Journal Category: Health advice

Mind Body Connection: An Osteopathic Perspective

by Bryden McGregor, FGHG Osteopath

The mind body connection has really caught my interest lately. It’s something that is poorly understood but can have a profound effect on your health. Take depression as an example. There are signs that most people can automatically identify with like hopelessness, sadness and anxiety, but depression can also cause unexplained physical symptoms or worsen the symptoms you already have, like pain. The two are closely linked and simply put, pain can be depressing and depression causes and intensifies pain.

In fact, vague aches and pains are often the presenting symptoms of depression, highlighting the mind-body connection. These symptoms can include back pain, gastrointestinal problems, chronic joint pain, limb pain, tiredness, sleep disturbances, psychomotor activity changes and appetite changes. Psychoneuroimmunology is what scientists are now calling the field that explains how our mind, our brain and other systems in the body all interact to have an impact on our health. Thanks to developments in MRI technology particularly over the last 5-10 years, we can actually look at what’s going on in the brain while it’s happening and see the connection between mind and body.

How the stress response works

The mind-body connection can be clearly seen when we look at the stress response (fight or flight). The stress response developed to help us deal with danger, like when a Saber tooth tiger is chasing you. When the stress response is triggered a lot of physiological processes are set off to help your body cope with the situation. Once we are stressed glucocorticoids are released to help mobilise energy, inhibit storage of energy and suppresses immune function. Adrenaline is released, increasing blood pressure, heart rate, and respiratory rate. Extra blood is pumped to the muscles so you can get away from those shiny teeth. Sugars and fats pump into the bloodstream, your metabolic rate goes up, you start to feel hot and you sweat. Blood is diverted away from the skin and away from the gut due to adrenaline’s vasoconstrictor action, so your gastrointestinal system slows down. Your blood thickens and will clot faster than normal, which could be the difference between life and death if the tiger gets a hold of you. Your immune system is activated by pumping out inflammatory chemicals, so there is a short-term burst in immunity but long term is suppressed. And you become very focused.

The problem with the stress response

Unfortunately as smart as our bodies are, we do have to consider the fact that the evolution of technology and consciousness is far faster than that of physical adaptation. Adaptations are said to accomplish a goal, however the adaptation does not have to be, nor is it in many, many situations, optimal. We activate this stress response all the time through our modern lives, by anticipating future events or replaying past events, or by becoming overly angry and reactive to normal day to day events. We end up over activating this pathway, which can have a long-term cumulative effect that’s called allostatic load. Heart disease, diabetes, ulcers and growth problems for example, can then ensue.

In the brain, chronic stress will decrease glucose delivery to the hippocampus (limbic system: emotion, memory) and cortex (neocortex and prefrontal cortex: cognitive region) to probably divert it to the more reflexive brain regions (reptilian brain: survival). These effects are measurable not just in terms of physiological, metabolic effects and immune effects but also to the very DNA. The acceleration of the rate of ageing of the DNA can be seen, which is measured by the telomeres – little caps on the end of your chromosomes.

How to reverse the effects of the stress response

A chronically activated stress response is really how we accelerate the progression of chronic illness and the effects are also observable in the brain. Thankfully these changes seem to be able to be reversed. Meditation is fantastic, as is exercise, counselling, diet and manual body therapies. A combined approach is ideal, but exercise and osteopathy are two powerful treatments to get started on.

  1. Exercise

Exercise appears to have a similar action to an antidepressant, by acting on particular neurotransmitter systems in the brain and helping patients with depression to re-establish positive behaviours. 150 minutes a week of moderate-intensity activity or 75 minutes a week of vigorous-intensity activity is all that is needed. After just 25 minutes, your mood improves, you are less stressed, you have more energy – and you’ll be more motivated to exercise again tomorrow. A bad mood no longer becomes a barrier to exercise; it is the very reason to exercise.

  1. Osteopathy

An Osteopath is obviously not a psychologist, however depression has important physiological and anatomical components. Many physicians consider patients to be in remission when their acute emotional symptoms have abated, but residual symptoms—including physical symptoms—are very common and increase the likelihood of relapse.

Psychiatrists and primary care physicians are now beginning to recognise that even though symptom domains in the areas of motivation and physical illness are frequently part of depression, they are often ignored in the assessment of depression and subsequently, in the treatment goals. Often, pain is not included in the treatment goals because it is interpreted as a sign of a somatic illness. Pain and depression share common pathways in the limbic (emotional) region of the brain according to some research. In fact, the same chemical messengers control pain and mood. Many people suffering from depression never get help because they don’t realise that pain may be a symptom of depression. The importance of understanding the physical symptoms of depression is that treating depression can help with the pain – and treating pain can help with depression.

Osteopathic manipulative treatment (OMT) has been shown to improve cardiac indices, increase lymph flow rates through the thoracic duct, and decrease sympathetic tone in postoperative patients and those in intensive care. Another study has looked at how OMT can increase secretory IgA which provides our first line of defence against bacteria, food residue, fungus, parasites and viruses. A fancy way of saying there’s indications we can help with stress and actually improve immune function.

Osteopathy can also help to reduce some of the strains and stressors placed on your body in order to bring you back to equilibrium. Either through the postural compensations brought about from depression or through treating the pain-causing tissues that can lead to depression.

Posturally, there is often a shortening of the abdominal muscles and a tightening of the diaphragmatic arch which pulls the chest down and forward, limiting its ability to expand during breathing. Combined with medial rotation of the shoulders and internal rotation of the arms resulting in a increased kyphosis (mid back curve) that further restricts breathing. Without the support of the thoracic region, the head and neck will often move forward and down and further into collapse. Which can lead to follow on affects in the lower body. Through exercise prescription and treatment we can help resolve some of these extra stressors.

So yes Osteopathy can make a huge difference to your health and wellbeing, however, if we keep being overstimulated physically, psychologically or through anticipation (literally worrying ourselves sick) it will only offer short term relief. This short term relief however in the long term is not to be underestimated as it opens the gateways for new insights.

 

Bryden_colour-march-2017Bryden McGregor, FGHG Osteopath

Bryden is passionate about restoring movement and function to help people achieve their optimal health. Through effective assessment, diagnosis and treatment, Bryden is able to guide an individual to a better understanding of their body and provide symptomatic relief. He uses a range of techniques including manipulation, massage, dry needling and stretching, as well as patient education and exercise prescription. He has a keen interest in treating a wide variety of musculoskeletal conditions affecting people of all ages, including pregnant women and babies.

Green pesto spring beans and peas

Recipe by Tina Jenkins, FGHG naturopath

This fresh, super-tasty, Spring veggie dish forms the perfect side dish to a portion of protein. Green veggies are alkalising and anti-inflammatory, making them wonderful for overall health as well as fertility.

Fresh green beans, peas, parsley, basil and pistachios are a great source of folate, calcium, magnesium, protein, b-vitamins – key nutrients in pregnancy and pre-conception care. Garlic is rich in sulphur, which aids detoxification, and alliin, which stimulates the immune system, great for warding off those lingering winter respiratory infections. Olive oil is a healthy fat, important for maintaining good cardiovascular health and helping us to feel full and satisfied.

200gm green beans, tails removed
200gm fresh peas, shelled
1 cup rocket leaves, firmly packed
2 garlic cloves, chopped
Juice of 1 lemon
¼ cup flat-leaf parsley leaves, chopped
¼ cup basil leaves, chopped
¼ cup grated parmesan
½ cup pistachio kernels
½ cup olive oil
himalayan rock salt and ground black pepper to taste

  1. Boil a large pot of water on stove and blanch beans and peas for 1 minute or until just tender. Drain, then plunge into cold or ice water to refresh.
  2. Place all other ingredients except olive oil in a blender or food processor.
  3. Pour in the olive oil in a steady stream with the motor running until your pesto forms the desired texture (ideally no large chunks but some texture remaining). Taste, and adjust seasoning if needed.
  4. Toss the beans and peas in pesto.
  5. Serve as a side dish to grilled chicken, steak, tofu or fish, or with poached eggs for breakfast.

Tip: you can substitute the beans and peas for any other green veggie you like – e.g. broccoli, brussel sprouts, asparagus, even leafy greens like silverbeet or rainbow chard are lovely dressed in the pesto.

Tina Jenkins, Naturopath

Tina Jenkins

 

 

 

 

Is smoking really that bad for my fertility?

By Charmaine Dennis, Naturopath.

The hard facts about the effects of smoking on your fertility might be difficult to hear. If you are a smoker your brain will have been rewired to demand the reward that nicotine gives. Over time, this becomes a powerful force that is very difficult to resist. Research indicates that simply stopping is merely abstaining from addiction and the real key to recovery is to replace the addiction with a fulfilling life that includes:

  1. The right balance of support from home and community
  2. Motivation from purpose and a desire to be healthy

If you are trying to conceive you may already be thinking about quitting cigarettes and you may well have that sense of purpose, that desire to be healthy and that support from home and community already on your side. Either way we hope to inspire you and arm you with knowledge on how to prepare for successful smoking cessation. Your future baby will thank you!

Are you ready? Here are the hard facts…

Female smokers: 1-4

  • Take longer to conceive
  • Are twice as likely as non-smokers to be infertile (60% increased risk of infertility)
  • Have an increased risk of miscarriage and ectopic pregnancy (with the risk increasing with each cigarette smoked: there is a 1% increase in risk per cigarette smoked per day)
  • Are more likely to suffer implantation failure in IVF and poorer embryo quality
  • During pregnancy are more likely to develop complications such as birth defects, low birth weight, placenta praevia, placental abruption, premature labour and eclampsia (a life-threatening pregnancy condition)
  • Will reach menopause ~ 2 years earlier (or for passive smokers: 1 year early); not ideal when you are trying to conceive!
  • Increase the DNA (genetic) damage in the egg

Interesting fact: smoking is associated with a thicker zona pellucida (the outer shell of the egg).5 This is the outer layer that the sperm must penetrate in order to fertilise the egg and thus the thicker it is the more difficulty the sperm will have, thus making it less likely that conception will occur. It is the same impact for active and passive smoking.

Male smokers are more likely to have;

  • Impotence and erectile dysfunction (not helpful when you are trying to conceive!)5
  • Poorer sperm health (on all semen parameters including numbers, motility and morphology)6
  • Increased DNA (genetic) damage in the sperm7

We also know that even if a woman doesn’t smoke but her male partner or sperm donor does, she is much less likely to conceive naturally or with IVF, and is more likely to miscarry.8-10 Passive smoking or exposure to second hand smoke (work or home) has also been shown to increase the risk of miscarriage, stillbirth and ectopic pregnancy (i.e. passive smoking is only slightly less harmful than active smoking).9, 1

If you do manage to beat the odds and conceive, if either parent is a smoker at the time of conception, it is likely to substantially affect the health and wellbeing of your baby with increased risk of;

  • Small babies (and all the associated health complications)11
  • Asthma, decreased lung function12
  • SIDS13
  • Birth defects (e.g. cleft lip and/or palate)14
  • Leukaemia and cancer later in life15, 1
  • An increased risk of neurological and behavioural issues e.g. attention deficit disorders, impulsivitiy, etc.16
  • Increased risk of smoking as an adult (double the risk)17
  • Increased risk of most psychiatric disorders during adulthood18
  • For female babies; smoking impacts the development of their ovaries 1

It is good to know that most of the effects of smoking on your fertility will be reversed one year after quitting and you will experience improvement every week that goes by without a cigarette. The effects of passive smoking are not much different to actively smoking yourself so it is a good idea to remove yourself from any smoky environments and encourage your smoking partner to quit. The benefits to fertility start immediately.1

 Do I have to give up completely or is the occasional cigarette ok?

To achieve the best impact on your fertility you do need to quit completely.19 Having the occasional one or two cigarettes often leads to an increase in cravings and stronger withdrawal symptoms and makes it more difficult to quit entirely. Also, as mentioned previously, the risk of miscarriage and/or ectopic pregnancy increases with every single cigarette you smoke. If you also consider the harmful chemicals entering your body with each cigarette you smoke (lead, cyanide, nicotine etc.) and the impact this has in reducing the oxygen supply to the eggs and sperm, then the sooner this exposure is ceased the better all round.

I know I have to quit but I’m struggling

Having said all of that, if you are a smoker, giving up is not easy! It is certainly much easier if you know why you are doing it and you have a goal to achieve – a healthy happy bubba.

What will support your intention to give up the smokes for good?

Helpful hints to give up those cigarettes for good

  1. WHEN – Identify when you are likely to have a cigarette or feel like a cigarette
  2. WHY – Consider why you feel like smoking at those times
  3. HOW – Think about how you can avoid those scenarios/situations or put in place alternative options. How can you distract yourself from the moment of smoking and then replace smoking with an alternative positive action: glass of water, a walk, anything but a cigarette.
  4. WHAT – what will you replace it with that provides a sense of purpose and fulfilment to motivate you? What will motivate you to be healthy? Could it be a new hobby or passion, hanging out with non-smoker friends, exercise, dancing, the thought of making your child?…

For example, if you only tend to smoke when you drink alcohol, then avoiding the alcohol is a good start. Or if you know that you smoke when you are stressed, focusing on stress management techniques and treatment will help make it easier.  If it is certain people or situations that weaken your will power, it might be good to avoid them for a while until you get the cravings under control and can easily say no.

We had one patient who realised that she only really smoked to escape from work. Having a cigarette break was a way for her to get out of the office and away from a job she hated. After making this realisation she began looking for another job and fortunately was lucky to find one that she enjoyed relatively quickly. She had stopped smoking for good by the end of the first week at her new job.

However, not everyone will find quitting smoking as easy as finding a new job (and looking for a new job isn’t necessarily easy either). If you are struggling to give up then go to the experts. Good and proven options for support in quitting smoking include:

  • Quit Line
  • Acupuncture
  • Naturopathy
  • Hypnotherapy
  • Nutrition
  • Counselling
  • Along with a useful website, Quit Line also has a free app (MyQuitBuddy) you can download that helps support you in your journey towards a smoke-free life.20 You can program the app so that it sends you alerts during your “danger times” that remind you of why you need to quit.  It also helps you set realistic goals as well as gain support from others. It can be a useful addition to your quit smoking program.

 

CharmaineDENNISC

Charmaine Dennis is a naturopath, fertility and health expert, mentor, writer, mother, and businesswoman. She is the founding director of Fertile Ground Health Group, co- creator of the Be Fertile relaxation CD series and co-author of The Breakfast Project, among other health inspired projects. Her greatest gift and inspiration is making health, wellbeing, and passionate living accessible, inspiring and achievable for everyone. 

 

What is Fertility Massage?

Written by Michelle Lowe, FGHG Massage Therapist

Fertility Massage is a deeply relaxing and nurturing massage that combines various techniques to help realign your sacral energies and physical body. It is a gentle, natural and non-invasive massage that is suitable for people who are trying to fall pregnant, who suffer from menstrual conditions causing pain and discomfort or have a menstrual condition that may be affecting the outcome for fertility.

Fertility massage aims to release tension within the abdominal muscles, soft tissue and pelvic area that may be impinging on the function of your reproductive system. Through massage and other gentle techniques, we can improve circulatory, digestive, lymphatic, nervous and immune system function, decrease tension within the area and aim to create a more harmonious environment that can help to enable a healthy pregnancy.

Fertility massage helps to improve the flow of circulation as well as break down any scar tissue within and around the reproductive and digestive systems, allowing for more blood flow to nourish the area. With increased circulation comes increased nutrient delivery and removal of metabolic waste. This means that the ovaries and the eggs produced are healthier and makes for a more favourable uterine environment for fertilisation and implantation to occur.

What to expect during a Fertility Massage

A typical fertility massage will consist of massage to the gluteal (buttock) muscles, lower back and abdomen from the pubic bone up to the bottom of the rib cage. Depending on what your goals are, where you are within your cycle, and if you are undergoing any IVF or fertility treatment, the uterine area may be avoided.

Pulsing (gentle and rhythmical rocking) may also be applied during a massage, releasing emotional tension and dissipating body armouring. It also gently encourages fascia in the body, which wraps around every muscle and organ, to release and relax. This allows a misaligned uterus to ‘shimmy’ back into her rightful place.

To complete each session, a ceremonial rebozo wrapping takes place to help bring your whole self back into your body, helping you to feel more centered and grounded. It’s a wonderful experience being wrapped up as you feel supported and free to let go of all your troubles.

After a treatment, most women will report that they feel deeply relaxed, centered, light and good within their body. It’s a sensation that many women experience differently, but find hard to express. However, most women will likely feel more relaxed, calm and better physically and emotionally. It is important to acknowledge that as we shift the energies we hold within us, we may experience emotional and/ or physical releases after a treatment – this is just one of the ways the body gets rid of what no longer serves us.

Best time to have a treatment

You can receive fertility massage at any stage of your menstrual cycle or IVF cycle, however at certain times and depending on your fertility journey. individual circumstances or symptoms, we may avoid treatment around the womb. We will discuss this along with any other considerations before each massage treatment to ensure best outcomes for you.

The best time to come in is after the last day of your bleed and before you ovulate (the follicular phase of your cycle), allowing your practitioner to treat all areas.

 

Michelle-Lowe-clr

Michelle Lowe, Remedial, Fertility & Pregnancy Massage Therapist

Michelle utilises all her knowledge, skills and past experiences to determine the best treatment for all patients. She understands that everyone has different influences and demands in their life and finds that not all techniques and advice work for everyone, which is why she develops a treatment plan that best suits an individual’s needs. There’s nothing that makes Michelle happier than knowing that she has helped someone to achieve their desired outcome for their health and wellbeing.

 

 

 

Time for a mini-detox?

written by Gina Fox, Naturopath

Get ready for an internal Spring clean!

After a cold winter with lazy time on the couch the kilos can creep on.  Even if your weight’s the same this is a good time for a mini-detox to re-boot your body and feel energised and ready for more activity as the weather starts to warm up.

The concept of detoxing seems to get a lot of negative press.  Mainly this is due to a lack of understanding of what most detox programs hope to achieve.  Most of the negatives focus on the fact that our bodies can detox themselves through normal elimination pathways so further efforts in detoxing are not required.  There also seems to be a need to criticise the notion of “toxins” in our bodies.  So, we’d like to clear a few things up and show you why a detox can be a fantastic thing – if done correctly.  There are all manner of detox approaches out there from the sensible to the ridiculous.  We’re talking about eating clean, simple and wholesome foods that our bodies will thrive on. Here are our tips on getting it right and keeping it sensible, real and achievable.

A detox basically involves some kind of elimination – usually things commonly known to make us feel less than amazing in one way or another (fatique, bloating, mood and blood sugar swings, dehydration, etc.).  Common exclusions are refined sugar, soft drinks, caffeine, alcohol, tobacco, drugs, wheat, dairy, red meat, processed foods, fried foods and baked goods.  Eliminating these things means that while you are detoxing, your diet remains light, fresh, wholesome and very healthy and your body has less heavy processing to do on a day to day basis.

Am I likely to feel worse before I feel better?

Let’s face it, the adjustment period may be challenging to get through (cravings, headaches, nausea, fatigue, constipation or diarrhoea etc. usually kicks in on day 1-3 and usually lasts no longer than 3 days) but it will be worth it.  And once you break the habits and addiction cycle of some of these foods and substances, you will most likely find the cravings all but disappear as your body adjusts and begins to enjoy all the benefits of your hard work and perseverance. Cleaning up your diet and lifestyle with a detox is only challenging in the short term. Your body will thank you for it and reward you with a healthier, more vibrant and energetic you.

And to top it all off…..

The truth is, a few days, weeks or even a month of a detox program, restricting your diet and some lifestyle choices can make huge inroads to a healthier you.  The real goal is taking the pressure off: just giving your body time and resources to rest, recover, heal and make time for all the other things it is capable of doing – like making babies or running or healing your skin problems.  When your body is overloaded, these things get shunted down the hierarchy while it deals with more pressing issues. Restricting certain foods  whilst choosing to eat only fresh, whole, organic foods during your detox enables and boosts your natural detoxification and elimination pathways and lets your body heal long standing problems that it hasn’t had time to get to because it is so busy processing the things that don’t work for it.  After a short period of adjusting most people notice improvements in metabolism, immune system, energy levels, sleep, general bodily comfort, weight loss, appearance – particularly brighter skin and eyes, fresher breath and most importantly, smoother, easier, formed and satisfying bowel movements!

Finally, we believe one of the best things that can happen as a consequence of a detox, is that you notice or learn something that really works for you: a new recipe or food that you love, or you might notice how much you like plain water with lime instead of coke, or you might discover how tired alcohol is really making you and without it, you don’t need so much coffee either!  And then maybe one or two of these things become incorporated into your daily life – not just the detox period.  If you do a detox 2 or 3 times a year, that adds up to a continuous improvement process that really adds up over time and leads to an exponentially healthier you.

For help with a specific detox program book in with one of our FGHG naturopaths.

 

Gina-Fox3

Gina Fox, Naturopath, FGHG

Gina is a naturopath with over 15 years’ experience. She trained under Francesca Naish (author of Better Babies) and has a Masters in Reproductive Medicine. As well as being an experienced clinician she is a speaker, naturopathic lecturer and student clinic supervisor.

Gina is highly skilled in providing naturopathic care for women’s health issues, pre-conception health, infertility, IVF support, pregnancy care and through menopause.

 

 

 

 

IVF 2 Week Wait

By Gina Fox (FGHG naturopath) and Charmaine Dennis (FGHG naturopath and director)

Are you feeling anxious, worried and wondering what you can do for support while you wait for your pregnancy test after embryo transfer? No more appointments now and feeling a bit lost and second guessing whether or not you’re pregnant? Confused with the amount of conflicting information on the internet about what’s safe or helpful and what’s not? What should you eat? How much exercise should you do? Is bed rest best? Should you take time off work? How do you cope with the waiting and the not knowing? What can you do to ease the tension? Common sense and informed answers to these questions (and more) are discussed in this episode of Finding Fertility Podcast by Fertile Ground Health Group naturopaths Gina Fox and Charmaine Dennis.

Feel calmer around the IVF 2 week wait, knowing a few of the dos and don’ts. Enjoy a short guided relaxation in the mix too.

Listen to the podcast here

See all Finding Fertility podcast links here. 

Warming foods in Traditional Chinese Medicine

From a Chinese medicine perspective food is classified according to its attributes and the way it effects the balance of yin and yang energy in the body. In the cooler (yin) months our energy is occupied not only with its daily function to keep us healthy, it also requires yang energy to keep us warm.  In order to provide the optimum conditions for healing im+balances, as well as supporting regular healthy functioning, we can greatly assist the body by eating foods that are naturally warming.  And it’s not only foods that are heated or cooked that can achieve a warming effect. Adding a variety of herbs, spices, nuts and seeds will also bring your diet into balance and aid digestion to provide the greatest use of nutrients from the foods we eat.

In Traditional Chinese Medicine (TCM), the Spleen/stomach are seen as the central organs of digestion. They control the breaking down the food and assist the absorption of elements that nourish organs and tissues to increase Qi and blood in the body.

Spleen yang is often compared to a fire that warms food (including fluids) in order to metabolise them. By consuming too many cold foods in our diet, it can be like putting a wet blanket on top of the fire, smothering and impairing this metabolic action. As a result, signs of Spleen deficiency such as poor appetite, bloating and loose stools may become an issue.

There are three categories of food that can impair Spleen function.

  1. Food that is energetically cold.
  2. Food that is physically cold.
  3. Fried, greasy or sugary foods

Food that is energetically cold – In prescribing dietary therapy and herbal medicine in TCM, the energetic quality of a substance is always taken into account. For example, take ginger and watermelon both sitting at room temperature. Eating one would cool the body down (watermelon) and the other one would have a noticeable warming effect on the body (ginger).

In cooler months, and for some, all year through, too many energetically cooling foods such as a lot of fruit, salads, raw foods, vegetable juices, dairy foods (with the exception of yoghurt for most) etc. can cause signs of Spleen deficiency, particularly if they are not balanced with the introduction of warming foods.

Food that is physically cold – This includes things straight out of the fridge such as drinks or ice cream, or with ice added. In the case of water, warm or hot water will be absorbed more effectively.

Food that is fired, greasy or sugary – This includes food deep or shallow fried or food with a high amount of oil or sugar content such as chocolate cheeses and cured meats.

 

So what do you need to eat to assist spleen function and provide balance in the cooler months?  Cooking warms the energetics of food so focusing on recipes for soups, stews, and casseroles is a great start. Fruit can also be poached or stewed and vegetables can be sufficiently steamed. Combing small amounts of warm food with the cold can balance the yin yang too, such as adding a little warm wasabi to help digest the coldness of sushi.

Here’s some examples of the types of foods you can include in your diet if you need to balance your diet with more warmth.

Herbs include basil, chives, coriander, dill, fennel, parsley and rosemary.

Spices include anise, cumin, cinnamon, cloves, ginger, black pepper.

Vegetables can be steamed or cooked and include plenty of onion, leeks, parsnips, capsicums, spring onion, garlic.

Other – fruits are better dried or cooked, nuts, honey, oats, quinoa, seeds, wild rice

When trying to integrate these principles into your diet, it is always best to consult your TCM practitioner to find out how this applies to you, especially if you are experiencing digestive issues.

Post natal care at Fertile Ground Health Group

At Fertile Ground Health Group (FGHG) we love caring for you throughout your fertility and pregnancy journey and when the baby comes the care does not end there! We offer a range of approaches to help support mums as they navigate the often challenging first months with a new babe.

If you have been a patient of FGHG throughout your pregnancy why not take advantage of Osteopathic baby check to make sure bub has bounced back from the stresses and pressures of being born.  And of course, we strongly believe babies need well rested, healthy mums and our “mother roasting treatment”, a regenerative massage treatment is ideal any time after you give birth – say any time in the next 12 years!

Below you will find information on how each of our modalities can help you and your family once your bundle of joy has arrived.  We are here to support you through any hiccups you might encounter or just to support wellness, enhance health and prevent future health issues for both mother and baby.  Prevention is key, but if either you or your baby are struggling in any way, one of our highly experienced practitioners will know how to guide you.

Naturopathic care can assist with energy and nutritional requirements needed for mothers post birth to ensure sufficient milk for breastfeeding.  It also offers a range of solutions for milk supply & mastitis, low mood, fatigue, baby colic or eczema, feeding, sleeping and developmental issues.  Advice on weaning, introducing solids, vaccination support and fever management is also available.  Naturopathic care also provides essential support and solutions for any mum or baby struggling with digestive or immune issues.

Acupuncture and Chinese Herbal Medicine can treat many conditions including feeding problems (insufficient lactation, oversupply, mastitis, engorgement, pain, etc.), urinary incontinence, hormonal balancing, abdominal pain, back pain, post natal fatigue, mother and /or baby sleep issues, stress anxiety and depression. This ancient and traditional medicine deeply nourishes your energy like nothing else.  And the Melbourne Acupuncture Multi-bed Project makes appointments super accessible – in and out in 45 minutes!

Osteopathic care is highly beneficial for both mother and baby.  For mothers: helping the pelvis, spine and whole body return to the optimal position and function after the changes induced by pregnancy, labour and birth. For babies: gently releasing any tension in the head or body resulting from  labour and birth can relieve or avoid reflux, colic, unexplained pain responses, altered head and neck position/development or just generally support and relax unsettled babies.

Our Massage therapists offer mums “Mother roasting” for an enriching massage and moxibustion treatment using warming and nourishing essential oils and heat pack application.  This massage incorporates the use of specific acupressure points that have rejuvenating and regenerative properties for new mothers post birth. This makes it the perfect treatment to re balance new mums, increase body energy and relieve any muscular pain and tension.  Appropriate for all mums, no matter how you have given birth or how long ago!

Counselling. Pregnancy and birth involve significant change in a myriad of ways, with different and often unexpected feelings surfacing. Counselling during pregnancy and / or post birth can enrich your parenting experience and ensure challenges are unpacked and moved through for personal growth and a feeling of confidence and freedom. Preparing for labour & birth or debriefing your birth experience through our specialist counselling service is an essential part of this transformative life stage as you birth yourselves as parents.

Call or email reception to book in:

(03) 9419 9988
reception@fertileground.com.au

Gift vouchers are also available if you’ve got someone in mind that would benefit from some post natal care treatments at Fertile Ground.

How to make meditation part of your daily routine

By Gina Fox, Head of Naturopathy at Fertile Ground

5 Top Tips for making meditation part of your daily routine
1.    Do just that – make meditating a routine.  Sit at the same time each day and your body will start to want to do it.  First thing in the morning is best and you can take a piece of that calmness into your day.  Make an intention to yourself to remember this quiet space if you start to feel frazzled later on.
2.    Choose a place and make that your meditation place.  When you go to sit or lie there your body and mind will already know what’s coming and start to relax even before you’ve begun.
3.    Even if you hear yourself saying “I don’t have time for this” or if you start going through a long list of what needs to be done.  Just decide to do it – even if you sit for 2 minutes.   Ideally 10-20 minutes daily but 2-5 minutes is good too.
4.    If you tend to get bored mix it up a bit.  You can follow your breath (see the suggestion below) count your breaths up to 10 and start again, follow a meditation in an app. like smiling minds or One Giant Mind or if you are trying to conceive or pregnant try one of our special fertility guided relaxations. There’s also a wonderful meditation for sleep if you tend to have insomnia or wake during the night.
5.    To get the most benefit out of your meditation or guided relaxation it’s best to open your eyes slowly and not to hurry into an intense conversation or task.  Become aware of your surroundings, have a gentle stretch and take that mindful awareness of really listening and seeing into your day.

Focus on the breath – a simple meditation exercise to relax and renew
Just become aware of your breath and breathing, with the breath coming through the nose or focus on the rise and fall of the abdomen.

This basic breathing exercise is a natural tranquilliser for our nervous system:-
1.    Exhale completely  pulling in your lower abdomen
2.    Inhale slowly through your nose to a count of 4 or 5.  Your lower abdomen should expand out followed by your chest, keep your shoulders relaxed.
3.    Hold for a count of 2
4.    Exhale through your nose for a count of 5 first exhaling the air from your chest and then pulling your lower abdomen in as the air is expelled.
5.    Repeat 3 times

 

Gina Fox

 

Gina Fox is a naturopath with over 15 years’ experience. She trained under Francesca Naish (author of Better Babies) and has a Masters in Reproductive Medicine. As well as being an experienced clinician she is a speaker, naturopathic lecturer and student clinic supervisor.

Gina is highly skilled in providing naturopathic care for women’s health issues, pre-conception health, infertility, IVF support, pregnancy care and through menopause. She treats a wide range of issues including recurrent miscarriage, thyroid, auto-immune antibodies and she has seen good results working with men to improve sperm quality. She also enjoys the post birth appointments with mother and baby, maximizing wellness for the whole family and educating parents on how to manage many common childhood illnesses. Her professional approach involves working in collaboration with doctors and specialists to create an effective co-ordinated treatment.

Helpful hints for a good night’s sleep

Written by Gina Fox, Naturopath

Getting a good night’s sleep is an excellent starting point to improve your attention span and concentration, raise energy levels and increase your tolerance to stressful incidents during the day.

When to Eat and When to Sleep

  • Preferably eat dinner before 7.30pm at least 4 hours before bed
  • Avoid having a heavy evening meal
  • Do not go to bed with an over full stomach or feeling hungry
  • Have a regular bed time to allow your body to maintain a constant sleep/wake cycle.
  • Avoid daytime naps

Relax before Bed

  • There are a number of techniques to use to promote relaxation before bed. Try progressive relaxation by first tensing and then relaxing each area of the body. Begin by contracting the muscles in the feet and work your way slowly up through the thighs, buttocks, abdomen, chest, arms, eyes, forehead and face.  Hold the contraction for 2 seconds then relax the muscles.  You can do this exercise once or twice while in bed to promote deep relaxation.
  • Deep breathing exercises before bed. In fact if you do these regularly during the day it will have a cumulative effect on relaxing you and helping you sleep well.
  • Have a warm bath before bed with 3-4 drops of sleep inducing essential oils such as lavender. Or put a quarter of a cup of epsom salts in the water to aid muscle relaxation.
  • Don’t work or study before bed and aim to stop the study at least 1 hour prior to sleeping
  • Burning essential oils in the bedroom before sleep can be helpful. Choose one of the relaxing oils such as Bergamot, Lavender; Frankincense; Sweet Marjoram; Sweet Orange; Rose; Ylang Ylang.  Alternatively putting a drop or two of essential oil on a hanky by your pillow may have a similar calming effect.

Foods that may help sleep

  • Foods high in tryptophan may induce sleep. A cup of hot milk before bed may be helpful.
  • Include plenty of magnesium rich foods in the diet such as vegetables, nuts, seeds, soy products and whole grain foods.
  • Eat calcium rich foods such as green leafy vegetables, nuts and seeds and soy.
  • If you have a problem with dips in energy levels during the day you may need to eat a light snack half an hour before bed to ensure blood glucose is balanced so you don’t wake in the night. Oatmeal, wholegrain cereals or a handful of almonds before bed can be helpful.  Avoid salty foods which can be stimulating.
  • Have a cup of herbal tea with sleep inducing properties before bed. Try lemon balm, chamomile, catnip, hops, passion flower, skullcap or valerian.

Foods that may hinder a good nights sleep

  • As a general rule coffee and caffeine drinks should be avoided after 1pm in the afternoon and certainly not taken after dinner. Food and drinks high in caffeine include soft drinks, colas, chocolate, coffee-flavoured ice cream, hot cocoa and tea.  Some people may be very sensitive to caffeine and may even have a problem with decaffeinated coffee.
  • Alcohol can impair sleep as it causes the release of adrenalin.
  • Do not take stimulating supplements in the evening eg B-complex or iron.
  • If you often get up to urinate during the night then avoiding drinks for the two hours before bed – common culprits are alcohol, coffee and apple juice.
  • Foods to avoid in the evening are those high in fats, heavily spiced foods and MSG. Other foods to avoid in the evening are sauerkraut, bacon and other smoked products, spinach, eggplant, wine and cheese as they all produce tyramine, releasing norepinephrine which is a brain stimulant

Exercise and Lifestyle

  • Regular physical exercise improves general well-being, relaxes tense muscles and has a good effect on sleep. The exercise should be undertaken morning, afternoon or early evening. 20-30 minutes of aerobic exercise of moderate intensity is ideal.  Avoid strenuous exercise within three hours of bed as this might keep you awake.
  • An evening stroll after dinner or gentle stretching exercises before bed can help.
  • Gentle yoga in the evening can be beneficial and sleep inducing.
  • Don’t watch television in bed and in fact switch the TV off at least half an hour prior to bed. Use that half hour to do something relaxing such as a warm bath, stretching or relaxation exercises, reading a book or listening to relaxing music.

Noise and environment

  • Check for any electrical appliances near the bed and remove them.
  • Check if there is a fuse box on the wall behind your bed in another room. If so you may need to alter the position of your bed.
  • Try to maintain a consistent body temperature when you sleep. Have different summer and winter covers to avoid seasonal temperature fluctuations.
  • Noise control. If you are bothered by loud constant noises then try and reduce them.  High quality ear plugs can be helpful if noise is a factor.
  • A dark and quiet room is a recipe for a good nights sleep. And of course make sure you have a comfortable bed – not too hard and not too soft!

What to do if you wake up or still can’t get to sleep?

  • Practice a deep breathing or relaxation technique.
  • Or get up and do something monotonous until you feel sleepy.

Medication/Drugs and their effect on sleep

  • If you are on any medication check with your doctor if a side effect might be insomnia. The doctor may be able to suggest alternative medication if it is the cause of sleeping problems but don’t just come off your medication without first discussing this with your doctor.

Research compiled from:

Cameron M, 1993 Lifetime Encyclopedia of natural Remedies, Prentice Hall, New Jersey|
Haas E 1992 Staying Healthy with Nutrition, Berkeley, USA
Murray M, Pizzorno J, 1998 Encyclopaedia of Natural Medicine, Little, Brown and Co, London
Osiecki H, 1998 The Physician’s Handbook of Clinical Nutrition, Bioconcepts Publishing,  Queensland

Gina FoxGina Fox, Naturopath

Gina Fox is a naturopath with over 15 years’ experience. She trained under Francesca Naish (author of Better Babies) and has a Masters in Reproductive Medicine. As well as being an experienced clinician she is a speaker, naturopathic lecturer and student clinic supervisor.

Gina is highly skilled in providing naturopathic care for women’s health issues, pre-conception health, infertility, IVF support, pregnancy care and through menopause. She treats a wide range of issues including recurrent miscarriage, thyroid, auto-immune antibodies and she has seen good results working with men to improve sperm quality. She also enjoys the post birth appointments with mother and baby, maximizing wellness for the whole family and educating parents on how to manage many common childhood illnesses. Her professional approach involves working in collaboration with doctors and specialists to create an effective co-ordinated treatment.

Gina loves to help couples achieve full-term pregnancies and give birth to beautiful healthy babies. Gina excels at addressing underlying stressors while couples achieve their optimal fertility. Her own meditation practice led her to become a meditation instructor and co-develop the Be Fertile series of guided relaxation CDs for women around conception, IVF and pregnancy support.