Firstly, there are those who relish the cold. These individuals will the frost and stony winds to come sooner and feel a sense of aliveness from the tingling, numbing sensation on their fingers, cheeks and nose. Outdoors in the cold is heavenly for those who are invigorated by that rush of icy air filling their lungs on a freezing winter morning. But not I.

No, lovely Livewellers, I fall into the other category of Canberra residents. And, if  you are a warmth-seeker like myself, then you know all too well that a human form of ‘hibernation’ is often the favoured, if not the only bearable activity for those colder Canberra months.

What’s all this got to do with the price of fish, (or in this case, with fertility), you might ask?! Well, let me tell you!

Vitamin D is extremely important for fertility in both men and women alike, and one of the easiest ways to obtain this vitamin is from the sun!

For men, vitamin D reduces the possibility of DNA fragmentation of sperm, which is a significant factor in male infertility. A recent study in Sydney involved screening the blood of 800 men with fertility problems, with around a third of these showing signs of vitamin D deficiencies. After a change in diet and lifestyle, including making a conscious effort to gain more vitamin D, there was improvement in most of the men’s sperm quality, and 40% of the men studied achieved a successful pregnancy with their partners. Vitamin D also helps increase testosterone levels, the main sexual hormone in men.

Ladies, vitamin D is vital for your fertility levels too! Studies have revealed that vitamin D plays a role in how your estrogen acts inside the uterus, particularly in the development of the lining. Also, a project from the Yale University School of Medicine studied nearly 70 women, all with current fertility issues and found that 93% of these women were lacking in vitamin D. Nearly 40% of the women who had ovulatory dysfunction also had a clinical deficiency in vitamin D, and vit-D deficiency has also been linked to PMS, PCOS (Poly Cystic Ovarian Syndrome), and sadly, infertility.

So, Livewellers, the message is clear.

Whether your preference is for the warmer, or the colder seasons, it’s important to get some sunshine whatever the weather, summer or winter, all year round. And so, as those days get colder, bring out those winter woollies and join me on my first season of embracing, rather than shunning that (very) fresh winter air! After all, the sun shines every day, so we might as well enjoy it!

Until next time, live well everybody!

Jemima

What we put into our body can have a massive affect on our energy levels, immune system, complexion, libido, and, yup- you guessed it – fertility success.

Now, we realise that dramatic changes to your food habits and lifestyle might feel a bit drastic, but just hear us out, because there’s one simple tip that EVERYONE can do to boost their health and improve their diet.

Juicing fresh fruit and vegies and bending yummy smoothies is one of the simplest ways to gain a few gold stars for maintaining a healthy diet, and it’s one of the most effective, too!

Consuming fruit & veg in liquid format means our bodies can easily absorb the nutrients, and it’s much easier to increase the intake. AND, by sipping away on that juice or smoothie, you’re providing your body with an abundance of good building blocks for healing and building healthy cells in preparation for conceiving.

Yippee!

Some yummy combos for you…

Smoothies can be made with a milky, soy, or fruit juice base, and blend ice and fruit together to make a thick, delicious drink. Quite filling, they’re also great for breaky on the go, or a quick healthy snack. Try…

Banana + cinnamon + milk + yoghurt +honey

Berries + yoghurt + milk + honey

Strawberries + orange juice + ice + lemon sorbet

Banana + LSA + soy + honey + yoghurt + blueberries +ice

Juice is delicious and refreshing, and a great energy boost. Try single fruits, a combination of a few, or a mixture of fruit and vegetables to get the energy flowing! Try…

Apple + carrot + ginger

Orange + pineapple + watermelon

Watermelon + lime + mint

Apple + orange + celery + beetroot + carrot + ginger + strawberries

Now all you need to do is…

1-    Buy organic! Organic produce contains no harmful pesticides or herbicides, which have a reputation for impacting fertility in both men and women.

2-    Choose your combo. Whether it be fruit and vegies, just one or the other, or a delicious smoothie, get creative, and mix and match.

3-    Drink up! It’s important that you drink your smoothie or juice ASAP as nutrients begin to fade as soon as your produce has been exposed to oxygen. Only cut your produce just before it meets the juicer, and make sure you get it into your system without great delay.

Until next time, live well everybody! And happy juicing... 

Relaxation is extremely beneficial for rebalancing your immune system, and clearing and strengthening your mind and body. And, for those of us who are struggling with conception, relaxation is even more important.

Most would admit that taking the time to rest properly really isn’t something that we tend make the time for (we’re too busy to fit it in!). And, when questions surrounding fertility are thrown in with the already chaotic manner in which life tends to move these days, things can get a little crazy…

A common reaction is to continue to feed off of and buy into that busyness. We bury ourselves in a whirlwind of madness, and become consumed by activities because we’re not sure what to do with our spare time, or what thoughts might pop up as a result.

If you’re nodding your head right now, or can admit to yourself that it’s probably time for you or your partner to slow down, or that this is something you’ve been trying to avoid, read on…

As we mentioned, relaxation is actually quite valuable to those of us trying to conceive. We’ve written a blog previously on the effects that stress can have on fertility (click here for full article), but since then, we’ve realised something…

We think we’ve worked out why it is that so many people don’t, or won’t relax!

You see, although people know they should relax, few of us actually no how to. And so, here are some useful exercises you can do to unwind, and let yourself go a little…

Breathe…

Focusing on your breath is one of the simplest, yet most effective techniques for relaxation, and is something that can be practiced anywhere.    

•   Close your eyes
• Take slow, deep breaths through your nose, counting in your mind1-2-3-4, as you do     
• Pause, before exhaling through your mouth, counting mentally 4-3-2-1, pause and repeat
• After a few minutes you may wish to move your focus from counting to breathing in peace and calm, and breathing out tension and anxiety

Body Scan

This is something you can do in conjunction with the above breathing exercise if you wish to reach a deeper level of relaxation.

• After focusing on your breathing for several minutes, turn your attention to breathing out tension from particular areas of your body.
• Starting with your forehead, concentrate on the area, recognising that there may be tension or negative energy built up in this area. Release this tension with five deep, slow breaths.
• Move gradually down your body to your eyes, cheeks, throat, shoulders, and so on, repeating the process at each stage until you reach the soles of your feet, feeling your belly expand and retract with each stage of breath.
• A good tip is to imagine your breath as a wave in a rising tide, with each exhale reaching a little further down your body as you let it out.

Mindfulness and Positive Accomplishment

One of the best ways to relax is to do something nice for yourself. It might be taking yourself for a gentle walk, eating one piece of your favourite chocolate, or even getting someone else to do the pampering for you, like when you take yourself off for a massage – the options really are endless – the only trick is that it can’t be something you’ll feel guilty about later! We’re trying to promote positivity here!

The key really is two things: mindfulness, and positive accomplishment.

• The first part, mindfulness, is the practice of focusing fully on what it is you are doing or experiencing. So, for example, if you’re going for that piece of chocolate, pay attention to every piece of detail – the colour of the outer packaging, the sound that’s made when you open the wrapping, how it smells, how it feels between your fingers; its texture, the different swirls of flavour, its creaminess, the way it melts.

You see, this practice, whether it’s focusing on that delicious chocolate, taking in the beauty and sounds surrounding you as you stroll down the road, or experiencing sensations like touch and warmth, and smell from a massage or spa treatment enables you to focus completely on the present and appreciate every aspect of what you are doing or experiencing, without allowing space for other thoughts to creep in.  (If they do, acknowledge them, and let them pass).

• The second part of this technique is easy, as it comes automatically after the first! Once you have taken the time to focus on your chosen activity, spend a moment recognising how good you now feel. Recognise that you’ve taken the time out to do something that has made you feel good, inside and out. You’ll feel a huge sense of achievement which is great for your head and heart! (And your body has benefited too!)

We hope that this has been beneficial, and that it inspires you to treat yourself to something that feels good! (After all, you deserve it!)

We really do encourage you to try the above techniques, or to book in for a Spa Treatment or find another pampering activity. 

Until next time, live well everyone! And remember to breathe…

Sometimes however, once pregnant or caring for a newborn, though we are conscious that harsh chemicals are best avoided, we are sometimes less aware of the abundance of products in which these unfriendly so-and-sos hide. Unintentionally, we sometimes expose bub or ourselves to exactly what we’ve been trying to avoid…

Like any other time in your life, during pregnancy or after childbirth it is important to try to take the time to make yourself feel good. It is important that you take a moment to relax, and pamper yourself and bub just a little (or get somebody else to!)

But, as mentioned, many products you might usually use to relax with such as massage oils and body creams are often full of synthetic chemicals, and even some leading baby care products contain compounds which may be harmful. 

Thankfully some businesses are beginning to adopt the approach of utilizing natural, organic and methods and chemical-free ingredients, allowing for peace of mind amongst mums to be, or mums with bubs.

Baby Bear Shop Organic is just one example of a company choosing to “formulate products that are clean and safe, not only for our skin but for the earth we live on, the air we breathe and the water we drink.”

Offering a range of pampering and nourishing products for mum & bub, from ‘mama belly oil’ through to ‘cheeky baby butter’, Baby Bear Shop’s philosophy is in direct opposition to the chemically-laden products that are currently widely available.

Containing no parabens, phenoxyethanol, lactoperoxidase, citrus seed extract and no other synthetic preservatives or additives; no dairy, nuts, gluten, soy, egg, oat, colors, or artificial anything, the company was founded for babies with allergies, resulting in nourishing, natural and gentle products.

If you’d like to find out more about this gorgeous range of natural products for mum & bub, please feel free to pop in to our Live well shop and fall in love with the beautiful packaging and soothing oils and creams just like we did. 

:)

Many of us actually don’t quite seem to function to an adequate level of satisfaction without the support of a nice hot cuppa. In its absence, simple, day-to-day tasks such as composing an email, getting ready for work, or tackling the horrendous, infinite mountain of doom that is the odd-socks pile (we’ve all got one!) feels like an unattainable, unrealistic, and at times frightening objective.

Yes, it is true, for many of us tea really is a necessary component to reaching the “normality” described as acceptable and expected adult human behaviour.

We know that tea is generally quite good for us, with its oh-so-impressive antioxidants (that ad springs to mind- “Auntie-who?!”) which makes us tea drinkers feel a little smug, placing ourselves on a bit of a higher horse than the buzzing coffee-consumers who walk among us.

And now there’s new justification to nurture that tall-poppy tea-drinkers’ syndrome; recent research in Oakland, Northern California followed 210 hopeful mums on a tea-drinking voyage, to study the potential increase in fertility created by the humble cup of tea.

This golden piece of research found that women who drank even a measly half a cup of tea a day were twice as likely to conceive than those who preferred other caffeinated drinks such as energy-enhancing soft-drinks, or the grainy deep coffee that drops you like a brick and lingers on your breath, or who drank no tea at all! (Can you imagine?!)

Why is this?!

Well! It’s not the caffeine (or even the antioxidants) that are at work here. What researchers found was that it is the polyphenolic compounds in tea that are potentially boosting your fertility levels -this occurs through the ability of the polyphenois to decrease the number of chromosomal abnormalities in your body, in turn eliminating nonviable embryos. For those of you who have not yet had enough cups of tea to cope with such scientific jargon: the little compounds found in your calming cuppa actually decrease the chance of mishaps in your DNA threads meaning that the likelihood of your body producing embryos that are not quite up to the job is reduced– hoorah!

Furthermore, hypoxanthine, another chemical found in your beloved cup of tea is quite possibly the primary component of follicular fluid, which is the main solution responsible for the success of the maturing process of unborn babies.

Which tea is best?

Whilst the research at hand didn’t specify a particular type of tea (true tea-lovers don’t like to play favorites) it is thought that a refreshing green tea holds superiority over a black blend like the majestic English breakfast, or rich Russian Caravan in this particular situation.

Green tea, they say, has up to 10 times the levels of polyphenoses than black tea blends, meaning super-boosted baby-building benefits! –just three cups a day will help boost your fertility levels, whilst keeping you well within the recommended daily caffeine intake levels (less for black tea drinkers). Blends containing Acai are even more advantageous, with their cleansing and hormone-balancing qualities said to help the process further. 

So, toast your teacups, ladies, and enjoy your cuppa with confidence, knowing that you’re potentially drinking your way to a more fertile future!

Until next time, live well!

Jemima Daly 

Researchers at both the University of Western Australia and Monash University may have found a new reason for men to get their daily fix of mother earth’s goodies, with a recent breakthrough suggesting that dietary antioxidants can help maintain male fertility.

Studies recently conducted have found that a combination of antioxidants is the best method for improving health for male reproduction, which neutralises highly reactive molecules known as free radicals.

The free radicals are actually waste-products of the cellular process which fuels the body’s activities. Without proper nourishment from antioxidants, these free radicals actually damage the body’s cells, which slow down the male’s reproductive workers.

Long story short, the study confirmed that those men that walk amongst us who obtain sufficient levels of antioxidents through their diet are much more likely to have successful swimmers than those who turn their nose up at their broccoli, peas and carrots.

So! When your male counterpart (or you, sir) next go for a snack, side-dish, or dessert, bear in mind its fruit and vegie content! Your little swimmers will be in Olympic-gold-medallist condition in no time!  

The practice of yoga and meditation relaxes the mind and body. When the mind and body are relaxed, hormones are able to rebalance themselves. This, in turn, has been known to increase fertility. Studies have shown that meditation can be a powerful healing modality; It slows sympathetic nervous system activity (the part of the nervous system which mobilizes the body under stress) and instead stimulates parasympathetic nervous system activity (the part of the nervous system which is responsible for rest and recuperation). When the body is in a relaxed state of being, the immune system and general wellbeing is improved, which helps to increase chances of conception.

Yoga postures promote and increase the flow of blood throughout the whole body, to all organs. Particular poses will amplify blood flow specifically to reproductive organs, which will also increase fertility.

Most of all, yoga and meditation enables us to have a positive attitude and state of mind – and, when faced with fertility issues, maintaining a positive attitude is an important weapon in order to keep stress levels low! 

Maintaining a healthy weight is encouraged for many reasons: health, fitness, confidence and aesthetics. A less-known, but just as important reason for keeping your weight at a normal level is in order to increase fertility. A recent study shows that approximately 12% of infertility problems are due to weight issues. This applies to those who are both overweight as well as underweight - Either way, having an unhealthy (too little or too much) amount of body fat is likely to have an effect upon your ability to conceive.  

Within our bodies, fat cells that we store produce and release oestrogens; this release of oestrogens slows the production of FSH (follicle stimulating hormone). FSH is a hormone responsible for the regulation and development of the reproductive system, and when there is less FSH being formed, the prevention of ovulation can take place, thus decreasing fertility.

On the opposite end of the spectrum, being underweight can also have detrimental affects on fertility. When the body is underweight or malnourished, it goes in to survival mode, which halts the body’s production of oestrogen.

A commonly used way to see if you are within a healthy weight range is to do a BMI (Body Mass Index) test. This test measures if your weight is proportionate to your height. However, although interesting, this test should not be heavily relied upon because it fails to take in to account muscle to fat ratio, which is important when considering weight (as muscle has a greater mass than fat). For a more accurate healthy weight assessment, it is recommended that you see your general practitioner.

The good news is that it doesn’t take much to get on track – medical research shows that approximately 60 percent of women who lose only 5 to 10 percent of their body weight resume regular ovulation. For those underweight, gaining as little as 1 or 2 kilograms of weight can create a positive change within the reproductive system.

So what really is the secret to a healthy and stable weight? Easy; A Balanced diet, and regular exercise.

For a more in depth view on weight and it’s affects on fertility from a holistic point of view click here:

How weight affects fertility 

Until next time, Live Well, everybody! 

Erica Mallett

They are not called superfoods because they wear capes and fight crime - superfoods are nutrient-rich foods that are thought to be especially beneficial for health and wellbeing. Over the coming weeks I will be reviewing certain superfoods that specifically advantage fertility.

Olive oil

Olive oil is an excellent source of monounsaturated fats (also referred to as ‘good fats’ - think avacados, salmon, etc). A lot of the time, as soon as the word ‘fat’ is mentioned, people become sceptical and turn back to their ‘fat free’ substitutes, but in reality certain types of fats are vital for overall wellbeing and optimal fertility. Replacing trans-fats and saturated fats (‘bad fats’ - think deep fried foods, confectionary etc) with monounsaturated fats is the right way to go. Many studies have shown that women who consume more unsaturated, healthy fats, were less likely to experience infertility due to problems with ovulation than those who consume trans-fats on a regular basis.

Stay tuned for the next instalment of fertility superfoods

Warm wishes from the Live Well team

The increased use of pesticides and plastics in the modern world

means that people are being exposed more often to these harmful chemicals, which wreak havoc with hormone balance, and have been linked to serious health concerns such as the early onset of puberty, breast cancer and infertility.

There is a concern that Xenoestrogens can cause infertility as they mimic the body's natural oestrogen and occupy oestrogen receptor sites, act as false messengers, and thereby disrupt the delicate hormonal balance of the body.

Xenoestrogens, like all oestrogens, can increase growth of the endometrium.  For this reason it is particularly important that women who suffer from endometriosis take measures to avoid products which contain them.

Unfortunately xenoestrogens are  to be present in our soil, water, food supply, personal care and household products. So how can we avoid them?  It is possible to greatly reduce your exposure to xenoestrogens by making some simple adjustments in your life that can bring about a strong, positive effect on your health.

Here are a few tips for reducing your exposure to xenoestrogens   

 ·      Switch to organic! The only way to be sure your food is pesticide free is to buy products that are certified as organic.  Always choose organic when purchasing thin-skinned fruits and vegetables.

·      Do not heat foods in the microwave in plastic containers or covered with plastic cling wrap.  Use glass or ceramic containers instead.  Also, when storing food it is best kept in a non-plastic container.

·      Avoid heated plastics: plastic lined items and Styrofoam.  When heated by a microwave, an oven or the sun, polycarbonates can leech out and can contaminate foods and beverages.

·      Avoid plastic water and drink bottles.  Use a stainless steel flask or bottles labelled BPA free only.

·      Many personal care products (such as shampoos, soaps and creams) and cosmetics contain parabens and phenoxyethanol, used as a preservative.  Switch to natural products.  Most perfumes are petrochemically based. Nail polish and nail polish removers contain harsh chemicals and should only ever be used in well-ventilated areas.  There are nail polishes on the market that do not contain Toluene, formaldehyde or DBP (Dibutyl Phthalate).  These and many other natural personal care products and cosmetics are conveniently available at Mountain Creek Wholefoods at Griffith shops.

·      Do not inhale and take care to protect your skin from: electrical oils, lubricants, adhesives, paints, lacquers, solvents, oils, fuel, packing materials, fertilizers, harsh cleaning products and industrial waste.

·      Be aware of noxious gas that comes from copiers and printers, new carpets and cars.

 Sally Nourse