Preparing for

Presented by Dr. Lisa Watson, ND& the Integrative Health Institute

Pregnancy

PreservingFertility

Home Detox

The EPA estimates that levels of pollution are

three to five times higher

indoors than they are

outdoors.

The CDC found that the average North American

had 116 synthetic compounds in their body.

These same chemicals were found in

breast milk, placental tissue& umbilical cord

blood

HouseholdCleanersAn Australian study found common household chemicals were associated with a 33% increase in infertility and a 75% increase in miscarriage.

HouseholdCleanersThe Biggest Offenders

• Rug or upholstery shampoo

• Furniture polish• All-purpose sprays• Bug sprays• Bathroom cleaners• Room deodorizers

The EASIEST Green All-Purpose Cleaner

½ cup vinegar¼ cup baking soda

Mix in 2 liters of water

Pour into a spray bottle and use!

My FAVOURITE Green All-Purpose Cleaner

1 cup vinegarPeels from 3 limes, 2 lemons or 2 oranges

Combine in a mason jar. Cover with lid and shake well.

Store in a cool dark place for 2 weeks, shaking occasionally

Strain out lime peels, mix 50:50 with water in a spray bottle

Personal care products are another significant source of

endocrinedisruptingchemicals.

Personal care products are another significant source of

endocrinedisruptingchemicals.

Check out EWG’s Skin Deep

database for safe choices

http://www.ewg.org/skindeep/

PLASTIC is a major source of EDCs

BPA is one of the worst offenders – doubling the risk ofmiscarriage

Phthalates – also found in plastic have significant hormonal effects and are especially damaging to male fertility

Pesticides, Insecticides & Fungicides

Many chemicals used on food are known endocrine disrupting chemicals.

Pesticides, Insecticides & Fungicides

They have widespread effects on our hormonal systems, and ultimately our fertility.

Pesticides, Insecticides & Fungicides

Effects of exposure to these chemicals include:• menstrual irregularities

• impotence• decreased sex drive

• decreased sperm count• high number of abnormal sperm

• increased risk of miscarriage

Shoppers Guide to Pesticides ewg.orgDIRTY DOZEN Buy Organic CLEAN FIFTEEN

1. Apples2. Celery3. Cherry tomatoes4. Cucumber5. Grapes6. Hot Peppers7. Nectarines8. Peaches9. Potatoes10.Spinach11.Strawberries12.Bell peppersAlso:Kale and collard

greensSummer squash

1. Asparagus2. Avocado3. Cabbage4. Cantaloupe5. Sweet corn6. Eggplant7. Grapefruit8. Kiwi9. Mango10.Mushrooms11.Onions12.Papaya13.Pineapple14.Sweet peas –

frozen15.Sweet potatoes

Preserving Fertility – Lifestyle Factors

Quit SmokingSmokers are 4x more likely to

take longer than a year to conceive

Quit SmokingFemale smokers:

Smoking affects the inside of the fallopian tubes causing difficulty in egg

transport, implantation and delivery of the fertilized

egg to the uterus

Increased risk of ectopic pregnancy

Quit SmokingMale smokers:

Smoking is very damaging to the sperm, causing changes in sperm quality and shape

and decreases in sperm count and motility

Babies whose fathers smoked at any time in their lives are 33% more likely to develop

childhood cancer

TamponsDuring manufacture a chemical known as dioxin is produced

Dioxin has been linked to cancer, endometriosis and infertility

TamponsThe only safety studies looking at the impact of dioxin and human health are done by the manufacturers.

If you are planning on becoming pregnant, limit use of tampons or use organic cotton products that are manufactured without dioxin.

Stress can play a major role in disrupting hormone function

The hypothalamus is very sensitive to both physical and emotional tension – any stress can have immediate impacts on its function

Stress

The HypothalamusThe link between the nervous system (thoughts) and the hormone system

Mediates the relaxation response and regulates all aspects of reproduction

Stress

Stress can:• Reduce egg quality• Delay ovulation• Prevent implantation• Decrease levels of fertility hormones

• Decrease sperm counts

Stress

OPTIMIZINGFERTILITY

One of the most important things you can do to enhance your fertility.

Both underweight and overweight women are at risk for lowered fertility.

Achieve a Healthy Body Weight

Achieve a Healthy Body WeightRisks of being underweight:

• One-third of the body’s estrogen is produced in fat cells

• Inadequate estrogen can lead to a poor uterine lining

• Drops in body fat (10% below normal) can lead to complete hormonal shutdown

Achieve a Healthy Body WeightRisks of being overweight:

• Excess fat cells results in excess estrogen

• Elevated levels of estrogen can cause your body to react as if it’s on birth control – preventing ovulation

Achieve a Healthy Body WeightRisks of being overweight:

• Elevated insulin causes the ovaries to over-produce male hormones (testosterone), blocking egg release

• This causes cysts to form on the ovaries and a condition known as Polycystic Ovarian Syndrome (PCOS)

Exercise

Exercise can enhance fertility

but it can also hinder it.

Exercise

Endurance workouts can lead to menstrual irregularities

and reduced fertility• marathon running

• frequent high-intensity aerobics

• triathalon training

Exercise

Endurance workouts impact the function of the

hypothalamus – the source of GnRH – the first step in the hormone cascade

that leads to egg development and release

Exercise

Exercise should be a part of a healthy fertility plan.

• Mild-moderate aerobics• Swimming• Dancing• Cycling

• Pilates• Walking• Stretching• Tennis• Weight lifting• Yoga

Exercise

General Guidelines

Have a day of rest between workout days

Maximum of 45-60 minutes per session

Avoid heavy competition – even with yourself

Fertility Food:What to

eat & What to

avoid

Foods to AVOIDCoffeeYale University study, 2000 women:

The risk of not conceiving in one year is 55% higher if you drink as little as one cup of coffee per day.

One and a half cups – risk jumps by 100%Three or more cups – risk jumps by 176%

Foods to AVOIDCoffeeEven more troubling…

A study by McGill University found that 2-3 cups of coffee per day before conception doubled the risk of miscarriage.

A Note on Tea…Drinking one-half cup of caffeinatedtea every day can increase the oddsof conceiving

The aromatic polyphenols can inhibit development of chromosomal abnormalities

A Note on Tea…Tea also contains hypoxanthine which is a component of follicular fluid and helps foster egg maturation and fertilization

AlcoholAs little as one glass of wine or beer daily can cut a woman’s chance of conception by up to 50%

Foods to AVOID

AlcoholConsuming four drinks or more per day can significantly lower sperm count.

Foods to AVOID

A natural compound in peas – M-xylohydroquinonehas contraceptive effects

In high doses can decrease sperm counts by up to 50%

PeasFoods to AVOID

One of the most common food additives

Especially damaging to male fertility – regular consumption can decrease success in impregnation by up to 50%

MSGFoods to AVOID

Trans fatsTrans fats can disrupt normal ovulation by interfering with a cell receptor that controls inflammation, glucose metabolism and insulin sensitivity.

Foods to AVOID

Trans fatsTrans fats can increase your risk of infertility by as much as 70%

The Harvard University school of Public Health advises women trying to get pregnant to avoid ALL trans fats

Foods to AVOID

• Artificial sweeteners• Soda, candy• Rare red meat• Hot dogs, salami, bologna, luncheon meats• BHA – a preservative in baked goods and snack foods – mimics estrogen and confuses the body’s natural estrogen receptors

Other foods to avoid…

Foods to ENJOY!Slow CarbsSlow carbs – those high in fiber like whole grains, beans, lentils and vegetables – cause a slow and gradual rise in blood sugar

Foods to ENJOY!Slow CarbsSlow carbs minimize insulin resistance, regulate blood sugar, improve fertility and prevent gestational diabetes in pregnancy.

Plant FoodsEat a rainbow of high fiber, high antioxidant fruits and vegetables, legumes, nuts, seeds, and whole grains.

Improves overall health, prevents disease andsupports fertility.

Foods to ENJOY!

Plant FoodsA high plant-food diet is naturally high in antioxidants. Fruits, vegetables, herbs and spices decrease oxidative stress - a major factor in male and female infertility.

Foods to ENJOY!

Healthy FatsHealthy fats improve hormone sensitivity and combat inflammation.

Include monounsaturated fats in raw olive oil and avocado, polyunsaturated fats in fish and nuts and the medium-chain fatty acids found in coconut oil.

Foods to ENJOY!

Small amounts of full-fat dairy products daily have been found in large studies to enhance fertility.

Choose from:• Live culture yogurt• Kefir• Organic goat and cow cheeses

High Quality Dairy

Foods to ENJOY!

PreparingforPREGNANCY

DetoxificationSix to twelve months prior to pregnancy is the best time to detoxify your body,mind and environment.

DetoxificationA detox can involve: • Dietary changes• Eliminating alcohol, coffee and other fertility foes

DetoxificationA detox can involve: • Dietary changes• Eliminating alcohol, coffee and other fertility foes• Exercise• Deep breathing

DetoxificationA detox can involve: • Dietary changes• Eliminating alcohol, coffee and other fertility foes• Exercise• Deep breathing• Changing cosmetics, household cleaners and other environmental exposures

DetoxificationA detox can involve: • Supplements to support liver function, bowel function and to encourage detoxification• A gentle detox tea can be used in many cases, or an individualized detox support plan developed with your ND can be implemented

Preparing for Pregnancy -

Supplements

SupplementsEating a nutritious diet is the cornerstone of health.

Supplements can build on that foundation and allow us to fine-tune our fertility and support the health of our babies.

SupplementsPrenatal vitamins are a good place to start – providing a wide variety of nutrients to support a healthy pregnancy.

SupplementsKey NutrientsFolic Acid

Enhances fertilityDecreases incidence of birth defectsNecessary for proper eggdevelopment

SupplementsKey NutrientsVitamin B6

Influences production of LH and FSHCan improve moodNecessary for hormone balance

SupplementsKey NutrientsVitamin D

Deficiency contributes to infertilityReceptors are found in both the hypothalamus and the ovaries

SupplementsKey NutrientsCalcium

In a state of calcium deficiency, estrogen production decreases. Impacts egg production and ovulation.

SupplementsKey NutrientsMelatonin

An antioxidant that can help protect eggs against oxidative damage.

Supplementation can leadto higher numbers of mature eggs and higher quality embryos.

SupplementsKey NutrientsCoEnzyme Q10 (CoQ10)

Women who supplement with CoQ10 have more mature eggs and healthier embryos.

Protects eggs from free radical damage.

Laboratory Testing

Prior to pregnancy it is recommended to test for specific nutrients and hormone levels to ensure optimal health of both mother and baby.

Laboratory Testing

Genetic testing for MTHFR is available, but not necessary with a high quality prenatal supplement.

Laboratory Testing

Your ND can help you personalize a prenatal laboratory testing plan.

MedicationsNon-essential medications

should be discontinued at least 6-12 months prior to

pregnancy.

MedicationsEssential medications should be assessed for safety during

pregnancy. Motherisk can

provide information on medications in

pregnancy.

Questions?

www.drlisawatson.com