Healthy Pregnancy

An estimated 1 in 5 pregnancies end in miscarriage, defined as the loss of pregnancy prior to 20 weeks. Whether expected or unexpected the loss of pregnancy can be an absolutely devastating experience for a woman. Though everyone reacts differently, there is often a deep wondering of what could have caused such a thing to happen. Was it something I did? Will I be able to get pregnant again and carry a baby until full term? Fear, anxiety and deep sadness coupled with hormonal mood swings can leave you feeling low. It is most important to surround yourself with a good support group who can help you to get through this difficult time.

In a culture that doesn’t have the reverence for the experience of loss that other cultures do, it is important to allow yourself to process the many emotions you may be experiencing. In Tears of Blood: Understanding and Creatively Intervening in the Grief of Miscarriage, the authors explain the experience of miscarriage as “a meaningful loss worth of acknowledgment and support, yet many woman do not perceive their miscarriage loss experience as validated and acknowledged.”* For many of these women the process of sharing their story of loss with a loved one or a healthcare practitioner can open the path to healing.

Mayan Abdominal Massage can be helpful for accessing the emotions and trauma stored in belly after a miscarriage. This form of massage also helps to restore hormonal balance and gently prepare the reproductive organs for a healthy pregnancy.

Minerals from seaweeds flood the body with healthy minerals and nourish the deepest reserves of the body impacted by miscarriage. Adding cut up seaweeds like kombu and wakame to foods slowly simmered in water (soups, stews and grains) is a great way to get the benefits without impacting your taste buds.

Foot soaks and relaxing baths help to ground and gently detoxify the body. Taking time to interiorize and relax deeply is important for replenishing your vital energy. Simply add a cup of sea salts of epsom salts to warm water, light a candle and drop into your home spa experience.

Working with a counsellor can allow you to express feelings that may feel uncomfortable to release in your daily life. A good therapist can be objective and guide you through the experience of grief. If you find yourself struggling to release painful memories consider an EMDR (Eye Movement Desensitization and Reprocessing) session that works with memory patterns to release the trauma stored in your body.

Creative outlets couple with downtime are helpful ways to let the mind wander and release tension. Spend time sourcing pleasurable moments to doodle, draw or simply be inspired by the nature that surrounds you. It is a fallacy that we need to immediately dive back into the rat race. Be sure to take the time you need.

The good news is that most women will go on to have a healthy pregnancy. Even in the case of recurrent miscarriage, technology has made advances that allow women previously deemed infertile the ability to conceive. With the guidance of your doctors, allow yourself the time to grieve your loss and heal your body in preparation for a healthy pregnancy.

*Douglas, K.I., & Fox, J.R. (2009). Tears of Blood: Understanding and Creatively Intervening in the Grief of Miscarriage. In G.R. WAlz, J.C.Bleuer, & R. K. Yeps (Eds.), Compelling counselling interventions: VISTAS 2009 (p.91) Alexandria, VA: American Counseling Association.

It is well known that increased stress levels over time can contribute to a host of illnesses by lowering immune function, increasing blood pressure, disturbing healthy digestive patterns. Since stress creates imbalances of hormones in your body, it also has a strong impact on your fertility and can lead to menstrual cycle irregularity, ovulation malfunction, implantation issues and lowered tubal function.

From a physiological perspective, increased levels of stress hormones are released by the nervous system and hypothalamic-pituitary-adrenal axis sending the body into “survival mode”. As seen in nature, animals do not reproduce when they are in danger. Our body’s react in much the same way to less primal perceived threats in our environment. Some of the warning signs of stress are: memory problems, inability to concentrate, depression, feelings of isolation, chest pain, digestive disturbances, low libido, over or under-eating, changes in sleep patterns and substance abuse.

With busy schedules and constant deadlines, the opportunities to feel stressed may seem endless. Learning to manage stress in a different way by introducing specialized relaxation techniques may be the key to restoring hormonal balance and vitality. In the early 1970’s Dr. Herbert Benson, a Harvard cardiologist, introduced a technique called the relaxation responseto counteract the harmful effects of stress. He suggested that everyone practice a mindful meditation by sitting quietly, completely relaxing the body from the toes to the top of the head and breathing rhythmically for 20 minutes twice a day at least 2 hours from mealtime. The goal: when practiced over time the relaxation response can help to overrule the stress response.

The holiday season reminds us to be grateful for the many blessings in our lives. But what many of us may not realize is that practicing gratitude as a ritual impacts our health, leading us to feel healthier and happier. Current research at the University of California Davis, has revealed that practicing gratitude elevates our inner happiness and contentment with life. I first heard about the gratitude concept from Oprah who wrote that she kept a journal and made a list of all she was grateful for each day. If you are looking to make major shifts in your wellbeing and joie de vivre this New Year, consider keeping a gratitude journal. Studies have revealed that:

1. Those who keep gratitude journal on a weekly basis exercise more often, experience less illness and feel more optimistic about the week to come and their lives as a whole (Emmons & McCullough, 2003).

2. Tracking gratitude is equated to meeting personal goals (personal, health and academic).

3. Guided gratitude meditations elicit positive thinking, while increasing alertness, attentiveness and energy.

4. People who practice gratitude are able to support others.

5. Those with neuromuscular disease improved their quality of life with increased feelings of connectedness, positive moods and improved sleep.

6. Children who grow up on gratitude feel more positive towards education and family. (Froh, Sefick, & Emmons, 2008)

Looking for additional ways to bring gratitude into your everyday life?

Practice giving back: the simple act of giving spreads gratitude. Consider ways you can give to experience how much you receive from the profound act of giving.

Say thank you: the two words are so simple and yet when spoken with sincerity they acknowledge the feeling of gratitude for a gift received by another.

Smile: a simple smile amongst strangers and friends can change the entire dynamic.

Say grace before meals: blessing your food is one of the most profound acts to imbue your food with gratitude to nourish your cells.

Winter is a time of stillness and deep introspection. With the bare trees and colder weather, we are asked to go within and build up our reserves for a re-emergence come spring. Deep rest, quietude and contemplation help us to prepare for what we will be created when the sparse trees begin to blossom anew.

In Chinese medicine, winter is associated with the water element, the color dark blue and black and the emotions of fear and survival. The corresponding organs, the adrenals, kidneys and reproductive organs thrive when nourished and replenished through sleep, relaxation and wholesome foods. Stress, overactivity, toxins and noise increase cortisol levels, eliciting the stress response and taxing our reserves. Finding a gentle balance between outgoing holiday celebrations and time alone is especially important for health during the holiday season. To attune with the winter season, find ways to hibernate and nurture your deepest yin energies:

Sip tea
The ritual of drinking tea is calming and regenerating, not to mention a great way to warm up on the cold winter days. Licorice tea helps to build up the adrenals, supporting increased energy reservoirs.

Ease Seasonal Affected Disorder (SAD)
Winter can big more dreary days, so be sure to stock up on sunlight when you can and supplement adequately with Vitamin D.

Eat soups and stews
Foods simmered slowly are warming during the winter season. Add small pieces of seaweed like kombu and wakame to soak up the minerals and build your inner reserves.

Choose black and blue foods
Since the corresponding color to the water element is black and blue, consume use black beans, black sesame seeds, blueberries and blackberries for kidney, reproductive and adrenal health.

Get more sleep
With the darker days you may be feeling an inclination to go to bed a little earlier and rise a little later. Follow your intuition and stock up on rest to attune with the winter season.

Sea salt foot soaks
Salt is the corresponding flavor and water is the corresponding element to the winter season. For deep relaxation, gently detoxification and grounding at the end of your day unwind with a warm candlelit soak.

Root vegetables
As Paul Pitchford says in Healing with Whole Foods: root vegetables “grow in cold climates and contain minerals and other elements that make it possible to survive in harsh weather and under snow. When eating, we take on their qualities and build resistance to cool weather and
disease.” (62)

With flu season upon us it is important to take preventative steps to stay healthy. Building up your immune system is an important element of keeping bacteria and illness at bay. Consider the following natural remedies to prevent illness during flu season:

1. Acupuncture
Oriental Medicine focuses on preventing illness and uses tiny needles inserted along the meridian lines to keep energy flowing freely and build up the body’s defenses or Wei Qi to stop germs and viruses from invading.

2. Eat colorful fruits and vegetables
Colorful foods contain the most nourishing antioxidants. To get all of the necessary vitamins and minerals and boost your immune system, create a plate with all the colors of the rainbow.

3. Take supplements
Supplementing your already healthy diet with vitamins is a sure way to stay healthy and make sure you are getting all the nutrients you need. Especially important for flu season are Vitamin D (sunshine), Vitamin C (oranges), Zinc (pumpkin seeds) and Selenium (brazil nuts).

4. Get lots of rest
Staying rested is one of the best ways to ensure your immune system stays in top form. Whenever possible, be in bed by 11pm and aim for 7-8 hours of sleep each night. Listen to your body if it calls for a nap.

5. Exercise for replenishment
Daily movement is one way to ensure fresh blood supply and oxygen to all your organs. Resist the urge to over exercise which can tax your system and leave you feeling depleted.

6. Wash your hands often
Many germs are spread through contact from your hands to your mouth. Make a point to wash your hands frequently through the day and avoid touching public door knobs and potentially infected areas like unnecessary flights.

7. Drinks lots of water and hot tea
Staying hydrated flushes germs and keeps the body healthy. Consider gargling with salt water and drink lots of hot tea to prevent bacteria from forming in the throat and nose.

8. Avoid sugar and processed foods
Sugar and refined foods deplete the immune system by wreaking havoc on your blood sugar levels and your adrenals. Limit or avoid overly sugary treats to keep your energy reservoirs at peak performance.

9. Take a probiotic
Probiotics build the immune system by introducing healthy bacteria to the gut. Take a quality probiotic or be sure to get a healthy dose of cultured vegetables or fermented foods each day.

10. Avoid those infected with the flu
Of course, whenever possible, stay away from those already infected to ensure they don’t pass the flu to you. Ideally those with the flu will stay incubated for 7-10 days until they are feeling better.

The diagnosis of ectopic pregnancy is given when a fertilized egg implants outside the uterus. Most of the time, ectopic pregnancies occur in the fallopian tube, but they can also be found in the ovary, pelvic cavity and cervix. An ectopic pregnancy is never viable and immediate treatment is essential to protect the mother from the possibility of internal bleeding from a burst fallopian tube and preserve future fertility. Ectopic pregnancy is the leading cause of maternal death in the first trimester. Women with a history of pelvic inflammatory disorder (PID), previous ectopic pregnancy, past pelvic surgeries or endometriosis have a higher risk of ectopic pregnancy.

Ectopic pregnancies can be somewhat difficult to diagnose since it is generally early in the pregnancy and a woman may exhibit “normal” pregnancy symptoms until gestation is at a stage where the growth of the fetus puts pressure on the tube. An ectopic pregnancy may include any or all of the following symptoms and warning signs:

• Positive pregnancy test
• Tender breasts
• Spotting or bleeding
• Dizziness or fainting
• Low back pain
• Pelvic pain centered on the right or left side
• Shoulder pain

An early ultrasound will look for the presence of a gestational sac in the uterus to determine whether there is an intrauterine pregnancy (vaginal ultrasounds are quite accurate as long as the pregnancy is far enough along that the sac has developed). The ultrasound may also show whether or not there is fluid in the pelvic cavity, another sign of ectopic pregnancy. A blood panel can ascertain current HCG levels to find out the stage of pregnancy and whether the numbers are doubling each day as they might in the average pregnancy. An ectopic pregnancy may show an unusual pattern of HCG and lower lingering levels. In some cases, dropping numbers may indicate that the ectopic pregnancies will resolve like a natural miscarriage by reabsorbing in the body. Others can continue to pose problems even with low levels of HCG particularly when the numbers are not dropping sufficiently as they might in an average miscarriage.

Treatment Options:

Lingering HCG numbers and pain indicate a need for immediate treatment. If the ectopic pregnancy is caught early enough, a doctor can administer the drug methotrexate, an anti-folate that stops cellular replication, helping to end the ectopic pregnancy. With methotrexate, HCG levels are tested in regular intervals thereafter to ensure numbers are dropping sufficiently. Depending on the outcome of the initial treatment subsequent injections may be required. Methotrexate is a popular treatment because it can avoid surgeries that are inevitable once the fallopian tube has burst, risking internal bleeding. Another option is reparative surgery to remove the ectopic pregnancy through laparascopic surgery or removing the portion of the tube affected and fusing the remaining parts together. The chance of having subsequent ectopic pregnancy increases about 15% after the first case.

There is nothing more comforting than a hearty, nutritious bowl of homemade soup especially as we head into the cooler months of fall and winter. Not only are soups known to promote healthy digestion, but they also support the reproductive organs, which correspond to the Water element in Chinese medicine, favoring cooked foods, slowly simmered in liquid. As an added bonus, the corresponding flavor of the water element is salt, so to build your fertility, immunity and combat stress, I recommend cutting up pieces of dried seaweed like kombu and wakame and adding them to any soups, stews, hot breakfast cereals and casseroles. You will be getting a healthy dose of minerals without compromising on taste!

Adzuki Bean stew

This soup delights the palate and includes healthful onion and garlic which help to build immunity and keep blood flow moving. Spinach, rich in chlorophyll, combines with tomatoes to fortify and purify the blood. Make a big batch of this flavorful soup on a Sunday and enjoy throughout the week! To make this dish suitable for vegetarians make this stew with vegetable stock and omit roasted chicken.

Serves 4
Cooking time: 60 minutes

3 cloves garlic
1/2 cup onion, chopped
1 tablespoon extra virgin olive oil
1 tablespoon thyme
2 cups adzuki beans, pre-cooked
32 ounces organic chicken stock or veggie stock
4 whole stewed tomatoes
8 ounces spinach
1/2 cup edamame
Optional: 1 cup roasted chicken (main attraction) or brown rice
Sea salt or dulse flakes to taste

Sauté garlic and onions in olive oil until softened. Add thyme and adzuki beans.
Slowly stir in chicken stock. The longer you allow this soup to simmer, the better it tastes. Finish by adding stewed tomatoes, edamame and spinach, until wilted.

Source: Cooking for Fertility: Foods to Nourish Your Fertile Soul

Antioxidants create biochemical bliss at the cellular level – readily neutralizing those destructive molecules called free radicals that are constantly generated within our cells. Plant foods have always been the ideal place to get them and thanks to two new investigations, we should all be even more reassured that we are doing our antioxidant duty when enjoying our fruits and whole grains. Scientists working at England’s Institute of Food Research analyzed apples, peaches, and nectarines for “total” polyphenol content (which is the largest class of antioxidant chemicals) They discovered the fruits contained up to 5 times more of these life-preserving compounds than previously reported (Journal of Agricultural and Food Chemistry, July 09).

In the second report, scientists performed another first-of-its-kind evaluation and found that many popular whole grain breakfast cereals, and even whole grain snack foods provide “surprisingly large” amounts of antioxidant polyphenols – gram for gram, levels comparable to those in fruits and veggies! Of the whole grain snack foods tested, popcorn came out on top. For cereals, those made from wheat were the antioxidant winners followed by corn, oats, and then rice. Bottom line, eating the right plant foods are the most powerful weapons you have for combating broad spectrum disease and aging. The antioxidant superstars from the plant kingdom include: red onions, tomatoes, broccoli, brussel sprouts, red bell peppers, garlic, dark leafy greens, apples, red grapes, berries, pomegranates, cherries, oranges, plums, black beans, kidney beans, tea, dark chocolate, and red wine. Go eat some now!

One cause of infertility that is often overlooked is thyroid disorders. This tiny gland at the base of your neck can cause serious health complications if it is over or under active. An overactive thyroid is called hyperactive while an underactive one is called hypoactive. Hypoactive thyroid is a very common, yet often undiagnosed condition. Many of the symptoms are vague and can be easily dismissed by a doctor who is not familiar with the warning signs.

Due to the fact that your thyroid is directly linked to your metabolism, one of the first signs of an underactive thyroid is an inability to lose weight or unexplained weight gain. Some hypothyroid sufferers hardly eat at all and still fail to drop a pound. Other symptoms of hypothyroidism are:

• Coarse, frizzy hair
• Outer 1/3 of eyebrows thin or missing
• Dry skin
• Fatigue
• Memory loss and brain fog
• Intolerance to the cold
• Constipation
• Irregular or heavy menstrual cycles
• Irritability and depression
• Joint/muscle soreness
• Decreased sexual libido

Most of these symptoms are vague enough to be totally overlooked by many doctors except those who are able to put all the symptoms together to see the big picture. This is why millions of cases go undetected while the poor sufferers simply chalk up their symptoms to aging or some other mystery ailment.

While an under active thyroid can have many causes, one of the primary causes is an iodine deficiency. While iodine is added back into table salt, many women do not use enough salt to prevent a deficiency. Living near the ocean helps prevent iodine deficiency as well but that does not help the millions of women landlocked far from iodine rich soil. Lastly, seaweed, specifically Kelp and Dulse, are fabulous sources of iodine but most Americans do not incorporate seaweed into their diets the way the Japanese do.

Another factor in chronic iodine deficiency in the United States is the ridiculously low RDA. The current RDA for iodine in the United States is 0.125 mg while the Japanese regularly consume over 13 mg daily (over 100 times the US RDA) with no ill effects and arguably some of the best health in the world. So even if your daily supplement contains iodine, it does not contain nearly enough to prevent an iodine deficiency.

Clearly, adequate iodine intake is essential for good overall health in addition to optimal reproductive health. There are many ways to start reversing an iodine deficiency. Some people drink dissolved sea salt and water, others take baths with dead sea salts. You can eat more seaweed and kelp supplements but some seaweed can be contaminated with pollutants. Two items you can pick up at most pharmacies or online, Lugol’s solution (2 drops) and Iodoral, both contain 12 mg of iodine and iodide. Some people paint their feet with iodine or use colorless iodine for a variety of health ailments, including reversing an iodine deficiency. It may take up to three months at 50 mg/day to achieve iodine sufficiency or up to a year at lower doses so this is not a quick fix (unlike prescription thyroid medications).

Lastly, iodine deficiencies during pregnancy can cause mental retardation, autism and other birth defects like cretinism. Studies have shown increased intelligence in newborns whose mothers supplemented with iodine during pregnancy. If you are trying to conceive then you need iodine, not only for your thyroid and reproductive health, but to maintain a healthy pregnancy and have a healthy baby. Unless you live on the ocean and eat sushi every day, you might want to consider getting your body iodine sufficient and baby ready.

Root vegetables are a delicious addition to any menu, and are especially beneficial during the cooler months when cold and flu season is upon us. As Paul Pitchford says in Healing with Whole Foods: root vegetables “grow in cold climates and contain minerals and other elements that make it possible to survive in harsh weather and under snow. When eating, we take on their qualities and build resistance to cool weather and
disease.” (page 62)

Some of the most popular root vegetables include: potatoes, beets, jicama, onions, garlic, carrots, turnips, rutabagas, and parsnips. My personal favorite are sweet potatoes and yams. These versatile and colorful potatoes are a delicious, lower glycemic alternative to the regular white potato and I find the the connection between african yams and twins fascinating. Consider incorporating root vegetables as a french fry alternative or try this amazing side dish that Tiffany and I demo on the Cooking for Fertility DVD:

Cruciferous crunch and roasted roots

½ cup of beets (any color variety), cubed
½ cup sweet potato or yam, cubed
½ cup yellow onion, chopped
1 cup cauliflower, chopped
1 cup broccoli, chopped
2 teaspoon spice Herbamare
3 tablespoons unrefined organic olive oil
1 tablespoon fresh rosemary

Preheat oven to 425 degrees. Peel and chop vegetables into bite-sized pieces. Precook sweet potato/yam and beets for 10 minutes and then add broccoli, cauliflower, onion and spice. Bake for an additional 20 to 30 minutes, remove from heat and drizzle with olive oil and additional spice if desired.

Source: Cooking for Fertility DVD with Kathryn Flynn and Tiffany Pollard