Acupuncture promising for infertility in PCOS
10 April 2009
Acupuncture may be useful in combating infertility among women with polycystic ovary syndrome (PCOS), Australian research suggests.
In preliminary results from the world’s first randomised controlled trial of acupuncture for PCOS, most of the treated women (aged 18 to 35) restored their menstrual cycle and several became pregnant. Around 108 women from Sydney and from Guangzhou, China, all of whom had no periods, were given either true or sham acupuncture.
Chief investigator Dr Danforn Lim, research medical scientist at the Chinese Medicine Clinical Research Centre, Liverpool Hospital, NSW, said 70 per cent of the women had their periods return for 3 consecutive months.
‘Interestingly, 9 patients [in China] went from having no periods to getting their periods back during treatment and then falling pregnant,’ he said.
One Australian woman in an earlier study also became pregnant despite the patients being warned to use contraception because some acupuncture points should be avoided in pregnant women.
The early study results were presented at the annual scientific meeting of the Royal Australian and New Zealand College of Obstetricians and Gynaecologists in Auckland last week.
Reproduced with kind permission from Medical Observer Weekly.
Sunday, December 5, 2010
Tuesday, November 23, 2010
Endometriosis & Polycystic Ovarian Syndrome (PCOS)
What is Endometriosis & PCOS
Endometriosis is the presence of endometrial cells (which make up the lining of the uterus) outside the uterus in the pelvic cavity
Polycystic Ovarian Syndrome (PCOS) is a complicated condition that affects a women's menstrual cycle, fertility, hormones and insulin production.
The Clinical Symptoms Of PCOS
Delayed or absent menstruation or dysfunctional uterine bleeding
Infertility
Hirsutism
Obesity
Overgrowth of uterine lining
Enlarged cystic ovaries
What you can do!
Lose some weight if you need
Increase essential fatty acids
Eat a wide range of fruits, vegetables, low-fat protein such as chicken, fish & beans
Balance your blood sugar by limiting your carbohydrate intake. Eat healthy carbs such as wholegrain
Get plenty of antioxidant nutrients from foods and supplements. They fight inflammation, which can exacerbate PCOS
Get regular exercise to increase your metabolism. Aim for half and hr every day
Reduce stress levels. Stress stimulates more production of hormones. Try yoga, meditation or a warm bath
See an acupuncturist. Acupuncture helps balance hormones including LH, FSH and testosterone.
What are the symptoms of Endometriosis?
Common symptoms are: menstrual cramps, difficult or painful intercourse, prolonged menstrual bleeding, lower back pain, irregular bowel movements, nausea and vomiting in severe cases. Not everyone who has endo experiences menstrual pain.
The main Causes of Endometriosis
No one really knows what causes endometriosis
From what we understand it can be excess estrogen production, immune system weakness and retrograde menstruation (blood and tissue flowing back into the fallopian tubes)
Clinical Symptoms of Endometriosis
Menstrual cramps, painful periods, heavy periods, severe ovulation cramps, difficult or painful intercourse, prolonged menstrual bleeding, lower back pain, irregular bowel movements, or painful bowel movements, lower back pain, nausea and vomiting in severe cases & ovarian cysts and infertility.
How can Acupuncture & Chinese Medicine help?
Acupuncture & Chinese Medicine
Important goal of acupuncture for endometriosis is to achieve and to maintain maximum uterine blood flow.
Reduce inflammation and improve blood flow in the pelvic area
Reduce over active immune response
Achieve optimal balance and health for fertility
Chinese Medicine is generally prescribed during your period.
It helps to reduce painful periods and cramps and improve blood flow.
What can you do?
Much of what you can do to tame endometriosis is aimed at reducing exposure to excess estrogen, supporting the liver (as it breaks down estrogen) and improving circulation.
See an acupuncturist to clear inflammation and improve blood flow in your pelvic area
Include omega 3 fatty acids in your diet to fight inflammation and improve blood flow
Take evening primrose oil, eat fruits rich in Vitamin C and bioflavonoid, and avoid hydrogenated fats to combat inflammation
Avoid too many estrogen producing foods such as tofu, soy products and edamame. Their phystoestrogens can make endometriosis and fibroids worse.
Improve your blood flow by avoiding strenuous exercise during your period (gentle or moderate is good). Use pads instead of tampons which can interfere with blood flood
Avoid alcohol, whilst it may feel as though it relieves tension/stress it will worsen hormonal imbalances.
Laugh
Endometriosis is the presence of endometrial cells (which make up the lining of the uterus) outside the uterus in the pelvic cavity
Polycystic Ovarian Syndrome (PCOS) is a complicated condition that affects a women's menstrual cycle, fertility, hormones and insulin production.
The Clinical Symptoms Of PCOS
Delayed or absent menstruation or dysfunctional uterine bleeding
Infertility
Hirsutism
Obesity
Overgrowth of uterine lining
Enlarged cystic ovaries
What you can do!
Lose some weight if you need
Increase essential fatty acids
Eat a wide range of fruits, vegetables, low-fat protein such as chicken, fish & beans
Balance your blood sugar by limiting your carbohydrate intake. Eat healthy carbs such as wholegrain
Get plenty of antioxidant nutrients from foods and supplements. They fight inflammation, which can exacerbate PCOS
Get regular exercise to increase your metabolism. Aim for half and hr every day
Reduce stress levels. Stress stimulates more production of hormones. Try yoga, meditation or a warm bath
See an acupuncturist. Acupuncture helps balance hormones including LH, FSH and testosterone.
What are the symptoms of Endometriosis?
Common symptoms are: menstrual cramps, difficult or painful intercourse, prolonged menstrual bleeding, lower back pain, irregular bowel movements, nausea and vomiting in severe cases. Not everyone who has endo experiences menstrual pain.
The main Causes of Endometriosis
No one really knows what causes endometriosis
From what we understand it can be excess estrogen production, immune system weakness and retrograde menstruation (blood and tissue flowing back into the fallopian tubes)
Clinical Symptoms of Endometriosis
Menstrual cramps, painful periods, heavy periods, severe ovulation cramps, difficult or painful intercourse, prolonged menstrual bleeding, lower back pain, irregular bowel movements, or painful bowel movements, lower back pain, nausea and vomiting in severe cases & ovarian cysts and infertility.
How can Acupuncture & Chinese Medicine help?
Acupuncture & Chinese Medicine
Important goal of acupuncture for endometriosis is to achieve and to maintain maximum uterine blood flow.
Reduce inflammation and improve blood flow in the pelvic area
Reduce over active immune response
Achieve optimal balance and health for fertility
Chinese Medicine is generally prescribed during your period.
It helps to reduce painful periods and cramps and improve blood flow.
What can you do?
Much of what you can do to tame endometriosis is aimed at reducing exposure to excess estrogen, supporting the liver (as it breaks down estrogen) and improving circulation.
See an acupuncturist to clear inflammation and improve blood flow in your pelvic area
Include omega 3 fatty acids in your diet to fight inflammation and improve blood flow
Take evening primrose oil, eat fruits rich in Vitamin C and bioflavonoid, and avoid hydrogenated fats to combat inflammation
Avoid too many estrogen producing foods such as tofu, soy products and edamame. Their phystoestrogens can make endometriosis and fibroids worse.
Improve your blood flow by avoiding strenuous exercise during your period (gentle or moderate is good). Use pads instead of tampons which can interfere with blood flood
Avoid alcohol, whilst it may feel as though it relieves tension/stress it will worsen hormonal imbalances.
Laugh
Tuesday, November 16, 2010
PCOS Diet and Food Plan
ANGEA FERTILITY CLINIC
Treatment depends on the severity of the condition. For both Western and Chinese medicine the first line of treatment is diet and weight control. With some women, reducing insulin levels and improving insulin sensitivity through weight loss, a low glycemic diet and exercise may restore normal ovulation. For more severe cases, Western treatment may also include fertility drugs, insulin regulating drugs and, in some cases, assisted reproductive therapies like In vitro fertilization.
The Chinese approach is to treat the underlying condition that is causing the hormonal imbalance as well as to alleviate symptoms. Typically a personalized treatment plan to rebalance hormones and regulate the menstrual period takes at least 6 months.
As mentioned diet and lifestyle play a crucial role in treating PCOS. The goal is to regulate the blood sugar, decrease insulin resistance and improve glucose metabolism. This will help to stabilize insulin levels, moods and weight. Following an anti inflammatory, low glycemic diet can keep your blood sugar stable, improve insulin sensitivity, and reduce phlegm.
TEN TIPS TO KICKSTART YOUR PCOS DIET
1. Eat low Glycemic Index (GI) carbohydrates such as vegetables and whole grains. It is very important for women with PCOS to completely avoid refined carbohydrates including sugar, white flour, whole wheat flour and products made from them eg pasta, breads, desserts, lollies, soft drinks)
2. Keep your blood sugar stable with a daily schedule of meals and snacks every three to five hours that includes some protein and good fats (for example some nuts/nut butter, seeds/seed butter, hardboiled egg, hummus dip). Protein foods take up to 5 hours to digest while carbohydrate foods digest within 30 minutes.
3. Eat at least five servings a day of vegetables including two of leafy greens
4. Have a daily serving of legumes like black beans or lentils.
5. Enjoy grass or pasture fed (organic) meat up to three times a week
6. Eat at least three daily servings of fruits like berries --which have a lower glycemic impact eAch fruit as part of a meal or with a protein.
7. Limit or eliminate milk and dairy as these can aggravate internal dampness. If you do have dairy have only non homogenized full fat milk
8. Pay careful attention to portion sizes in order to moderate glucose load and minimize insulin resistance
9. Add one or two Tbsp of cinnamon on cereal each morning to help decrease insulin resistance.
10. Include prebiotic and probiotic foods which promote the growth of beneficial bacteria in the intestinal tract. Prebiotics are found in whole grains, onions, bananas, garlic, honey, leeks, artichokes and some fortified foods. Probiotic foods are found in fermented foods (sauerkraut, live culture yogurt, kim chi, miso).
In addition get your heart rate up with at least 30 minutes of vigorous exercise every day. Studies have shown that exercise can reverse diabetes and improve insulin sensitivity as well as help with weight control.
Just losing five to ten percent of your body weight, if you are overweight, can restore your menstrual periods and reduce distressing symptoms like facial hair and acne. However it is important not to exercise too hard. Over exercise depletes your yin and can raise your testosterone levels. This is not the time to start you marathon training. Balance is the key!
ANGEA FERTILITY CLINIC
The essence of research and ancient practice is that healthy eating for fertility is based on a natural, whole foods, plant based, anti-inflammatory diet that includes the following:
Whole Foods
Whole foods are minimally processed and refined as little as possible before being eaten. Whole foods provide maximum nutrients, fiber, enzymes, antioxidants and taste without added artificial flavours,
colours, preservatives, sweeteners or trans fats. Whole foods are simple, local, unrefined foods, where processing is limited to enhancing digestibility (soaking, fermenting) or to food preservation such as canning, smoking, curing and drying.
Slow Carbs
Slow carbohydrates are a group of carbohydrates that are slowly digested causing a slower and lower rise in blood sugar after being eaten. They include beans, peas, lentils, whole grains and most
vegetables. Eating slow carbs help to minimize insulin resistance, regulate blood sugar, improve fertility and prevent gestational diabetes.
Plant Based Foods
Plant based foods include a rainbow of high fibre, high antioxidant fruits and vegetables, legumes, nuts, seeds and whole grains. A plant based diet means that most (but not necessarily all) of the diet is
based on plant foods and is associated with health promotion, disease prevention and longevity around the world. It may be vegan, vegetarian or include small amounts of meat, fish, poultry, eggs and dairy.
High Antioxidant Foods
High antioxidant fruits, vegetables, herbs and spices help to decrease oxidative stress and cellular inflammation associated with decreased fertility. Organic produce has been shown to be higher in antioxidants.
Healthy Fats
Healthy fats and oils that are pressed (slow, low temperature & unrefined - free of chemical solvents) expressed? (suggests expeller-pressed oils are unrefined, which is not the case) naturally from whole plant foods (coconuts, nuts, seeds, avocado, olives) and found in wild, deep sea, short-lived fish. Healthy fats combat cellular inflammation, and improve hormonal sensitivity.
High Quality Dairy
Small amounts of full fat (non-homogenized) dairy products – particularly live culture plain yogurt and kefir, and high quality artisan (naturally fermented) organic cheese – as these are associated with increased fertility.
Healthy Weight
Weight balance, through attention to balanced diet, portion size, daily exercise and mindful eating. Weight balance for optimal fertility includes a healthy body mass index (BMI) between 20 and 25 and a waist circumference (WC) of less than 35” for women and less than 40” for men.
Mindful Eating
Mindful eating as a way of eating that can help you slow down and tune in to your body, mind and spirit. It offers a daily way to practice mindfulness (paying attention, on purpose, in the present moment, without judgment), which has been shown to be helpful to manage stress, blood sugar, blood pressure, anxiety, depression and unbalanced (disordered) eating.
This food guide gives guidelines as to minimum amounts of foods to eat from each of the different food groups in order to achieve a diet that is balanced for optimal fertility. The key is choosing the highest quality foods in each of the food groups.
Food Group Servings per Day Serving Size Best Fertility Choices
Whole Grains* ** 6 – 11 ½ cup cooked grains
¾ cup cold cereal
1 slice bread or ½ tortilla
3 cups popcorn Whole oats, barley, buckwheat, bulgur, whole rye, quinoa, brown rice, millet, wild rice, amaranth, triticale, corn, millet, rice tortillas, popcorn, wheat/spelt/kamut berries, farro, sprouted wheat, corn tortillas, high fibre cereals.
Vegetables 4 or more ½ cup raw or cooked
1 cup raw greens (salad) Local, seasonal, fresh, frozen, coloured.
Include at least 1 serving of leafy greens (kale, chard, rapini, dandelion, spinach, romaine lettuce).
Fruit* 3 or more ½ cup raw or 1 small fruit Local, seasonal, fresh, frozen berries
Tree: apples, pears, peaches
Citrus: oranges, grapefruits, kiwi
Protein Foods 3 – 4 1 cup beans (legumes)
2 Tbsp. nut or seed butter
¼ cup nuts or seeds
2 eggs
60 – 90 grams meat, poultry, fish Dried beans and peas, lentils
Mackerel, sardines, wild salmon, halibut, Almond/hazelnut butter, sunflower seed butter
Almonds, pumpkin seeds, hemp hearts
Free range organic poultry and eggs
Grass fed organic meat.
Calcium Rich Foods** 6 – 8 (maximum of one serving of dairy) 1 cup greens
75 g canned sardines or pacific salmon
¼ cup almonds or sesame seeds
1 Tbsp. blackstrap molasses
1 cup legumes
½ cup milk or fortified grain beverage
½ cup yogurt or 1 oz. cheese Raw almonds, almond butter, sesame seeds, walnuts, hazelnuts
Broccoli, Chinese greens, nettles Notes: Cabbage family (cabbage, broccoli,
Unsulphured blackstrap molasses
Sea vegetables (nori, wakame, kombu)
Navy beans, white beans
Organic whole fat milk, yogurt, cheese.
Fats 3 - 6 ¼ cup nuts or seeds
1 Tbsp. oil or
2 Tbsp ground flax/hemp/Salba
½ avocado
3 oz fish Walnuts, butternuts, avocado
Olives, extra virgin olive oil
Ground flax/flax oil
Ground hemp/hemp oil
Salba
Mackerel, sardines, wild salmon
Herbs, spices, condiments Unlimited except for salt Small amounts of unrefined sea salt Cayenne, cinnamon, lemon juice, miso paste. pepper, nutrirional yeast, tumeric, organic vinegar.
*For weight loss and PCOS, have a maximum of 6 servings of whole grains and 3 small servings of fruit/day. Avoid all flour, sugar.
**For endometriosis, choose wheat free dairy free choice
The Fertility Sample Meal Plan is offered as a guide to help move your diet in a healthier direction. It incorporates all the nutritional recommendations for increasing fertility (low glycemic index, high fiber, high nutrient density, and plant based protein)
Menu Week 1:
Sunday
Breakfast: Whole grain/Rye or yeast free bread with hommus or avacado
Lunch: Miso Soup with fresh veggies.
Dinner: Cumin chicken with tzatziki
Monday
Breakfast: Whey Protein with water and fresh blueberries
Lunch: Warm Chicken salad, or tofu with veggies
Dinner: Salmon and seasonal vegetables
Tuesday
Breakfast: Whole grain bread with fresh avacado/lemon, mushrooms and tomatoes
Lunch: salmon salad, raw assorted veggies or stirfry
Dinner: Soup with legumes and vegetables
Wednesday
Breakfast: Poached eggs on wholegrain toast
Lunch: Curry tempeh and veggies or lentils
Dinner: Creamy carrot and parsnip soup, side salad with chickpeas (oil and vinegar dressing)
Thursday
Breakfast: Rolled Oats with ground flaxseed, fresh berries, plain yogurt
Lunch: creamy carrot and parsnip soup with side salad or miso soup with fresh veggies
Dinner: Asian inspired stir fry with fresh vegetables
Friday
Breakfast: Fresh smoothie with protein
Lunch: Miso soup with fresh vegetables, or stir fry
Dinner: Pizza (artichokes, feta, sundried tomatoes) and veggie plate
Saturday
Breakfast: Scrambled eggs
Lunch: Fresh Home Made soup
Dinner: Salmon or Teriyaki chicken with fresh vegetables and spinach
CHICKEN CUMIN
Ingredient List & Amounts:
1 lb. (450 g) boneless chicken breasts, skinned and cut into strips
1 Tbsp. extra virgin olive oil
1 Tbsp. crushed garlic
1 medium red onion, diced
3 tsp. ground cumin
1 Tbsp. fresh dill, finely chopped
juice of ½ a lemon
½ tsp. salt and ¼ tsp. black pepper
½ English cucumbers, with skin, finely chopped
2 tomatoes, diced
½ cup (120 ml) tzatziki
2 cups (475 ml) lettuce, shredded
4 whole wheat pita pockets, cut into halves
Instructions:
• In a large skillet, over medium heat
• SAUTÉ onion and garlic in olive oil for 3 minutes
• ADD chicken strips and SEASON with cumin, dill, salt and pepper SAUTÉ for 10 minutes
• ADD lemon juice (and a little water if mixture is dry)
COOK until chicken is done, about 7 minutes SET aside
• WARM pita pockets slightly in a toaster
• OPEN gently and STUFF first with shredded lettuce
• FOLLOWED by chicken mixture, cucumber and tomatoes
• DRIZZLE with tzatziki (about 1 Tbsp. for each half)
Notes: Dairy free: Use organic mayonnaise (Spectrum brand) instead of tzatiki.
Wheat free: Use rice or corn tortillas
PARSNIP SOUP Wheat and Dairy Free
Serves 4
Ingredient List & Amounts: 2 Tbsp. extra virgin olive oil
1 large yellow onion, chopped
2 Tbsp. crushed garlic
½ tsp. cumin
1 tsp. paprika
1 Tbsp. grated fresh ginger
1 tsp. salt
3 large parsnips, washed and chopped, peeling optional
2 medium carrots, washed and chopped, peeling optional
1 medium garnet yam, peeled and chopped
4 cups vegetable or chicken broth
1 Tbsp. chopped cilantro for garnish
Instructions:
• In a large soup pot over medium heat SAUTÉ onion and garlic in oil for 5 minutes
ADD cumin, paprika, ginger and salt, and continue to SAUTÉ for 2 minute
• ADD chopped vegetables and
• COOK for 5 minutes, STIRRING frequently
• ADD broth and bring to a boil.
• REDUCE heat and SIMMER until vegetables are tender ca 25 minutes
• BLEND one half of soup, until smooth, in food processor or blender
• RETURN to soup pot and gently re-heat
• SERVE with chopped cilantro and freshly ground pepper
Chili is comfort food and taste great in any season. Serve with a slice of wholegrain bread for dipping. Use 100% Buckwheat bread for a wheat free alternative. Leftover chili can be frozen and kept for up to 3 months.
Morrocaon Chickpea and millet soup
Serves 4
Ingredient List & Amounts:
• 2 tbsp. olive oil
1 medium onion, diced
2 cloves garlic, minced
1 cup celery, diced
1 cup yam, peeled and diced
1 cup cooked chickpeas
½ cup raw millet
1 ½ tsp. ground cumin
¼ tsp. turmeric
¼ tsp. nutmeg
3 lemon slices
4 cups water
1 tsp. salt
Pinch of pepper
2 tbsp. cilantro, chopped
Instructions:
• Sauté onion, garlic, and celery in olive oil over medium heat for 5 minutes or until onion is soft. Add yams, chickpeas, millet, cumin, turmeric, nutmeg, lemon slices, water, salt and pepper. Bring to a boil, reduce heat and simmer for 20 minutes or until yams and millet are cooked.
Morrocan Lentils
Wheat and Dairy Free
Serves 4
Ingredient List & Amounts:
• 4 cups filtered water
2 cups organic lentils, rinsed and picked over
1 large yellow onion, chopped coarsely
6 tbsp extra virgin olive oil plus
1 tsp sea salt
1 (14.5 ounces) can diced tomatoes
1 bunch fresh parsley, finely chopped
3 tbsp garlic, minced
1 large bay leaf
1 tsp cayenne
Instructions:
• BRING water to boil.
• ADD lentils, onion, half of the oil, and sea salt.
• SIMMER mixture for 45 minutes over low heat and then
• ADD the rest of the ingredients and
• SIMMER for another 20 minutes.
• REMOVE bay leaf before serving
Miso Soup with Chilled soba noodles
Soba Noodles are made from 100% Buckwheat Flour, or blended with wheat and sometimes kamut. Use ones made with 100% Buckwheat flour for a wheat free meal. In this recipe you can set aside some noodles and dressing for the next day’s lunch. Add some crunchy seasonal vegetables and ENJOY
Wheat and Dairy Free Serves 4
Ingredient List & Amounts:
DRESSING
• 3 Tbsp. tahini 1 Tbsp. Wheat Free Tamari soy sauce
2 Tbsp. lemon juice
1 Tbsp. fresh ginger root, grated
1 Tbsp. honey
Cayenne pepper to taste
NOODLES
• 8 oz. (225 g) soba noodles (look for 100% buckwheat)
2 cups (475 mL) shelled edamame (green soybeans), thawed if frozen
1 large carrot, thinly sliced
4 green onions, chopped
1 Tbsp. Gomashio
Instructions:
• In a large pot with salted boiling water,
• ADD soba noodles, STIRRING gently
• COOK 3 minutes or until al dente
• STIR IN soybeans and carrots
• RETURN to boil andCOOK 2 – 4 minutes until tender, don’t over cook
• DRAIN and PLACE in medium bowl to CHILL
• While noodles are CHILLING
• WHISK together all the dressing ingredients
• POUR over chilled noodles and TOSS
Spring Pea Soup
Ingredient List & Amounts:
• 2 tbsp. extra virgin olive oil
1 medium white onion, finely chopped
2 cups (475 ml) vegetable broth
1.5 lbs (680 grams) frozen peas
1 cup (240 ml) fresh mint, chopped
Water to thin soup while blending
Instructions:
• In a medium pot over medium heat
• onions in olive oil until soft
• ADD the peas and mint and STIR until coated.
• ADD broth and SIMMER for 7 minutes
• REMOVE from heat
• TO BLENDPLACE the soup in a blender and COVER top with a dishtowel
BLEND until smooth, starting on LOW speed and slowly increasing
CAUTION: hot liquid will expand
• SEASON with salt and pepper and drizzle of lemon juice or Balsamic Vinegar
Kamut is ancient Egyptian wheat from 4000 BC. It is 30% higher in protein and richer in magnesium, zinc, and vitamin E. It is great served either hot or cold. Cook lots of extra for freezing in individual size containers or zip lock bags for quick meal preparation.
Dairy Free
Serves 4
Ingredient List & Amounts:
• 1 cup (200 grams) Kamut Berries, soaked overnight or for a few hours
1 cup (200 grams) Brown Basmati Rice, uncooked and well rinsed
• 2 Tbsp. extra virgin olive oil
1 medium yellow onion, finely chopped
2 cloves of garlic, minced
¼ tsp. ground allspice
¼ - ½ tsp. ground cinnamon
½ cup dried currants
1 medium carrot, diced
1 small red pepper, diced
½ cup (50 grams) dry roasted Almonds, chopped
2 medium Roma tomatoes, chopped
½ bunch Italian parsley, finely chopped
Instructions:
• COOK the soaked and drained Kamut Berries in 3 cups of lightly salted water for 25 – 35 minutes or until tender but a bit chewy. DRAIN well
COOK the Brown Basmati Rice in 2 cups of lightly salted water for 40 minutes.
• In a skillet over medium heat
SAUTÉ onion and garlic in olive oil until tender
ADD allspice, cinnamon and currants and COOK for 2 minutes
ADD carrots and red pepper and COOK for 3 minutes (vegetables should be crunchy)
REMOVE from heat and LET COOL.
In a large bowl
COMBINE cooled Kamut Berries, Rice and Vegetable mixture
ADD almonds, tomatoes and parsley
TOSS with Lemon Honey Vinaigrette (as much or little as you want),
Treatment depends on the severity of the condition. For both Western and Chinese medicine the first line of treatment is diet and weight control. With some women, reducing insulin levels and improving insulin sensitivity through weight loss, a low glycemic diet and exercise may restore normal ovulation. For more severe cases, Western treatment may also include fertility drugs, insulin regulating drugs and, in some cases, assisted reproductive therapies like In vitro fertilization.
The Chinese approach is to treat the underlying condition that is causing the hormonal imbalance as well as to alleviate symptoms. Typically a personalized treatment plan to rebalance hormones and regulate the menstrual period takes at least 6 months.
As mentioned diet and lifestyle play a crucial role in treating PCOS. The goal is to regulate the blood sugar, decrease insulin resistance and improve glucose metabolism. This will help to stabilize insulin levels, moods and weight. Following an anti inflammatory, low glycemic diet can keep your blood sugar stable, improve insulin sensitivity, and reduce phlegm.
TEN TIPS TO KICKSTART YOUR PCOS DIET
1. Eat low Glycemic Index (GI) carbohydrates such as vegetables and whole grains. It is very important for women with PCOS to completely avoid refined carbohydrates including sugar, white flour, whole wheat flour and products made from them eg pasta, breads, desserts, lollies, soft drinks)
2. Keep your blood sugar stable with a daily schedule of meals and snacks every three to five hours that includes some protein and good fats (for example some nuts/nut butter, seeds/seed butter, hardboiled egg, hummus dip). Protein foods take up to 5 hours to digest while carbohydrate foods digest within 30 minutes.
3. Eat at least five servings a day of vegetables including two of leafy greens
4. Have a daily serving of legumes like black beans or lentils.
5. Enjoy grass or pasture fed (organic) meat up to three times a week
6. Eat at least three daily servings of fruits like berries --which have a lower glycemic impact eAch fruit as part of a meal or with a protein.
7. Limit or eliminate milk and dairy as these can aggravate internal dampness. If you do have dairy have only non homogenized full fat milk
8. Pay careful attention to portion sizes in order to moderate glucose load and minimize insulin resistance
9. Add one or two Tbsp of cinnamon on cereal each morning to help decrease insulin resistance.
10. Include prebiotic and probiotic foods which promote the growth of beneficial bacteria in the intestinal tract. Prebiotics are found in whole grains, onions, bananas, garlic, honey, leeks, artichokes and some fortified foods. Probiotic foods are found in fermented foods (sauerkraut, live culture yogurt, kim chi, miso).
In addition get your heart rate up with at least 30 minutes of vigorous exercise every day. Studies have shown that exercise can reverse diabetes and improve insulin sensitivity as well as help with weight control.
Just losing five to ten percent of your body weight, if you are overweight, can restore your menstrual periods and reduce distressing symptoms like facial hair and acne. However it is important not to exercise too hard. Over exercise depletes your yin and can raise your testosterone levels. This is not the time to start you marathon training. Balance is the key!
ANGEA FERTILITY CLINIC
The essence of research and ancient practice is that healthy eating for fertility is based on a natural, whole foods, plant based, anti-inflammatory diet that includes the following:
Whole Foods
Whole foods are minimally processed and refined as little as possible before being eaten. Whole foods provide maximum nutrients, fiber, enzymes, antioxidants and taste without added artificial flavours,
colours, preservatives, sweeteners or trans fats. Whole foods are simple, local, unrefined foods, where processing is limited to enhancing digestibility (soaking, fermenting) or to food preservation such as canning, smoking, curing and drying.
Slow Carbs
Slow carbohydrates are a group of carbohydrates that are slowly digested causing a slower and lower rise in blood sugar after being eaten. They include beans, peas, lentils, whole grains and most
vegetables. Eating slow carbs help to minimize insulin resistance, regulate blood sugar, improve fertility and prevent gestational diabetes.
Plant Based Foods
Plant based foods include a rainbow of high fibre, high antioxidant fruits and vegetables, legumes, nuts, seeds and whole grains. A plant based diet means that most (but not necessarily all) of the diet is
based on plant foods and is associated with health promotion, disease prevention and longevity around the world. It may be vegan, vegetarian or include small amounts of meat, fish, poultry, eggs and dairy.
High Antioxidant Foods
High antioxidant fruits, vegetables, herbs and spices help to decrease oxidative stress and cellular inflammation associated with decreased fertility. Organic produce has been shown to be higher in antioxidants.
Healthy Fats
Healthy fats and oils that are pressed (slow, low temperature & unrefined - free of chemical solvents) expressed? (suggests expeller-pressed oils are unrefined, which is not the case) naturally from whole plant foods (coconuts, nuts, seeds, avocado, olives) and found in wild, deep sea, short-lived fish. Healthy fats combat cellular inflammation, and improve hormonal sensitivity.
High Quality Dairy
Small amounts of full fat (non-homogenized) dairy products – particularly live culture plain yogurt and kefir, and high quality artisan (naturally fermented) organic cheese – as these are associated with increased fertility.
Healthy Weight
Weight balance, through attention to balanced diet, portion size, daily exercise and mindful eating. Weight balance for optimal fertility includes a healthy body mass index (BMI) between 20 and 25 and a waist circumference (WC) of less than 35” for women and less than 40” for men.
Mindful Eating
Mindful eating as a way of eating that can help you slow down and tune in to your body, mind and spirit. It offers a daily way to practice mindfulness (paying attention, on purpose, in the present moment, without judgment), which has been shown to be helpful to manage stress, blood sugar, blood pressure, anxiety, depression and unbalanced (disordered) eating.
This food guide gives guidelines as to minimum amounts of foods to eat from each of the different food groups in order to achieve a diet that is balanced for optimal fertility. The key is choosing the highest quality foods in each of the food groups.
Food Group Servings per Day Serving Size Best Fertility Choices
Whole Grains* ** 6 – 11 ½ cup cooked grains
¾ cup cold cereal
1 slice bread or ½ tortilla
3 cups popcorn Whole oats, barley, buckwheat, bulgur, whole rye, quinoa, brown rice, millet, wild rice, amaranth, triticale, corn, millet, rice tortillas, popcorn, wheat/spelt/kamut berries, farro, sprouted wheat, corn tortillas, high fibre cereals.
Vegetables 4 or more ½ cup raw or cooked
1 cup raw greens (salad) Local, seasonal, fresh, frozen, coloured.
Include at least 1 serving of leafy greens (kale, chard, rapini, dandelion, spinach, romaine lettuce).
Fruit* 3 or more ½ cup raw or 1 small fruit Local, seasonal, fresh, frozen berries
Tree: apples, pears, peaches
Citrus: oranges, grapefruits, kiwi
Protein Foods 3 – 4 1 cup beans (legumes)
2 Tbsp. nut or seed butter
¼ cup nuts or seeds
2 eggs
60 – 90 grams meat, poultry, fish Dried beans and peas, lentils
Mackerel, sardines, wild salmon, halibut, Almond/hazelnut butter, sunflower seed butter
Almonds, pumpkin seeds, hemp hearts
Free range organic poultry and eggs
Grass fed organic meat.
Calcium Rich Foods** 6 – 8 (maximum of one serving of dairy) 1 cup greens
75 g canned sardines or pacific salmon
¼ cup almonds or sesame seeds
1 Tbsp. blackstrap molasses
1 cup legumes
½ cup milk or fortified grain beverage
½ cup yogurt or 1 oz. cheese Raw almonds, almond butter, sesame seeds, walnuts, hazelnuts
Broccoli, Chinese greens, nettles Notes: Cabbage family (cabbage, broccoli,
Unsulphured blackstrap molasses
Sea vegetables (nori, wakame, kombu)
Navy beans, white beans
Organic whole fat milk, yogurt, cheese.
Fats 3 - 6 ¼ cup nuts or seeds
1 Tbsp. oil or
2 Tbsp ground flax/hemp/Salba
½ avocado
3 oz fish Walnuts, butternuts, avocado
Olives, extra virgin olive oil
Ground flax/flax oil
Ground hemp/hemp oil
Salba
Mackerel, sardines, wild salmon
Herbs, spices, condiments Unlimited except for salt Small amounts of unrefined sea salt Cayenne, cinnamon, lemon juice, miso paste. pepper, nutrirional yeast, tumeric, organic vinegar.
*For weight loss and PCOS, have a maximum of 6 servings of whole grains and 3 small servings of fruit/day. Avoid all flour, sugar.
**For endometriosis, choose wheat free dairy free choice
The Fertility Sample Meal Plan is offered as a guide to help move your diet in a healthier direction. It incorporates all the nutritional recommendations for increasing fertility (low glycemic index, high fiber, high nutrient density, and plant based protein)
Menu Week 1:
Sunday
Breakfast: Whole grain/Rye or yeast free bread with hommus or avacado
Lunch: Miso Soup with fresh veggies.
Dinner: Cumin chicken with tzatziki
Monday
Breakfast: Whey Protein with water and fresh blueberries
Lunch: Warm Chicken salad, or tofu with veggies
Dinner: Salmon and seasonal vegetables
Tuesday
Breakfast: Whole grain bread with fresh avacado/lemon, mushrooms and tomatoes
Lunch: salmon salad, raw assorted veggies or stirfry
Dinner: Soup with legumes and vegetables
Wednesday
Breakfast: Poached eggs on wholegrain toast
Lunch: Curry tempeh and veggies or lentils
Dinner: Creamy carrot and parsnip soup, side salad with chickpeas (oil and vinegar dressing)
Thursday
Breakfast: Rolled Oats with ground flaxseed, fresh berries, plain yogurt
Lunch: creamy carrot and parsnip soup with side salad or miso soup with fresh veggies
Dinner: Asian inspired stir fry with fresh vegetables
Friday
Breakfast: Fresh smoothie with protein
Lunch: Miso soup with fresh vegetables, or stir fry
Dinner: Pizza (artichokes, feta, sundried tomatoes) and veggie plate
Saturday
Breakfast: Scrambled eggs
Lunch: Fresh Home Made soup
Dinner: Salmon or Teriyaki chicken with fresh vegetables and spinach
CHICKEN CUMIN
Ingredient List & Amounts:
1 lb. (450 g) boneless chicken breasts, skinned and cut into strips
1 Tbsp. extra virgin olive oil
1 Tbsp. crushed garlic
1 medium red onion, diced
3 tsp. ground cumin
1 Tbsp. fresh dill, finely chopped
juice of ½ a lemon
½ tsp. salt and ¼ tsp. black pepper
½ English cucumbers, with skin, finely chopped
2 tomatoes, diced
½ cup (120 ml) tzatziki
2 cups (475 ml) lettuce, shredded
4 whole wheat pita pockets, cut into halves
Instructions:
• In a large skillet, over medium heat
• SAUTÉ onion and garlic in olive oil for 3 minutes
• ADD chicken strips and SEASON with cumin, dill, salt and pepper SAUTÉ for 10 minutes
• ADD lemon juice (and a little water if mixture is dry)
COOK until chicken is done, about 7 minutes SET aside
• WARM pita pockets slightly in a toaster
• OPEN gently and STUFF first with shredded lettuce
• FOLLOWED by chicken mixture, cucumber and tomatoes
• DRIZZLE with tzatziki (about 1 Tbsp. for each half)
Notes: Dairy free: Use organic mayonnaise (Spectrum brand) instead of tzatiki.
Wheat free: Use rice or corn tortillas
PARSNIP SOUP Wheat and Dairy Free
Serves 4
Ingredient List & Amounts: 2 Tbsp. extra virgin olive oil
1 large yellow onion, chopped
2 Tbsp. crushed garlic
½ tsp. cumin
1 tsp. paprika
1 Tbsp. grated fresh ginger
1 tsp. salt
3 large parsnips, washed and chopped, peeling optional
2 medium carrots, washed and chopped, peeling optional
1 medium garnet yam, peeled and chopped
4 cups vegetable or chicken broth
1 Tbsp. chopped cilantro for garnish
Instructions:
• In a large soup pot over medium heat SAUTÉ onion and garlic in oil for 5 minutes
ADD cumin, paprika, ginger and salt, and continue to SAUTÉ for 2 minute
• ADD chopped vegetables and
• COOK for 5 minutes, STIRRING frequently
• ADD broth and bring to a boil.
• REDUCE heat and SIMMER until vegetables are tender ca 25 minutes
• BLEND one half of soup, until smooth, in food processor or blender
• RETURN to soup pot and gently re-heat
• SERVE with chopped cilantro and freshly ground pepper
Chili is comfort food and taste great in any season. Serve with a slice of wholegrain bread for dipping. Use 100% Buckwheat bread for a wheat free alternative. Leftover chili can be frozen and kept for up to 3 months.
Morrocaon Chickpea and millet soup
Serves 4
Ingredient List & Amounts:
• 2 tbsp. olive oil
1 medium onion, diced
2 cloves garlic, minced
1 cup celery, diced
1 cup yam, peeled and diced
1 cup cooked chickpeas
½ cup raw millet
1 ½ tsp. ground cumin
¼ tsp. turmeric
¼ tsp. nutmeg
3 lemon slices
4 cups water
1 tsp. salt
Pinch of pepper
2 tbsp. cilantro, chopped
Instructions:
• Sauté onion, garlic, and celery in olive oil over medium heat for 5 minutes or until onion is soft. Add yams, chickpeas, millet, cumin, turmeric, nutmeg, lemon slices, water, salt and pepper. Bring to a boil, reduce heat and simmer for 20 minutes or until yams and millet are cooked.
Morrocan Lentils
Wheat and Dairy Free
Serves 4
Ingredient List & Amounts:
• 4 cups filtered water
2 cups organic lentils, rinsed and picked over
1 large yellow onion, chopped coarsely
6 tbsp extra virgin olive oil plus
1 tsp sea salt
1 (14.5 ounces) can diced tomatoes
1 bunch fresh parsley, finely chopped
3 tbsp garlic, minced
1 large bay leaf
1 tsp cayenne
Instructions:
• BRING water to boil.
• ADD lentils, onion, half of the oil, and sea salt.
• SIMMER mixture for 45 minutes over low heat and then
• ADD the rest of the ingredients and
• SIMMER for another 20 minutes.
• REMOVE bay leaf before serving
Miso Soup with Chilled soba noodles
Soba Noodles are made from 100% Buckwheat Flour, or blended with wheat and sometimes kamut. Use ones made with 100% Buckwheat flour for a wheat free meal. In this recipe you can set aside some noodles and dressing for the next day’s lunch. Add some crunchy seasonal vegetables and ENJOY
Wheat and Dairy Free Serves 4
Ingredient List & Amounts:
DRESSING
• 3 Tbsp. tahini 1 Tbsp. Wheat Free Tamari soy sauce
2 Tbsp. lemon juice
1 Tbsp. fresh ginger root, grated
1 Tbsp. honey
Cayenne pepper to taste
NOODLES
• 8 oz. (225 g) soba noodles (look for 100% buckwheat)
2 cups (475 mL) shelled edamame (green soybeans), thawed if frozen
1 large carrot, thinly sliced
4 green onions, chopped
1 Tbsp. Gomashio
Instructions:
• In a large pot with salted boiling water,
• ADD soba noodles, STIRRING gently
• COOK 3 minutes or until al dente
• STIR IN soybeans and carrots
• RETURN to boil andCOOK 2 – 4 minutes until tender, don’t over cook
• DRAIN and PLACE in medium bowl to CHILL
• While noodles are CHILLING
• WHISK together all the dressing ingredients
• POUR over chilled noodles and TOSS
Spring Pea Soup
Ingredient List & Amounts:
• 2 tbsp. extra virgin olive oil
1 medium white onion, finely chopped
2 cups (475 ml) vegetable broth
1.5 lbs (680 grams) frozen peas
1 cup (240 ml) fresh mint, chopped
Water to thin soup while blending
Instructions:
• In a medium pot over medium heat
• onions in olive oil until soft
• ADD the peas and mint and STIR until coated.
• ADD broth and SIMMER for 7 minutes
• REMOVE from heat
• TO BLENDPLACE the soup in a blender and COVER top with a dishtowel
BLEND until smooth, starting on LOW speed and slowly increasing
CAUTION: hot liquid will expand
• SEASON with salt and pepper and drizzle of lemon juice or Balsamic Vinegar
Kamut is ancient Egyptian wheat from 4000 BC. It is 30% higher in protein and richer in magnesium, zinc, and vitamin E. It is great served either hot or cold. Cook lots of extra for freezing in individual size containers or zip lock bags for quick meal preparation.
Dairy Free
Serves 4
Ingredient List & Amounts:
• 1 cup (200 grams) Kamut Berries, soaked overnight or for a few hours
1 cup (200 grams) Brown Basmati Rice, uncooked and well rinsed
• 2 Tbsp. extra virgin olive oil
1 medium yellow onion, finely chopped
2 cloves of garlic, minced
¼ tsp. ground allspice
¼ - ½ tsp. ground cinnamon
½ cup dried currants
1 medium carrot, diced
1 small red pepper, diced
½ cup (50 grams) dry roasted Almonds, chopped
2 medium Roma tomatoes, chopped
½ bunch Italian parsley, finely chopped
Instructions:
• COOK the soaked and drained Kamut Berries in 3 cups of lightly salted water for 25 – 35 minutes or until tender but a bit chewy. DRAIN well
COOK the Brown Basmati Rice in 2 cups of lightly salted water for 40 minutes.
• In a skillet over medium heat
SAUTÉ onion and garlic in olive oil until tender
ADD allspice, cinnamon and currants and COOK for 2 minutes
ADD carrots and red pepper and COOK for 3 minutes (vegetables should be crunchy)
REMOVE from heat and LET COOL.
In a large bowl
COMBINE cooled Kamut Berries, Rice and Vegetable mixture
ADD almonds, tomatoes and parsley
TOSS with Lemon Honey Vinaigrette (as much or little as you want),
Sunday, May 30, 2010
Endometriosis, Polycystic Ovarian Syndrome (PCOS) and the IVF patient
Endometriosis, Polycystic Ovarian Syndrome (PCOS) and the IVF patient
Amanda Waaldyk will talking at her clinic on Tuesday 15th June. Its a free information night for PCOS/Endometriosis patients & IVF who are trying to fall pregnant. Take home information packs will be available. Its an intimate evening and is limited to 6-8 people. For those who are interested bookings are essential. Please contact Amanda on 9510 3700 to confirm your place.
Amanda Waaldyk will talking at her clinic on Tuesday 15th June. Its a free information night for PCOS/Endometriosis patients & IVF who are trying to fall pregnant. Take home information packs will be available. Its an intimate evening and is limited to 6-8 people. For those who are interested bookings are essential. Please contact Amanda on 9510 3700 to confirm your place.
Wednesday, April 28, 2010
3 Fertility Signs
All Women of reproductive age can easily learn how to observe and chart three primary fertility signs that their bodies produce. This information can then be used to tell them numerous things about their cycle, the most obvious being whether they can or can't get pregnant on any given day.
The three fertility signs that almost every women produces are:
1. Basal Body Temperature (BBT), or, Waking temperature
2. Cervical fluid
3. Cervical position
The following is a brief summary of each.
Basal Body Temperature (BBT)
Taking Your Temperature
1. Take your daily temperature first thing upon awakening, before any other activity and record throughout the cycle.
2. If using a digital thermometer, wait until it beeps, usually about 30 seconds. If using a glass thermometer, leave it in 5 minutes.
3. Take your temperature orally or vaginally, but always from the same place.
4. Try to take it at the very same time each day.
5. Before taking your temperature, a minimum of 3 hours consecutive sleep must have been had.
6. If you use a glass thermometer, shake it down the day before.
Charting Your Temperature
1. Try to get in the habit of recording you temperature soon after it is taken.
2. If the temperature falls between two numbers on a glass thermometer, always take the lowest.
3. Make dots on the appropriate temperature and connect the dots with straight lines.
4. Note events such as stress, or illness in the miscellaneous row. Temperatures taken late should be noted in the time taken row.
5. In the above cases your temperature may be quite high. For these days, draw a dotted line between the day before and the next days temperature.
Cervical Fluid
Observing Your Cervical Fluid
1. Start checking the day bleeding stops.
2. Pay attention to vaginal sensations.
3. Try to check fluid everytime you go to the bathroom.
4. Check every morning and night.
5. Checking fluid while sexually aroused may not give accurate information.
6. To check your cervical fluid, separate your vaginal lips and swipe with fingers.
7. Be sure to have clean hands.
8. Does it feel dry, sticky, creamy, slippery like egg white?
9. Put finger with fluid on it together with your thumb, then slowly pull apart to see if it is stretchy, holds together, or immediately breaks apart.
10. After urinating, pay attention to how easily the tissue slides across your vaginal lips.
11. Take note of the secretions on your underwear.
12. Around fertile times, check in the toilet water to see if you can see cervical fluid.
13. Note the colour, consistency, and amount of fluid.
14. Using your finger to insert into the vagina to feel the cervix may be necessary for some.
Charting Your Cervical Fluid
1. Day one of your cycle is the first day of true menstrual bleeding.
2. Distinguish between sticky, creamy, and slippery egg white.
3. Sticky breaks when you pull your fingers apart. Slippery egg white is quite wet and stretchy between fingers.
4. Slippery egg white indicates fertile days.
5. Note any vaginal sensations.
Identifying Your Peak Day
1. Your peak day is the last day of slippery egg white fluid. This is your wettest-quality day.
2. Record your peak day. This tells you that ovulation has occurred.
Cervix Position
Observing Your Cervix
1. Start observing cervix once bleeding has stopped.
2. Wash your hands thoroughly.
3. Try to check at the same time each day (+/-).
4. The best position is squatting.
5. Use your middle finger to check softness, height, opening, and wetness of the cervix.
6. Women who have had children vaginally will note a slightly open oval cervix.
7. In your fertile period before ovulation is the best time to start checking because of the wet slippery conditions.
8. You may feel small nabothian cysts on the cervix.
Charting Cervix Position
1. Use a dot to indicate a closed, low, and firm cervix (before and after menses).
2. Use a small circle to indicate a partly open cervix (approaching fertile period).
3. Use a large circle to indicate a high, open, soft cervix (fertile period before ovulation).
The three fertility signs that almost every women produces are:
1. Basal Body Temperature (BBT), or, Waking temperature
2. Cervical fluid
3. Cervical position
The following is a brief summary of each.
Basal Body Temperature (BBT)
Taking Your Temperature
1. Take your daily temperature first thing upon awakening, before any other activity and record throughout the cycle.
2. If using a digital thermometer, wait until it beeps, usually about 30 seconds. If using a glass thermometer, leave it in 5 minutes.
3. Take your temperature orally or vaginally, but always from the same place.
4. Try to take it at the very same time each day.
5. Before taking your temperature, a minimum of 3 hours consecutive sleep must have been had.
6. If you use a glass thermometer, shake it down the day before.
Charting Your Temperature
1. Try to get in the habit of recording you temperature soon after it is taken.
2. If the temperature falls between two numbers on a glass thermometer, always take the lowest.
3. Make dots on the appropriate temperature and connect the dots with straight lines.
4. Note events such as stress, or illness in the miscellaneous row. Temperatures taken late should be noted in the time taken row.
5. In the above cases your temperature may be quite high. For these days, draw a dotted line between the day before and the next days temperature.
Cervical Fluid
Observing Your Cervical Fluid
1. Start checking the day bleeding stops.
2. Pay attention to vaginal sensations.
3. Try to check fluid everytime you go to the bathroom.
4. Check every morning and night.
5. Checking fluid while sexually aroused may not give accurate information.
6. To check your cervical fluid, separate your vaginal lips and swipe with fingers.
7. Be sure to have clean hands.
8. Does it feel dry, sticky, creamy, slippery like egg white?
9. Put finger with fluid on it together with your thumb, then slowly pull apart to see if it is stretchy, holds together, or immediately breaks apart.
10. After urinating, pay attention to how easily the tissue slides across your vaginal lips.
11. Take note of the secretions on your underwear.
12. Around fertile times, check in the toilet water to see if you can see cervical fluid.
13. Note the colour, consistency, and amount of fluid.
14. Using your finger to insert into the vagina to feel the cervix may be necessary for some.
Charting Your Cervical Fluid
1. Day one of your cycle is the first day of true menstrual bleeding.
2. Distinguish between sticky, creamy, and slippery egg white.
3. Sticky breaks when you pull your fingers apart. Slippery egg white is quite wet and stretchy between fingers.
4. Slippery egg white indicates fertile days.
5. Note any vaginal sensations.
Identifying Your Peak Day
1. Your peak day is the last day of slippery egg white fluid. This is your wettest-quality day.
2. Record your peak day. This tells you that ovulation has occurred.
Cervix Position
Observing Your Cervix
1. Start observing cervix once bleeding has stopped.
2. Wash your hands thoroughly.
3. Try to check at the same time each day (+/-).
4. The best position is squatting.
5. Use your middle finger to check softness, height, opening, and wetness of the cervix.
6. Women who have had children vaginally will note a slightly open oval cervix.
7. In your fertile period before ovulation is the best time to start checking because of the wet slippery conditions.
8. You may feel small nabothian cysts on the cervix.
Charting Cervix Position
1. Use a dot to indicate a closed, low, and firm cervix (before and after menses).
2. Use a small circle to indicate a partly open cervix (approaching fertile period).
3. Use a large circle to indicate a high, open, soft cervix (fertile period before ovulation).
Tuesday, April 20, 2010
Fertile Diet
Fertile Diet: Natural Fertility Management Eating Plan
One of the easiest and simplest ways to influence our level of health and wellness and enhance our fertility is by changing both the way we eat and what we eat. We are more likely to obtain the benefits of the food we consume, if we have good digestion, eat regularly, eat a range of nutritious foods, eat in a relaxed environment and choose foods from a variety of different food groups. Today, a significant portion of our food has been altered and processed so by the time it reaches our mouths the nutritional value has decreased and the amount of toxins and chemicals we ingest has increased. For this reason I encourage you to buy foods that are fresh and organic. Remember, the food you are eating provides your body with the building blocks needed to produce healthy eggs and sperm and ultimately a healthy baby.
FATS
Good Fats = essential fatty acids such as Omega 3 and Omega 6 oils which are beneficial to many different aspects of our health
Sources = olive oil, flaxseed oil, avocado, deep sea oil fish, nuts and seeds
Bad Fats = saturated fats which upset your nutrient/hormone balance
Sources = deep fried food, butter, margarine, check labels for amounts of saturated fats
PROTEIN
You need an average size serving (equivalent to the palm of your hand) of protein providing food 2-3 times a day. This can be from
1. A primary protein (complete protein) which comes from an animal source and contains all essential amino acids or
2. A combination of secondary proteins, which come from plant sources and need to be combined in order to provide full range of amino acids: nuts/grains/seeds/legumes.
Protein Providing Foods:
Fish: 2-3 x week but beware of potential mercury problem. Suggest a deep/sea/ocean/cold water fish which are less polluted eg: mackerel, trevally, sardines, salmon and avoid larger varieties, such as tuna, barramundi, orange roughy, flake which are likely to be higher in mercury.
Chicken: only use chemical free or certified organic and trim the skin to avoid fats
Eggs: excellent source of protein and should be only limited if allergy exists or they cause gastrointestinal upset. Again suggest certified organically fed.
Diary: minimal intake of cow’s milk and cheese as it can contribute to mucus and malabsorption problems. Natural cultured non-flavored yoghurt is good. Rice and Soy Milks are OK but avoid genetically modified, high fats and sugar brands. Soymilk should be whole bean and organic.
Red Meat: eat in moderation once to twice a week. Avoid organ meats/offal and poor quality sausage mince. Also suggest avoiding deli meats, which are high in fats, offal content and preservatives. Trim all fat.
Legumes: split peas, lentils, chickpeas, beans, tofu, tempeh. Good plant protein and carbohydrate.
Nuts/Seeds: raw, unsalted and fresh essential. Easily oxidized so keep refrigerated and eat within 2 weeks. Nuts should not taste bitter. Use in stir-fries, salads, pasta and snacks.
CARBOHYDRATES:
The balance of protein to carbohydrate foods should be approximately 1:1 although you can eat as many non-starchy vegetables as you like. There are two types of carbohydrates simple and complex. The rule of thumb is simple. It’s important your diet consists of plenty of the “good” complex carbohydrates (non-starchy vegetables and whole grains). And less of the "bad" simple carbohydrates (sugar, white flour products like white bread and pasta) which can disrupt your hormone balance and leach nutrients from your body stores causing you to crave more of those foods.
Starchy Vegetables: potatoes, green vegetables. All ‘eyes’ or ‘scabs’ on root vegetables should be removed. Vegetables should be steamed, stir-fried or dry baked not microwaved.
Fruit: 2-3 pieces daily including juices with fresh ginger.
No dried fruit.
Grains: whole grain bread (yeast free)/rice/pasta whenever possible
Avoid any refined flour products and bakery products
Sugar: We want to minimize all sweet things as much as possible including sugar substitutes, undiluted fruit juices, cakes, biscuits, soft drinks and chocolate
Alcohol: Avoid Alcohol. Alcohol is toxic to the fetus and leaches nutrients.
One of the easiest and simplest ways to influence our level of health and wellness and enhance our fertility is by changing both the way we eat and what we eat. We are more likely to obtain the benefits of the food we consume, if we have good digestion, eat regularly, eat a range of nutritious foods, eat in a relaxed environment and choose foods from a variety of different food groups. Today, a significant portion of our food has been altered and processed so by the time it reaches our mouths the nutritional value has decreased and the amount of toxins and chemicals we ingest has increased. For this reason I encourage you to buy foods that are fresh and organic. Remember, the food you are eating provides your body with the building blocks needed to produce healthy eggs and sperm and ultimately a healthy baby.
FATS
Good Fats = essential fatty acids such as Omega 3 and Omega 6 oils which are beneficial to many different aspects of our health
Sources = olive oil, flaxseed oil, avocado, deep sea oil fish, nuts and seeds
Bad Fats = saturated fats which upset your nutrient/hormone balance
Sources = deep fried food, butter, margarine, check labels for amounts of saturated fats
PROTEIN
You need an average size serving (equivalent to the palm of your hand) of protein providing food 2-3 times a day. This can be from
1. A primary protein (complete protein) which comes from an animal source and contains all essential amino acids or
2. A combination of secondary proteins, which come from plant sources and need to be combined in order to provide full range of amino acids: nuts/grains/seeds/legumes.
Protein Providing Foods:
Fish: 2-3 x week but beware of potential mercury problem. Suggest a deep/sea/ocean/cold water fish which are less polluted eg: mackerel, trevally, sardines, salmon and avoid larger varieties, such as tuna, barramundi, orange roughy, flake which are likely to be higher in mercury.
Chicken: only use chemical free or certified organic and trim the skin to avoid fats
Eggs: excellent source of protein and should be only limited if allergy exists or they cause gastrointestinal upset. Again suggest certified organically fed.
Diary: minimal intake of cow’s milk and cheese as it can contribute to mucus and malabsorption problems. Natural cultured non-flavored yoghurt is good. Rice and Soy Milks are OK but avoid genetically modified, high fats and sugar brands. Soymilk should be whole bean and organic.
Red Meat: eat in moderation once to twice a week. Avoid organ meats/offal and poor quality sausage mince. Also suggest avoiding deli meats, which are high in fats, offal content and preservatives. Trim all fat.
Legumes: split peas, lentils, chickpeas, beans, tofu, tempeh. Good plant protein and carbohydrate.
Nuts/Seeds: raw, unsalted and fresh essential. Easily oxidized so keep refrigerated and eat within 2 weeks. Nuts should not taste bitter. Use in stir-fries, salads, pasta and snacks.
CARBOHYDRATES:
The balance of protein to carbohydrate foods should be approximately 1:1 although you can eat as many non-starchy vegetables as you like. There are two types of carbohydrates simple and complex. The rule of thumb is simple. It’s important your diet consists of plenty of the “good” complex carbohydrates (non-starchy vegetables and whole grains). And less of the "bad" simple carbohydrates (sugar, white flour products like white bread and pasta) which can disrupt your hormone balance and leach nutrients from your body stores causing you to crave more of those foods.
Starchy Vegetables: potatoes, green vegetables. All ‘eyes’ or ‘scabs’ on root vegetables should be removed. Vegetables should be steamed, stir-fried or dry baked not microwaved.
Fruit: 2-3 pieces daily including juices with fresh ginger.
No dried fruit.
Grains: whole grain bread (yeast free)/rice/pasta whenever possible
Avoid any refined flour products and bakery products
Sugar: We want to minimize all sweet things as much as possible including sugar substitutes, undiluted fruit juices, cakes, biscuits, soft drinks and chocolate
Alcohol: Avoid Alcohol. Alcohol is toxic to the fetus and leaches nutrients.
Sunday, April 18, 2010
Natural Fertility
Getting to know your cycle is key to understanding your fertility. You need to appreciate what is happening to your body at each stage of the month so that you can interpret signs and work with your natural rhythms to enhance your fertility.
Every aspect of your cycle is equally important. Your menstrual flow is a good indicator of general overall health and fertility. Women today do not talk as much as they used to about their cycle, so more and more women don't know what is considered a "normal" cycle. Now that you want to conceive, it is time to get involved, talk about it, learn about it, feel it like never before. Always remember what is normal for some is not for others. Volume, colour, length etc all vary from woman to woman. If you decide to visit a Traditional Chinese Medicine Practitioner to increase your fertility, you will be asked questions about every little sign and symptom that is involved in your cycle.
The Ovarian-Hypothalamus-Pituitary female sexual hormonal axis. If this regulatory system is balanced the woman will feel very little changes throughout her cycle. Most women have some kind of imbalance, therefore they do feel the changes in their cycle, although, these are good ways to get to know what is going on, and aids in the process of rebalancing. 10-15% of miscarriages happen due to hormonal imbalances. Many infertility problems are due to hormonal ovulatory disorder. It makes good sense to get to know this part of you and start balancing it today.
Start making a daily diary of how you feel throughout your cycle. This is a good way to get in tune with your hormonal fluctuations. Recording your BBT (Base Basal Temperature) temperature each morning is another great contraceptive tool. Basically, all charts record the basal body temperature and compare the values over the the entire menstrual cycle. They also have spaces to note down many other signs and symptoms such as cervical secretions, intercourse etc.
The cycle begins with the start of your period (the first day when normal flow begins). There is about 14 days until ovulation (follicular phase), estrogen levels constantly increase, toward ovulation your sex drive may rise, cervical mucus appears, and you become fertile. The second half, the luteal phase, is from ovulation to your period. This is when fertilization occurs, if not, the egg is absorbed and the uterus prepares to shed its lining. Progesterone rises in the luteal phase and estrogen levels fall in the last 7 days. This is the Pre-menstrual phase.
Fertile signs
Cervical mucus: this is a reliable way to know when you are fertile. The secretions become slippery, elastic, and egg white in character.
Cervix: By feeling the cervix at the same time each day you can tell when you are fertile. When it is high, soft, and open, this is your fertile time.
Basal Body Temperature: Don't become obsessive about this. Pregesterone causes a rise in temperature of about 0.2 degrees celcius immediately after ovulation. This should remain high until menses begin. Other conditions cause raises in temperature; infections, stress, medication, drinking alcohol, of lack of sleep. A temperature that is consistantly below 36 degrees celcius during the follicular phase may indicate an underactive thyroid (lethargy, weight gain, sensitivity to cold). A high temperature before ovulation may indicate an overactive thyroid. If your temperature does not change throughout, it may point to a luteal phase defect, or that you may not be ovulating.
LH surge: This takes place just before the egg is released. Some women ovulate immediately after the surge. Do not wait to have intercourse. These are kits that come with sticks you urinate on daily.
Sex Drive: This is a simple and wonderful indicator of your fertile time. When you want it, go get it!
Week One
Falling estrogen and progesterone levels signal the hypothalamus to release GnRH (gonadotrophin releasing hormone) which triggers bleeding and the start of the cycle. This makes the pituitary release FSH (follicle stimulating hormone) which starts the growth of the follicles with an egg inside each of them.
Bleeding generally lasts from 4-7 days with the heaviest bleeding on day 1. The amount bled is usually about 50-80ml. The endometrium starts to regenerate and by day 5 it will be about 2mm thick.
Most women in the swest believe that menstrual pain is normal, they take painkillers to manage. The painkilling medication can also effect your fertility. Pain is a sign that the flow of energy and blood is impeded. The blood should be red, not dark-brown and thick, or pinkish and watery. Clots also are a sign of imbalance.
Get to bed early during bleeding. Eat nourishing easily digestable foods. Do not expose yourself to climactic extremes. Try not to swim in cold water, and avoid sex if possible.
It is also highly recommended that women stay away from tampons. The use of reuseable pads and cups such as 'the keeper' are the safe way to go, they just take a little getting used to. If you must use tampons, educate yourself in the dangers associated with them, and only use organic cotton unbleached.
Vitamins A, E, and selenium are all important to build up the endometrium. Foods rich in iron and vitamin C help compensate for the blood loss. CoQ10 helps oxygenate and move the blood, and vitamin B1 also helps build blood.
Do light exercises during your period such as yoga, qigong, or meditation.
Acupuncture and Chinese medicine can help regulate all aspects of your menses. From pain to clots, and irregular cycles to bleeding between periods.
In ancient cultures of all types, menstruation was a time for women to rest and not have to deal with society. It was a cleansing time, cherished and honoured. Take back some of your red tent ritual!
Week Two
Between 10-20 follicles have been developing, but this week, the ONE will be chosen for ovulation. FSH levels continue to rise to stimulate follicle growth. The dominant follicle may grow to become 20 mm in diameter. The ovaries tell the endometrium to thicken to foster the possible coming implantation. When estrogen rises, FSH declines so that no more follicles mature. Estrogen peaks at around day 12, this tells the hypothalamus to release LH. LH levels surge around day 14, 24-36 hours later the wall of the follicle ruptures and releases the egg which then begins its journey into the fallopian tubes.
B vitamins are needed for proper release of the egg and synthesis of RNA and DNA. Zinc, magnesium, selenium, and vitamin A aid egg production and cell division. Vitamin C, E, selenium and zinc are all thought to be important elements in the follicular fluid that surround the egg to aid in its suvival.
During this week you will have more energy, feel more alive. Do regular aerobic activity (brisk walks, aerobics, martial arts, running, swimming, cycling, weights). You cannot have sex too much! This does not weaken the sperm, actually, chances of conception are increased with more frequent sex. Some say that sperm can last up to seven days if their seminal and protate emisions are healthy. An egg is fertilizable for 12-24 hours after release. So when fertile signs are at their optimum, intercourse is important. Day 10-15 are the days on a 28 day cycle where a woman is most fertile. 5 days before ovulation and 2 days after equals 1 week of conception intercourse every cycle. Enjoy!
DO NOT LET SEX BECOME A TIMED SYSTEMATIC EVENT!!!
CARESSING AND FOREPLAY INCREASE FERTILITY!!!
DO NOT USE ARTIFICIAL LUBRICANTS.
TRY TO OBTAIN ORGASM TOGETHER!!!
STAY IN BED FOR 30 MINUTES AFTER SEX!!!
DO NOT GO TO THE TOILET FOR 30 MINUTES AFTER SEX!!!
TRY TO STAY AWAY FROM THE USE OF ALCOHOL AND DRUGS TO SET THE MOOD!!!
Week Three
Now that FSH has dropped, and LH is slowly declining, it is the time of progesterone. This phase is called the luteal phase. This is from ovulation until bleeding. This should last at least 10 days for their to be time for fertilization and implantation. The site where the follicle ruptured on the ovary turns into the corpus lutem which secretes progesterone.
Progesterone; 1. builds and thickens the uterus endometrium to support the embryo which will burrow into its layers, 2. turns off LH and FSH so no more eggs are produced, 3. raises the bady temperature ever so slightly, and 4. closes the cervix and forms a plug to stop things from entering the uterus.
Zinc and vitamin A are important for the production of progesterone. Vitamin C is important for the corpus luteum and its release of progesterone.
Do moderate exercise at this time (walking, cycling, taiji, yoga), and avoid excessive weights and aerobic activity.
Acupuncture at this time can help you relax and aid in the process of implantation.
Week Four
Time to hope, pray, stay calm, and think positive. The embryo gets to the uterus 4-5 days after fertilization. The egg has 2 days to become fertilized. 7 days maximum for the egg to get fertilized and into the uterus. Another 2-3 days may be required to complete implantation. Therefore, implantation occurs about 7-10 days after ovulation. An embryo (or blastocyst) has about 30 cells by the time it reaches the uterus and starts to break its cellular capsule (zona pellucida) to begin implantation. As women age, the zona pellucida becomes tougher. After implantation has taken place, the placenta begins to form and HCG (human chorionic gonadotophin) is released signaling pregnancy. This makes the endometrium not be shed (menses), and the corpus luteum to produce more progesterone to sustain the pregnancy for the next 12 weeks until the placenta can do it on its own. If no conception has taken place, the corpus luteum will degenerate after 12-16 days post ovulation, and the 8-10mm thick endometrium will stop developing and begin to shed. Estrogen and progesterone levels fall, the hypothalamus releases GnRH which releases FSH. Bleeding occurs, follicles begin to develop, and the whole cycle starts again.
Try to eat warming foods (cooked), but not too spicy. Stay away from too many raw and cold food and drink. Ensure a healthy supply of essential fatty acids, vitamin B6, E, zinc, and magnesium are in the diet.
Exercise at will unless you think you may be pregnant, then stay away from high impact, heavy weight, extreme aerobic activities. Deep breathing and visualization of an implanting embryo is of utmost importance at this time.
Improving Cervical Secretions
Cervical secretions are vital to fertility. They indicate fertility, and aid the sperm in their journey. The cervix is filled with a mucus secreting membrane. Estrogen changes the cervical fluid. the vagina gets moist wet and slippery, secretions may show on your underwear and toilet paper, and this fluid becomes stretchy like egg white if stretched between finger and thumb. The mucus will stretch 2-4 cm when you are most fertile. The fertile mucus creates ease of passage for the swimming sperm through the cervix. Progesterone kicks in immediately after ovulation which dries up this cervical mucus and gives it a lotion like character.
When you are not detecting fertile cervical mucus, it is possible that you are ovulating right after you are bleeding so that the fertile mucus is blended with the blood.
Other causes for inadequate cervical mucus; low estrogen levels (low body weight), rapid weight changes, too much wheat bran in diet, vitamin A deficiency, antihistamines, ulcer medication, clomid, some antidepressants, too much exercise reduces circulating estrogens, smoking, high doses of vitamin C dry up mucus, synthetic underwear, fabric softeners, scented toilet paper, tampons, vaginal lubricants, pH out of balance, and poor sexual techniques where the woman is not excited enough to produce sufficient secretions.
Cervical secretions can be improved by; eating foods rich in B vitamins, drinking plenty of water, and including wheat germ in the diet all can help.
If you have determined that your pH balance is off the following is a quick dietary reference to help.
Alkaline foods (to correct acidity): millet, almonds, seaweed, beets, artichokes, asparagus, green, broccoli, brussels sprouts, celery, cabbage, carrots, cauliflower, kale, cucumber, endive, escarole, leeks, kohlrabi, lettuce, onions, garlic, ginger, parsley, potatoes, sweet potatoes, pumpkins, turnips, watercress, brown rice, apples, apricots, fresh figs, bananas, berries, melons, kiwi, grapes, lemons, limes, pears, plums, peaches, mangos, papayas, bamboo shoots, bok choy, parsnips, eggplant, okra, peppers, radishes, swiss chard, rhubarb, spinach.
Neutral foods: yogurt, butter.
Acid foods: lamb, chicken, turkey, goose, duck, salmon, white fish, eggs, beans, barley, buckwheat, oats, rye, white rice, mushrooms, raisins, beef, veal, pork, ham, bacon, cheese, goat and cow milk, wheat, corn, tomatoes, oranges, grapefruit.
Every aspect of your cycle is equally important. Your menstrual flow is a good indicator of general overall health and fertility. Women today do not talk as much as they used to about their cycle, so more and more women don't know what is considered a "normal" cycle. Now that you want to conceive, it is time to get involved, talk about it, learn about it, feel it like never before. Always remember what is normal for some is not for others. Volume, colour, length etc all vary from woman to woman. If you decide to visit a Traditional Chinese Medicine Practitioner to increase your fertility, you will be asked questions about every little sign and symptom that is involved in your cycle.
The Ovarian-Hypothalamus-Pituitary female sexual hormonal axis. If this regulatory system is balanced the woman will feel very little changes throughout her cycle. Most women have some kind of imbalance, therefore they do feel the changes in their cycle, although, these are good ways to get to know what is going on, and aids in the process of rebalancing. 10-15% of miscarriages happen due to hormonal imbalances. Many infertility problems are due to hormonal ovulatory disorder. It makes good sense to get to know this part of you and start balancing it today.
Start making a daily diary of how you feel throughout your cycle. This is a good way to get in tune with your hormonal fluctuations. Recording your BBT (Base Basal Temperature) temperature each morning is another great contraceptive tool. Basically, all charts record the basal body temperature and compare the values over the the entire menstrual cycle. They also have spaces to note down many other signs and symptoms such as cervical secretions, intercourse etc.
The cycle begins with the start of your period (the first day when normal flow begins). There is about 14 days until ovulation (follicular phase), estrogen levels constantly increase, toward ovulation your sex drive may rise, cervical mucus appears, and you become fertile. The second half, the luteal phase, is from ovulation to your period. This is when fertilization occurs, if not, the egg is absorbed and the uterus prepares to shed its lining. Progesterone rises in the luteal phase and estrogen levels fall in the last 7 days. This is the Pre-menstrual phase.
Fertile signs
Cervical mucus: this is a reliable way to know when you are fertile. The secretions become slippery, elastic, and egg white in character.
Cervix: By feeling the cervix at the same time each day you can tell when you are fertile. When it is high, soft, and open, this is your fertile time.
Basal Body Temperature: Don't become obsessive about this. Pregesterone causes a rise in temperature of about 0.2 degrees celcius immediately after ovulation. This should remain high until menses begin. Other conditions cause raises in temperature; infections, stress, medication, drinking alcohol, of lack of sleep. A temperature that is consistantly below 36 degrees celcius during the follicular phase may indicate an underactive thyroid (lethargy, weight gain, sensitivity to cold). A high temperature before ovulation may indicate an overactive thyroid. If your temperature does not change throughout, it may point to a luteal phase defect, or that you may not be ovulating.
LH surge: This takes place just before the egg is released. Some women ovulate immediately after the surge. Do not wait to have intercourse. These are kits that come with sticks you urinate on daily.
Sex Drive: This is a simple and wonderful indicator of your fertile time. When you want it, go get it!
Week One
Falling estrogen and progesterone levels signal the hypothalamus to release GnRH (gonadotrophin releasing hormone) which triggers bleeding and the start of the cycle. This makes the pituitary release FSH (follicle stimulating hormone) which starts the growth of the follicles with an egg inside each of them.
Bleeding generally lasts from 4-7 days with the heaviest bleeding on day 1. The amount bled is usually about 50-80ml. The endometrium starts to regenerate and by day 5 it will be about 2mm thick.
Most women in the swest believe that menstrual pain is normal, they take painkillers to manage. The painkilling medication can also effect your fertility. Pain is a sign that the flow of energy and blood is impeded. The blood should be red, not dark-brown and thick, or pinkish and watery. Clots also are a sign of imbalance.
Get to bed early during bleeding. Eat nourishing easily digestable foods. Do not expose yourself to climactic extremes. Try not to swim in cold water, and avoid sex if possible.
It is also highly recommended that women stay away from tampons. The use of reuseable pads and cups such as 'the keeper' are the safe way to go, they just take a little getting used to. If you must use tampons, educate yourself in the dangers associated with them, and only use organic cotton unbleached.
Vitamins A, E, and selenium are all important to build up the endometrium. Foods rich in iron and vitamin C help compensate for the blood loss. CoQ10 helps oxygenate and move the blood, and vitamin B1 also helps build blood.
Do light exercises during your period such as yoga, qigong, or meditation.
Acupuncture and Chinese medicine can help regulate all aspects of your menses. From pain to clots, and irregular cycles to bleeding between periods.
In ancient cultures of all types, menstruation was a time for women to rest and not have to deal with society. It was a cleansing time, cherished and honoured. Take back some of your red tent ritual!
Week Two
Between 10-20 follicles have been developing, but this week, the ONE will be chosen for ovulation. FSH levels continue to rise to stimulate follicle growth. The dominant follicle may grow to become 20 mm in diameter. The ovaries tell the endometrium to thicken to foster the possible coming implantation. When estrogen rises, FSH declines so that no more follicles mature. Estrogen peaks at around day 12, this tells the hypothalamus to release LH. LH levels surge around day 14, 24-36 hours later the wall of the follicle ruptures and releases the egg which then begins its journey into the fallopian tubes.
B vitamins are needed for proper release of the egg and synthesis of RNA and DNA. Zinc, magnesium, selenium, and vitamin A aid egg production and cell division. Vitamin C, E, selenium and zinc are all thought to be important elements in the follicular fluid that surround the egg to aid in its suvival.
During this week you will have more energy, feel more alive. Do regular aerobic activity (brisk walks, aerobics, martial arts, running, swimming, cycling, weights). You cannot have sex too much! This does not weaken the sperm, actually, chances of conception are increased with more frequent sex. Some say that sperm can last up to seven days if their seminal and protate emisions are healthy. An egg is fertilizable for 12-24 hours after release. So when fertile signs are at their optimum, intercourse is important. Day 10-15 are the days on a 28 day cycle where a woman is most fertile. 5 days before ovulation and 2 days after equals 1 week of conception intercourse every cycle. Enjoy!
DO NOT LET SEX BECOME A TIMED SYSTEMATIC EVENT!!!
CARESSING AND FOREPLAY INCREASE FERTILITY!!!
DO NOT USE ARTIFICIAL LUBRICANTS.
TRY TO OBTAIN ORGASM TOGETHER!!!
STAY IN BED FOR 30 MINUTES AFTER SEX!!!
DO NOT GO TO THE TOILET FOR 30 MINUTES AFTER SEX!!!
TRY TO STAY AWAY FROM THE USE OF ALCOHOL AND DRUGS TO SET THE MOOD!!!
Week Three
Now that FSH has dropped, and LH is slowly declining, it is the time of progesterone. This phase is called the luteal phase. This is from ovulation until bleeding. This should last at least 10 days for their to be time for fertilization and implantation. The site where the follicle ruptured on the ovary turns into the corpus lutem which secretes progesterone.
Progesterone; 1. builds and thickens the uterus endometrium to support the embryo which will burrow into its layers, 2. turns off LH and FSH so no more eggs are produced, 3. raises the bady temperature ever so slightly, and 4. closes the cervix and forms a plug to stop things from entering the uterus.
Zinc and vitamin A are important for the production of progesterone. Vitamin C is important for the corpus luteum and its release of progesterone.
Do moderate exercise at this time (walking, cycling, taiji, yoga), and avoid excessive weights and aerobic activity.
Acupuncture at this time can help you relax and aid in the process of implantation.
Week Four
Time to hope, pray, stay calm, and think positive. The embryo gets to the uterus 4-5 days after fertilization. The egg has 2 days to become fertilized. 7 days maximum for the egg to get fertilized and into the uterus. Another 2-3 days may be required to complete implantation. Therefore, implantation occurs about 7-10 days after ovulation. An embryo (or blastocyst) has about 30 cells by the time it reaches the uterus and starts to break its cellular capsule (zona pellucida) to begin implantation. As women age, the zona pellucida becomes tougher. After implantation has taken place, the placenta begins to form and HCG (human chorionic gonadotophin) is released signaling pregnancy. This makes the endometrium not be shed (menses), and the corpus luteum to produce more progesterone to sustain the pregnancy for the next 12 weeks until the placenta can do it on its own. If no conception has taken place, the corpus luteum will degenerate after 12-16 days post ovulation, and the 8-10mm thick endometrium will stop developing and begin to shed. Estrogen and progesterone levels fall, the hypothalamus releases GnRH which releases FSH. Bleeding occurs, follicles begin to develop, and the whole cycle starts again.
Try to eat warming foods (cooked), but not too spicy. Stay away from too many raw and cold food and drink. Ensure a healthy supply of essential fatty acids, vitamin B6, E, zinc, and magnesium are in the diet.
Exercise at will unless you think you may be pregnant, then stay away from high impact, heavy weight, extreme aerobic activities. Deep breathing and visualization of an implanting embryo is of utmost importance at this time.
Improving Cervical Secretions
Cervical secretions are vital to fertility. They indicate fertility, and aid the sperm in their journey. The cervix is filled with a mucus secreting membrane. Estrogen changes the cervical fluid. the vagina gets moist wet and slippery, secretions may show on your underwear and toilet paper, and this fluid becomes stretchy like egg white if stretched between finger and thumb. The mucus will stretch 2-4 cm when you are most fertile. The fertile mucus creates ease of passage for the swimming sperm through the cervix. Progesterone kicks in immediately after ovulation which dries up this cervical mucus and gives it a lotion like character.
When you are not detecting fertile cervical mucus, it is possible that you are ovulating right after you are bleeding so that the fertile mucus is blended with the blood.
Other causes for inadequate cervical mucus; low estrogen levels (low body weight), rapid weight changes, too much wheat bran in diet, vitamin A deficiency, antihistamines, ulcer medication, clomid, some antidepressants, too much exercise reduces circulating estrogens, smoking, high doses of vitamin C dry up mucus, synthetic underwear, fabric softeners, scented toilet paper, tampons, vaginal lubricants, pH out of balance, and poor sexual techniques where the woman is not excited enough to produce sufficient secretions.
Cervical secretions can be improved by; eating foods rich in B vitamins, drinking plenty of water, and including wheat germ in the diet all can help.
If you have determined that your pH balance is off the following is a quick dietary reference to help.
Alkaline foods (to correct acidity): millet, almonds, seaweed, beets, artichokes, asparagus, green, broccoli, brussels sprouts, celery, cabbage, carrots, cauliflower, kale, cucumber, endive, escarole, leeks, kohlrabi, lettuce, onions, garlic, ginger, parsley, potatoes, sweet potatoes, pumpkins, turnips, watercress, brown rice, apples, apricots, fresh figs, bananas, berries, melons, kiwi, grapes, lemons, limes, pears, plums, peaches, mangos, papayas, bamboo shoots, bok choy, parsnips, eggplant, okra, peppers, radishes, swiss chard, rhubarb, spinach.
Neutral foods: yogurt, butter.
Acid foods: lamb, chicken, turkey, goose, duck, salmon, white fish, eggs, beans, barley, buckwheat, oats, rye, white rice, mushrooms, raisins, beef, veal, pork, ham, bacon, cheese, goat and cow milk, wheat, corn, tomatoes, oranges, grapefruit.
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