Entries in fertility (4)

Friday
May072010

How Can I eat Healthy During Pregnancy?

DateFriday, May 7, 2010 at 5:33PM

Since we've been discussing the genetics of what happens in the womb, what are the guidelines for having a healthy pregnancy?

What you eat and how active you are determines your child’s future well-being.  Although specific recommendations may vary hitting these key foods will help set the tone for health.

Here is a checklist for healthy eating for fertility, pregnancy, or breast-feeding.

   Strive for balance in your diet:

  • Protein - lean sources of beef, lamb, chicken, and fish; eggs, nuts/seeds, nut butters at each meal and snack
  • Carbohydrates - fruits, vegetables, and unprocessed whole grains
  • Fats – omega-3 rich and monounsaturated fats (avocados, nuts/seeds and olive oil) on a daily basis:
  •        ALA – found in ground flax seed
  •        DHA  -found in fish and fish oil
  •        EPA – found in fish and fish oil

Eat or drink dairy - 3 to 4 servings of plain low fat yogurt, cottage/ricotta cheese, hard cheeses (grass-fed)

Consume fruits - 3 to 4 servings per day, including one citrus or vitamin-C rich fruit

Eat your vegetables - dark green leafy and orange/yellow/red daily

Choose real, whole foods - avoid processed and refined foods.  Choose fresh, unprocessed foods, and as much as possible, organic and non-genetically modified foods and animal products that are grass fed 

Avoid diet foods or foods with non-nutritive sweeteners 

Minimize caffeine and avoid alcohol

AuthorSusan Dopart | CommentPost a Comment |
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Friday
Mar262010

What is Bisphenol A?

DateFriday, March 26, 2010 at 11:45AM

Until recently I had not paid much attention to Bisphenol A (BPA) but with the onslaught of recent studies I finally had to listen up.

What is BPA and how does it affect us?  BPA is a chemical substance used to make plastics and resins or coatings on the insides of many food and beverage containers.   It has been known to disrupt the endocrine system since it mimic’s the body’s own hormones (particularly estrogen) which can cause negative health effects.

Recent studies have shown several concerns:

  • BPA suppresses a hormone that protects people from heart attacks and type 2 or adult onset diabetes
  • Exposure to BPA can be linked to linked to life-long fertility defects and gene changes in babies
  • BPA has been linked to increasing rates of asthma

After analyzing these studies I went on a search to find out if any of the plastics I used had BPA.  I looked at my water bottle for the gym, my favorite peanut butter from Trader Joe’s, and everything else plastic in my house.

With a little research I found out what to look for.  If a plastic has BPA it will have a “7” with a triangle around it and “PC” under the triangle, also known as polycarbonate (PC).  Many plastics are “7” but do not contain PC.  Many baby bottles have BPA in them so be sure to check those if you have an infant.

My water bottle had a 7 but no PC under it so I was safe there.  One of the plastic water containers I use at home for drinking did have the 7 and PC so I tossed that but the rest were okay.  My Trader Joe’s peanut butter was safe as were the rest of the plastic containers in my home.

So what about canned foods?  This topic is controversial but from what I have read canned tomatoes can contain the highest levels of BPA, since they are lined to prevent the acid from leeching into the can’s metal.  According to consumer reports, canned green beans and soups have been found to have higher levels of BPA as well.

So what’s the take home message?  If you have any plastics in your home and chances are you probably do, look at the bottom to ensure there is not a 7 with a PC under it.  Cook with as many fresh foods as you can, and keep your intake of canned products to a minimum.  It is not logical to eliminate canned foods from your diet but exercising caution is the key to preventing overload of BPA in your system.

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Wednesday
Feb032010

Why Flax?

DateWednesday, February 3, 2010 at 5:30PM

What is all the hype about flax seed?  Why do you need it and what is the best way to get incorporate it into your diet?

Flax seed is a small seed rich in the essential omega 3 fat alpha-linolenic acid or ALA.  ALA is called essential because the body cannot manufacture it on its own, and therefore, one has to ingest it.  ALA can be found in other foods but the highest concentration is in flax seeds.                                                                                                                                                                                                                                                                                                                                                                                                                                                        In order to get the health benefit of the flax seed it needs to be ground.  Otherwise it will go through your digestive track undigested, which is helpful for fiber and regularity but without the omega 3 benefit.

Flax seeds are also the richest source of lignans which are plant compounds that help with hormone balance.  When I started using ground flax seeds almost 2 years ago I noticed an immediate increase in energy, and a favorable change in my periods and symptoms related to PMS such as cramps and headaches.  I won’t go without it and travel with it due to the improvement in my health.

Research now shows ground flax seeds are helpful during peri-menopause, and menopause for hormone stability, a great alternative to taking hormones.  For younger women flax seeds can promote normal ovulation and increase fertility.    Flax seeds are also being studied for their health role in the prevention of diseases such as cancer, arthritis, and heart disease.

Ground flax seeds can be bought in vacuum-sealed packages.  After opening, store in the refrigerator and use within 3 months.  You can also buy them whole, and grind with a coffee grinder but that seems a little too much work for my tastes.

Use 1 tablespoon per day to get the recommended amount of ALA.  I like to have it first thing in the morning on my yogurt or cottage cheese with fruit and nuts.  You can also put it in a smoothie, sprinkle it on a salad or use it on top of a tomato much like bread crumbs.  It can make a wonderful substitute for bread crumbs in meatballs, a recipe from my book A Recipe for Life by the Doctor's Dietitian.

Try different brands as they can taste quite different.  I like the Organic Spectrum brand over others which you can purchase at Whole Foods or other health food stores.

Ground flax seeds are an easy addition to your diet and well worth the health benefits.  Remember, it’s prevention not prescription.

AuthorSusan Dopart | Comment2 Comments |
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Sunday
Sep132009

Benefits of Fish oil, Flax Seed on Hormones, Migraines and Fertility

DateSunday, September 13, 2009 at 1:20PM

I have blogged about this subject elsewhere and it is such needed information I decided to blog about it on my own site.  About a year and a half ago I attended a conference at UCLA on omega-3 fatty acids.  Up to that point in time I had studied the effects of omega 3’s in the body but considered them more for those with heart disease, arthritis and other inflammatory problems.  After hearing the speakers tout the enormous results of omega-3 fats in multiple research studies, I decided to add them to my own diet.

First, I added 1 tablespoon of Spectrum ground flax seeds. I had been taking fish oil capsules for some time, but changed to the liquid Carlson Lemon Fish oil and took 2 teaspoons per day.

Although I eat very healthy and what I call “clean” with no processed foods, I experienced some incredible results within 3 weeks. I’ve had hormonal migraine headaches for about 20 years with not much relief.  Although I had no adolescent acne, I had quite a bit of adult cystic acne for many years with no change from my diet, exercise, or even acupuncture.

After taking the combination of the ground flax seed and liquid fish oil for three weeks, my acne almost completely cleared up, and usual 4-5 migraines per month disappeared.  I was not expecting a change in either my acne or headaches so these changes came as a surprise. I feel like a crusader now with my patients in terms of touting the benefits of the ground flax seed/liquid fish oil combo and am happy to pass along this information to anyone who has had similar challenging issues.

Since this initial blog came out I’ve been emailed multiple times by women who had challenging hormonal issues combined with infertility.  After adding the omega-3 fats women who had tried to become pregnant for 2-3 years were able to successfully conceive.  Many times infertility is caused by multiple issues.  Omega 3 fats are just one possible way to restore hormone balance.

 
AuthorSusan Dopart | Comment3 Comments |
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