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Are your menstrual products toxic?
Why are conventional menstrual products toxic?
Pesticide residues: Most tampons and pads contain cotton, but unless it is organic, that cotton is often treated with pesticides and herbicides, which can leave behind toxic residues. These chemicals can be absorbed by the delicate skin of the vaginal area, potentially affecting hormonal balance.
Bleaching chemicals: Many brands use chlorine bleaching to whiten their products, which can produce dioxins – a group of harmful chemicals linked to hormone disruption, immune system damage and reproductive issues.
Fragrances and dyes: Scented pads and tampons contain synthetic fragrances and dyes, which are made from a cocktail of chemicals that can trigger allergic reactions, skin irritation, and even disrupt vaginal pH balance.
Plastics and absorbent gels: Some pads contain plastic layers and super-absorbent gels that trap moisture. While this prevents leaks, it can also create a warm, humid environment that promotes bacterial growth and skin irritation. These materials may also contain endocrine-disrupting chemicals like phthalates and BPA. Phthalates are chemicals used to make plastics more flexible, but they can interfere with hormone function, potentially affecting reproductive health and leading to developmental issues. BPA (bisphenol A), also found in plastics, has been linked to hormone disruption, particularly oestrogen, which can have harmful effects on fertility and increase the risk of certain cancers.
Parabens are commonly used as preservatives in many personal care and hygiene products, including pads and tampons, to extend shelf life and prevent bacterial growth. These chemicals are easily absorbed through the skin, and as endocrine disruptors, parabens mimic oestrogen in the body. This can disrupt hormonal balance, leading to reproductive issues, early puberty, and increased risk of hormone-related cancers. Over time, cumulative exposure to parabens can increase the risk of these negative health effects.
Heavy metals: Harmful metals such as lead, arsenic and cadmium have been found in certain tampon brands. These metals can be present due to contamination during the manufacturing process, often in the cotton or other materials used. When absorbed by the body, these metals can accumulate over time and pose significant health risks. Lead and cadmium are linked to kidney damage, reproductive issues, and neurological problems, while arsenic is a known carcinogen. The presence of these metals in tampons raises concerns about long-term exposure and its potential to disrupt hormonal function, cause organ damage and increase the risk of certain cancers.
Toxic Shock Syndrome (TSS): Tampons, especially high-absorbency ones, create an environment that may encourage bacterial growth, increasing the risk of TSS – a rare but life-threatening condition caused by toxins released from certain bacteria when tampons are left in for too long.
Non-toxic menstrual product alternatives
Thankfully, there are many safer, eco-friendly options available. Here are some of the best non-toxic menstrual products and their benefits:
Organic cotton tampons and pads
Organic tampons and pads are made from 100% certified organic cotton, eliminating exposure to pesticides, herbicides, bleaching chemicals, fragrances, and dyes – making them a safer choice for sensitive skin. These products are also biodegradable, reducing environmental impact compared to conventional options. However, it is worth noting that some brands still use plastic applicators, which contribute to plastic waste. For an eco-friendlier choice, opt for cardboard or reusable applicators.
Menstrual cups
Menstrual cups are made from flexible, medical-grade silicone or rubber and are inserted into the vagina to collect rather than absorb menstrual fluid. Unlike tampons, they don’t interfere with the vagina’s natural moisture levels, reducing the risk of dryness and irritation. They provide leak-free protection for up to 12 hours, making them a convenient, cost-effective and eco-friendly option since they last for several years. Proper cleaning and sterilisation between cycles are essential to maintain hygiene. While they can be incredibly convenient, some users may find them less practical as do require some practice to insert and remove comfortably.
Period underwear
Period underwear is designed with absorbent layers that can hold menstrual fluid without the need for pads or tampons. They are comfortable, leak-proof and reusable, making them a sustainable choice. Ideal for light to moderate flow days or as backup protection, however, they do require frequent washing. When wearing them, they generally feel dry, as the absorbent layers wick moisture away from the skin, but you may feel some dampness if they reach their maximum capacity during heavier flows. While the initial investment can be high, having multiple pairs is recommended, and the long-term cost savings are significant.
Reusable cloth pads
Reusable cloth pads are made from layers of organic cotton or bamboo and can be washed and reused for years. They are free from synthetic materials and harmful chemicals, breathable and comfortable, helping to reduce irritation in the intimate area. Environmentally friendly and cost-effective, they offer long-term savings. However, they need to be washed after each use, which requires effort, and may not be as convenient for travel or on-the-go use.
Guide to Optimal Nutrition for Vegans
Guide to Optimal Nutrition for Vegans
Avoid nutritional deficiencies by eating the right foods
Transitioning to a vegan diet is a positive step towards a healthier lifestyle and a more sustainable planet. Veganism offers numerous health benefits, including lower risks of heart disease, high blood pressure, type 2 diabetes, and cancer.
Plant-based diets are rich in essential nutrients, fibre and antioxidants that support overall well-being, promote healthy digestion and aid weight management. A vegan diet also reduces inflammation and supports better blood sugar control, contributing to a longer, healthier life.
However, it is essential to ensure you get all the necessary nutrients for your body to function optimally. Sometimes, people adopt a vegan diet but end up eating the wrong types of food or filling their trolleys with vegan ready meals and processed vegan foods, which are not healthy despite their vegan label.
Here is a simple guide to thriving on a plant-based diet by incorporating vital nutrients and the best vegan sources for each.
Key nutrients for vegans
Omega-3 fatty acids: Heart-healthy fats
Omega-3 fatty acids are crucial for heart health, brain function and reducing inflammation. These essential fats help lower blood pressure, reduce triglycerides, slow the development of plaque in the arteries, and reduce the chance of abnormal heart rhythm. They also support cognitive function, memory, and overall brain health. Since omega-3s are primarily found in fish, vegans need to seek alternative sources to ensure they get enough of these vital nutrients.
Top vegan sources:
- Flaxseeds and chia seeds: These tiny powerhouses are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA is a plant-based omega-3 that the body can partially convert to the more active forms, EPA and DHA, although the conversion rate is quite low. To incorporate these seeds into your diet, add them to your smoothies, oatmeal, or salads.
- Walnuts: A handful of walnuts can significantly boost your omega-3 intake while also providing protein and fibre. Walnuts are not only beneficial for heart health but also for brain health due to their high content of ALA.
- Algal oil: For those looking for a direct source of EPA and DHA, algal oil supplements are an excellent vegan alternative to fish oil. Algal oil is derived from algae, which is the original source of omega-3s for fish.
Vitamin B12: Vital energy booster
Essential for nerve function, red blood cell formation and DNA synthesis, B12 plays a key role in energy production and cognitive health, and its deficiency can lead to anaemia and neurological issues. Since B12 is naturally found only in animal products, vegans need to find other food sources or supplements to meet their daily requirements. It’s important to note that there usually aren’t sufficient amounts of B12 in vegan foods, so supplementation is often required to maintain optimal health.
Top vegan sources:
- Nutritional yeast: This deactivated yeast is a popular ingredient in vegan cooking and is often fortified with B12. It adds a cheesy flavour to dishes and can be sprinkled on popcorn, pasta, kale chips and salads.
- Fermented foods: Some fermented foods, like tempeh, may contain small amounts of B12 due to bacterial contamination during the fermentation process. However, the levels are usually not sufficient to meet daily requirements.
- Seaweed and algae: Some types of seaweed and algae, such as nori, chlorella, and spirulina, contain B12. However, the form of B12 in these sources may not be as bioavailable as the B12 found in supplements.
Zinc: Skin healer
Zinc is critical for a robust immune system, wound healing, and DNA synthesis, playing a role in over 300 enzymatic processes in the body. It supports cell division, growth, and the breakdown of carbohydrates. While plant-based sources are available, such as seeds, nuts, and legumes, they may be less bioavailable than animal sources due to the presence of phytates, which can inhibit zinc absorption. Therefore, it is essential for vegans to ensure they consume enough zinc-rich foods and consider supplementation if necessary to meet their nutritional need
Top vegan sources:
- Pumpkin seeds
- Chickpeas
- Lentils
- Quinoa
- Cashews
Calcium: Bone strengthener
Calcium is essential for strong bones and teeth, muscle function, and nerve signalling. While dairy is a well-known source, it can be inflammatory and mucus-forming for many people. Fortunately, vegans can get calcium from various plant foods that not only provide adequate calcium but also offer additional health benefits like fibre and antioxidants.
Top vegan sources:
- Leafy greens like kale, collard greens and boy choi
- Broccoli
- Chia seeds
- Sesame seeds and tahini
- Almonds
- White beans
- Dried figs
- Oranges
Vitamin A: Vision protector
Vitamin A is essential for vision, immune function, and skin health. This vital nutrient plays a crucial role in maintaining good eyesight, particularly in low-light conditions, by supporting the function of the retina. It also enhances the immune system by helping to produce and maintain the integrity of mucous barriers in the eyes, respiratory system, and intestines, which are essential for defending against infections. Vitamin A promotes healthy skin by supporting cell production and turnover, which keeps the skin resilient and youthful.
While preformed vitamin A (retinol) is found in animal products like liver, fish oils and dairy, vegans can obtain it from plant-based beta-carotene. Beta-carotene is a precursor to vitamin A and is found in a variety of colourful fruits and vegetables. Once consumed, the body converts beta-carotene into vitamin A as needed.
Top vegan sources:
- Carrots
- Sweet potatoes
- Pumpkins
- Butternut squash
- Dark leafy greens like spinach, kale, and Swiss chard
- Red and yellow bell peppers
Vitamin C: Immune booster
Vitamin C is essential for immune function, collagen production and enhancing iron absorption from plant-based foods. This powerful antioxidant helps protect the body against damage from free radicals, supports the immune system by stimulating the production and function of white blood cells, and plays a vital role in wound healing and maintaining the integrity of skin, cartilage, and bones.
Top vegan sources:
- Citrus fruits – oranges, lemons, and grapefruits
- Bell peppers
- Strawberries:
- Kiwi
- Broccoli
- Pineapple
- Mango
- Papaya
- Brussels sprouts
Vitamin D: Healthy mood and bones
The primary role of vitamin D is to support bone health, immune function, and mood regulation. It helps the body absorb calcium, enhances the pathogen-fighting effects of monocytes and macrophages (the white blood cells that are important parts of immune defence) and decreases inflammation. Since vitamin D is primarily obtained from sunlight and animal products, vegans need to find alternative sources to ensure they get enough of this vital nutrient.
Top vegan sources:
- Sunlight exposure: The most natural way to get vitamin D is through sunlight exposure. Spending about 15 minutes in the sun several times a week can help your body produce sufficient vitamin D. Remember to expose your arms, legs, and face to maximise production, but also practice sun safety to avoid skin damage.
- Mushrooms: Certain types of mushrooms, such as maitake, portobello and shiitake, can produce vitamin D when exposed to sunlight or UV light. Incorporate these mushrooms into your meals for an extra vitamin D boost. Expose them to sunlight yourself before consumption.
- Vitamin D supplements: Since it can be challenging to get enough vitamin D from food alone, especially during the winter months or for those with limited sun exposure, taking a vitamin D3 supplement is a reliable option. Look for vegan vitamin D3 supplements (cholecalciferol) that is sourced from algae.
Achieving optimal nutrition on a vegan diet is both attainable and enjoyable with some thoughtful planning and knowledge. By incorporating a diverse range of these nutrient-rich foods into your meals, you can easily ensure you are meeting your body’s needs for essential vitamins and minerals.
Supporting your mood holistically
Supporting your mood holistically
Depression and nutrition
Nutrition plays a significant role in mental health. A balanced diet rich in essential nutrients can help alleviate the symptoms of depression and improve overall well-being. Proper nutrition not only fuels your body but also nourishes your mind.
Consuming a balanced diet rich in organic, whole foods including fruits, vegetables, lean proteins, and healthy fats can stabilise mood and energy levels. Avoid caffeine and high-sugar foods which can lead to energy crashes and mood swings. Focusing on the principles of a natural diet can help address any nutritional imbalances that may be contributing to mood disorders.
The following nutrients are key for brain health and emotional well-being:
Omega-3 fatty acids: particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found in oily fish, algae and seaweed, walnuts, chia seeds, flaxseeds and edamame beans have shown to be effective in reducing symptoms of depression. These healthy fats, especially DHA, support brain function, reduce inflammation and promote healthy neurotransmitter function which can contribute to mood regulation.
B vitamins: especially B6 (found in dark leafy greens, avocado, bananas, beans, sunflower seeds), B9 (spinach, kale, broccoli, asparagus, lentils, oranges), and B12 (chlorella, nori, eggs, nutritional yeast, meat, eggs), support the natural processes of neurotransmitter synthesis in the brain. Adequate levels of B vitamins are essential for maintaining brain function, emotional regulation, and a healthy mood.
Antioxidants: such as vitamin C, vitamin E and selenium, play a crucial role in reducing the risk of depression by helping protect the brain against oxidative stress. These powerful compounds neutralise harmful free radicals and prevent damage to brain cells. Vitamin C acts as an essential cofactor for the synthesis of various neurotransmitters associated with mood regulation
Vitamin D: known as the sunshine vitamin, aids mood regulation and overall well-being. It is a fat-soluble vitamin produced by the skin when exposed to sunlight. Seasonal changes, particularly in regions with limited sunlight, can lead to a condition called Seasonal Affective Disorder (SAD). SAD is characterised by symptoms of depression during the winter months when sunlight exposure is reduced. The primary source of vitamin D is sunlight so spending time outdoors, especially in the morning, can help your body produce enough vitamin D. However, when sun exposure is limited, dietary sources and supplements become crucial. Foods rich in vitamin D include fatty fish such as mackerel, and sardines, egg yolks and mushrooms.
Magnesium: magnesium deficiency is common among those with depression. Magnesium supports sleep quality, reduces anxiety, and supports the body’s stress response by reducing stress hormone production.
Magnesium food sources include: leafy greens, bananas, figs, avocado, almonds, cashews, pumpkin and sunflower seeds, chickpeas, lentils, and beans.
Lifestyle changes for a brighter mood
- Regular exercise: Physical activity releases endorphins, which are natural mood lifters. Incorporating regular exercise into your routine can reduce depressive symptoms. Whether it is a brisk walk, a calming yoga session, or a more intense workout, staying active can significantly contribute to improved mood and mental well-being.
- Sleep hygiene: Quality sleep is essential for emotional well-being. Poor sleep patterns and insomnia can exacerbate depression. Practicing good sleep hygiene, such as sticking to a regular sleep schedule and creating a relaxing bedtime routine, can significantly improve your sleep quality.
- Stress management: Managing stress is paramount when dealing with depression as high-stress levels often lead to an increase in negative emotions and can even trigger depressive episodes. Learning to effectively cope with stress through techniques like mindfulness, deep breathing exercises and visualisation can help manage stress and promote emotional resilience.
- Spending time in nature: Nature has a calming effect on the mind. Studies have shown that interacting with nature and spending time outdoors, even for just 20 minutes, can significantly lower cortisol levels, boost your mood and reduce feelings of anxiety and depression. Nature walks, outdoor activities, or simply sitting in a park can be highly beneficial.
- Social connections and emotional support from friends and family can significantly improve your mood and uplift your spirits. Try to participate in social activities and connect with loved ones, even when you may not feel like it. Engaging with your social network can provide a sense of belonging and reduce feelings of isolation, which are common in individuals dealing with depression.
- Creative outlets: Engaging in creative activities, whether it is art, music, or writing, can be therapeutic and provide an emotional release. It allows you to express yourself and find joy in the creative process. Having hobbies and pursuing your interests outside of work can add enjoyment and meaning to your life, reducing feelings of depression or anxiety.
- Goal setting: Setting and achieving small, realistic goals can give you a sense of accomplishment and increase your self-esteem. If there is an area of your life that is making you unhappy, what steps can you take to change the situation? Start by identifying specific aspects that you would like to improve. Then, break these broader goals into smaller, manageable steps. This approach allows you to track your progress and celebrate each achievement along the way. Taking action to make positive changes can have a profound impact on your mood and overall well-being.
- Limit screen time: Excessive screen time, particularly on social media, can lead to feelings of inadequacy and negatively impact your mood. Reducing screen time and focusing on real-life interactions can be beneficial for those with low mood and depression.
How to support your Heart Health
How to support your Heart Health
What is cardiovascular disease?
Cardiovascular disease is an umbrella term for a collection of conditions relating to the heart, blood vessels and circulation. These include high blood pressure, heart attacks, strokes, angina (when blood supply to the heart is restricted) and congestive heart failure (a condition that affects the pumping power of your heart).
What are the risks of cardiovascular disease?
- High blood pressure
- Diabetes and poor blood sugar regulation
- Smoking
- Poor diet and nutritional deficiencies
- Being overweight or obese
- Drinking excessive alcohol and caffeine
- Being inactive and lack of exercise
- Chronic stress
- Family history – your risk may increase if close blood relatives experienced early heart disease
- Having more than one risk factor means your overall risk of CVD is much higher.
What are the signs of an unhealthy heart?
- Shortness of breath, coughing or wheezing
- Dizziness, fainting or loss of consciousness
- Nausea, vomiting, sweating
- Chest pain (with or without exertion) – pressure, tightness or squeezing in the centre of chest
- Pain in the abdomen, legs, arms, back, neck or jaw
- An overwhelming sense of anxiety (like a panic attack)
- Being unable to lift limbs or numbness to limbs
- Drooping of one side of the face or an inability to smile
- Confusion
How to improve heart health
Stop smoking as it causes irreparable damage to your lungs and blood vessels. The toxic chemicals in cigarettes can thicken your blood, increasing the formation of plaques and clots in your veins and arteries which could lead to blockages. Cigarettes also contain carbon monoxide which reduces oxygen availability in the body.
Avoid alcohol and caffeine. Aside from causing acidity and inflammation in the body, both substances increase your heart rate and blood pressure. Caffeine can also cause palpitations and reduce blood flow in the arteries as it blocks the hormone which keeps your arteries wide open.
Manage your stress by making time for relaxation and self-care. When you get stressed, your body releases the hormones cortisol and adrenaline. Both these stress hormones are involved in heart rate and blood pressure regulation. Chronic stress increases your risk of high blood pressure, strokes, and heart attacks.
Exercise daily as it’s essential for cardiovascular health. Doing a combination of cardio training (walking, running, swimming, aerobic-style fitness) and weight-bearing exercises helps strengthen your muscles, including your heart muscle. It also improves circulation and your heart’s ability to pump blood and move oxygen into your cells more efficiently. Exercise also helps with blood sugar regulation, weight management and reducing stress levels.
Improve your diet and optimise your nutrient intake: Cut out high-sugar foods, refined carbohydrates (breads, pasta, pastries, biscuits, pies, pizzas, cereals), fried foods, junk food, trans fats (margarine, cooking oils like rapeseed and vegetable oil, baked goods), pasteurised dairy products, deli meats (salami, ham, chorizo) and red meat as these foods contribute to poor cardiovascular health. Eat a diet that is rich in vegetables, fruit, quality protein (lentils, beans, peas, nuts), healthy fats (avocado, nut butters, seeds) and wholegrains (quinoa, millet, buckwheat, wholegrain rice).
Replace table salt with rock salt, natural sea salt or a plant salt. Table salt is toxic to the body and it causes blood pressure to rise and can increase the risk of cardiovascular disease, especially heart attacks and strokes.
Increase your antioxidant levels through diet and supplementation. Antioxidants such as vitamins C, E and A, CoQ10, beta-carotene and bioflavonoids protect your blood vessels from the damage caused by plaques (fatty deposits). Fruit and vegetables contain an abundance of antioxidants.
Keep your weight in check and lose weight if obesity is an issue. Obesity can cause your blood pressure to rise, plaques to form in your arteries and increase your risk of heart disease. By eating the right foods, eliminating bad dietary habits, and doing regular exercise, your weight should naturally come down.
Stay hydrated by drinking sufficient fluids including filtered water and herbal teas. When your body is dehydrated, your blood volume decreases which means your heart has to beat faster to keep blood circulating. As a result, both your heart rate and blood pressure also rise.
Add herbs and spices to your food to improve circulation and support heart health including cayenne, ginger, garlic, turmeric, cinnamon, and coriander. These aromatics can help reduce inflammation, prevent blood clots, promote blood flow, and maintain blood pressure in the body.
How to lose weight and keep it off
How to lose weight and keep it off
Faddy diets come and go, with many jumping on the bandwagon in a bid to shed weight as quickly as possible. Sustainable, healthy weight loss cannot be achieved by drinking only cabbage juice for weeks on end or popping green coffee bean tablets like they are going out of fashion. A healthy lifestyle, exercise and a balanced, nutrient-rich diet is the only way you can budge the bulge and kickstart your sluggish metabolism.
Fad diets
Fad diets are unhealthy and do not work for long-term weight loss. They often involve cutting out entire food groups (such as fibre or carbohydrates) and key nutrients the body needs which can lead to fatigue, gut issues, dehydration, and other health problems.
Healthy and sustainable ways to lose weight
If you have been struggling with your weight or are in a perpetual cycle of losing weight, only to put it back on again, here are some useful tips to help you lose weight naturally.
- Avoid processed foods and junk food as they contain an array of toxic ingredients such as damaged oils, hidden sugars, preservatives, flavouring enhancers, and sweeteners that can lead to blood sugar and hormone imbalance, cravings, and poor metabolism.
- Prepare your food fresh so you know exactly what you are eating, giving you total control over what you put in your body. Fresh food contains more flavour and nutrients, and is ultimately better for your health. Go for seasonal produce, direct from a farm or farmer’s markets wherever possible.
- Eat an array of different coloured fruits and vegetables as they contain an abundance of minerals, vitamins, and antioxidants – key nutrients that promote healthy metabolism and blood sugar balance. If your body gets all the nutrients it needs to function optimally, you will feel more energised and experience less cravings for foods with empty calories.
- Ditch sugar and refined carbohydrates/ grains (white flour products) as sugar negatively impacts hormones and blood sugar balance in the body. Healthy blood sugar levels are important for weight loss.
- Include quality plant protein at every meal such as beans, lentils, peas, nuts, and seeds. Protein anchors your blood sugar levels, reduces hunger hormones, and increases the hormones that make you feel satiated after eating. Protein also helps you build muscle which aids fat burning.
- Don’t be afraid of eating fats. Healthy fats are essential for good health; they help the body to make hormones, protect your cell membranes and aid the absorption of fat-soluble vitamins (vitamins A, D, E and K). Good fats such as avocado, extra virgin olive oil, nuts, flaxseeds, chia seeds and flaxseed oil can also promote healthy weight loss as they provide fuel for cells and not just extra calories.
- Increase your soluble fibre intake (beans, sprouts, sweet potatoes, broccoli, pears) as fibre helps reduce your appetite by keeping you fuller for longer. It also keeps your gut bacteria healthy and improves the way your body responds to insulin. This is important for weight loss as it keeps your blood sugar levels regulated. Insulin works by decreasing blood sugar levels by pushing glucose into cells so it can be used for energy, instead of being stored as fat.
- Minimally cook foods to maintain nutrients. Heating foods to a high temperature, whether that be boiling or frying, reduces the vitamins, minerals and antioxidants in food, especially heat-sensitive nutrients like vitamin C. Try to eat foods in their raw form or lightly sauté or steam where necessary.
- Avoid frying and cooking foods with damaged, hydrogenated oils such as rapeseed or vegetable oil. Be aware that dairy-free spreads are also a source of damaged oils. Nut or seed butters are a more nutritious, healthier option.
- Season your foods with herbs and spices instead of adding salt and sugar.
- Don’t drink sugary drinks including juices, fizzy drinks, energy drinks and sport drinks. They all contain huge amounts of sugar which causes inflammation and weight gain. Also avoid low-sugar alternatives as they tend to contain artificial sweeteners such as high-fructose corn syrup. The body does not metabolise fructose well so consuming large amounts of it can lead to diabetes, insulin resistance, high blood pressure and obesity. Instead, drink filtered water with lemon, peppermint, or cucumber to give it more taste.
- Avoid alcohol as it is very inflammatory and causes certain metabolic changes in the body, including blood sugar dysregulation. Alcohol also contains sugar and unnecessary calories that contribute to weight gain.
- Exercise daily as moving your body helps to regulate hormone production and burn excess calories and fat. Exercise also helps build muscle mass which can reduce insulin resistance.
- Manage stress and relax more. Stress is incredibly detrimental to your health and can create unhealthy eating habits and hormonal imbalance. The body’s stress response triggers the release of extra cortisol (your stress hormone) which stimulates carbohydrate and fat metabolism, increasing your appetite and cravings for sweet and fatty foods. Learn how to relieve stress naturally.
- Get good quality sleep. Poor sleep affects your body in a similar way to stress, stimulating extra cortisol production. Adopt a healthy sleep routine and ensure you relax before bedtime. Limit screen time and do something relaxing before bed like taking a bath, reading a book, or drinking a cup of chamomile tea.
Liver Health low-down
Liver Health low-down
Why is the liver important?
The liver’s primary function is detoxification. A healthy liver deals with thousands of toxins each day, including airborne pollutants, caffeine, alcohol, food toxins (additives, preservatives, pesticides), and the chemicals from household and personal care products.
Other functions of the liver include:
- Producing bile to aid digestion and help the body break down fats.
- Storage of vitamins A, D, E, K, B12 for when the body needs them.
- Managing the supply and storage of glycogen (excess glucose the body does not need). The liver releases glucose (sugar) into the bloodstream as and when the body needs it.
Signs of a sluggish liver
- Constant tiredness and lack of energy can be a sign that the liver is not functioning efficiently due to toxin overload or impaired glucose storage (glucose is needed for cellular energy production).
- Weight gain can occur when digestion becomes sluggish and fat metabolism breaks down.
- Digestive issues such as bloating, constipation and heartburn. If bile production becomes compromised due to poor liver function, the body will not be able to metabolise fats effectively, slowing down digestion.
- Nausea and vomiting can be a sign the body is unable to eliminate toxins properly causing them to accumulate and circulate around the body.
- Hormone imbalances, mood swings, irregular periods, and hot flushes. The liver is responsible for regulating hormones and excreting excess hormones from the body so poor liver function can result in hormonal imbalance.
- Continual skin breakouts and acne. If the liver is struggling, toxins can build up and cause inflammation. When toxins cannot be excreted properly, the body will try to expel them via the skin. Itchy skin can be a sign of chronic liver disease and must not be ignored.
What causes liver damage?
- Excessive alcohol and caffeine consumption
- Medication and drugs
- Type 2 diabetes
- Obesity
- Heavy metal toxicity
- A diet high in processed foods, sugar, saturated fats (causing too much fat to store in the liver)
- Pesticide exposure
Ways to boost liver function naturally
- Eat a whole food diet that is abundant in fresh vegetables, fruit, plant-based proteins (nuts, seeds, beans, lentils) and healthy fats (avocado, chia seeds, extra virgin olive oil). Buy organic produce to minimise your intake of pesticides and other toxins from the food chain.
- Cut out sugars, refined carbohydrates (pasta, bread, pastries, cakes, pies, pizza), fried foods, processed foods, pasteurised dairy and saturated fats to reduce the toxic load on your liver.
- Eliminate alcohol and caffeine (coffee and energy drinks). Try a caffeine-free alternative like chicory root coffee or a turmeric latte. Learn more about coffee alternatives.
- Consume sulphur-rich foods including cruciferous vegetables (broccoli, cabbage, cauliflower, kale), onions and garlic as they aid detoxification pathways in the body and support the liver so it can function efficiently.
- Increase your intake of B vitamins which are essential nutrients for detoxification and help to protect the liver from the damaging effects of alcohol. Foods sources of B vitamins include leafy greens (kale, spinach, rocket), organic eggs, sunflower seeds and legumes (kidney beans, lentils, chickpeas, green peas). Supplementation may be required; consult me for support on supplementation.
- Up your antioxidants which are vital to neutralise the free-radicals caused by toxins. Vitamins A, C and E, CoQ10, quercetin and alpha lipoic acid are important antioxidants as well as minerals like magnesium, zinc, copper, selenium and manganese which are co-factor nutrients for liver detoxification. Fruits and vegetables provide an abundance of antioxidants, vitamins and minerals.
- Avoid drinking water out of plastic bottles and using clingwrap on food as plastics contain toxic chemicals like phthalates and BPA. Instead, use glass storage containers and beeswax wraps for food and glass or stainless-steel water bottles.
- Reduce your exposure to chemicals in household products and personal care items by using fragrance-free, natural products. Learn the truth about fragrances.
If this sound familiar and you would like support with your liver health, please get in touch info@annikanourishingnewlife.co.uk
Male Fertility
Did you know that your diet can impact your reproductive health?
Eating a diet that contains the right balance of healthy foods and is rich in the nutrients necessary for hormone balance and sperm production is a powerful way to support male reproductive health, even in the short term. The male reproductive organs are constantly producing new sperm and this process can take between 60 – 80 days. So, making positive dietary changes, eating the right foods and getting the right nutrients in the 2-3 months prior to trying to conceive, can have a real positive impact on the quality and number of sperm produced, potentially boosting your chance of conceiving.
Firstly, some info on male reproductive health.
Male fertility is the second most common cause of fertility issues, coming second only to the advanced age of the female partner. It affects about half of all couples so it is essential to consider when you are trying to conceive. Historically, it was often the female partner who might initiate tests with her GP, but it is strongly recommended that tests are done for the male partner from the start of your fertility journey.
The lowdown on semen
Semen Analysis
A regular semen analysis looks at the external parts of a sperm, how well it can function and get from point A to point B. The World Health Organisation guidelines 2010 define the lowest values of a normal sperm as follows:
• Semen Volume:1.5ml
• Total sperm count: 39million/ejaculate
• Sperm concentration: 15million/ml
• Total motility: 40%. This indicates how well the sperm can swim
• Progressive motility: 32%.
• Normal morphology: 4%. This indicates that the sperm are well-formed and not abnormal-looking which might impede their ability to swim or penetrate the egg. There are usually a high number of abnormal forms in the sample, this is quite normal. Depending on how this is measured, the normal forms should be above 4% or perhaps higher than this depending on the lab.
Anti-sperm antibodies: these are antibodies that bind to the sperm which interferes with their function. It is important to have this below 50%.
Sperm DNA Fragmentation
This test looks at damage to the DNA within the sperm which carries the important paternal genetic information. Men with an abnormal semen analysis may have increased DNA fragmentation also. However, one in four men with a completely normal semen analysis will have increased DNA fragmentation. This might mean that you have proceeded with trying to conceive and only later down the road, it might be identified that there is another issue. This is often later found as a cause of ‘unexplained infertility’ or recurrent miscarriage. It is recommended that this test is done with a semen analysis.
It is normal to have a certain level of DNA fragmentation. Depending on what test is used, this might be up to 15%. Above this, there might be difficulty conceiving and above 30%, the chances are reduced significantly and the risk of miscarriage increases.
The DNA in sperm is vulnerable to conditions of ‘oxidative stress’. Under these conditions, the DNA can be damaged causing the DNA to fragment. Where there is a high degree of DNA fragmentation, there may be an increased risk of infertility, failed assisted reproduction e.g. IUI or IVF, and recurrent miscarriage.
Oxidative stress can be caused by a number of conditions such as;
- Infection – inflammation can cause a significant increase in oxidative stress
- Inflammation elsewhere in the body can also contribute to sperm damage and deplete critical antioxidants
- Varicocele – similar to a varicose vein near the testes, can increase damage to sperm
- Obesity – excess body fat, especially that which accumulates around the middle
- Smoking – markedly increases oxidative stress
- Testicular heat – increased local heat can damage sperm and sperm DNA
- Chemicals – exposure to certain pesticides and other chemicals
- Poor diet – a diet low in protective antioxidants, deficiencies in vitamins or minerals
- Age – DNA fragmentation may increase with age
- Genetics – issues with the folate cycle
- Some conditions such as undiagnosed or poorly managed type II diabetes
- Some medications
Optimising your nutrition to support your reproductive health
How can nutrition support male fertility?
Dietary changes to promote male reproductive health should address both the overall balance of the diet, as well as the specific nutrients that the body needs for hormone balance and sperm production.
The Mediterranean diet is one dietary pattern that we know promotes good male reproductive health, being associated with improved sperm number, sperm quality and improved chances of conceiving. Even if you don’t live in Italy or Greece, the principles of a Mediterranean diet can be followed anywhere in the world. A Mediterranean-style diet focuses on eating an abundance of fresh vegetables and fruit (at least 7 servings daily), whole grains, beans, lentils, quality protein from meat, fish and seafood, and good fats from extra virgin olive oil and nuts.
On the other hand, eating a diet that is dominated by processed foods, processed meats, fast food and refined snacks is associated with lower sperm count. So, making positive dietary changes and moving towards a more Mediterranean eating pattern is a key lifestyle change when preparing the body for conception and trying to boost sperm number and quality.
To make your diet more Mediterranean aim to:
- Fill up half of your plate with vegetables at each main meal
- Eat one serving of beans or lentils daily – keep a tub of hummus in the fridge for snacking
- Drizzle 1 tablespoon of uncooked extra virgin olive oil over vegetables or a salad every day
- Swap refined snacks for fresh fruit and nuts (have a handful of unsalted nuts every day)
Let’s talk ‘Antioxidants’
One reason why the Mediterranean dietary pattern is so positive for male fertility is that it provides an abundance of a form of nutrients called antioxidants. Increasing dietary intake of antioxidants is possibly the single most important dietary change to promote male fertility. Antioxidants occur naturally in all plant foods, and our bodies can also produce antioxidants using certain nutrients, such as selenium and zinc. The reason that antioxidants are so crucially important in male fertility is that they protect the sperm cell from damage, ensuring the quality of the sperm cell and the quality of the DNA within that sperm cell.
The role of sperm is to deliver the genetic material within DNA for conception and reproduction, and sperm cells are often described as DNA with a tail. Sperm cells, and the DNA inside them, are very vulnerable to damage by free radicals (unstable molecules that can damage our body’s cells). Damaged DNA within sperm is linked to reduced chances of conception and increased chances of miscarriage. The more antioxidants in your diet the better protected your cells (including sperm cells) will be from free radical damage.
Ways to increase your antioxidant intake:
- Eat a rainbow of colours of fruit and vegetables, the pigments that give fruit and vegetables their colour are antioxidants. Eating a variety of colours will ensure you consume a wider variety of antioxidants.
- Spice it up: spices and herbs such as turmeric, ginger, cumin, rosemary and oregano are some of the most concentrated sources of dietary antioxidants. Try cooking with spices or herbs at least once a day.
- Swap your usual chocolate bar or biscuit for a few squares of dark chocolate. Cocoa is actually one of the richest dietary sources of antioxidants (it comes from a bean after all) and eating dark chocolate is a great way to get more antioxidants into your diet.
- Dress your vegetables and salads with either butter or extra virgin olive oil. Antioxidants are mostly fat-soluble and we absorb them better when we eat them together with a fat source.
- Include quality protein sources, such as fish and shellfish at least 3 times a week to supply minerals essential for antioxidant production.
Beneficial nutrients to support male fertility
Specific nutrients that the male body uses to produce hormones, sperm, and antioxidants are essential when trying to improve fertility. You want to ensure that you are getting enough of all of these key nutrients.
Zinc
Zinc may be one of the most important minerals for sperm health. It plays a number of critical roles from sperm development, formation, maturation and a role in stabilising the membrane which supports motility. It is also part of the antioxidant compound zinc-copper superoxide dismutase (SOD). This is one of the antioxidants that helps to protect sperm as they mature, decreasing damage and reducing DNA fragmentation.
Zinc deficiency is common worldwide and can be found in meat, chickpeas, nuts and seeds. However, absorption can be difficult and those with poor digestion are at risk. People on long-term proton pump inhibitors (PPI), which are commonly prescribed stomach acid inhibitors, are at risk from malabsorption. In addition, those on a high plant diet can also be at risk unless efforts are made to increase absorption in the diet such as soaking, sprouting and fermenting.
Zinc supplements have been shown in clinical trials to improve count, morphology and motility and can reduce DNA fragmentation. Some supplements are poorly absorbed, such as zinc oxide. Zinc citrate at 23mg per day is recommended for those on a high plant diet. Caution is advised, however, as with all supplements. The antioxidant balance in critical and over-supplementing can have negative effects also. It is important to seek advice from a nutritional therapist like myself or your GP when starting any supplementation.
Selenium
Selenium is found in high concentrations in the testes. Here it forms part of the antioxidant family glutathione peroxidases (GPX). This family of proteins help to protect sperm as they develop and mature. They also help to regulate the antioxidant reactions within sperm – where the balance is important and too much is not helpful.
Brazil nuts are a great source of selenium, but it’s easy to get too many. Just one Brazil nut per day can provide over the recommended daily allowance so eat these as part of your diet, but not too often. Selenium is also found in meat, chicken, fish, shellfish and eggs and deficiency often depends on the selenium content of the soil near where you live or source your animal products. Supplementing with selenium has been shown to be ineffective if you are not actually deficient. Many people we see in clinics have already started consuming Brazil nuts and are high in selenium. It’s best to check your levels before you supplement.
Vitamin C and E
Both of these nutrients are important antioxidants for sperm health. They work together as vitamin C is water-soluble and vitamin E is fat-soluble. Vitamin C may be particularly important if you smoke.
Clinical trials have shown success in reducing DNA fragmentation with both vitamin C and E. A diet rich in fruits, vegetables, nuts, seeds and healthy fats such as avocado, salmon and olives should provide sufficient vitamin C and E for general health. However, it is worth noting that studies often use higher amounts of vitamin C, such as 1g. This would be extremely difficult to reach with diet alone, where fruits high in vitamin C such as kiwi contain approximately 90mg.
Omega-3
Omega-3 fatty acids, eicosapentaenoic acid (EPA) and more specifically docosahexaenoic acid (DHA) are major components of sperm membranes. Good levels of omega-3 can improve sperm count and motility. Omega-3 fatty acids are anti-inflammatory and so can protect indirectly against sperm damage. In a ‘Western Diet’, we do not get enough omega-3 in our diet. Eating at least two portions per week of oily fish is recommended. If you do not eat fish, a supplement containing over 500mg of each of EPA and DHA is useful.
Vitamin D
We know that conception rates increase during the summer which may show a role for vitamin D in fertility and sperm have receptors for vitamin D. Be cautious when supplementing with vitamin D; it is important to tailor your supplement levels to meet your needs. Vitamin D can be toxic at high levels. While it has a beneficial effect on our immune system at optimal levels, this too can have a negative effect if the levels get too high. A dose of 1000IU suits most people, but it can depend on a number of factors.
Factors to consider which may be working against sperm health
Caffeine and Alcohol
Caffeine and alcohol may cause reduced sperm quantity and quality. It is recommended to either avoid or if necessary, reduce your intake, sticking to 5-10 units of alcohol per week and no more than 2 cups of coffee per day.
Your environment
Xenoestrogens are environmental oestrogens, coming from pesticides and the plastic industry. This can cause hormonal imbalances in men leading to reduced sperm quantity and also affecting quality and DNA fragmentation. Aim to reduce your plastic exposure, avoid handling till receipts, use more natural personal hygiene products and try to eat as organic produce where you can.
Other chemicals can also specifically cause an increase in DNA fragmentation. Consider your exposure in the workplace or during your spare time or hobbies. Always use the correct personal protective equipment or avoid chemical exposure altogether if possible.
Local heat can cause damage to sperm and increase levels of DNA fragmentation. Avoid saunas, hot baths, heated car seats, prolonged use of a laptop resting on your lap and try to limit carrying your mobile phone in your pocket.
Exercise
Moderate exercise is excellent for weight management, stress reduction and hormonal balance. Excessive or intensive exercise can be a cause of damage and inflammation in the body and may be an indirect cause of damage to sperm. Specifically cycling is a source of direct damage, friction and heat to the testicular area. It may be that short bouts are fine, but if you are taking to longer cycles at the weekend as recreation, it would be best to reduce this if you are trying to conceive.
Nutrient Testing
If you would like to know more about what vitamins and minerals you need, this can be done via functional tests such as a Nutritional Profile (blood test). This can help find out what you are deficient in so that you can supplement safely. Restoring antioxidants and critical deficiencies can be very effective in improving sperm quantity and quality.
Please contact me for further guidance on functional testing. My 1:1 programmes will include recommendations on what tests are best suited to your needs, interpretation of results and any necessary guidance to support findings. There is an additional charge for all functional testing in addition to any of my programmes.
What is IVF, ICSI & IUI?
What is IVF, ICSI & IUI?
IVF, ICSI and IUI are common procedures that can assist you to have a baby when natural conception is not working. They are all very different fertility treatments, and clients always wonder which would be the best option for them.
What are the differences between IVF, ICSI and IUI?
IVF In-Vitro Fertilisation
What is IVF treatment?
IVF involves using fertility drugs to gently stimulate the ovaries to produce good quality mature eggs, which are then retrieved and fertilised in the clinic’s laboratory with sperm from your partner (or a donor). The Sperm and eggs are placed together in a special dish and eggs monitored for signs of fertilisation.
The embryo of greatest quality is selected for transfer, where it is then placed into the uterus to implant and grow for pregnancy.
Advantages of IVF treatment
IVF maximises the chance of fertilisation by placing eggs with sperm. Your clinic can select the embryo with the highest potential for pregnancy. Many clinics have an advanced embryo selection method, which include time-lapse monitoring and Preimplantation Genetic Screening. If you have more than one good embryo from your cycle, you can also choose to freeze the remainder to use in future treatment cycles if you so wish.
Why IVF may be advised
IVF is intended to overcome issues that can prevent sperm from fertilising an egg, such as fallopian tube issues (scaring or blockages). It may also be advised in some cases of unexplained infertility, or in mild ‘male factor’ fertility cases.
ICSI Intracytoplasmic Sperm Injection
What is ICSI?
Instead of sperm being mixed with the egg in the laboratory, the best single, healthy sperm is extracted from the sample and injected directly into the egg to fertilise it.
Advantages of ICSI
ICSI can help achieve pregnancy when male factor fertility issues are seen. Due to the sperm being injected directly into the egg it bypasses the other stages of early fertilisation. Only the best quality sperm is used for fertilisation, which is identified by an embryologist.
Why ICSI may be advised
ICSI is designed to overcome male fertility issues, such as
- low sperm count
- poor sperm mobility,
- surgically-retrieved sperm
- High levels of DNA damage.
IUI Intrauterine Insemination
What is IUI?
It involves inserting sperm (or donor sperm) into your uterus at the time you are ovulating, in the hope the egg is fertilised for pregnancy. This is often referred to as artificial insemination.
Advantages of IUI
IUI can be carried out with natural cycles, without using fertility drugs, relying on the egg you naturally ovulate that month. However, as the outcome of IUI closely mimics natural conception, you may need more than one insemination attempt to achieve pregnancy.
Why IUI may be advised
Those who need donor sperm to conceive choose IUI as it can be a quick, simple way to try to achieve pregnancy.
For IUI to be successful, fallopian tubes must be clear, sperm must be healthy, and an egg must be mature to fertilise. If you have irregular ovulation, fertility drugs can be used in combination with IUI. Otherwise, IVF may be advised as an alternative.
IVF, ICSI or IUI: Which is best?
The results of your fertility tests will help your fertility clinic decide which type of fertility treatment is best for you. An individualised approach is vital to give you the highest chance of success.
The clinic will take into account factors such as your medical history, age, and response to any previous cycles of treatment you may have previously had.
You may be given the option to try IUI, or they may recommend you go straight to IVF or ICSI, if your partner’s semen analysis test reveals a sperm abnormality.
IVF cost
The cost of private treatment can vary, but 1 cycle of IVF can cost up to £5,000 or more. There may be additional costs for medicines, consultations and tests.
All treatment decisions should be made in consultation with you, so you’re fully aware of what your treatment path involves and your likely outcome, along with transparent costs.
Remember that everyone’s fertility journey is different, and what may be advised for one person may not be right for you.
Finding a fertility doctor near me
If you are asking yourself ‘How do I find IVF near me that is trustworthy’? Use this reputable link to choose a fertility clinic service that’s right for you. If you’re an NHS patient, use it to research the clinic you’ll be having treatment at.
How Your Female Hormones Affect Your Thyroid
How Your Female Hormones Affect Your Thyroid
Do you suspect thyroid issues are behind your health concerns?
You couldn’t survive without your thyroid gland, so it’s worth looking after. It can be affected by many lifestyle factors– nutrient deficiencies, inflammation, stress and lack of sleep, as well as exposure to toxic metals and pollutants. But one unsuspected cause of thyroid issues can be an imbalance in female hormones.
How does your thyroid work?
The thyroid produces thyroxine, literally controlling how quickly your cells produce energy. Not enough thyroxine and the brakes are applied to your metabolism and everything becomes sluggish.
Your thyroid is asked to make thyroxine by your brain’s pituitary gland. This constantly measures the amount of thyroxine in your blood and sends a message to your thyroid to make more when levels drop. It’s a well-ordered system, but it’s not infallible.
Symptoms of low thyroid
- Tiredness
- Dry skin
- Constipation
- Weight gain
- Feeling the cold
Because the gland affects every cell in your body, if it is not functioning well, it may cause a huge array of other symptoms. Some of these are very similar to those caused by female hormone imbalances, like irregular or heavy periods.
Oestrogen, Progesterone and Thyroxine
Inside your body, your hormones are constantly talking to and influencing one another, so if something affects one hormone, it will affect the others too. Your female sex hormones oestrogen and progesterone have a particularly close link with your thyroid, and they all affect each other.
Oestrogen Dominance
Thyroid health can be affected when oestrogen becomes excessively high compared to progesterone. Oestrogen tends to increase the levels of a protein-binding thyroxine, making it less accessible to cells and therefore less able to influence them. High oestrogen levels increase inflammation, impairing thyroid function, encourage antibodies to be produced against your thyroid and block the messages coming from your pituitary gland.
Progesterone on the other hand increases the availability of thyroxine by making sure it’s not bound up with protein.
Too much oestrogen relative to progesterone is called oestrogen dominance. This situation is very widespread, particularly in perimenopause, the period running up to menopause. At this stage in your life, you often won’t ovulate every month. If ovulation doesn’t happen, no progesterone is released in the second half of the month. Because progesterone prevents oestrogen levels from climbing too high, there’s then nothing to oppose oestrogen.
Environmental factors: the environment is awash with synthetic chemicals able to mimic oestrogen by latching onto cells’ oestrogen receptors and fooling them into thinking they’re your body’s oestrogen. These substances, found in plastics, personal care products and pollutants are considerably stronger than your natural oestrogen.
Stress: anxiety and tension can make oestrogen dominance worse because it steals progesterone, dominating oestrogen. An unhealthy gastro microbiome also tends to increase oestrogen levels because good gut bacteria can play an important role in excreting unwanted oestrogen. In a vicious cycle, when your thyroid is struggling you can’t process oestrogen well in your liver and gut, making oestrogen dominance worse.
Even though you don’t make as much oestrogen after menopause, it can still remain high relative to progesterone, especially if you’re stressed. Progesterone is made in your stress glands after menopause, and they won’t prioritise making it if they’re busy making stress hormones.
Functional Testing
Your GP may test your blood thyroid hormones, but these tests don’t always measure how much of the hormones are in an active form. So, it’s impossible to tell whether your hormones are affecting your cells in the way nature intended. Because not all thyroid issues show up on a GP’s blood test, it might look like there’s nothing wrong even though your symptoms shout otherwise.
To look at the whole picture, functional tests examine the levels of both your female hormones and your thyroid hormones and reveal the quantities of active and inactive hormones you’re producing.
Combine these test results with an in-depth consultation examining your nutritional status, lifestyle and health history and it becomes much clearer what’s behind your health issues. Only by understanding the route cause, we can make appropriate strategies to put things right.
So why do I recommend the DUTCH test?
So why do I recommend the DUTCH test?
Firstly, what is a DUTCH test?
The DUTCH (Dried Urine Test for Comprehensive Hormones) test is a comprehensive test to evaluate sex and stress hormones. In addition to measuring hormone levels, this test also takes into consideration metabolites (metabolites are breakdown products of these hormones) and specific nutrients (which are necessary for our body to use the hormones). The importance of these groups of hormones is that they play a vital role in many aspects of our life that if left unbalanced, can leave us feeling anxious, moody, and fatigued, to name a few.
What does the DUTCH test measure?
- Oestrogen (Oestradiol, oestriol, and oestrone)
- Progesterone
- Testosterone
- Cortisol
- Nutritional organic acids
- Neurotransmitter metabolites
- Melatonin
- Hormone metabolites (the breakdown products of hormones that can tell us how your body is effectively, or ineffectively using the hormone – this may be the cause of one’s hormone imbalance).
The DUTCH test is beneficial for males and females. Various environmental factors, medical treatments, and age-related changes affect hormones in men and women.
Types of DUTCH testing
Depending on which test you take, you will either collect 4-5 strips of urine and/or 4-5 tubes of saliva that get sent into the laboratory. The results will be analysed to gain a comprehensive picture of what is going on in all those cells within the body.
In addition to your sex hormones (oestrogens, progesterone, and testosterone) and adrenal hormones (cortisol), the DUTCH test analyses hormonal metabolites which can be just as important as your hormone levels. Due to key nutrients being vital for optimal function, the test also measures nutritional organic acids, which are markers to show how much B6, B12, and glutathione your body has (or is lacking). Nutritional organic acids are not typically evaluated in standard medical hormone assessments. In order to have a comprehensive knowledge of your hormones, you need to know these other key factors. The additional benefit of these markers is that they show your risk of oxidative stress (or your potential for DNA damage) as well as your risk of oestrogen related issues.
The DUTCH test helps guide safe lifestyle and medical treatments to restore balance. For example, if you show higher or lower numbers in your organic acids that may be affecting your hormone breakdown and treatment may be as simple as saying, you need more B12 in your diet, versus you need hormone therapy. Or, if your cortisol levels are very high, mindfulness and meditation may be more important for someone’s treatment than compared to someone without high cortisol.
How does this test compare to other ways of evaluating your hormones?
Serum blood test
Most people are used to getting a blood test to assess hormones. There are many benefits of this test including convenience and it is inexpensive. However, the drawbacks are that it will only show you what is circulating in your blood at that moment in time. Hormones fluctuate throughout the month and throughout the day, so it may not capture as precisely as the DUTCH test would, especially for cortisol. A blood test cannot accurately determine what is going on with your cortisol levels. The DUTCH test has been studied and is comparable and as accurate as performing a blood test.
Saliva Testing
Saliva testing does have clinical value for cortisol especially if you do it over the course of a day, this is called a diurnal pattern which is the best way to measure cortisol but doesn’t necessarily give the full picture of what is going on in the body in regards to cortisol. Additionally, saliva testing is not the most accurate measure for sex hormones. The benefit of the DUTCH test is that it is one test that will measure both your cortisol and sex hormones accurately.
Standard 24-hour urine test
This test is another type of urine test for hormones and cortisol. Sex hormones and cortisol can be measured well in urine which is why the DUTCH test uses urine, but for cortisol, without a saliva comparison, it cannot be as accurately measured in that diurnal pattern. This test has a high error rate (40%) and can be messy (it is collected in containers throughout the day). The DUTCH test uses dried urine, not wet urine, and studies have shown that the accuracy is very comparable and just as accurate, but this is an easier method of collection and again, takes out the need for multiple tests.
Will I benefit from the DUTCH test?
The Dutch test is useful to help anyone wanting to get a better picture of overall hormone and metabolite balance. It helps you identify any lifestyle and dietary changes to better balance your hormones. We all get stressed, and we are all predisposed to dietary and environmental stressors that can affect our hormone levels. But beyond this, anyone that is dealing with symptoms of hormonal imbalance or chronic stress or disease – insomnia, obesity, weight gain, fatigue, pelvic pain, endometriosis, PCOS, infertility, mood changes, brain fog, etc can benefit from taking a closer look with the DUTCH test. This is a great test also for those that are experiencing symptoms of hormonal changes but their blood tests are coming back pretty normal.
Benefits
The DUTCH gives you a more complete picture and overview of the key components your body needs to both produce and utilize your hormones. It is a great compliment to a serum blood hormone profile, and it is good for both men and women as the results can help identify the root cause of issues you may be having.
Drawbacks
The DUTCH test can seem costly and running the test requires restrictions during testing. Certain supplements and medications are recommended to be out of the system and for some women, it is necessary to take it at a specific time during your cycle.
If you are suffering from any of the issues mentioned in this blog, please get in touch to discuss whether the DUTCH test is right for you, I will take care of the rest.
Oxidative stress
Oxidative stress
Oxidative stress describes an imbalance in the body between free radicals (unstable molecules that can damage cells) and antioxidants.
The most common courses are:
• Low antioxidant intake
• High glycaemic load
• Smoking
• Inflammatory oils
• Toxic exposure
• Lack of movement
So, how are we exposed to oxidative stressors?
Low intake of dietary antioxidants
This has been found to be associated with reduced semen quality, and diets containing more antioxidants have been associated with greater pregnancy success in women. The lifestyle habits of many men and women (e.g., lack of physical activity, overeating and high-sugar and high-fat diets) promote oxidative stress.
A fertility diet with antioxidants may be the answer. Great whole-food sources of antioxidants include: blackberries, blueberries, strawberries, pomegranate, cranberries, green tea, dark chocolate (70% cocoa), cooked vegetables, and spices such as cumin, turmeric, ginger, and oregano.
Lower dietary content of antioxidants has been found to be associated with reduced semen quality, and diets containing more antioxidants have been associated with greater pregnancy success in women.
High glycaemic load
This is associated with increased levels of oxidative stress and systemic inflammation. Glycaemic load basically tells us how much that food will raise someone’s blood sugar. Having elevated blood sugar all the time is a recipe for lots of oxidative stress.
Smoking cigarettes
This not only generates oxidative stress, it also depletes are antioxidants quickly, making us less able to combat oxidative stress. Another effect of oxidative stress on reproductive functions is by reducing blood flow to tissues. Blood flow to the reproductive organs is determined by the molecule nitric oxide, and nitric oxide production and stability are remarkably sensitive to reactive oxygen species (ROS) and require extensive antioxidant protection. Nitrite oxide thus plays a key role in erectile and vascular function. The oxidative Stress of smoking reduces nitric oxide and subsequently blood flow to the reproductive organs. Smoking by both the male and female partners significantly reduces IVF outcome.
Inflammatory Oils (canola, soybean, peanut)
These oils are made of delicate omega-6 fatty acids and are very susceptible to damage by heat and light. By the time they reach you, they have likely been highly oxidized and will likely cause an inflammatory cascade after consumption (they can also damage our cell membranes, in terms of hormonal health)
Environmental toxins
This includes heavy metals, pesticides, and plastics can all generate increased oxidative stress.
Inactivity
Little movement can increase oxidative stressors – regular, moderate physical activity is the way forward.
The importance of folate and vitamin B12 whilst trying to conceive
Getting enough vitamin B12 and folate (vitamin B9) is important at all stages of life, but when you are trying to conceive or actually pregnant you have even more reason to include these vitamins to help ensure your little one grows as healthy as possible.
Folate and vitamin B12 deficiencies show a higher rate of infertility, miscarriages, and birth defects. This is because these vitamins are essential for red blood cell production, DNA synthesis, and nervous system development. These vitamins are not naturally produced in our bodies so it is important to include sources or supplements into our daily diets.
B12 deficiency is common in individuals who do not eat meat or dairy, and also who have been on medications like metformin. This is why it is common to see some ladies with PCOS to be deficient in B12 due to the years of hormonal birth control pills, metformin, and even some ladies who omit from consuming dairy. Do not fear though, most prenatal vitamins contain B12 and if you have been focusing on increasing protein for blood sugar balance, you likely are increasing this vitamin naturally with the animal products you are eating. Eggs, meat, and fish are sources of B12.
If you have low energy, not having enough of these vitamins may be to blame, so considering your diet, medication, and supplement history can help inform what type of prenatal or supplement to take in addition to what you’ll receive from foods.
Click here to view my programmes where I can guide you on the correct nutrition, supplementation, and lifestyle requirements to support your journey.
When to have your lab tests done?
Getting your blood drawn at the appropriate time in the day and in your cycle can be really helpful, to determine what’s really going on in your body.
Some lab tests you should be fasting for, others don’t really matter if you have eaten or not.
Some of the lab tests recommended should be taken in the morning after fasting overnight, such as: blood glucose, insulin, and am cortisol. The cortisol is more a timing issue of taking the lab sample within 30-60 minutes (or as close as) of waking and not so much because you need to have fasted.
LH and FSH are helpful to look at during the beginning of your cycle. Day 3 is optimal.
Male hormones don’t change too much depending on your cycle. If they are elevated, they are typically elevated, doesn’t matter if you are on your period, ovulating, or about to bleed.
You really only make an appreciable amount of progesterone if you have ovulated or are pregnant. So, if you have it tested early in your cycle before ovulation would take place, it won’t tell us much. Likewise, if you have a longer cycle, more than 35 days, getting a day 21 progesterone won’t tell you anything more than you didn’t ovulate “yet”. I always recommend women get progesterone tested seven days after ovulation. See my blog on ‘The power of ovulation’ and ‘Truth about getting pregnant on day 14’
Getting any other tests done like oestrogen, prolactin, AMH, SHBG, vitamin D or vitamin B12…. these are also tests you can have taken any time. Something like oestrogen is helpful to know what point of your cycle you were in during testing, and based on symptoms, your practitioner might request it to be drawn at a specific time.
The power of Ovulation
Ovarian hormones, oestrogen, and progesterone are beneficial for health. This indicates natural ovulatory menstrual cycles are beneficial for health because ovulation is how women make hormones.
Men make testosterone every day, so you might think women do something similar, but we don’t. Instead, women make hormones as a surge of oestradiol leading up to ovulation and an even bigger surge of progesterone after ovulation.
It’s an elegant system that sometimes results in a baby. Even when ovulation does not result in a baby, it’s still worth doing because regular ovulation delivers the beneficial hormones that the body absolutely expects to have.
Benefits of ovulation
Every monthly dose of oestradiol promotes muscle gain, insulin sensitivity, and the long-term health of bones, brain, and the cardiovascular system.
Every monthly dose of progesterone reduces inflammation, regulates immune function, and supports the thyroid, brain, bones, and breast tissue.
The benefits of ovarian hormones are both short-term by making women stronger, and long-term by building metabolic reserve and health.
Obstacles to ovulation
Hormonal birth control
Hormonal birth control stops ovulation, which is, of course, its purpose. It switches off ovarian hormones and replaces them with contraceptive drugs like ethinylestradiol and levonorgestrel which can cause hair loss and other side effects.
Tip: There’s no progesterone in any type of birth control.
The physiological difference between our actual hormones and the contraceptive drugs of birth control affects every system in the body. Compared to women who cycle, women who take contraceptive drugs have altered brain structure and a greater risk of depression and autoimmune disease.
Undereating (to include carbohydrates)
Losing ovulation and periods because of undereating is called hypothalamic amenorrhea. It’s not a disorder, but rather a smart, adaptive decision by the brain to pause reproduction when there’s not enough food to safely make a baby.
Polycystic ovary syndrome (PCOS)
The hormonal state of excess androgens or testosterone can cause anovulatory cycles (cycles with no ovulation) and is usually associated with insulin resistance. Reversing insulin resistance with diet, exercise, and natural supplements such as inositol can help to restore ovulation.
Tip: Before you embark on any kind of calorie-restricted or carb-restricted diet for PCOS, take care that your diagnosis was not based solely on an ultrasound or an AMH blood test. Those tests are not reliable and may have resulted in you being told you have PCOS when you actually have hypothalamic amenorrhea.
In conclusion, ovulation is so important for women of childbearing age, but not just to make a baby.
The truth about getting pregnant on cycle day 14
You do not need to ovulate on day 14 to get pregnant.
Only 10% of the population of women with a 28-day cycle even ovulate on day 14, this means a 21-day progesterone blood sample is likely to be misleading for many of us.
If you are ovulating you are likely doing so 10-14 days before the end of your cycle when your next period would start. That means if you have a 40-day cycle length, ovulation is most likely to occur between days 26 -30. If you have a 60-day cycle then it would be days 46 – 50. If you average 35 days, then you are likely to ovulate from day 21-25. See my blog on ‘Ovulation is what makes progesterone’.
I have seen plenty of women conceive when they ovulated late into a long cycle. If you have been told you don’t ovulate because your cycle is longer, then you were told something based on incomplete data. If you were told you don’t ovulate because they drew progesterone levels on day 21 of a longer cycle, the same thing applies.
So how can you tell if you are ovulating?
Many women move straight to ovulation predictor kits – also known as OPKs. This isn’t recommended for a few reasons, but especially for PCOS, where you can see a lot of false positives. I recommend instead learning what cervical mucus is and investing in a basal body temperature thermometer. Starting to collect data on the mucus your body makes and when your temps go up and down can literally tell us not only “if” you are ovulating, but also “when”.
You can ovulate with PCOS. Many of us can do so with a simple diet, lifestyle, and supplement tweaks. Many of us, it’s that simple to go from “infertile” to “fertile”, just getting us to ovulate. Then there are other things to learn, like how to time intercourse, how to support progesterone levels, and so on. But, be assured, you can get pregnant at different points in your cycle. Remember, it is possible to be a mum even if you have PCOS – I’m living proof and would love to support you on your journey.
Ovulation is what makes progesterone
If you have been told you have low progesterone, you may not be ovulating, or they may be testing you at the wrong time of your cycle.
Symptoms of low progesterone include:
- irregular periods
- spotting between periods
- vaginal dryness
- sore breasts
- depression
- anxiety
- lack of sleep/insomnia
Women regularly tell me that they have low or no progesterone, based on this they have been told they aren’t ovulating. Well, this may be true, but it also may not be the entire story.
To understand this, you have to understand when most medical tests for progesterone. The typical day for this is day 21 of your cycle. This is based on assuming you have a 28-day cycle. If you have a 28-day cycle you would ovulate sometime around day 14, so about a week later is day 21, and is the typical testing time.
Now, what does that mean for you?
Do you have a longer cycle? Longer than 35 days? Well, if they test a day 21 level, it will be 0 or very low, because either you haven’t ovulated yet or you may have just ovulated and not enough time for levels to increase.
So, what do I need to do?
Figure out when you are ovulating, request a “21-day progesterone level” and then go in 7 days after ovulation.
You may have low progesterone. You may not be ovulating, but if they told you that based on a 21-day progesterone, they may have just tested the wrong day.
Low progesterone is something that is common in PCOS. And arguably we could be talking about low progesterone because with PCOS you may just never ovulate or we could be talking about it because they tested the wrong time, or it is legitimately low after ovulation (which should then be addressed). It should be addressed whether you are trying to get pregnant or not because progesterone is so much more than a pregnancy-saving hormone, it promotes bone health, mental health, sleep quality, mood, and so much more.
Maximising my fertility
Whether you want to get pregnant tomorrow or in a year, there are some actionable steps I can guide you with to maximize your fertility potential.
Lab work
It is never too soon to make sure your thyroid function is on point, inflammation is well managed, nutrients look good, hormones are in a healthy range, glucose is normal. This I can guide you through via your GP and functional testing.
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Start tracking your menstrual cycle
Depending on your goals, this could mean anything from tracking your cycle in an app to collecting all the information with basal body temperature and ovulation predictor kits. The more familiar you are with your unique patterns, the easier it will be to determine if something is off, and the quicker we will be able to zone in your fertile window. See my blog on ‘Do you know when you’re ovulating?’. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focus on nutrient density
I can guide you each step of the way. As a rule, eating a rainbow of fruits and vegetables is the best way to ensure broad-spectrum antioxidants, phytochemicals, and micronutrients. A Mediterranean-style food plan that is antioxidant-rich, anti-inflammatory, and full of healthy fats is a good choice for many people. During a 3 month programme, we will create a food plan together which is specifically tailored to you.
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Supporting your emotional mindset
You are deserving. You are capable. You are full enough to give to another. This journey can seem such an emotional rollercoaster, your note alone, I’ve been there and completely understand your pain. It doesn’t have to be this way, let me support you, as a Freedom Fertility Formula Specialist I am trained to support you with the emotional aspect of your journey. Freedom Formula Specialist
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Clean up your cleaners and beauty products.
One hormone that is very relevant to reproductive health is oestrogen and some chemicals (xenoestrogens), or foods and plants (phytoestrogens), mimic the action of oestrogen produced in cells and can alter hormonal activity.
Hormone disruptors get into our bodies when we breathe, eat, drink and have skin contact with them. There is no way to avoid them entirely, but reducing your exposure to them to the extent that it is within your control should help. Some of the worst offenders when it comes to hormone disruption are:
- BPA Plastics- Bisphenol A (BPA) is commonly used in some plastic products such a food storage containers, plastic drinks bottles and linings of canned food, and
Phthalates – used in cosmetics, fragrances and other personal products.
Emphasize non-toxic products – you are what you eat, breathe, and absorb.
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Supplementation
Nutrition is the key to laying down the foundations for the health of your conception, pregnancy and baby. Nutrients play an essential role in creating and maintaining healthy eggs and sperm that will go on to fertilise, implant and grow a healthy baby. There is so much conflicting advice around diet and supplements when trying for a baby naturally, together we can develop a personalised and targeted nutritional plan which includes supplementation that is right for you.
Together we can work towards nourishing that new life
High Prolactin
Symptoms of high prolactin (hyperprolactinemia) include:
- irregular periods or no periods
- premenstrual mood symptoms
- loss of libido
- headaches
- breast pain
- vaginal dryness
- acne
- hirsutism or facial hair
High prolactin is one of several causes of androgen excess and can be mistaken for polycystic ovary syndrome (PCOS).
How to diagnose high prolactin
Normal prolactin in a non-lactating woman is less than 500 mIU/L (23 ng/mL). Optimal prolactin is less than 300 mIU/L (14 ng/mL).
If you get a high prolactin result, first consider if it could be temporarily or falsely elevated due to stress, exercise, or eating. To be accurate, prolactin should be tested under the following conditions:
- early in the follicular phase of the menstrual cycle
- between 8 a.m. and 12 p.m.
- fasting
- hydrated
- relaxed,
- not on contraception
If your prolactin is elevated on at least two occasions, the next step is to identify the underlying cause with the help of your doctor. Common causes include:
- prolactinoma, which is a benign pituitary tumour
- high oestrogen, either endogenous or from the pill
- medications such as SSRI antidepressants, anti-psychotics, and stomach acid medication
- underactive thyroid or hypothyroidism
- undereating including anorexia nervosa
- alcohol
- stress.
Natural treatments to lower prolactin
- Limit or avoid alcohol, especially beer, because barley stimulates prolactin.
- Address any underlying issue with thyroid or undereating.
- Reduce stress with yoga, meditation, and long slow walks.
- Consider taking vitamin B6 which lowers prolactin levels by increasing the neurotransmitter dopamine.
Note: It is advised that these recommendations are discussed via a one-to-one programme so that it can be tailored to your personal needs – we are all individuals.
Heavy flow and endometriosis
Heavy bleeding is defined as producing over 80mL of blood per cycle and may also manifest as the following:
▫️Having a flow that soaks through 1 or more pads or tampons every hour for several hours
▫️Having to double up on pads to control bleeding
▫️Needing to change pads or tampons overnight
▫️Having menstrual periods lasting longer than 7 days
▫️Having large blood clots
▫️Having a flow that keeps you from doing things you would normally do
Many things can cause heavy bleeding. Endometriosis is one of them.
Iron deficiency is common in endometriosis. Since iron is carried by the red blood cells, bleeding during menstruation leads to loss of iron. As your body attempts to make up for this loss, iron is pulled from stores within the body leading to a heavier bleed and increased risk for iron-deficiency anaemia.
Some people with endometriosis (and adenomyosis) produce more prostaglandins, a pro-inflammatory chemical responsible for the period. Prostaglandins can cause abnormally aggressive contractions that contribute to heavy bleeding.
Endometriosis alters the balance between oestrogenic and progesterone in some people, which is related to heavy bleeding as oestrogen builds the uterine lining and can cause the growth of things like polyps or fibroids (which also contribute to heavier bleeds).
3 Tips for heavy flow and endo
1. Get enough iron daily – low iron can contribute to a heavier flow. Iron is also needed for the CYP enzymes that support oestrogen metabolism. Consume eggs, legumes, wholegrains and grass-fed meat.
2. Get enough omega-3s – Prostaglandins cause uterine contractions that may result in heavier flow. Omega-3s like those found in oily fish, flaxseeds, eggs and walnuts can offer an abundance of prostaglandin formation.
3. Support proper oestrogen metabolism – Elevated oestrogen, or poor oestrogen metabolism causes growth of the endometrial lining (i.e. heavy flow). I usually recommend a DUTCH test to get a clearer picture of oestrogen metabolism.
Gut health and endometriosis
Gut health and endometriosis
Key reasons why keeping your gut healthy is so important?
Weight management
Firmicuates, a classification of bacteria, are able to extract more calories from food, meaning if you have an overabundance, you may be storing fat, even if you’re not overeating. Fat tissue can be a source of inflammation with endo, as it can produce oestrogen. This in turn can contribute to more serve symptoms of endometriosis.
Mental health
Beneficial gut bacteria produce butyrate, which reduces anxiety and depression. Fermentation of some foods (high in sugar diet or high refined carbohydrate diet) result in the release of toxins and chemicals that make you feel foggy, groggy and fatigued – symptoms we don’t want to be indemnifying with endometriosis.
Protection
Having a healthy gut maintains a heath pH. Having a healthy pH prevents an overgrowth of toxin-producing bacteria that can be a source of inflammation (and pain) in endometriosis.
Healthy Hormones
An imbalance in the gut, common with low fibre diets and constipation, favours the reactivation of beta-glucuronidase. This is an enzyme that reactivates oestrogen otherwise destined for removal through the stools. Since oestrogen is a source of inflammation and can contribute to prefoliation of endometriosis, we want to be eliminating oestrogen as much as possible through daily stools.
Immunity
If the GALT – a communication system between the gut, nervous system, and immune system – is impacted by things like inflammation, this too impacts immunity. A dysfunctional immune system can result in serve and unpredictable symptoms of endometriosis.
Barrier Maintenance
A healthy gut prevents a leaky gut. When leaky gut occurs due to dysbiosis, gut inflammation, or stress, large molecules can enter the general circulation and promote an immune reaction. This in turn may contribute further to the immune system dysfunction we already experience with endometriosis, and intensify symptoms of autoimmunity, or results in the development of an auto-immune condition.
Factors that suppress ovulation
There are many habits in our daily lives that can hinder ovulation and disrupt our cycles. But with simple adjustments, we can make a major difference in our fertility and future. Consider healthier alternatives to the following ovulation suppressing culprits:
1. Hormonal Birth Control: BC pills work by suppressing our natural production of hormones and preventing ovulation (i.e., stopping the release of eggs from the ovaries). But if we want to get pregnant, an egg must be present in the fallopian tube for the sperm to fertilize.
Consider non-hormonal birth control (such as the copper IUD) or utilizing fertility tracking apps
2. Over-exercising: pushing your body to extreme exhaustion can increase cortisol (stress) hormones which can disrupt natural ovulation (one of the reasons gymnasts & marathon runners are notorious for not having periods).
Consider alternating low-intensity exercises like walking, Pilates, swimming, and yoga with cardio and strength training.
3. Chronic stress can affect ovulation by altering signals to the hypothalamus, the centre of the brain that regulates the hormones that trigger the ovaries to release eggs each month.
This is why regularly making time for self-care and stress management techniques (deep breathing, meditation, walks, journaling) is key.
4. Restrictive Diets: undereating, not consuming adequate nutrients and/or omitting entire food groups can lead to skipped ovulation and irregular/ absent periods. (Note: our female sex hormones need protein and healthy fats to regulate our cycles + feed fertility).
5. Cigarette Smoke is found to disrupt normal ovarian function, reducing the concentrations of key female sex hormones and the number of mature eggs that can be fertilized.
6. Excess Alcohol- heavy drinking can cause changes in ovulation, cycle regulation and ovarian reserves.
Is Birth Control Messing with Your Nutrition?
Oral contraceptives are prescribed beyond preventing pregnancy, for reasons such as
- To regulate menstrual cycles
- Provide some relief for pain during menstruation
- Acne
- Ovarian cyst prevention.
- PMS and PMDD relief
- Endometriosis management
- Menstrual migraine relief
However, there are many drawbacks of the contraceptive pill which may be affecting your future fertility. In this blog I am going to focus on nutrition depletion.
Research has demonstrated the use of oral contraceptives may be significantly affecting bodily levels of many essential vitamins and minerals. 1-5
Here are 5 essential nutrients commonly depleted by the pill
• Magnesium
• Zinc
• Folic acid
• Vitamin B12
• Vitamin E
Magnesium
The pill and oestrogen therapy has demonstrated a depletion in serum magnesium levels, causing a potential deficiency of this essential mineral. 6,7 This is concerning for most females in where dietary magnesium intake is already low, not to mention a 21st century lifestyle that quickly uses up magnesium stores such as poor sleep, high-intensity exercise, chronic stress, and high intake of caffeine, sugar, and processed foods. 7-12
Magnesium has many benefits which have been supported by research such as supporting energy, sleep, mood, and hormone balance. Given the body’s widespread need for magnesium, low dietary intake in addition to the continual drain on the body’s stores, it is particularly concerning that the contraceptive pill may be depleting levels even further.
Furthermore, magnesium depletion alters the calcium to magnesium ratio which may affect blood coagulation.13 The deficiency in magnesium may contribute to the thromboembolic complications associated with oestrogens.6,7 Therefore, it is worth taking magnesium supplementation in addition to your diet when taking the oral contraceptive pill.
Zinc
Lower plasma zinc levels have been observed in research dating as far back as 1968 14,15 in addition to more recent studies confirming this finding too. 16-20
Zinc is an essential trace element, used as a cofactor for more than 300 different enzymes, used in every cell, organ, bone, tissue, and fluid of the body. Zinc is involved in immune and skin health and is important in supporting reproduction. The World Health Organisation (WHO), states the global prevalence of zinc deficiency is a surprising 31%.
The changes which occur as a result of increased oestrogen from the oral contraceptive pill may lower blood zinc levels and also increase the amount of zinc used by bodily tissues. 21-22 When these alterations occur, the need for dietary zinc increases. 20
Although not all research demonstrated a reduced level of zinc, the majority indicated that oral contraceptives, to include lower doses, have a negative effect on the nutritional status of this mineral. 16,20,23-31 Additionally, a decrease in zinc, selenium, phosphorus and magnesium in women taking oral contraceptives was found in a recent systematic review 32 which had been associated to the duration of contraceptive use.
Therefore, when oral contraception is recommended by your health professional, supplementing zinc may be useful and is best supplemented with copper due to both minerals being antagonists, which means they compete for binding sites in the body. Excess zinc can lead to a copper deficiency and vice versa.
Folic acid
Studies have demonstrated a potential reduction in blood folate levels. 33-37. One recent systematic review and meta-analysis concluded, due to reduced blood folate concentrations associated with the use of oral contraceptives, it is necessary that women of a childbearing age to continue the use of folate supplementation whilst using the contraceptive pill. 38
Folic acid is necessary within the first 4 weeks of pregnancy in order to prevent neural tube defects. Due to the folate-depleting effects of the oral contraceptive, in 2012 there was the introduction of contraceptives that were fortified with folate to help reduce the risk of neural tube defects in pregnancies that occurred during use or shortly after the discontinuation of oral contraceptives.39,40
Some evidence has shown an increase in the rate of cervical dysplasia to cervical cancer progression and that folic acid may slow or reverse this dysplasia.41,42
Recent studies recommend all women of childbearing age taking the oral contraceptive pill should supplement with folic acid. It is recommended to take the body-ready form of 5-methyltetrahydrofolate (5-MTHF) of folic acid as some people are genetically less able to convert folic acid into this active form, and therefore is less effective. Supplementing with active 5-MTHF form of folic acid bypasses the need for conversion and therefore reassures folate stores are being replenished.
Vitamin B12
The depletion of vitamin B12 in women using oral contraceptives has been found in many studies, compared to non-users .20, 43-52 In addition to folic acid, low maternal B12 status is also considered to be a standalone risk factor for neural tube defects. 53
Vitamin B12 has many functions, such as
- Supports the blood to carry oxygen
- Essential for healthy nerves and DNA synthesis
- Supports the elimination of toxins
Animal products are a rich source of vitamin B12 and are the only vitamin that can’t be reliably supplied by a varied wholefood plant-based diet.
one recent systematic review demonstrated oral contraceptives have been found to deplete vitamin B12, therefore vitamin supplements might be beneficial when taking oral contraceptives.54.55
Vitamin E
Vitamin E has many positive health benefits, to include
- Antioxidant
- Healthy skin
- Immune function support
- Cardiovascular support
Research demonstrated that the oral contraceptive had increased markers of oxidative stress and decreased levels of vitamin E in the blood. A further study found a significant rise in the clotting activity of blood platelets when taking the oral contraceptive pill, naturally accompanying decreased blood levels of vitamin E. 56-58 Research found, supplementing with vitamin E increased vitamin E blood levels and had shown a decrease in the clotting activity of platelets.59
Daily supplementation may help to support improved levels of key nutrients
Research has shown that oral contraceptives can deplete blood levels of many essential vitamins and minerals, in addition to the above, therefore if you are required to take the oral contraceptive pill you may benefit from supplementing your diet with a daily multivitamin & mineral to support these possible negative effects.
References:
1. Theuer RC. Effect of Oral Contraceptive Agents on Vitamin and Mineral Needs: A Review. J Reprod Med. 1972; 8:13-9.
2. Berg G, Kohlmeier L, Brenner H. Effect of Oral Contraceptive Progestins on Serum Copper Concentration. Eur J Clin Nutr. 1998; 52:711-5.
3. Ghayour-Mobarhan M, Taylor A, New SA, Lamb DJ, Ferns GA. Determinants of Serum Copper, Zinc and Selenium in Healthy Subjects. Ann Clin Biochem. 2005; 42:364-75.
4. Tamura T, Picciano MF. Folate and Human Reproduction. Am J Clin Nutr 2006;83: 993-1016.
5. Prevention of Neural Tube Defects: Results of the Medical Research Council Vitamin Study. Mrc Vitamin Study Research Group. Lancet. 1991; 338:131-7.
6. Seelig MS. Increased need for magnesium with the use of combined oestrogen and calcium for osteoporosis treatment. Magnes Res 1990; 3:197-215
7. Seelig MS. Interrelationship of magnesium and estrogen in cardiovascular and bone disorders, eclampsia, migraine, and premenstrual syndrome. J Am Coll Nutr 1993; 12:442-58
8. Stanton MF, Lowenstein FW. Serum magnesium in women during pregnancy, while taking contraceptives, and after menopause. J Am Coll Nutr 1987; 6:313-9
9. Akinloye O, Adebayo T, Oguntibeju O, Oparinde D, Ogunyemi E. Effects of contraceptives on serum trace elements, calcium and phosphorus levels.West Indian Med J 2011; 60: 308-315.
10. Hameed A, Majeed T, Rauf S, Ashraf M, Jalil M, Nasrullah M, Hussan A, Noreen R. Effect of oral and injectable contraceptives on serum calcium, magnesium and phosphorus in women. J Ayub Med Coll Abbottabad 2001; 13: 24-25.
11. Olatunbosun D, Adeniyi F, Adadevoh BK. Effect of oral contraceptives on Serum magnesium levels. Int J Fertil 1974; 19: 224-226.
12. Blum M, Kitai E, Ariel Y, Schnierer M, Bograd H. Oral contraceptive lowers serum magnesium. Harefuah 1991; 121: 363-364.
13. Cowan JA. Introduction to the biological chemistry of magnesium. ed. J.A. Cowan. New York. VCH;1995.
14. Halsted JA, Hackley BM, Smith JC, Jr. Plasma-zinc and copper in pregnancy and after oral contraceptives. Lancet 1968; 2: 278-279
15. King JC. Do women using oral contraceptive agents require extra zinc? J Nutr 1987; 117: 217- 219
16. Prasad AS, Oberleas D, Moghissi KS, Stryker JC, Lei KY. Effect of Oral Contraceptive Agents on Nutrients: Ii. Vitamins. Am J Clin Nutr. 1975; 28:385-91.
17. Akinloye O, Adebayo T, Oguntibeju O, Oparinde D, Ogunyemi E. Effects of contraceptives on serum trace elements, calcium and phosphorus levels.West Indian Med J 2011; 60: 308-315.18. Briggs Mh, Briggs M, Austin J. Effects of steroid pharmaceuticals on plasma zinc. Nature 1971; 232: 480-481
19. Prema K, Ramalakshmi Ba, Babu S. Serum copper and zinc in hormonal contraceptive users. Fertil Steril 1980; 33: 267-271.
20. Fallah S, Sani Fv, Firoozrai M. Effect of contraceptive pill on the selenium and zinc status of healthy subjects. Contraception 2009; 80: 40-43.
21. King JC. Do women using oral contraceptive agents require extra zinc? J Nutr 1987; 117: 217- 219
22. Chilvers DC, Jones MM, Selby PL, et al. Effects of oral ethinyl oestradiol and norethisterone on plasma copper and zinc complexes in post-menopausal women. Hormone Metab Res 1985; 17:532-5.
23. Tyrer LB. Nutrition and the pill. J Reprod Med 1984; 29:547-50.
24. Webb JL. Nutritional effects of oral contraceptive use: a review. J Reprod Med 1980; 25: 150-156.
25. Prema K, Ramalakshmi Ba, Babu S. Serum copper and zinc in hormonal contraceptive users. Fertil Steril 1980; 33: 267-271.
26. Smith JC, Brown ED. Effects of oral contraceptive agents on trace element metabolism – a review. In: Prasad AS (ed). Trace Elements in Human Health and Disease. Vol.II, Essential and Toxic Elements. New York: Academic Press, 1976. 315-45.
27. Vir SC, Love AH. Zinc and copper nutriture of women taking oral contraceptive agents. Am J Clin Nutr 1981; 34:1479-83
28. Hinks LJ, Clayton BE, Lloyd RS. Zinc and copper concentrations in leukocytes and erythrocytes in healthy adults and the effect of oral contraceptives. J Clin Pathol 1983; 36:1016-21.
29. Powell-Beard L, Lei KY, Shenker L. Effect of long-term oral contraceptive therapy before pregnancy on maternal and fetal zinc and copper status. Obstet Gynecol 1987; 69:26-32.
30. Liukko P, Erkkola R, Pakarinen P, et al. Trace elements during 2 years’ oral contraception with low-estrogen preparations. Gynecol Obstet Invest 1988; 25:113-7.
31. Thane, C W et al : Oral contraceptives and nutritional status in adolescent British girls. Nutrition Research, 2002, 22, 449-462
32. Dante G et al. Vitamin and mineral needs during the oral contraceptive therapy: a systematic review. Int J Reprod Contracept Obstet Gynecol. 2014 Mar;3(1):1-10
33. Trowbridge M, Jr., Wadsworth R, Moffitt E. Malabsorption associated with gluten enteropathy, do oral contraceptives interfere with folate metabolism? J Maine Med Assoc 1968; 59: 240-242.
34. Paton A. Oral contraceptives and folate deficiency. Lancet 1969; 1: 418.
35. Ryser J, Farquet J, Petite J. Megaloblastic anemia due to folic acid deficiency in a young woman on oral contraceptives. Acta Haematol 1971; 45: 319-324.
36. Whitehead N, Reyner F, Lindenbaum J. Megaloblastic changes in the cervical epithelium. Association with oral contraceptive therapy and reversal with folic acid. JAMA 1973; 226: 1421-1424
37. Shojania AM. Oral contraceptives: effect of folate and vitamin B12 metabolism. Can Med Assoc J 1982; 126: 244-247
38. Shere, Mahvash, et al. “Association between use of oral contraceptives and folate status: a systematic review and meta-analysis.” Journal of Obstetrics and Gynaecology Canada 37: 430-438.
39. Castano PM, Aydemir A, Sampson-Landers C, Lynen R. The folate status of reproductive-aged women in a randomised trial of a folate-fortified oral contraceptive: dietary and blood assessments. Public health nutrition. 2014 Jun;17(6):1375-83.
40. Fruzzetti, F. Beyaz P An oral contraceptive fortified with folate Women’s Health1 (Jan 2012): 13-9.
41. Butterworth CE, Hatch KD, Gore H, et al. Improvement in cervical dysplasia associated with folic acid therapy in users of oral contraceptives. Am J Clin Nutr 1982; 35:73-82.
42. Check WA. Folate for oral contraceptive users may reduce cervical cancer risk. J Am Med Assoc 1980; 244:633-4.
43. Wilson SM, Bivins BN, Russell KA, Bailey LB. Oral Contraceptive Use: Impact on Folate, Vitamin B(6), and Vitamin B(1)(2) Status. Nutr Rev. 2011; 69:572-83.
44. Mooij PN, Thomas CM, Doesburg WH, Eskes TK. Multivitamin supplementation in oral contraceptive users. Contraception 1991; 44:277-88.
45. Lussana F, Zighetti Ml, Bucciarelli P, Cugno M, Cattane M. Blood levels of homocysteine, folate, vitamin B6 and B12 in women using oral contraceptives compared to non-users. Thromb Res 2003; 112: 37-41.
46. Shojania AM. Oral contraceptives: effect of folate and vitamin B12 metabolism. Can Med Assoc J 1982; 126: 244-247
47. Wertalik L, Metz E, Lobuglio A, Balcerzak S. Decreased Serum B 12 Levels With Oral Contraceptive Jama 1972; 221: 1371-1374.
48. Sutterlin M, Bussen S, Rieger L, Dietl J, Steck T. Serum Folate And Vitamin B12 Levels In Women Using Modern Oral Contraceptives (Oc) Containing 20 Microg Ethinyl Estradiol. Eur J Obstet Gynecol Reprod Biol 2003; 107: 57-61.
49. Riedel B, Bjorke Monsen A, Ueland P, Schneede J. Effects Of Oral Contraceptives And Hormone Replacement Therapy On Markers Of Cobalamin Status. Clin Chem 2005; 51: 778-781.
50. Shojania Am, Wylie B. The Effect Of Oral Contraceptives On Vitamin B12 Metabolism. Am J Obstet Gynecol 1979; 135: 129-134.
51. Veninga K S. Effects Of Oral Contraceptives On Vitamins B6, B12, C, And Folacin. J Nurse Midwifery 1984; 29: 386-390.
52. Hielt K, Brynskov J, Hippe E, et al. Oral contraceptives and the cobalamin (vitamin B12) metabolism. Acta Obstet Gynecol Scand 1985; 64:59-63.
53. Adams MJ Jr, Khoury MJ, Scanlon KS, Stevenson RE, Knight GJ, Haddow JE et al. Elevated Midtrimester Serum Methylmalonic Acid Levels as a Risk Factor for Neural Tube Defects. Teratology. 1995; 51:311-7.
54. Dante G et al. Vitamin and mineral needs during the oral contraceptive therapy: a systematic review. Int J Reprod Contracept Obstet Gynecol. 2014 Mar;3(1):1-10
55. Basnayake S, de Silva SV, Miller PC, Rogers S. A Trial of Daily Vitamin Supplementation as a Means of Reducing Oral Contraceptive Side Effects and Discontinuation in Sri Lanka. Contraception. 1983; 27:465-72
56. Aftergood L, Alfin-Slater R B. Oral contraceptivealpha- tocopherol interrelationships. Lipids 1974; 9: 91-96.
57. Akinsanya M, Adeniyi T, Ajayi G, Oyedele M. Effects of vitamin E and folic acid on some antioxidant enzymes activities of female Wistar rats administered combined oral contraceptives. African J Biochem Res 2010; 4: 238-242.
58. Brigg M. Letter: vitamin E status and oral contraceptives. Am J Clin Nutr 1975; 28: 436.
59. Renaud S, Ciavatti M, Perrot L, Berthezene F, Dargent D, Condamin P. Influence of vitamin E administration on platelet functions in hormonal contraceptive users. Contraception 1987; 36: 347-358.
Do you know when you are ovulating?….
The importance of tracking ovulation
Understanding and getting to know your cycles is so important, not only for women wishing to conceive but to understand your body even before you decide it’s time to start a family.
Monitoring our cycles can indicate when you’re most fertile and how that can change over the course of your menstrual cycle. For women which are ready to conceive, knowing when ovulation is approaching and being able to detect exactly when ovulation happens is key for maximising your chances of conception. Likewise, with the right training, monitoring your cycles correctly can support those who are trying to prevent pregnancy when taught correctly (rather than use synthetic birth control).
When trying to conceive, detecting ovulation is critical and this is a very short window after your period, where your egg is released and is the best time to try for a baby. To maximise your baby-making chances, it’s advised to have sex on the three days before you ovulate and on the day of (if you can!).
Detecting ovulation can be an incredibly detailed process or fairly easy depending on the tool chosen.
Methods to track ovulation explained
Ovulation Calculator
An ovulation calculator is an easy and fast way to find out when you’re ovulating. There are many websites that provide an ovulation calculator free of charge. You just need to enter the first day of your menstrual period and the length of your cycle (how many days are in your cycle) into the pre-programmed calculator. The ovulation calculator will then estimate your fertile days and is able to estimate your due date if you get pregnant during this time frame. However, if your periods are irregular, it’s wise to take your results with a pinch of salt.
Basal Body Temperature (BBT)
You can time ovulation by charting your menstrual cycle. Combining multiple methods of charting can greatly help you to determine if you are ovulating. Charting helps know if and when you may be ovulating, which will help you know the best time to conceive. In addition to detecting your most fertile days, it can help with the timing of your supplements or seed cycling, while also helping you keep on track. You can also monitor your progress. Keeping a chart, either written or online will help you to map out your entire cycle. This gives you a window into the inner workings of your fertility, especially your hormone fluctuation.
How do you use a BBT chart to detect ovulation?
This does require a little bit of dedication. You’ll need to use a digital BBT thermometer, a special type that tracks temperature changes to a tenth of a degree).
- Take your temperature:
To create an accurate basal body temperature chart, take your temperature first thing every morning at the same time (plus or minus no more than 30 minutes). Use a digital BBT thermometer as soon as you wake up. You need to have had at least three to four straight hours of sleep before taking your temperature. If you stayed up all night, or you woke up and walked around at night repeatedly, it will throw off your results. Do it while you’re still lying down and resting before you do anything else — even sitting up, talking, or taking a sip of water, to not skew results. You should use the same thermometer throughout the cycle. (If you buy a new one, start using it on day one of the next cycle.)
- Record your temperature:
Plot your temperature on the BBT chart or record the data in a BBT app. If you’re using a smart BBT thermometer, your temperature can be stored on your phone automatically. The higher your basal temperature, the more likely you are to be ovulating. Your BBT rises about half a degree immediately after ovulation, so if the increase has held steady for three days or more, it’s safe to assume that you’ve ovulated.
- Look for a pattern:
Once you have been charting for a few months you should start to detect a pattern of temperatures which includes highs and lows. You can use this information to predict when you’ll ovulate during your next cycle.
Ovulation usually happens a day or two before your BBT rises. (For instance, if your BBT increase happens on day 16 of your cycle each month, you’re probably ovulating on day 14 or 15.) Plan to have intercourse one or two days before, during, and after ovulation. (Sperm can hang around for a few days waiting for the egg to show up.)
Fertility Apps
There are plenty of fertility apps available which can help you determine when the best time to try for a baby. Usually, you will need to input your BBT and your discharge changes. These apps will learn with your cycle – the more you use them, the better!
Tests are available that include a BBT thermometer and tracking mechanism. Examples include the Femometer Vinca and Natural Cycles. The most sophisticated among them include a Bluetooth thermometer and app that allow for easier tracking.
Simply using the thermometer you have at home and an ovulation-predicting app, may be a solution as well. Some apps include Kindara, Fertility Friend, Ovia, Glow, Flo, and Clue.
What if my cycles are irregular, have PCOS, or I work night shifts?
In addition to my personal experience with PCOS, I recommend you look into OvuSense, developed by fertility specialists for use in home and clinic. OvuSense technology is backed by 3 clinical studies, 9 peer-reviewed publications, and 10 patents. OvuSense is the only fertility monitoring solution on the market with full regulatory approval in USA (510k), Europe (CE), Canada, and Australia.
The OvuSense choices
If you’re looking for the ultimate in ovulation monitoring accuracy, or you know you have an ovulatory issue, OvuCore sensor might be the choice for you.
If you’re already talking to a doctor or functional practitioner or plan to see one soon, then adding the OvuSense Pro will help screen for common ovulatory issues and track any treatment you may receive.
- Measure what matters
Unlike monitoring with luteinizing hormone (LH), by measuring the minute fluctuations in temperature caused by progesterone, OvuSense is able to both track when you are about to ovulate and confirm that you did. By measuring with OvuSense you don’t need to use other devices at home for your fertility tracking.
- Tested and Trusted
I am living proof of this! In addition to implementing nutritional therapy, OvuSense was such a valuable part of my journey whilst trying to conceive, it took out so much guesswork. Apart from my personal success with OvuSense, many users (to include my clients) have been successful and have learnt so much about their bodies.
- 8-day fertile window
OvuCore is ideal if you’ve been trying for some time, giving you 99% accuracy for confirming the exact day of ovulation, and also provides a full 8-day fertile window at the start of the next cycle.
- Live 24-hour advance ovulation prediction
OvuSense offers a range of monitors from just starting out to remote monitoring by the clinic. The unique OvuCore sensor can be used to alert you up to 24-hours before you ovulate based on your in-cycle data, meaning it works even if you have irregular cycles or PCOS. OvuCore is clinically proven to correctly predict ovulation in cycle 96% of the time.
To find out more visit ovusense.com
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Charting cervical mucus
Before you started trying for a baby, you probably paid absolutely no attention to monthly changes in your vaginal discharge. But this is actually a very important sign that your body is ready to conceive. Your vaginal discharge changes from being cloudy and quite thick or even non-existent after your period to clear and slippery, increasing in volume and wateriness as you near ovulation. What you’re looking for is the mucus that is a bit like raw egg white. An abundant watery mucus makes it easier for the sperm to swim up through the cervix to the waiting egg.
- Ovulation predictor strips
These ovulation predictor tests are very similar to pregnancy tests, but instead of telling you if you are or aren’t pregnant, they tell you when you are ovulating. These test sticks or strips react with the urine, and you will get a result based on colour changes or digital readings. One of the hormones detected by these tests is luteinizing hormone (LH), which indicates your body is trying to release an egg.
Using an ovulation test kit to help pinpoint fertile times for conception may not give you reliable results if you have polycystic ovary syndrome (PCOS). The problems with the accuracy of these tests for women with PCOS stems from what all PCOS challenges do—abnormal hormone levels.
It is important to note, if you have PCOS, you may have a constant high level or multiple peaks of luteinizing hormone or oestrogen for the expected peaks around ovulation. Therefore, results can falsely reflect whether or not you have ovulated.
- Saliva ferning test;
Saliva ferning test is not well-known, but definitely worth a go for some women. This type of ovulation tracker is an at-home test that uses a microscope to check your saliva. It relies on a phenomenon in which dried saliva may form a fern-shaped pattern when your oestrogen level is high, as can happen around the time of ovulation.
If you have a consistently high level of oestrogen due to PCOS, this test may be even less likely to be useful for predicting ovulation.
Fertility Awareness Method (FAM)
The Fertility Awareness Method (FAM) offers a natural alternative to medical contraception methods that is both safe and very effective. The Fertility Awareness Method teaches women how to develop a deep awareness of their fertility by observing their personal menstrual cycles, identifying their most fertile time, all while committing to building a respectful relationship with their body. Rather than suppress and ignore the menstrual cycle, the goal with FAM is to teach women how to recognize their hormonal signals in order to become experts on their fertility. Appropriate training by a specialist is required.
What If You’re Not Ovulating?
One of the advantages of charting is you can see whether you are ovulating. Signs on your chart that may indicate that you’re not ovulating include…
• Irregular cycles
• Cycles that are abnormally long or short
• No sustained rise in temperature
• Extremely short “luteal phase” (like less than 9 days)
• No fertile cervical mucus days (though there may be other reasons for this)
If you’re not ovulating or you are ovulating irregularly, it may indicate a possible infertility risk.
The good news is, in addition to seeking medical advice, as a fertility Nutritional Therapist, I can support you on a personal level in order to assist you on your journey whilst trying to conceive. I would love to be part of your journey. Contact me link
Balance your hormones naturally, give Seed Cycling a go…
In today’s world, stress, environmental toxins, food additives, digestive issues, food intolerances, and excessive consumption of alcohol and coffee can disrupt hormonal balance. That is why seed cycling can be such a great hormone-balancing tool. Not only can it easily be added to your diet, it’s gentle on the body, non-invasive, low in cost and delicious too!
How does seed cycling it work?
Seed cycling is a gentle way to balance your hormones throughout the two phases of your menstrual cycle using the nutrients found in seeds. Your cycle is divided into two main phases, by supporting oestrogen in the first phase and progesterone in the second phase, seed cycling can help relieve PMS, support fertility, may support pain from conditions like ovarian cysts, endometriosis, and PCOS, and regulate irregular cycles. It can be effective for women who are menstruating, pre-menopause, postpartum, and post-menopause.
The two main phases:
Follicular Phase
In a typical 28-day cycle, the follicular phase lasts from day 1 to 14 (around the time of ovulation), and this is when your body is producing oestrogen.
Oestrogen levels start low and steadily increase to prepare for ovulation. To keep oestrogen levels balanced, the use of flax seeds will provide phytoestrogens that adapt to the body’s oestrogen needs during this phase. If oestrogen levels get too high, the lignans in the flaxseeds can bind to the excess so it can be eliminated from the body. The use of pumpkin seeds provides zinc to support progesterone production in the next phase.
During this phase, it is recommended that you introduce 1 tablespoon of flaxseed and pumpkin seeds daily, which are rich in phytoestrogens, a gentle, naturally occurring form of oestrogen. <Image of Flaxseed/pumpkin seeds>
Good to know
Seeds are also rich in omega-3 fatty acids which are also beneficial during this phase to reduce inflammation and support reproductive functions. Eating 2-3 portions of wild fatty fish (such as salmon) or taking a high-quality fish oil supplement is encouraged during this phase. There are also alternatives if you are vegan such as an algae-based omega-3 supplement instead. It is thought omega-3 fatty acids may support conception through improving the ‘stickiness’ of the uterus and implantation.
The Luteal Phase
The luteal phase lasts from day 15 to 28, and during this phase, your progesterone levels steadily increase (until your period starts). This phase is brought on by a sudden drop in oestrogen once ovulation has occurred. Progesterone levels begin to steadily rise and the uterine lining begins to thicken. Oestrogen will also begin to increase to prepare for the menstrual cycle, however, an excess amount of oestrogen may result in PMS symptoms and painful periods. Progesterone is the hormone that keeps oestrogen in check, so our focus here is to encourage the body to make progesterone.
During this phase, it is beneficial to eat 1 tablespoon of sunflower and sesame seeds daily, during this time. The high levels of zinc and selenium in sesame seeds block excess oestrogen which is required to balance hormones. Sunflower seeds are high in vitamin E to support progesterone production.
Good to know
The seeds also provide quality gamma-linolenic acids (GLAs) which are also beneficial during this phase to boost progesterone and reduce inflammation. A high-quality evening primrose oil supplement can be taken during this phase as an additional support which will also support ovulation and cervical mucus to transport sperm to the egg.
Irregular or no cycle?
Ancient wisdom believes that the follicular phase should begin on a new moon and the luteal phase begins on the full moon. Although this doesn’t always happen, the theory is a woman’s typical cycle is 28 days, which is just about the length of a full lunar cycle. The belief is that we were made to be at peak fertility (ovulation) during the full moon when nights are brightest (so you can see your partner!) and low fertility (menstruation) at the new moon when nights are darkest.
We are all individuals and therefore do not always cycle following a textbook 28-day cycle. Don’t let this stop you seed cycling. If you have cycles that are irregular cycle or no period, that’s ok, just follow the cycle of the moon, taking the flax/pumpkin seeds from full moon to new moon, and the sesame/sunflower combo from new moon to full moon.
Tip: It’s best to consume seeds raw rather than roasted or seasoned. Only prepare a few days max at a time, seeds will oxidize and become less potent. Keep them in the fridge or freezer to preserve their delicate fats, and ideally grind your seeds immediately before consuming them. Sprinkle them on salads or muesli, whizz them into smoothies or make them into raw seed butters or tahini.
The four types of PCOS
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is best defined as high levels of androgens (male hormones) when all other causes of androgen excess have been ruled out.
This may lead to unpleasant symptoms such as weight gain, irregular or absent periods, difficulty falling pregnant, oily skin and/or acne, hair loss or thinning hair on the head, and unwanted body hair growth.
Despite the name, you do not actually have cysts if you have PCOS. The ovaries become enlarged and contain many fluid-filled sacs (follicles) that surround the eggs. Although it’s a condition that affects our hormones, PCOS has roots in metabolic health, inflammation, and adrenal function.
The four types of PCOS
1. Insulin resistance PCOS
This is the most common type of PCOS and is the result of high levels of insulin in the body, also known as metabolic syndrome or pre-diabetes.
Insulin resistance is what happens when the cells in your muscles, fat and liver stop responding well to insulin, which increases blood sugar levels and forces your pancreas to release even more insulin.
Higher levels of circulating insulin increase the production of androgens in women which interferes with ovulation and leads to symptoms of high androgens, resulting in PCOS symptoms noted above.
How will I know if this is me?
In addition to signs of androgen excess, insulin-resistant PCOS may also cause fatigue, brain fog, frequent thirst and urination, and weight gain around the middle. Having a test to measure insulin levels is recommended.
2. Post-pill PCOS
If symptoms of PCOS started a few months after coming off oral contraception, it may be a temporary state related to a surge of androgens that are produced as your ovaries kick back into gear.
Oral contraceptives contain an androgen-suppressing form of progestin. Even though it’s more of a temporary hormonal state, some women are given a PCOS diagnosis during this time.
How will I know if this is me?
You may be dealing with post-pill PCOS if you have ruled out insulin resistance, and started experiencing signs of higher androgens within 6 months of coming off hormonal contraceptives.
Fortunately, post-pill PCOS may heal within a few months to a year when supported with the right nutritional and lifestyle input.
3. Inflammatory PCOS
This is where chronic inflammation in the body is the primary driver of elevated androgens.
High-level inflammation stemming from an overactive immune system can stimulate the ovaries to make too many androgen hormones, which can interfere with ovulation and lead to irregular periods.
How will I know if this is me?
If you have inflammatory PCOS you will not experience insulin resistance or be in the temporary post-pill phase. However, you may experience other signs related to high levels of inflammation, such as:
- Persistent fatigue that isn’t remedied with sleep;
- IBS-type bowel irregularities
- Headaches
- Joint pain
- Skin conditions such as eczema, hives or psoriasis
4. Adrenal PCOS
The final type of PCOS is not driven by insulin resistance, hormonal contraceptive use, or inflammation, but rather the body’s response to stress.
With Adrenal PCOS you will either experience high levels of stress, or your body is reacting abnormally to stress. In either case, you will have high levels of DHEA (an androgen produced in the adrenal glands) and normal levels of other androgens produced in the ovaries (such as testosterone and androstenedione).
How will I know if this is me?
If you have ruled out insulin resistance, and testing shows only your DHEAS is elevated and not your other androgens, then you are most likely dealing with adrenal PCOS.
If you feel you may be affected by PCOS and would like some further guidance, please feel free to get in touch, I am here to support you as this can be an overwhelming journey. Contact Me
