avoidance of refined sugars and refined carbohydrates
Avoidance of chemical hormones
Avoidance of excessive saturated fats
Avoidance of excessive salt intake
A good balance of alkali-promoting foods
Avoidance of all allergens
Plenty of fresh, purified water
Avoid all coffee, alcohol and filthy cigarettes
STRESS MANAGEMENT
Look for ways to reduce stress and stop thinking about wanting any or all of the abovementioned
EXERCISE PROGRAM
Look for ways to increase exercise everyday in life (keep dancing!)
LIFESTYLE CHANGES/AWARENESS OF TYPES OF TOXINS
ENVIRONMENTAL
Heavy metals (you can have a hair analysis/urine test)
Industrial chemicals (in the air and water borne)
Agrochemicals (in water supply/spraying)
Domestic (cleaners, renovations/paints/glues/varnishes)
Occupational (hairdressers, motor mechanics, farmers)
DIETARY
Chemically sprayed fruits and vegetables
Food additives, colourings, sweeteners, artificiality
Polluted water
SOCIAL
Caffeine
Nicotine
Alcohol
Recreational drugs – it’s only 9 months at a time in your whole life …. you are giving nothing up, you are giving LIFE instead
MEDICAL
Over the counter – Prescribed
DETOXIFICATION
Should be completed before 4 months preconception period
Sperm and eggs need to mature in a toxin free environment
Gentle detoxification – so not to affect hormonal levels (fasting is inappropriate)
Use of liver detoxification (herbs/nutrition/fantastic Chinese medicine professional)
Use off garlic/onions and other specific foods
Use of antioxidants
Regular bowel movements/adequate bowel flora for example:
Adequate water
Acidophilus/bifidus lactobacilli
Prebiotics and probiotics
Gentle fibre
No laxatives
Bitter herbs/digestive enzymes
Chlorella/wheat grass/barley grass
HEAVY METALS
Lead – petrol fumes/old paint
Cadmium – active/passive smoking
Mercury – dental amalgam/contaminated fish
Aluminium – cookware/antiperspirants/soy milk/antacids
Nickel – body piercing/tooth braces
Copper – excessive in water pipes/OCP (pill)/UD/smoking
Iron – excessive in cookware
RADIATION
Non-iodising radiation (MOST COMMON)
Computer terminals
TV’s microwaves / radar
Radio transmitters / mobile phone transmitters
Ultra violet and infrared lights