Journal Category: Health advice

Identify your Unique Fertility Needs

Sage King Unique Fertility Needs Fertile Ground Health Group

What’s your Fertility Plan and do you know how to identify your unique fertility needs?

Welcome to this free 6-part article series designed to help you determine your fertility plan and understand the steps you can take to optimise your fertility outcomes. 

Over these 6 weeks we are going to discuss all potential options for those of you who are:

  • single, 
  • in same-sex relationships, 
  • are gender non-conforming, 
  • or are in a heterosexual relationship.

In these articles I will address information around:

  • trying to conceive, 
  • options if you have been struggling to conceive, 
  • considerations for those of you thinking about IVF, 
  • considerations for those of you currently undergoing IVF treatment,
  • how beneficial naturopathy can be in optimising your fertility outcomes.

Opportunity to Ask Me Questions – LIVE

After each article release, you have the option to submit any questions you may have by 7pm Monday evening to the Create A Fertile Life Facebook group. If you’ve not yet joined that private group you are welcome to go there and request to join.

If you wish to submit your questions anonymously, you can private message the Fertile Ground Health Group Facebook page and admin will forward them to me. 

Each Tuesday, I will be answering your questions live in this Create a Fertile Life Facebook group at 7pm AEDT, so we can all learn from each other.

Your Fertility Plan

Now, some of you may know exactly what your plan is, others may not have thought about it so concisely yet. Whatever stage you are at, I want you to provide you with the tools to determine what your fertility plan can look like and how you can optimise your outcomes with Naturopathy. Grab a pen and a piece of paper, or type in to a document on your phone/computer so that you can create the skeleton of the items that relate to YOUR individual journey and we will build on this each week over the next 6 weeks. 

I am excited to embark on this journey with you. Let’s get started!

Part One: Identify Your Unique Fertility Needs

In the same way that we are all our own unique individuals, no two fertility journeys nor pregnancies are the same.  It is important for you to identify what your family plan looks like, taking into consideration your age, who your fertility plan involves – who is providing the egg (you or your partner?), who is providing the sperm (you or your partner? Sperm donor – known? Clinic recruited?), who will be carrying the pregnancy and in which timeframe you wish to try to conceive. 

Age & egg quality

For individual’s trying to conceive, age is something that is spoken about regularly. I see frustration in many of my patients when age is spoken about and I understand that frustration because, well, you know the impacts of age on fertility. While age is something we cannot change, thorough preconception care can positively influence your egg quality and reduce the impacts of biological age as much as is possible. 

Statistics show a decline in fertility from 35 years of age, with a further decrease after 40-42 years of age. (The American College of Obstetricians and Gynecologists Committee on Gynecologic Practice, 2014; Fertility Society of Australia, 2018) Individuals assigned female at birth are born with all their eggs and research now shows that egg quality can be positively influenced in the 100 days before ovulation. (Fertility Society of Australia, 2018)

If you’re 34 years old or younger, you’re fortunate enough to have at least 12 months to undertake a thorough preconception screening and treatment protocol. 

If you’re 35 years or older, your time to conceive considerations are a little different. If you’re wanting to try to conceive within the next 3, 6, 9, 12 months, it is essential you undergo a thorough preconception screening for your individualised preconception care as soon as possible to maximise your time to influence your biology in a positive way. The more time, the better! In some cases, the best opportunity to conceive involves using donor eggs, however this is something that is determined on a case by case scenario and takes many factors into account.

Timeframe of starting your fertility journey

Have you considered the time in which you want to start trying to conceive? Considerations include your age, sourcing a sperm donor and individualised preconception recommendations. It is good to start with an estimated time frame. The time required to optimise your health for conception will become clearer once you’ve undertaken a thorough preconception screening. 

The minimum recommendation for your optimal preconception screening is 3 months. However, some of my patients have more time-sensitive scenarios where we will tailor their treatment protocols to support where they’re at in their fertility journey, whilst closely monitoring their pathology and working alongside their fertility specialist.

Questions you might want to consider
  • What does your timeframe of trying to conceive look like? 
  • Do you have an age in mind of when you want to start your fertility journey or have children? 
  • Given the information you know now, has this changed or become clearer? 
  • Will you need support in trying to improve your cellular health and egg quality due to your biological age? 

Maybe you’ve already started your fertility journey and unfortunately are yet to achieve conception. No matter what your circumstances, preconception screening and care is the best way to optimise your…

Want to keep reading? Sign up to get instant free access to Sage’s preconception article series and find out about the intricacies of your menstrual cycle, sperm donor considerations, intercourse, conception, egg quality, egg carrying considerations, assisted reproductive technology, home insemination, the answers to your questions and more.

Written by Fertile Ground fertility Naturopath, Sage King.

Food Cravings – what are you really craving?

Food cravings with Jane Holland

Food cravings come in all tastes and sizes. Have you ever walked past a bakery early in the morning and spied the rows of croissants in the window and found yourself thinking about nothing else but those buttery flaky pastries for rest of the day??

Or perhaps you’ve arrived at the end of a busy afternoon and found yourself thinking of nothing else but the moment when you can crack open the cupboard and dig your hand into a packet of salty crunchy crisp chips??

Or perhaps after dinner when you’re winding down, your mind becomes filled with the idea of biting into a delicious chunk of chocolate, that sweet goodness bringing you some kind of wild euphoria…

Chances are, if you are a human, you have experienced some form of food craving.

In fact, surveys suggest that up to 90% of women and 70% of men have experienced food cravings at some point during their life (Magee 2005).

Food cravings can be defined as an intense desire to consume a particular food, differentiating it from a feeling of hunger, which can be alleviated by consumption of any type of food (Muele 2020).

The Complexities

And it’s more complicated than you might think! We tend to think food cravings are driven by a primal instinct to stay alive, an evolutionary advantage embedded in our genes. And while that’s partly true, what is now also known, is that areas of the brain responsible for memory and sensing pleasure are also partially to blame (i.e. conditioned responses to stimuli), as well as a need to satisfy emotional states, such as calming stress and reducing anxiety. In other words, it’s complex.

When our needs are not being met – physiologically, emotionally, mentally, or energetically – our natural impulse is to rectify this. In other words, when we are ‘out of alignment’, we will find a way to bring ourselves ‘into’ alignment. Our brain can’t always differentiate between fulfilling needs in a resourceful versus unresourceful way, however, so if we are not aware of the ways we have learnt to ‘fulfil’ these needs (i.e. we have learnt to do something that brings relief but not necessarily long-term satisfaction), we will continue to repeat this behaviour over and over again, despite our seemingly ‘conscious’ desire to change it.

Mindfulness for Food Craving

Mindfulness, and self-awareness through sensation and the body, are some of the ways to bring us back into deep connection with our intuitive self. From here, we can respond to our needs in a more honest way, rather than a reactionary, automated way. But it’s tricky business. The parts of us that work to protect us (often formed during childhood or adolescence to ‘meet the needs’) might feel fear or hesitation or resistance to a different response, which can lead to more dissonance and contraction if we are not willing to listen and be ‘in relationship’ with them! Simply put, in order to understand our needs, we need to engage with them in a compassionate and honest way, to find out how we can support them (and ourselves) in a more resourceful way.

Stopping the Self-Punishment

As we bring more awareness to these needs and honour our deeper stirrings and get curious about the places where we are betraying ourselves, our physical body changes too. Instead of punishing or banishing the parts of us that crave chocolate after dinner, or eat a whole wheel of cheese at the party, or yearn for a hot cross bun smeared with butter, we start to notice that actually, those parts just wanted to feel safe in that moment, or connected, or loved.

Over time, as we integrate and listen to our different parts, our behaviour changes too. Learning to notice and feel what we are truly craving, fulfilling our needs and honouring our intuition leads to deep and lasting changes. It just requires deep compassion, radical honesty and a willingness to listen.

Written by Jane Holland, respected holistic Nutritionist at The Melbourne Apothecary, renowned international retreat facilitator, adored Deep Sleep Yin Yoga teacher.

Book in with Jane to understand and reshape your food story, build a healthy relationship with your food and body, and create behaviours in your life that support your healthiest self. (Jane is currently offering free 10 minute Nutrition consults to help you take action – when booking navigate to heading Nutrition > Free 10 min consult > Jane Holland)

References

Meule, A. Twenty Years of the Food Cravings Questionnaires: a Comprehensive Review. Curr Addict Rep 7, 30–43 (2020). https://doi.org/10.1007/s40429-020-00294-z

Magee, E. The Facts About Food Cravings, WebMD (2005). https://www.webmd.com/diet/features/the-facts-about-food-cravings#1

Zucchini and Chilli Pepita Salad

Zucchini Salad with Josephine Cabrall from Fertile Ground Health Group

Zucchini and chilli pepita salad is a simple dish that I love for shoulder seasons where we are still having some nice days but the weather is getting colder. It’s still got a lot of freshness about it but the grilled zucchini is easier to digest than raw salad and the chilli pepitas give it some warmth. The lemon, dill and feta really get your tastebuds going.

This dish is super yummy as a BBQ side salad with just about every type of protein – fish, tofu, tempeh, chicken, red meat, falafel, chickpea or lentil burgers. If I have some leftover I often have it for breakfast on a slice of dense wholegrain bread with a poached egg on top.

Zucchinis are very high in fibre, which feeds beneficial gut bacteria and helps you to feel full and satisfied, as well as aiding healthy bowel movements. They are also very low in carbohydrate. All of these things are great for hormone balancing, general health and are compatible with a PCOS diet, if that is what you are aiming for. Being dark green in colour, they are a natural source of antioxidants and folate, making them great for fertility and pregnancy.

Pepitas (pumpkin seeds) add a good source of zinc – helpful for skin, hair, immunity, fertility and so much more.

Ingredients
  • 4 large zucchinis, sliced lengthwise
  • A large handful of pepitas (pumpkin seeds)
  • A pinch (or more as desired) of cayenne pepper (chilli powder)
  • Half a bunch of fresh dill, leaves picked
  • 30-40g of goat’s chevre or goat’s feta
  • Half a lemon, juiced
  • Olive oil
  • Salt
Method

Brush zucchini slices with olive oil and cook them on a grill plate until soft and browned, flipping halfway. You could also roast them in a 200 degree oven on trays (don’t overcrowd the trays or they’ll go soggy before they brown).

Toast the pepitas in a fry pan with a splash of olive oil, pinch of salt and the cayenne pepper until just starting to go light brown, then remove from heat to cool on a plate.

Assemble the salad by tossing the zucchini with the dill, lemon and olive oil, crumbling the feta on top and sprinkling over the pepitas.

Want more? Download your free PCOS & diet guide, filled with delicious and healthy recipes specifically for people with PCOS – Written by Naturopath Josephine Cabrall.

Weight loss and PCOS

PCOS and weight loss with Josephine Cabrall from Fertile Ground Health Group

Weight loss improves just about every aspect of polycystic ovarian syndrome (PCOS). Whilst it is often more difficult to lose weight when you have PCOS, even modest weight reductions can have a significant impact on PCOS symptoms plus reduce the risk of developing cardiovascular disease and diabetes.

How do I know if I need to lose weight?

Being overweight, especially around the waist, causes insulin resistance (even if you don’t have PCOS) because fat cells release substances that mess with insulin sensitivity. This means that being overweight increases insulin levels even more, worsening PCOS signs and symptoms. In short, being overweight is bad news for PCOS.

Body mass index (BMI) is a good guide to determine if you are in the overweight range or the healthy weight range. You can calculate your BMI using a simple online calculator and plugging in your height and weight (there are many available).

How to get started on weight loss

It’s not so simple to just lose weight and if you have PCOS with insulin resistance, this can be even more difficult because insulin is a hormone that promotes fat storage. Both diet and exercise matter when it comes to weight loss but if you need to make changes in both areas, start with diet and once that is a routine for you work on your exercise routine – changing everything overnight is hard and you don’t want to set yourself up to fail.

When it comes to diet, head over here and get your copy of my free PCOS & Diet eBook. It outlines the dietary changes that have the most impact on weight loss for people with PCOS. If you check out the eBook but still need more help or have questions, you might need to work with a naturopath to work out the best diet for you as an individual.

What’s the best type of exercise for weight loss and PCOS?

There are two types of exercise that have been shown to be effective for PCOS and weight loss:

  1. Resistance training

Resistance training means moving your body against a resistance. The resistance can be your own body weight (e.g. push ups, planking or yoga) or equipment such as bands or weights. You can do resistance training at home if you’ve already got some experience with how to do it safely. If not, get help from a professional PT to ensure you adopt the correct posture and alignment, avoiding injury.

If you can’t afford a personal trainer, join a gym and ask the staff for assistance in getting your posture and alignment right on their equipment. If the gym is not your thing, join a strength yoga class such as Iyengar, Ashtanga or Vinyasa.

Resistance training is designed to build muscle mass. Increasing muscle mass has a positive effect on insulin resistance and boosts metabolism, meaning your resting metabolic rate is faster; you burn fat while at rest.

Research has shown resistance training can reduce androgens, waist circumference, body fat percentage and fasting blood glucose: all good things for PCOS. However, the best results come with doing a combination of resistance and aerobic exercise.

  1. Aerobic exercise

Aerobic exercise is also known as ‘cardio’ exercise and refers to any exercise that gets your heart and lungs to work faster. You breathe harder, your heart pumps faster and you work up a sweat. There are many ways to do this and lots of them are actually fun! Dancing, swimming, sex, aqua aerobics, team sports, cycling, HIIT, circuit training and jogging are just a few of them.

Beyond improving insulin resistance, aerobic exercise has many benefits. Aerobic exercise improves circulation, increases energy levels, increases endurance, reduces risk of heart disease and diabetes, reduces body fat, maintains a healthy weight, improves mood and improves sleep.

How much exercise do I need to do?

Based on the research you should do 1hr of resistance training three times weekly but you should start slowly and build up to this. On alternate days you should do 30 minutes of aerobic exercise. Have one day off per week to give your body a rest.

More is not better

If you push yourself beyond the above guidelines you run the risk of pushing your stress hormones too high, which inhibits weight loss and increases insulin.

My top 4 tips for success
  1. Get friends and family in on it

Making a time to exercise with friends or family increases your motivation and makes exercise more enjoyable. It makes you accountable for showing up. Likewise, a healthy diet, such as outlined in my PCOS & Diet eBook, is something that can be done as a family or with friends. It is a health choice that is beneficial for everyone, not just those with PCOS (if you have children they can eat the same as you, just let them eat freely of healthy carbohydrates rather than limiting their intake).

  1. Any type of exercise is better than no exercise

If all you can do today is just go for a walk then it’s better than nothing – you are still having a beneficial impact on your hormones when you exercise, even if weight loss is not achieved.

  1. Set realistic goals

If you can’t stick to a strict regime as outlined in the exercise section above, just do what you can. Any sort of increase in physical activity is better than none.

Set a goal of something you can do that is easily achievable. Once you can stick to that for 3 weeks, set a higher goal. For example, if you currently walk for 10 minutes per day, increase this to 15 minutes. Or get a pedometer and increase your daily steps by 2000 each week.

  1. Prioritise it

One of the excuses you might give yourself is that you simply don’t have time exercise and prepare food. This is when you need to sit down and make a list of all of the things that take up time in your life and prioritise which ones are going to make you the happiest. Chances are that being healthy is going to be near the top of your list.

Other things might have to take a back seat in preference of your health.
You might find that some things can be combined. For example, seeing friends and exercising could be rolled into one on some days. Preparing food and family time are other things that could be done together. How you shape your life is up to you but one thing is for sure: if you don’t prioritise time for weight loss, it won’t happen.

Need more help?

Losing weight can be really tough, so don’t be afraid to reach out for help if you need it. Some great choices are personal trainer or exercise physiologist, naturopath, nutritionist, osteopath, acupuncturist and psychologist or counsellor. All of these professionals can help you tailor a plan that is most effective for you as an individual and help keep you accountable and motivated along the way.

Josephine is currently offering free 10 minute consults to everyone. These sessions give both practitioner and patient the chance to see if the therapeutic relationship is a great fit, as well as to get you started on the path to feeling better, whether that be prescriptions on the day, referral for testing, or simple extras that you can incorporate to support yourself even more. 

Book in with Josephine to get started > bookings > Naturopathy > Free 10 min consult

What’s Your Fertility Plan?

Your Fertility Plan with Sage King from Fertile Ground Health Group

It can be quite overwhelming for any individual or couple to decide if their family plan includes children, let alone go one step further and reach out for support to optimise or facilitate fertility. These decisions can be even more complex for those who fall outside of the mainstream heteronormative, coupled, gender binary. 

Fertility plan – where to start?

Knowing when you want to have children is key to where you can choose to start on this journey. Does your family plan include children within the next 3-12 months? Did you know that preconception care takes a minimum of three months to positively influence reproductive health,  including egg quality? 

One of our expert fertility naturopaths, Sage King, has written a 6-part series to help individuals and couples of all gender identities and sexual orientations confidently navigate their fertility journey and create their own fertility plan. This series is inclusive of everything from preconception pathology screening, naturopathic preconception considerations, how to enhance your fertility naturally, to egg freezing, intrauterine insemination (IU) and In vitro fertilisation (IVF). Sage will be taking a deep-dive in how you can optimise your fertility outcomes.

What you’ll learn in this free 6-part article series

Part One: Identify Your Unique & Individual Needs

  • Individual considerations
  • Couple considerations
  • Sperm donor considerations

Part Two: Do You Need Preconception Screening?

  • Understanding your optimal preconception window
  • GP preconception screening
  • Your functional preconception assessment options
  • Naturopathic preconception considerations
  • PCOS, Endometriosis and the impacts on fertility

Part Three: Enhance Your Fertility Naturally

  • Eating for your fertility
  • Exercising for your fertility
  • Stress management
  • Enhancing sleep quality for your fertility
  • Endocrine disrupting chemicals and why you should avoid them

Part Four: Is Egg Freezing for You?

  • Age and egg freezing – what’s the go?
  • Understanding the egg freezing process
  • How to access Naturopathic support for egg freezing

Part Five: What is IUI & do I qualify?

  • What is intrauterine insemination?
  • Is IUI for you?
  • Natural vs. medicated cycle
  • Importance of collaborative care
  • Naturopathic support options for IUI

Part Six: Your Guide to IVF

  • What is IVF?
  • Is IVF for you?
  • Importance of collaborative care
  • Naturopathic support options for IVF

Are you single? In a couple? Do you wish to use your own eggs, or do you want to carry using your partner’s eggs, or vice versa? Do you have a known sperm donor, or will you use clinic-recruited donor sperm? Perhaps a child is not in your short-term plans but you wish to freeze your eggs for peace of mind down the track – there is great information here for you too. 

Register to receive notification as each article in this 6 part series is released. Sage is dedicated to helping you identify your unique and individual needs, as well as to provide you with the information you need to feel more informed, more confident on how to best navigate your situation, and most importantly helping you feel fully supported on your fertility journey.

Bonus Preconception Q&As with Sage online

Get your questions answered by joining our closed Create a Fertile Life Facebook group. Submit your questions in this group and Sage will answer.

EMERGE – allow your natural buoyancy

Jane Holland from The Melbourne Apothecary talks adapting to COVID

How are you this week? I know a few of you reading this in Melbourne have just started yet another lockdown – and of course many of you overseas are still managing the restrictions and ongoing changes that COVID brings each week… We’re a pretty adaptable and resilient species really aren’t we? That’s not to say we’re always comfortable in the adaptations we are forces to make, but somehow we manage to find our way.

Which has got me thinking this week about how we will emerge from this period in history??

Emergence

I really love the concept of emergence – it suggests there is a natural buoyancy, an intrinsic ability to rise, that exists within us.

Interestingly the word EMERGE comes from the Latin root ’emergere’ meaning ‘bring to light.’ For me, it’s an innate sense of something bubbling up, a knowing that something wants to manifest. Sometimes we notice it, but often our own stories or narratives are in the way, intercepting the emergence of whatever idea or concept that is trying to rise.

This suggests then that it may be more important for us to remove the obstruction (stories, beliefs and conditioning) so we can ALLOW for the natural emergence, rather than placing all our attention on what we think SHOULD emerge. In other words, to bring our awareness to the ways in which we impede the natural buoyancy of ourselves, so we can simply ‘get out of the way’ and receive whatever it is in us that is naturally moving towards the light….

“Just as the acorn contains the mighty oak tree, the Self has everything it needs to fulfil its destiny. When the inner conditions are right, it naturally emerges”
~ Derek Rydall

What inner conditions  do you need to allow in order for your mighty oak seed to sprout?

Written by Jane Holland, respected holistic Nutritionist at The Melbourne Apothecary, renowned international retreat facilitator, adored Deep Sleep Yin Yoga teacher.

Book in with Jane to understand and reshape your food story, create a healthy relationship with your food and body, and create behaviours in your life that support your healthiest self. (Jane is currently offering free 10 minute Nutrition consults to help you take action – when booking navigate to heading Nutrition > Free 10 min consult > Jane Holland)

What’s driving your food story?

Food Relationship with Jane Holland at The Melbourne Apothecary

January. The month that should be renamed ‘Try-a-new-diet-ary’. 31 days of shiny good intentions, dosed with ramped-up ‘health’ marketing schemes, and laced with a sprinkle of post-holiday guilt… One 2019 UK study * estimated 26 million people start a weight-loss diet on the turn of the New Year, but 87% (or almost 9 out of 10) will break these new eating ‘habits’ by January 12th… Sound familiar?!

The truth is, even when we KNOW it is nonsensical to change our way of eating at 12.01am on January 1st, so many people still attempt to do so! Driven by marketing campaigns, societal ideals, or the compelling conviction of a colleague who lost ‘10kg last year on keto!’, we are addicted to the idea that controlling or manipulating our eating patterns will somehow alter our bodies, and therefore our lives.

Food lifestyle changes – yes or no?

Unfortunately, these diet trends are often cleverly marketed as ‘lifestyle changes’ when really, they are just another set of rules and restrictions that prevent us from understanding our individual body’s cues and getting radically honest about the real drivers of our behaviours that determine how, when, why and WHAT we eat.

To be clear, I am not suggesting that we simply throw away all guidelines without the support of a qualified practitioner, nor ignore research and data about what foods and nutrients support specific conditions. Nor am I suggesting that it is a bad idea to reflect on what we are consuming and make choices that are nourishing and support vitality! What I am suggesting however, is that understanding the RELATIONAL aspect of eating, including our own relationship to food, our bodies, and the systems in which they are created, is the foundation upon which real and lasting change can occur. And it is often overlooked when we are making decisions about our health.

Action VS Thought Patterns

We tend to think that if we change the ACTION, we will experience the results. And while this may be true if we desire a short-term shift and have the willpower to follow the ‘rules’, it does not focus on WHY that behaviour occurs in the first place, nor give us freedom and spaciousness to make different choices in the future. Our ‘food story’ is often intricately bound up in childhood memories, cultural narratives, and familial patterns. Our body carries the impact of these stories and it is not until we are willing to explore, enquire and untangle them, can our body respond and find its way back to its most natural state of being.

Untangle your food shame

My focus as a holistic nutritionist is to support you in understanding your WHY, and to create tools that allow you to untangle and explore the stories that keep you bound in cycles of body shame, diet confusion and the mistrust of your own intuition. As a degree qualified health practitioner, I draw on current scientific research and work with you to achieve what it is you desire to FEEL, allowing you to create a safe, nourishing, and spacious connection to food, eating and your body.

Now THAT feels like a New Year’s Resolution that lasts…

 

Written by Jane Holland, respected holistic Nutritionist at The Melbourne Apothecary, renowned international retreat facilitator, adored Deep Sleep Yin Yoga teacher.

 

Book in with Jane to understand and reshape your food story, create a healthy relationship with your food and body, and create eating habits that feel right for you.

 

* source: https://inews.co.uk/category/news/health

How do you know if you have Leaky Gut?

Leaky Gut with Georga Holt at The Melbourne Apothecary

Leaky gut – you have probably heard it before, but what exactly does it mean?

Leaky gut refers to when the lining of your gut wall becomes damaged, causing pathogens/toxins to leak into the gut and reduce nutrient absorption. Unfortunately leaky gut is relatively common, but fortunately it is something that we can heal. So let’s get a bit deeper into it. I’ll share with you WHY you need a healthy gut wall, HOW you know if you’ve got a leaky gut, and a few key HEALING options to factor into your leaky gut care plan.

 

What is the purpose of your gut wall?

Your gut wall is essential for the uptake of minerals, nutrients & water. It also prevents entry of pathogens & toxins and also reduces the loss of nutrients that you consume. If there is a ‘leak’ it can cause a vicious cycle with your health systemically, as your gut health plays a significant role in every organ and system of your body.

 

How do you know if you have a leaky gut?

If you notice any of the following symptoms it’s a good idea to chat with your naturopath or practitioner about it during your next treatment session.

  • Irregular bowel motions
  • Diarrhoea
  • Bloating
  • Gas
  • Abdominal pain
  • Low energy/fatigue
  • Constipation
  • Brain fog
  • Nutrient deficiencies

 

How do you get leaky gut in the first place?

Here are a few factors that can contribute to or reduce the integrity of your gut. Cast your mind back to the time when you started developing any of the above symptoms and see if it lines up with any of the following triggering factors.

 

Triggering factors:

  • Antibiotics
  • Alcohol consumption
  • Medications
  • Poor diet/inflammatory food
  • Stress

 

Okay, so this is all great to know. But how do you heal the gut?

Well, there are certain steps that need to be taken to ensure you are on the right path – for example see a trained health practitioner – whether that be a Naturopath or Nutritionist – this allows investigative work to take place to find out underlying causes/triggers, plus they will be able to design an individualised treatment plan to heal YOUR gut. Because at the end of the day, everyone’s gut (and health) is so unique and what worked for the person next to you won’t necessarily work for you.

In saying this there are some key components to a healthy glowing gut so here is a list of my top 4 go-to nutrients – make sure you consult with a practitioner to access high quality products at the right dose for your situation:

 

Glutamine

It repairs the tight gap junctions, boosts immune cell activity in the gut, prevents infections & reduces inflammation. It also soothes the intestinal tissue which can contribute to improving the integrity of the gut lining.

 

Zinc

Strengthens the tight gap junctions of the GIT lining which will reduce a leak of pathogens/toxins into the gut and plays a regulatory role in the immune system – which we know communicate quite closely.

 

Vitamin D

Plays a role as an immune modulator, anti inflammatory and antimicrobial agent. Low Vitamin D levels can contribute to IBS like symptoms due to a reduction of Vitamin D receptors which are found in the gut, this can reduce gut function such as motility causing bloating & digestive upset. Vitamin D also plays a role in intestinal epithelial barrier function and bowel inflammation.

 

Vitamin A

Studies have found that Vitamin A deficiency increases intestinal permeability (leaky gut), as it modulates inflammation and is an important component to the integrity of the GIT lining.

Written by Georga Holt, Naturopath.

Georga Holt is a respected general health Naturopath at The Melbourne Apothecary. Book in with Georga to improve your gut health and start  to reignite your sense of vibrancy.

 

References

Bischoff, S. C., Barbara, G., Buurman, W., Ockhuizen, T., Schulzke, J. D., Serino, M., Tilg, H., Watson, A., & Wells, J. M. (2014). Intestinal permeability–a new target for disease prevention and therapy. BMC gastroenterology, 14, 189. https://doi.org/10.1186/s12876-014-0189-7

Camilleri M. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019 Aug;68(8):1516-1526. doi: 10.1136/gutjnl-2019-318427. Epub 2019 May 10. PMID: 31076401; PMCID: PMC6790068.

Rao JN, Wang JY. Regulation of Gastrointestinal Mucosal Growth. San Rafael (CA): Morgan & Claypool Life Sciences; 2010. Intestinal Architecture and Development. Available from: https://www.ncbi.nlm.nih.gov/books/NBK54098/

Skrovanek, S., DiGuilio, K., Bailey, R., Huntington, W., Urbas, R., Mayilvaganan, B., Mercogliano, G., & Mullin, J. M. (2014). Zinc and gastrointestinal disease. World journal of gastrointestinal pathophysiology, 5(4), 496–513. https://doi.org/10.4291/wjgp.v5.i4.496

How to alleviate Summer pregnancy discomfort

Alleviate Pregnancy Discomfort Fertile Ground Health Group

Pregnancy can cause varied levels of discomfort no matter what time of year it is. However, an increase in blood volume, fluid retention and a metabolism working in overdrive through summertime seems to take the cake in terms of a heightened sense of discomfort 🤰🥵

Luckily, there are a few easy tips that will help you stay cool and comfortable this summer 🌸

 

  1. STAY HYDRATED 💧

Guidelines recommended that pregnant women drink 8-12 glasses of water each day and more if exercising. Water helps regulate your body temperature, when you are hydrated your body is better able to release heat (primarily through sweat).  It’s important to make sure you replace the water leaving your body!

 

  1. FIND A LOCAL POOL OR BODY OF WATER  🏊‍♀️ 🏖

Swimming has numerous benefits in addition to cooling you down – it is a whole body workout, increases circulation, provides relief from swelling and minimises stress! Exercising is an important part of maintaining health during pregnancy and doing so in a safe body of water avoids any risk of overheating in the summer sun.

 

  1. HOME MADE ICY POLES OR FROZEN FRUIT SNACKS 🧊🍉

Pick some of your favourite fruit with or without some yogurt (for a diary free option) and make your own refreshing ‘nice’ cream or icy pole. Healthy, refreshing and full of vitamins and minerals!

 

  1. WEAR LOOSE, LIGHT AND BREATHABLE CLOTHES 👗

These items speed up the evaporation of sweat allowing your skin to cool quickly, plus they don’t dig in. Pop on light colour and your clothing will absorb less heat too.

 

  1. KEEP YOUR HOUSE COOL 😎

Open your windows in the evening and overnight once the temperature has dropped then in the morning close the windows and blinds to trap the cool air in.

 

  1. HIBERNATE 🛌 🛁

Be sure not to push yourself when temperatures soar. When the weather is exceedingly hot give yourself permission to find a cool room and snooze. Napping is another trick in cooling your body temperature. Better yet, enjoy a cool bath with relaxing music or a calming meditation. Luckily for us two of Fertile Ground’s elder naturopaths have made a series of pregnancy specific meditations for nausea relief, early pregnancy, sleep, breech, overdue babies and more, which you can find here.

 

  1. GET SOME PURIFYING HOUSEPLANTS FOR CHRISTMAS 🌿

Aloe Vera, Areca palm tree, Ficus tree, Fern and Snake plants all cool and purifying their air space. Pick one up yourself or ask someone to purchase for you as a lovingly supportive gift!

These are just some of the ways to bring more comfort to you through a summer pregnancy.

Written by Dr Nicole Cukierman, Fertility, Pregnancy and General health Osteopath at Fertile Ground Health Group.

Dr Nicole Cukierman is available for one on one consultations in person at Fertile Ground Health Group. Book in with Nicole and find out what’s possible for your situation.

Build your best healthy pregnancy diet

Freya Lawler Healthy Pregnancy Diet Fertile Ground Health Group
How do you build your best healthy pregnancy diet?

In this article I will share with you our top non-negotiable recommendations.  At Fertile Ground health Group, we believe in educating patients on their fertility journey with the most up to date and relevant research when it comes to making healthy babies.

This type of education involves jumping ahead of the curve in regards to current preconception and fertility dietary guidelines. There is often a wide gap when it comes to emerging research making its way into public policy; therefore our job is to merge the two and share the most up-to date nutritional and dietary information available. At the core of our philosophy on prenatal care is ensuring that every mother is educated on the nutritional foundations of a growing a healthy, thriving baby.

It is now more commonly understood that most conditions occurring in adulthood originate in foetal life. This evidence highlights the importance of following an optimal prenatal diet to not only set the stage for the health of your growing baby and your personal pregnancy, but it holds a strong influence on the health outcomes of future generations. By making evidence-based food choices and becoming familiar with real wholefoods, you will provide an excellent basis for great pregnancy nutrition.

Our top dietary tips during pregnancy include

Eat small, regular meals

The notion of ‘eating for two’ has been largely disproven in literature, when in fact there is only a modest increase in caloric requirements during pregnancy. Smaller meals and snacks benefit a pregnant mother in a number of ways; they balance blood sugar, providing your growing baby with a consistent stream of nutrients, prevent nausea, heartburn and reflux whilst keeping energy levels balanced.

Enjoy high quality proteins and fats

Ensuring meals are rich in quality protein and fats rather than being high in refined carbohydrates will keep you fuller for longer, reducing unwanted energy dips and preventing the incidence of overeating. Our advice is to keep snacks at arms reach at all times to ensure you’re eating regularly. Wholegrain crackers, vegetable sticks, dips and a handful of nuts are all excellent options to keep available at all times.The key is to prioritise high quality foods wherever your budget allows.

Choose grass fed and free range over grain fed and conventionally raised meat and poultry. Healthy fats to include are small fish rich in essential fatty acids, nuts, seeds, extra virgin olive oil and avocados. We understand it’s important to allow yourself some dietary flexibility during your first trimester when you may be suffering from morning sickness and food aversions are prominent. After this period, the above recommendations should form an essential basis of your prenatal dietary requirements, reflecting a wholefood, non-processed Mediterranean style diet.

Avoid sugar and processed foods and adopt a lower GI way of eating 

Evidence shows that increased sugar and processed food consumption during pregnancy may contribute to increased gestational weight gain and the development of pregnancy complications, including gestational diabetes, preeclampsia and preterm birth. To mitigate this, our suggestion is to move away from foods that offer empty calories and little nutritional value. Swap processed bread, white pasta and sweets for more nutrient dense options such as wholegrain sourdough, pulse pastas, legumes, whole grains, full fat yoghurt and seasonal fruits.

Whilst these recommendations are an essential part of any pregnant mothers daily nutrition, we suggest ensuring foods rich in vitamin A, folate, iodine, iron, choline and B12 are consumed regularly and supplemented where necessary. In addition to this, conventional dietary guidelines are designed for women who are healthy and nutritionally replete. Therefore, individual prenatal nutrient requirements may differ from woman to woman. Seeking guidance from an experienced health provider can be beneficial in assessing your unique nutritional needs.​

Written by Freya Lawler

Freya Lawler, Naturopath and Functional Nutritionist at The Melbourne Apothecary, is passionate about food. She believes that in order to optimise your health from the ground up, you must begin with your diet. She loves to identify simple ways to make a huge difference in your health, through optimising your diet and creating tailored nutritional plans. Whether it be for supporting your pregnancy, balancing your hormones, clearing your skin or improving your digestion – Freya can guide you back to your best health through functional nutrition. 

Learn more about Freya

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