Virginia Nutritional Therapy: Fertility

You have probably heard that high cholesterol is not good for you at this stage and that you should limit foods high in cholesterol and saturated fats and consume low fat products instead.
These include using margarines instead of butter, restrict your egg intake per week, choose low fat dairy and meat products and reduce alcohol intake.

Unfortunately these recommendations are well dated and there is not current evidence that high cholesterol and saturated fats are actually the cause of heart disease but it's rather a number of factors that will make the most profound impact.
In order to understand this concept it's essential to understand the role of cholesterol in the body.

What makes cholesterol so important for health?

75% of cholesterol is synthesize in the liver and only 25% account from food intake. Cholesterol is an essential structural component of cell membranes, it aids cell signalling and it's required to maintain cell fluidity and integrity. Every cell in the body requires essential nutrients to survive and function optimally so the structure of each membrane is essential in order to obtain these nutrients into the cells.

Cholesterol is a precursor for steroid hormone synthesis such as cortisol, estrogen , progesterone, testosterone to name a few. If cholesterol levels are too low (usually below 5.2 mmol/L) the manufacturing of these hormones may be impaired and therefore will disrupt hormonal balance. This may lead to Infertility, Chronic fatigue, Pre menstrual syndrome, Hormone detoxification imbalances, Thyroid imbalances, Immune dysfunctions and skin issues.

Cholesterol is a precursor of bile acids which are essential to digest fats properly and regulate gall bladder function. Being on a low fat diet can eventually lead to fat malabsorption. This means that all the fat soluble vitamins are not going to be absorbed properly including the crucial Vitamin D which we lack from here in Ireland. Supplementation may not be as effective too as it needs fat to be absorbed in the small intestine. Not to mention Vitamin E which is one of the most powerful antioxidants and is usually obtained from good quality oils such as organic sunflower oil, almond, olive oil and avocado.

So as you can see cholesterol is crucial for optimum health and there is no such a thing of "good"( also called HDL) or "bad" ( also called LDL) cholesterol as new research is showing that there is actually only one type of cholesterol. However some types of LDL cholesterol can oxidise in the arteries and may cause inflammation and that's why antioxidants are so important in the diet especially from vegetables ( especially green leafy vegetables and rainbow coloured ones) and small fruit berries( blueberries, strawberries, raspberries, goji berries, acai berries). Organic raw cacao and red wine are also included on the list but in small amounts otherwise they will rather act as "oxidants" !.

So my recommendation to you is to enjoy organic full fat butter, organic whole milk yoghurt, green pasture meat, organic and free range eggs. However good quality fat also needs to be obtained from vegetarian sources such as coconut oil( which is one the best oils for cooking), olive oil, avocado, nuts and seeds.

If you would like more information feel free to contact me on my email virginianutritionaltherapy@gmail.com or phone +353 85 1139088.

REFERENCES:

Cholesterol and Diet

Avocado: Vitamin E content

Olive oil: Vitamin E content

Sunflower oil: Vitamin E content

Almond oil: Vitamin E content

With infertility being on the rise more couples are now looking at alternative options in order to conceive naturally or have the best success trough IVF.
Nutrition plays a huge role in fertility of both Female and Male and is often underestimated.

A stressful lifestyle,poor intake of protein and good fats and high consumption of processed foods are probably the key factors of infertility.
Lack of vegetables and fruits varieties in the diet is also a key factor that could possibly contribute to low key vitamins and minerals intake, which would greatly affect the reproductive organs.

However the good news is that you can boost your fertility in just 3 to 6 months with balanced nutrition, supplements and exercise.
There are a number of holistic therapies such as acupuncture and reflexology that can greatly increase your chances of conception too combined with a Nutritional Therapy programme.

Top 5 Superfoods to boost Fertility Naturally :

Maca(Lepidium Meyenii) is a root vegetable member of the Brassica Family. It originates in Peru and is traditionally used to replace flour for bread,cakes and pancakes. It can also be added to soups or smoothies and the gelatinized form is usually the most digestible one as the tough fibres have been removed.

Clinical trials have confirmed it's hormonal balancing effect.
The mechanism of action is not yet known but it is believed that Maca may act as a toner on the Hypothalamus-Pituitary-Ovarian axis which is crucial in the regulation of the reproductive and immune system. It is considered to be an adaptogenic which means it may help to enhance optimal hormonal balance in the body without being toxic. Estrogen dominance in women may increase infertility and miscarriage risk due to its progesterone lowering effect. Studies have shown that Maca may help to increase progesterone levels and therefore increase chances of conception and healthy pregnancy. Estrogen in men increase erectile dysfunction, lack of libido, low sperm count and lowered production of seminal fluid. Studies have shown that men that regularly consume Maca have increased libido and better sperm health.

Dark Chocolate or Raw Cacao has become very popular recently as it is believed to be the most healthier way of eating chocolate. Ever wondered why women crave chocolate so much especially during their periods?

There are multiple answer to this but dark chocolate ( 70 to 85 % cocoa content) has significant amount of Magnesium ( 146 mg per 100g ) along with Flavonols which are naturally occurring chemicals that can increase nitric oxide in the blood. Nitric oxide promotes blood flow and relaxation of the arteries. It is believed that dark chocolate may also raise serotonin, the happy hormone, levels in the brain and the gut. Dark chocolate can therefore reduce stress levels and promote a healthy environment for conception and healthy pregnancy. It is best to enjoy organic varieties as the cocoa bean is one of the most heavily sprayed crop in the world !!
Avocado is possibly one of the best fats you can eat. The high concentration of mono unsaturated fats have been shown to balance immune function, reducing inflammation and therefore increase chances of conception and healthy pregnancy.

Avocado also contains significant amount of Folic acid which have been shown to improve egg production and reduce ovulatory failure along with the reduction in birth defects. Considerable amounts of Potassium and Magnesium are also found in avocados which are essential to maintain water balance, reduce fatigue and toxin overload. The Vitamin E content in avocados act as an antioxidant to protect cell damage and promote egg and sperm health.
Broccoli sprouts are member of the Brassica family, which have shown positive effect on oestrogen metabolism.

Broccoli are high in glucosinolates which are metabolised into indoles and isothiocyanates. I3C may increase estrogen detoxification from the body and promote hormonal balance. This in turn may increase fertility and healthy menstrual cycles. The sprouting method may increase enzyme activity, produce Vitamin C, increase Vitamin B and carotene levels, neutralize phytic acid therefore increasing bioavailability. You can add them to salad or smoothies and it is best not to apply heat as most enzymes will be destroyed.
Organic and free range eggs are a complete protein source containing vital key nutrients. Protein is essential for good quality embryos and eggs. Try to include eggs in your daily diet at breakfast,for lunch or for some dinner omelette.

B vitamins are considerably high in eggs and are involved in energy production and hormone metabolism. Choline is possibly one of the key nutrients in eggs, in relation to fertility, as it is essential in pre conception and pregnancy for nervous system and brain development. Hens raised on a foraging diet of grasses, legumes, worms, insets and grubs produce eggs of superior nutritional quality, including more Vitamin E and Omega 3 fats compared to conventional eggs. These nutrients are particularly important for fertility especially for their anti oxidant and anti inflammatory proprieties.