What you eat can either significantly boost or reduce your fertility. The good news is, when you make healthier choices, the benefits can be large. A recent Harvard University study showed a decrease of 80% in infertility levels when coupes switched to a healthier diet. In part one of this series, Live Well Naturopath Shanna Choudhary outlines the foods to avoid. Follow her advice and you’ll be giving your body the best preparation to conceive.

Think outside the box

If there were just one thing you could do that would have a huge impact on your fertility (as well as your health), removing processed and packaged foods from your diet would be it!

If what you are eating comes out of box or a packet it’s likely to be both nutrient poor and chemically laden. ‘Food’ like this places stress on the body by adding to its toxic load as well as depriving it of essential nutrients like vitamins and minerals required for health and fertility.

Sweet Poison

You know how sugar gives you that sweet sugar “high”, which temporarily boosts your mood and energy levels but quickly gives way to the “crash” that follows, leaving you feeling moody, irritable and not so crash-hot anymore…

You may not know that the rollercoaster of sugar highs and lows disrupts delicate hormonal balance in your body which makes falling pregnant much more difficult. Diets high in sugar affect the pancreas and can lead to insulin resistance and eventually diabetes. Sugar also triggers a stress response in the body; depleting your adrenals, messing with your thyroid and depressing immune function.

It is still possible to have some sweetness in your life, but choose unrefined and more natural sources like maple syrup and raw honey and be sure to avoid the fake sugar substitutes which are very toxic to your health and fertility.

Caffeine Hit

Caffeine seems like our friend at first; as a good caffeine hit boosts our alertness and concentration levels, and can seem like a great pick-me-up when we need one in the morning or when we hit that afternoon slump.

However, caffeine consumption is associated with increased conception time; and has been shown to affect hormonal balance, prevent ovulation and even increase chances of miscarriage.

Even just 2 coffees a day has been shown to exert negative effects on ovulation and can actually increase risk of miscarriage by up to 2x.

Caffeine has also been shown to reduce muscular activity in the fallopian tubes, decreasing follicle function so the ovum may not reach the uterus. This could also be a possible implication in ectopic pregnancies.

Soy Trouble

Soy pops up in many different forms, and is found in a large variety of foods and food products, such as soy milk, tofu and soya sauce.

Soy has an oestrogen-mimicking effect on the body, which can disrupt your hormonal balance and therefore fertility in both females and males.

A number of studies have shown that soy has a negative impact on reproductive health and fertility; demonstrating significant changes in reproductive organs and the menstrual cycle, such as the development of endometriosis or heavy menstrual bleeding.  

Men are also adversely affected by soy, as it has been linked to lowering libido, erectile dysfunction, reduced sperm count, breast enlargement and mood swings.

Genetic Engineering

Genetically Modified Foods (GMOs) contain an in-built pesticide in the form of a bacteria: Bacillus thuringiensis (Bt). However, Bt is believed to be causing widespread health and fertility issues in populations that have GMOs in the diet.

In Australia we have 43 varieties of GMO canola, corn, potato, rice, soybean and sugarbeet approved for human consumption. GMO ingredients can be found in margarine-type spreads, dairy blends, tinned, processed/packaged, snack and fried foods such as bread, pastries, chocolates, potato chips, cakes and confectionery; they are also widely used in stockfeed, used to feed the animals that are bred for the meat and dairy industries.

Whilst there is not a large body of long-term studies on the fertility effects of GMO foods, one study showed that mice who over a period 20 weeks were fed GMO corn, had greatly impaired fertility when compared with the mice who were fed non GMO corn. Moreover, the offspring of the mice fed a GMO corn diet also suffered from lower fertility rates/were found to be sterile.

Until GMO foods can be proven to be safe for consumption, many countries (particularly in Europe), have banned its use altogether. 

Good Fat, Bad Fat

Some fats deserve their bad reputation, however there are good fats out there that are really important to include in your diet to support fertility.

‘Bad’ fats to avoid include hydrogenated fats found in margarines and spreads, biscuits, potato chips, snack foods, fried foods, baked goods, and other processed foods.

When good fats turn bad: Fats oxidise easily (become rancid) in which case they become toxic. To avoid this, try to make sure the oils, nuts and seeds that you eat have been packaged in a way that keeps them from exposure to light (dark packaging), air (air tight, and not already ground) and heat (some fats/oils become damaged by heat).

‘Bad’ fats harm fertility by causing inflammation, damaging cell membranes and altering the balance of hormones in the body.

‘Good’ fats on the other hand, are especially important when wanting to conceive, as they are essential for the production of hormones. Keep eating them once you do get pregnant, as they are integral to foetal brain and nervous system development.

Look out for reduced fat or fat free foods, as they are generally highly processed and high in sugar, and can impair the body’s absorption of essential fat-soluble nutrients such as:

Vitamin A, Vitamin D and Vitamin E. All of which are important fertility nutrients.

Coming Soon - Part 2: Foods to Boost Fertility.

Want Help Balancing Your Hormones and Boosting Fertility Naturally?

Take advantage of our special offer with Shanna: inital consultation only $90 (usually $150). There are limited places available so be quick! 

To make an appointment or an enquiry please give us a call now on (02) 6295 0400, you can book online by clicking the book now button below, or come in and see us at 35 Murray Cres MANUKA ACT 2603. 

As we start heading into the colder months of the year it is important to keep warm with delicious, nourishing meals. Beans are considered one of the healthiest foods to eat when trying to
fall pregnant. The rich fibre content is at the centre of the fantastic nutritional support provided by this soup recipe.

INGREDIENTS

2 cups dried pinto beans
2 chopped onions
3 chopped garlic cloves
2 tbls olive oil
2 tsp oregano, dried
2 tsp cumin, ground
½ tsp coriander, ground
3 dried red chillies, cleaned (all seeds and veins removed)
Salt to taste (sea salt or Himalayan pink salt are best)
2 cups cooked brown rice
1 cup cheddar cheese
2 tbls sliced spring onions
3 tbls chopped cilantro
Sour cream to taste

DIRECTIONS

1. Rinse beans and pick out any rocks or debris
2. Pour oil in a pressure cooker and heat
3. Add garlic, onions, cumin, coriander, red chillies and oregano to oil
4. Stir well then add pinto beans
5. Pour 12 cups water and salt into the pressure cooker.
6. Place lid on pressure cooker and seal
7. Heat pressure cooker to high and allow to cook for 30 minutes.
8. Release pressure from the pot
9. Remove two cups of the pinto beans and puree
10. Remove red chillies and puree until smooth
11. Return puree to pot and whisk in
12. Cook for 10 additional minutes to thicken
13. Season as needed before serving over brown rice topped with cheese

Recipe from http://www.babymed.com/recipes/healthy-recipes-fertility

What are Fibroids?

Many people have heard of fibroids in passing, but what exactly are they? The simple answer is that they are non-cancerous growths in the muscular wall of the uterus, and are very common among women. In fact 30 to 50% of women over the age of 35 have one or more uterine fibroids, most without even knowing it.

How do I know if I have fibroids?

Most women do not even realise they have fibroids as there may be no obvious symptoms. The larger the fibroid the more likely there are to be symptoms, which can include:

• Heavy periods and/or lengthy periods
• Menstrual cramps
• Spotting between periods
• A sensation of heaviness or pressure in the back
• Pain in the pelvic area or backache
• More frequent passing of urine

Do Fibroids Affect Fertility

Uterine fibroids can be as small as a pea or larger than a grapefruit. It is their size and location that determines their impact on fertility.

A recent study has shown that fibroids (regardless of location) were associated with a 15% reduction in pregnancy rates, a 30% reduction in live birth rates and a 67% increase in miscarriage. The effects of fibroids were even more pronounced when they were submucosal (inside the uterus). Fibroids found outside the uterus (subserosal) did not seem to affect pregnancy rates.

Submucosal fibroids – are the most likely to interfere with fertility as they grow from the inner wall of the womb and can inhibit successful implantation of an embryo.

Intramural fibroids – which grow within the muscular wall of the womb are the most common type of fibroid. They are likely to cause fertility problems and can increase the likelihood of miscarriage.

Subserosal fibroids – grow from the outside wall of the womb in the pelvic cavity. These have the potential to become very large if left untreated

What causes fibroids?

Fibroids are sensitive to oestrogen; it stimulates them to grow, especially if insufficient progesterone is produced in your body. Studies have shown fibroids contain a greater quantity of oestrogen receptors than surrounding healthy uterine tissue. When a woman reaches menopause, the lack of oestrogen causes them to shrink.

Fibroids are the result of years of oestrogen dominance. Synthetic hormones found in the contraceptive pill, implant and vaginal ring as well as the hormones in HRT also fuel their growth. Environmental oestrogens such as pesticides and plastic have a significantly detrimental effect on fibroids.

Diagnosis of Fibroids

Fibroids can be detected during a physical examination performed by a gynaecologist or general practitioner. The diagnosis needs to be confirmed with an ultrasound.

Small fibroids that are not causing any symptoms are simply left alone. Larger or problematic fibroids are often treated by surgery, the most common being hysterectomy. Obviously that’s not an option for women who want to have children and even less drastic surgery can cause weakness in the uterine wall and are not recommended. It’s important to discuss the options thoroughly with your medical specialist or GP.

What are the natural treatment options?

In most cases smaller fibroids will respond very well to natural treatments.

Acupuncture and herbal medicine can rebalance your system and naturally reduce the incidence or size of fibroids. (In Chinese medicine the term fibroids are an example of ‘blood stagnation’)

A naturopathic approach to treating fibroids will look at addressing oestrogen dominance through diet, herbal medicine and nutritional supplements. One common used herb, chasteberry has been shown to shrink and prevent the return of fibroids. It reduces excess oestrogen, balances hormones and reduces inflammation. However, it is important to have a professional herbalist or naturopath thoroughly assess your particular needs. 

Diet wise, make sure you don’t have high blood insulin levels. Insulin is produced when you eat sugar, flour, grains and cereals therefore its important to limit the intake of these foods.

Environmetally it’s important to reduce your exposure to environmental oestrogens. Plastic, pesticides, dioxins and other chemicals all promote fibroid growth.

Remember to always consult a healthcare professional before embarking on any new treatment.

Did you know that blood sugar imbalances can have a negative effect on your fertility? Poor blood sugar control has been proven to lead to more serious conditions such as insulin resistance, diabetes and PCOS all of which are conditions that can impact your fertility.

What is Blood Sugar?

The sugar present in our blood is called glucose and our bodies use this for everything from simple things like talking, breathing and thinking to more complex activities of walking, exercising and cleaning the house.

Any food that we eat has an effect on our blood sugar levels. These levels can change depending on what we feed our body. After a meal, our blood sugar levels rise and then fall again as our body either uses or stores away the energy. Blood sugar levels that are imbalances (either too low or too high) can be quite dangerous, which is obviously not ideal when you want to be in tip top shape to get pregnant and create a healthy baby.

Why is diet so important to my fertility?

To maintain optimum blood sugar levels it is important to base your meals on non-starchy vegetables and quality protein. This ensures that your body is getting the nutrients it needs in order to do both simple and complex tasks, and prevents your blood sugar levels from getting too out of whack. Experts recommend having a serve of protein about the size and thickness of your palm – however, don’t include your fingers! – for meat and chicken, or the size of your whole hand for fish. Using this sizing of protein for every meal and combining it with fresh vegetables (steamed or raw is best) makes for the perfect, balanced meal.

There are some foods that are best avoided as well, particularly if you do have current blood sugar problems. Caution is advised for simple sugars such as table sugar, and refined carbohydrates such as white flour as both of these are quickly absorbed into the bloodstream. This causes spikes in blood sugar levels and produces a sudden release of insulin. This is then followed by a quick fall as the glucose stashed away.

Understanding The Glycaemic Index and Low GI

The glycaemic index (GI) is a ranking of carbohydrates on a scale from 0-100 according to how much they raise blood sugar levels after eating. Foods with a high GI are hastily broken down and absorbed. This results in significant fluctuations in your blood sugar levels. On the other hand, low GI foods are digested and absorbed slowly. This produces a gradual rise in blood sugar and insulin levels, which has been proven to be of benefit to general health and fertility. Low GI foods are those that are 55 and under on the scale; medium is 56 to 69; and high GI foods are 70 and above.

There are many benefits of incorporating a low GI diet into your life including:

• ·         Improved fertility
• ·         Weight loss
• ·         Improved management of PCOS
• ·         Improved diabetes control
• ·         Decreased risk of gestational diabetes – for when you do fall pregnant
• ·         Reduced hunger and feeling satisfied for longer
• ·         Increased physical endurance
• ·         Reduced risk of heart disease
• ·         Reduced blood cholesterol levels

As you can see blood sugar plays an important part in your fertility, so for improved success at falling pregnant why not try a change in your diet to low GI; you may be surprised by just how good you feel.

Do you have a belly ring and are trying to fall pregnant? Fertility Acupuncture Specialist Sally Nourse explains how belly rings can interfere with you vital energy and hinder your fertility.

Keeping the Balance

The human body has a network of meridians (or energy channels) that run through the body. In order for the body to maintain balance, the energy must flow uninterrupted through the meridians.

Acupuncturists work on these meridians to help balance your body’s energy systems resulting in physical, mental, emotional and spiritual wellbeing.

Conception Meridian

The meridian that runs through your belly button is known as the Conception Vessel. This is where everything involving reproductive healing, hormone regulation, ovulation, menstruation, implantation and the quality of your eggs occurs.

This is where the belly ring poses a couple of issues. Firstly, it creates a permanent obstruction to one of the acupuncture points that lies on this meridian. Acupuncturists NEVER needle this point in a clinical situation. In fact, it is forbidden to do so in Traditional Chinese Medicine (TCM).

Secondly as mentioned above the Conception meridian that runs through your belly button is the most important meridian influencing fertility. When a piercing is placed at this point it creates a physical blockage; meaning that the energy cannot pass freely through the channel a bit like a dam blocking a river. Even though the Chinese Medicine theory that describes meridians is ancient, modern research has confirmed that they do exist.

Maximise Your Chances of Pregnancy

This doesn’t mean that you can’t fall pregnant if you have a belly ring, however it means that if you want to maximise your chances of falling pregnant then it’s a good idea to remove the ring and also to seek out an acupuncturist who can restore the flow to the Conception Vessel meridian and prepare your body to become pregnant.

Endometriosis is a condition present in 30% of infertility cases. How and why it affects fertility and what treatment options there are the topics we’re exploring today.

What Is Endometriosis?

The uterus is lined with a layer of tissue called the endometrium. Endometrial tissue normally grows only inside the uterus. However, when the tissue grows outside the uterus – for example in the reproductive organs, intestines, rectum or bladder, it is called endometriosis. It is a benign (non-cancerous) but potentially very painful condition. 

What are the Causes?

The causes of endometriosis are still not known and there is no simple cure. Estimates of how common it is range from 1-15% of women of reproductive age. As yet there is no single theory explaining why some women develop the condition. Some experts suggest that during menstruation, endometrial tissue "backs up" through the fallopian tubes and then settles and grows in the abdomen. However, there others that believe that all women experience menstrual tissue back-up. In most cases, the immune system automatically destroys abnormal tissue before it attaches in the abdomen. But if the immune system is unable to get rid of the misplaced tissue, endometriosis may develop.

What are the Symptoms?

Some women have no symptoms and others may experience one or more warning signs that can range from mild to severe. The type and severity of the symptoms can depend on where the endometriosis has implanted, how deeply, and how long a woman has had it. Common symptoms may include:
• chronic pelvic pain
• very painful periods
• deep pain during sexual intercourse
• difficulty becoming pregnant
• pain during ovulation
• heavy or abnormal menstrual flow, such as premenstrual spotting
• painful bowel movements, diarrhoea, constipation or other intestinal upsets during menstruation
• painful or frequent urination during menstruation
• exhaustion

How Does it Affect Fertility?

Endometriosis is found in 30% of women who suffer infertility and can cause infertility in different ways.

·         If the endometriosis damages the tubes and ovaries then this will significantly reduce your ability to conceive, as it will alter the movement of the egg and sperm.

·         Even if the tubes and ovaries are not damaged then the endometriosis can affect the movement of sperm, egg pick-up by the tube, egg fertilisation, embryo growth and implantation.

·         Endometriosis can cause the fallopian tubes to become blocked and can damage the ovaries. It is estimated to be the cause of infertility in 3% of couples, and is one of the factors behind tubal problems that cause infertility for about 17% of couples.

However, evidence suggests even if your endometriosis is severe, you may still have a chance of falling pregnant naturally; it depends on how the disease has affected your reproductive organs. If you know you have endometriosis and you are having problems falling pregnant it is vital to consult a healthcare professional sooner rather than later. 

How Does it Affect Fertility?

Endometriosis is found in 30% of women who suffer infertility and can cause infertility in different ways.

• If the endometriosis damages the tubes and ovaries then this will significantly reduce your ability to conceive, as it will alter the movement of the egg and sperm.

•  Even if the tubes and ovaries are not damaged then the endometriosis can affect the movement of sperm, egg pick-up by the tube, egg fertilisation, embryo growth and implantation.

•  Endometriosis can cause the fallopian tubes to become blocked and can damage the ovaries. It is estimated to be the cause of infertility in 3% of couples, and is one of the factors behind tubal problems that cause infertility for about 17% of couples.

However, evidence suggests even if your endometriosis is severe, you may still have a chance of falling pregnant naturally; it depends on how the disease has affected your reproductive organs. If you know you have endometriosis and you are having problems falling pregnant it is vital to consult a healthcare professional sooner rather than later.

What Treatment Options are Available?

There are many treatment options available to those who suffer from endometriosis. The goal is to provide pain relief, to restrict progression of the process, and to restore or preserve fertility where needed.

Depending on the severity of the condition, a simple dietary change may be all that is required or in the more severe cases, surgery or hormone drugs are often prescribed. There are however, a number of viable natural treatment options that you may consider that aim to treat the cause as well as control the symptoms

Acupuncture 

• This ancient practice involves the insertion of thin needles at various points in the skin. This is said to bring relief by restoring the balance and “energy flow” of our bodies.

• Research has shown acupuncture to be an effect treatment for the pain of endometriosis.  Whilst more studies are needed to show its effectiveness as a cure, acupuncture always looks at treating the cause, rather than just the symptoms alone.

Naturopathy 

Naturopaths use a combination of diet and nutrition, herbal remedies and vitamin/mineral supplements to target the cause and re-balancing the body to reduce, if not remove symptoms. 

Dietary changes may be advised such as: 

•  reducing animal fats, especially high-fat dairy, red meat and fish. These animal fats contain dioxins and polychlorinated biphenyls (PCB's) which have been associated with endometriosis.

• There is also evidence that certain diets promoting anti-inflammatory foods can promote hormonal balance and reduce symptoms.  

Herbal Medicine 

• Excess levels of oestrogen have been linked with endometriosis. Herbs said to be helpful in relieving endometriosis include blue cohosh, cranberry, plantain, St. John's wort, peppermint, valerian, dong quai, false unicorn, evening primrose oil, vitex, black cohosh, uva ursi, couchgrass, red raspberry, yam, and white willow.

Aromatherapy Massage 

• Aromatherapy Massage utilises essential oils extracted from plants. Some oils have been found to have anti-viral, anti-fungal and even anti-bacterial properties. Effective oils for endometriosis include sage, cypress, fennel, bergamot and geranium. 

Osteopathy/Chiropractic

• Areas concentrated on include primarily the lumbar spine and the thoracic spine area, which also has beneficial effects on the immune system, long thought to be involved in the basis of endometriosis.

Here at Live Well we have a variety of practitioners that will be able to offer you support and advise to help you gain control of endometriosis. If you have any questions please feel free to contact us for more information.

Why all the fuss about folic acid? Well, recent research shows folic acid is a crucial safeguard to the health of an unborn baby as well as boosting fertility for both men and women.

What is Folic Acid?

Folic acid is the synthetic form of folate, a water-soluble B vitamin. The human body does not store folic acid, which is why it is important we consume it daily in order to get adequate amounts. Folic acid’s main job in the body is to help produce and maintain new cells, and it is especially important during cell division. Without folic acid, our bodies could not produce DNA (essential for making babies) and red blood cells.

What the Research Shows

For Women

A study of more than 18,000 women showed that women regularly taking a supplement containing folic acid had a 40% lower risk of suffering problems producing eggs – which is the second biggest cause of female infertility.

For Men

Men who consume high levels of folic acid (over 700 mcg/day) lower their risk of sperm abnormalities by 20-30%. The higher the quality of a man’s sperm, the lower the chances of chromosomal abnormalities that can lead to birth defects such as Down syndrome in babies.

For Babies

Folic acid decreases the risk of neural tube defects (NTD) like spina bifida as well as other congenital conditions such as congenital heart defects.

Because congenital conditions like NTDs occur in the first three to four weeks following fertilisation, it is crucial to start boosting your folic acid levels BEFORE falling pregnant as it takes a month for your body to reach adequate levels.

Is a Good Diet Enough?

Whilst folic acid is present in leafy green vegetables such as spinach and kale; most fruits, including avocado; bean; beetroot; chickpeas; and fortified cereals and breads it is very hard to get enough through diet alone. Therefore to make sure you are getting the levels your body requires its best to take a high quality supplement.

Baby & Me

One such supplement we can recommend is ‘Baby & Me’ from Megafoods which is sold at Live Well. It’s a specific pre-natal and pregnancy multivitamin (including folic acid), which is designed to give you all the nutritional support you and your baby to come, require.

The well-known average for a woman’s menstrual cycle is 28 days, however, “normal” is considered anywhere between 21 to 35 days. So of its only if your cycle is shorter than 21 days or longer than 35 days, or you miss cycles all together, that you would be considered to have an irregular cycle.

There are many different reasons why your cycle may fluctuate including illness, travel, stress, exercise levels (too much or too little) and significant weight loss or gain. Also women who recently stop the birth control pill may experience irregular periods for anywhere up until around 1 year.

Many women worry that by having irregular cycles, they will not fall pregnant. This is not necessarily true. Fertility depends on ovulation, rather than on menstruation. As long as you are ovulating normally and can determine when ovulation occurs, your chances of getting pregnant won’t be affected by irregular periods. However, if your cycles are very long, you will ovulate fewer times per year and therefore have fewer opportunities to become pregnant.

There are many factors that affect the regularity of cycles including:

• Stress
• Diet
• Excessive exercise
• Menopause
• Hormonal birth control
• Recent childbirth or miscarriage

There are also some medical conditions that may result in irregular cycles:

• Polycystic Ovary Syndrome
• Inflammatory Bowel Disease
• Uterine abnormalities
• Thyroid function:

What you can do:

Track you ovulation:

If you have an irregular cycle it can be quite difficult if not impossible to guess when ovulation will occur. Thankfully, there are reliable methods that can be used to help you determine when you are ovulating such as ovulation predictor kits, cervical mucus exams and taking your daily basal body temperature (click here to read more about these methods).

Check you exercise levels

If you exercise a lot – i.e. working out for several hours each day, or training for a marathon – you should speak with your healthcare professional to determine whether you need to cut back. As women need a certain level of body fat to ovulate normally, and too much exercise can delay this (click here for more information).

Weight loss

For obese or overweight women, it is best to lose weight gradually as losing it too fast may also not change or increase irregular periods. Obesity has shown to affect hormonal signals to the ovaries and therefore interfere with ovulation. In addition, increased weight can cause insulin levels to climb, which causes the ovaries to overproduce male hormones and stop releasing eggs.

De-Stress

Meditation, gentle exercises such as yoga and other relaxation techniques can help to keep stress levels down. This helps to ensure that your hormone levels are more balanced, which may lead to more normalised cycle times. Relaxation therapies such as massage and meditation can assist in lowering stress levels can have an impact on cycle regularity.

Re-balance

Natural therapies such as Acupuncture and Naturopathy can assist in balancing hormones which help to regulate your cycle.

To find out the best options for you, feel free to consult one of our natural fertility specialists. To make an enquiry or to book an appointment please call us on 62950400 or email info@livewellnaturally.com.au

There is much debate about how much or little exercise is needed to boost fertility levels. However, most experts agree that moderate is best. It seems based on research that fertility and exercise go hand in hand for a variety of different reasons. The confusion sets in though when you ask yourself how much exercise do I need to improve my fertility? What exercises are good? Are there any that I should avoid? How often? When is the best time? Well patience friends, all these questions will be answered for you in this blog.

Why is it important?

Exercise has been proven to lessen the likelihood of high blood pressure and glucose metabolism problems that are known to interfere with fertility. It can also help women to loose excess weight, therefore improving her fertility. Exercise can also assist women in managing certain conditions such as endometriosis which can decrease the chance of pregnancy and cause persistent pelvic floor pain.

Exercise has long been known for its ability to reduce stress, and that is one way in which exercise can benefit fertility. Studies show that stress levels can adversely affect fertility because it increases with productions of cortisol and other stress hormones which reduce the production of sex hormones.

How much?

One of the many benefits of exercise in weight control, however, there is also the question of whether a woman can overexercise to the point of excessive weight loss which can eventually compromise her fertility. It has been found that exercise done in moderation is of the greatest benefit. If you exercise too much, you run the risk of losing too much body fat which is an essential component of a woman’s monthly cycle. Not having the required amount of body fat can cease ovulation all together, and that of course puts a dampener on things when you are trying to fall pregnant.  Remember when you do exercise, diet also plays a crucial role in maintaining a healthy weight, as eating too little when exercising can result in too much weight loss.

Basically, the general consensus is doing 30 minutes of exercise 3-4 days a weeks on a regular basis can go a long way toward improving your fertility. A Danish study on over 3000 women suggests that healthy weighted women should choose moderate over intense exercise. They also found that in obese or overweight women intense exercise did not hinder the ability to conceive among this particularly demographic. This shows that a healthy weight is important in falling pregnant.

What exercises?

There is no particular type of exercise that acts as a “cure” to fertility issues. However, the Chinese believe that Qi Gong (click here for more information) can increase the chances of a couple falling pregnant. Yoga is also another well-known form of exercise for both men and women that can improve fertility. Yoga is especially known for its stress-reducing benefits.

Recommendations

Also consult with a health care professional before starting any new exercise regime.

Healthy women should exercise moderately for approximately 30 minutes on most, if not all days. As a guide, if you can speak normally while exercising, your heart rate is at an acceptable level).

Walking and swimming are excellent choices for exercise that can be continued throughout pregnancy.

Skip activities in which you might fall or get a serious blow to the belly as a precaution for when you do fall pregnant.

What is PCOS?

Polycystic Ovarian Syndrome (PCOS) is one of the most common endocrine abnormalities faced by women of reproductive age. It affects 5-10% of women, making it the leading cause of female infertility. PCOS involves an overproduction of the ovarian androgens (male hormones) which can lead to a variety of symptoms such as irregular menstrual cycles, acne, oligo-ovulation (irregular) or anovulation (lack of ovulation), hirutism (male pattern/excessive hair growth) and infertility. Some signs that are present with women suffering from PCOS include increased insulin levels, difficulty losing weight, obesity, blood sugar irregularities and multiple ovarian follicles arranged in a pearl necklace shape around with ovaries. It is important to note that some women who may have PCOS may show none of the usual signs or symptoms mentioned above so it is important to get a professional diagnosis and not to assume.

PCOS usually shows itself during puberty or later when a woman is in her early to mid-twenties. If left untreated it can cause more health issues. Generally, though if monitored PCOS can disappear at menopause of before.

When most women here the word “cysts” they assume that it is large golf ball sized cysts. However, with PCOS the cyst are tiny. On an ultrasound they look like little black dots on an ovary, there cysts are actually eggs that have failed to properly mature and release from the ovary.

What Causes PCOS?

At this stage there is no consensus in medical literature about the causes of PCOS. However, some research claims that this condition may have a genetic factor and run in families – although there is no specific link established as yet. However, do not let that dishearten you, studies have shown that while you cannot change your genes, you can change how your genes react to your environment. This can be seen by research proposing that the environmental and lifestyle triggers play a role in the development of PCOS. For example the contraceptive pill, sugar and high carbohydrate intake, weight gain and particular nutritional deficiencies are amongst some of the factors associated with PCOS. So by minimising lifestyle factors that can perpetuate the condition you can reduce the symptoms of PCOS. This is also a key aspect of staying fertile for longer and preserving your fertility for when you are ready to have a baby.

Risks Associated With PCOS

Women who suffer from PCOS are more prone to developing insulin resistance, diabetes, cardiovascular disease and metabolic syndrome later in life if the condition is not properly managed. Research suggests that due to excessive thickening of the endometrium – as a result of lack of periods – there is a small increase in the risk of uterine cancer. However, having at least 2-3 cycles per year adequately protects women from this risk.

How Does This Affect My Fertility?

PCOS is a leading cause of lowered fertility in women. There are a variety of reasons why women with PCOS have difficulty falling pregnant. These can include:

• Hormone imbalance

• Genetic composition

• High intake of Trans Fatty Acids

• Oestrogen dominance

• Elevated insulin

• Weight gain

• Certain medications

What Treatments Are Available?

There are medical treatments available which can be discussed with your family doctor. However, research has shown that the best and most effective course of action is one of natural consistency through diet and exercise.  Studies have determined that naturopathic treatment of the imbalances and weaknesses associated with PCOS is very successful and will dramatically increase the odds of conceiving naturally. Consulting a Natural Health Care professional, such as a Naturopath, Herbalist or Acupuncturist can help you get on the right track. Having a treatment plan involving pre-conception care can assist in increasing the chances of falling pregnant naturally, as well as minimising the symptoms of PCOS.

Some women with milder cases of PCOS find that symptoms disappear completely after a period of treatment. However, studies have shown that for best results in the long term the most effective PCOS treatments involve permanent lifestyle changes that support optimum general health.

According to research the most successful way to fall pregnant naturally for those who have PCOS is to balance your hormones naturally. This is can be accomplished by consulting a qualified Natural Therapist, who can devise a treatment care especially for you to reduce PCOS and increase your fertility.