enhancing fertility naturally

Enhancing FertilityNaturally

Presented by Dr. Lisa Watson and the

Integrative Health Institute

Top 10Tips for

Natural

Fertility

FertilityAwarenes

s

Fertility

Diet

Lifestyle

Manage

Stress

TCM&

AQ

Vitamins &

Minerals

Clean your Worl

d

Balance

Hormones

Timing is

Everything

Exercise

1 Clean Your World

1Clean Your World

Reproductive disorders are one of the top ten work-related illness for both men and women

Fertility Factors• Radiation – fax machines, computers• Poor ventilation, low-oxygenated air• Toxic chemicals• Extreme temperatures

1Clean Your World

Computers

A mix of fact and fiction…

Links that appear to be true:• Increased risk of miscarriage• Increased risk of birth

defects• Decreased fertility for

men and women

1Clean Your World

Computers

Computer monitors are a source of very low frequency (VLF) radiation

This type of radiation impacts both male and female fertility

1Clean Your World

Computers

Fertility Tips• Stay clear of the transformers at the rear of the monitor• Turn your monitor off when doing non- computer tasks• Use a laptop or flat-style monitor

1Clean Your World

Household CleanersChemicals lurking in common household cleaners can have cumulative negative effects on fertility.

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

1Clean Your World

Household CleanersThe Biggest Offenders

• Rug or upholstery shampoo• Furniture polish• All-purpose sprays• Bug sprays• Bathroom cleaners• Room deodorizers

1Clean Your World

Pesticides, Insecticides & FungicidesMany chemicals used on food crops have been identified as endocrine disruptors

They have widespread effects on our hormonal systems – and as a result our fertility.

1Clean Your World

Pesticides, Insecticides & FungicidesSome of the effects of exposure to these chemicals include:• menstrual irregularities• 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

2Modify your

Life Style

2Modify your

Life StyleQuit SmokingSmokers are 4x more likely to take longer than a year to conceive

Rate of pregnancy per menstrual cycle is 22% in smokers (32% in non-smokers)

Modify yourLife Style

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

2

Modify yourLife Style

Quit SmokingMale smokers:

Smoking is very damaging to the sperm, causing changes in spermquality 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

2

Modify yourLife Style

TamponsDuring manufacture a chemical known as dioxin is produced

Dioxin has been linked to cancer,endometriosis and infertility

Direct exposure to the vaginal mucosa can lead to absorption of dioxin and cumulative toxicity

2

Modify yourLife Style

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.

2

Modify yourLife Style

Boxers or Briefs?Myth: Briefs increase the scrotal temperature and negatively impact sperm production

Fact: A study found no significant temperature differences between men wearing boxers and briefs

2

Modify yourLife Style

Boxers or Briefs?So... While the impact of boxers over briefs may have been exaggerated a man with a lower sperm count may still opt for boxers in the days before planned intercourse.

Even small changes can make a big difference.

2

Modify yourLife Style 2

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 Weight

Modify yourLife StyleAchieve a

Healthy Weight2

Risks of being underweight:

• Up to one-third of the body’s estrogen is produced in fat cells

• Inadequate estrogen can result in a poor quality uterine lining that won’t support implantation and growth of a fertilized egg

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

Modify yourLife StyleAchieve a

Healthy Weight2

Risks 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

Modify yourLife StyleAchieve a

Healthy Weight2

Risks of being overweight:

• Being overweight is associated with increased insulin levels

• 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

3 Exercise

3 ExerciseEndurance workouts can lead to menstrual irregularities and reduced fertility• marathon running• excess jogging• frequent high-intensity aerobics• triathalon training

3 ExerciseEndurance 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

3 ExerciseExercise should be a part of a healthy fertility plan.

• Mild-moderate aerobics• Swimming• Dancing• Cycling

• Walking• Stretching• Tennis• Weight lifting• Yoga

3 ExerciseYogaAlso an effective stress management technique, promoting healthy function of the hypothalamus.

Yoga has also been shown to improve blood flow and circulation to the ovaries and uterus.

3 ExerciseGeneral Guidelines

• Have a day of rest between workout days• Maximum of 45-60 minutes per session• Avoid heavy competition – even with yourself

4Stress

Management

4Stress

Management

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

4Stress

Management

The Hypothalamus

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

Mediates the relaxation response and regulates all aspects of reproduction

4Stress

Management

Infertility is a major cause of stress and depression

One-third of infertile women are depressed - with rates increasing the longer she is trying to conceive

4Stress

Management

Depression may:• Reduce egg quality• Delay ovulation• Prevent implantation• Decrease levels of fertility hormones• Decrease sperm counts

4Stress

ManagementThere are a number of ways to manage stress

• Healthy diet• Exercise• Supplements• Deep breathing• Progressive muscle relaxation

• Meditation• Prayer• Mindfulness• Guided imagery• Self hypnosis• Yoga

Balance Hormones

5

Balance Hormones5

Many of the most common causes of infertility are due to imbalanced hormones• PCOS• Endometriosis• Elevated prolactin• Amenorrhea• Thyroid disorders

Balance Hormones5

Hormone imbalances are specific to each person and require targeted, personalized care• Nutrition• Lifestyle• Supplements• Herbs• Acupuncture

Balance Hormones5

Polycystic Ovarian Syndrome (PCOS)

One of the most common causes of low fertility in women.

An imbalance of estrogen and testosterone resulting in lack of ovulation

Balance Hormones5

Polycystic Ovarian Syndrome (PCOS)

Insulin resistance is another characteristic of PCOS. This leads to further increasesin testosterone and continues the cycle of hormone imbalancein PCOS.

6Fertility Awarenes

s

6Fertility

Awareness

Basal Body Temperature

Tracking your basal body temperature is one of the simplest ways to track the fluctuations in your hormone cycle

6Fertility

Awareness

Basal Body TemperatureTakes less than a minute and provides a wealth of information for pregnancy planning (or natural birth control).• If you are ovulating• When you are fertile• How long each phase of your cycle is

6Fertility

Awareness

Basal Body TemperatureSimple instructions:

1. Take your daily temperature first thing in the morning every day

2. Take it at the same time every day

3. Ideally you must have been asleep for at least 3 hours to get an accurate reading

4. Chart your temperature

6Fertility

Awareness

Basal Body Temperature

6Fertility

Awareness

Basal Body Temperature

Factors that can influence temperature:• Alcohol• Sleeping in late• Restless night• Fever

6Fertility

Awareness

Cervical Fluid

Ovulating women experience a change of cervical fluid patterns throughout their cycle.

Charting your cervical fluid changes will tell you quickly when you are fertile.

6Fertility

AwarenessCervical FluidSteps to observing cervical fluid

1. Begin checking the first day after your period has ended

2. Check every time you use the bathroom – or a minimum of three times daily

3. Do Kegels on your way to the bathroom to get the cervical fluid to the opening of the vagina

6Fertility

AwarenessCervical FluidSteps to observing cervical fluid

4. Separate your vaginal lips and check your cervical fluid at the lower opening closest to your perineum

5. Rub the fluid between your fingers and notice how it feels – dry, sticky, creamy, slippery (like egg whites)

6Fertility

AwarenessCervical FluidSteps to observing cervical fluid

6. Open your fingers slowly to see if the cervical fluid stretches

7. Note the quality and quantity of the cervical fluid (colour, opacity, thickness)

8. Close to ovulation your cervical fluid may become very thin but you should feel a slippery vaginal sensation

6Fertility

AwarenessCervical FluidOnce you have charted a month or two of cervical fluid you will be able to identify your Peak Day - or most fertile day.

This is the last day of slippery fertile cervical fluid or a slippery vaginal sensation.

This is most likely the day you ovulate or the day before.

Timing is Everything

7

Timing is Everything7

Having a high amount of fertility awareness allows for you to maximize your chances of conception by identifying ovulation and fertile days.

Timing is Everything7

Timing intercourse is important because once an egg is ovulated it is viable for no more than 24 hours.

While the egg lasts only a day, sperm can live in your reproductive tract for up to five days.

Timing is Everything7

Partner has Normal Sperm Count

If your partner has normal sperm count have intercourse every day that you have wet cervical fluid, up to and including the day of your temperature rise.

Timing is Everything7

Partner has Low Sperm Count

If your partner has a low sperm count you may choose to have intercourse every other day that you have wet cervical fluid, up to and including the day of your temperature rise.

Be sure to have intercourse on your Peak Day.

Timing is Everything7

Time of day Generally time of day doesn’tseem to impact fertility, however a man’s sperm count is highest in themorning – providing you didn’t make love the night before.

Timing is Everything7

Time of year

Researchers have found that having sex from October to March can double your chances of pregnancy!

Egg quality and uterus health can increase in relation to changes in temperature and light that occur during these months.

Timing is Everything7

Boy or Girl?Dr. Shettles, MD recommends:

Boy: have intercourse as close to ovulation as possible (Y-containing sperm are faster and shorter-lived)

Girl: have intercourse 3-5 days before ovulation, then abstain (X-containing sperm are slower but live longer)

Fertility Diet 8

Foods to Avoid &

Foods to Enjoy

Fertility Diet – Foods to AvoidCoffee

Yale University study of 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%

8

Even more troubling…

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

Fertility Diet – Foods to AvoidCoffee 8

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

Thought to be due to the aromatic polyphenols – inhibit development of chromosomal abnormalities

8

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

8Fertility DietA Note on Tea…

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

Alcohol can interfere with ovulation, egg movement in the fallopian tubes and healthy implantation

Fertility Diet – Foods to Avoid 8

Consuming four drinks per day can significantly lower sperm count.

Fertility Diet – Foods to AvoidAlcohol 8

The anti-fertility effects of peas were first recognized in 1949

A natural compound in peas – M-xylohydroquinonehas contraceptive effects

In high doses can decreasesperm counts by up to 50%

8Fertility Diet – Foods to AvoidPeas

Monosodium glutamate is one of the most common food additives

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

8Fertility Diet – Foods to AvoidMSG

• 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 confuse the body’s natural estrogen receptors

Fertility Diet – Foods to AvoidOther foods to avoid…

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Fertility Diet – Foods to EnjoySlow Carbs

8Slow carbs – those high in fiber like whole grains, beans, lentils and vegetables – cause a slow and gradual rise in blood sugar

Fertility Diet – Foods to EnjoySlow Carbs

8Slow carbs minimize insulin resistance, regulate blood sugar, improve fertility and prevent gestational diabetes in pregnancy.

Eliminate all white carbs – white bread, pasta, rice,potatoes and flour.

Fertility Diet – Foods to EnjoyPlant Foods

8Plant-based foods include a rainbow of high fiber, high antioxidant fruits and vegetables, legumes, nuts, seeds, and whole grains.

Improves overall health, prevents disease andsupports fertility.

Fertility Diet – Foods to EnjoyPlant Foods

8A 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.

Fertility Diet – Foods to EnjoyPlant Foods

8Select primarily organic produce – it has been shown in studies to be higher in antioxidants (and free of hormone-disrupting pesticides!).

Fertility Diet – Foods to EnjoyHealthy Fats

8Healthy fats improve hormone sensitivity and combat inflammation.

Your diet should 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.

Fertility Diet – Foods to EnjoyHealthy Fats

8Avoiding unhealthy fats is also important – trans fats (found as a shelf-stabilizing agent in processed foods) can disrupt normal ovulation by interfering with a cell receptor that controls inflammation, glucose metabolism and insulin sensitivity.

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

Fertility Diet – Foods to EnjoyHigh Quality Dairy 8

Vitamins &

Minerals& Other

Supplements for Fertility

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Vitamins &Minerals9

Eating a nutritious diet is the cornerstone of health.

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

Vitamins &Minerals9

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

Vitamins &Minerals9

Nutrients for Men

Several nutrients are required for the production of sperm. Most notable are:• Vitamin A• Zinc

Vitamins &Minerals9

Nutrients for Men

Vitamin AEssential to sperm production, deficiencies of vitamin A have been directly linked to infertility in men.

If a deficiency exists, supplementation can improve sperm count.

Vitamins &Minerals9

Nutrients for Men

ZincThe “Manhood” mineral.Naturally secreted by the prostate and found in semen.

Vitamins &Minerals9

Nutrients for Men

ZincEven a minimal deficiency can lead to low testosterone and low sperm count and motility.

It is estimated that 79%of men consume less than the RDA for zinc.

Vitamins &Minerals9

Nutrients for Men

ZincRequired for DNA transcription and repair it also has anti-oxidant properties.

Supplementation can improve sperm counts and motility.

Vitamins &Minerals9

Nutrients for Men

FolateNot just important for female fertility!

The folic acid concentration of seminal fluid is correlated with sperm count.

Vitamins &Minerals9

Nutrients for Men

FolateFolate is necessary for all rapidly dividing cells – including sperm.

It also an antioxidant.

64% of men consumeless than the RDA.

Vitamins &Minerals9

Nutrients for Men

FolateWhen given together with zinc sperm concentrations improve by up to 74%.

Vitamins &Minerals9

Nutrients for MenAntioxidants

The leading cause of male infertility is oxidative stress.

Free radicals can easily damage sperm, resultingin lowered counts and more abnormal sperm.

Vitamins &Minerals9

Nutrients for MenAntioxidants

Vitamin C is found in high concentrations in the semen (8x higher than in blood!)

Supplementation can increase sperm count, sperm motility and decrease abnormal sperm.

Vitamins &Minerals9

Nutrients for MenAntioxidants

Selenium is an antioxidant and is essential for normal sperm production, motility and function.

Sperm motility is highlycorrelated with seminal levels of selenium.

Vitamins &Minerals9

Nutrients for MenAntioxidants

Selenium can also balance male hormones – decreasing LH and FSH and increasing testosterone.

Vitamins &Minerals9

Nutrients for MenAntioxidants

N-acetyl cysteine (NAC) is often given with selenium for male infertility.

A precursor to glutathione – the body’s natural antioxidant.

Vitamins &Minerals9

Nutrients for MenAntioxidants

NAC and selenium supplemented together are associated with increased sperm counts, sperm concentration and percent normal sperm.

Vitamins &Minerals9

Nutrients for MenL-Carnitine

Levels of this amino acid are found to be decreased in a large number of infertile men.

Supplementation is associated with a significant increase in pregnancy rates.

Vitamins &Minerals9

Nutrients for MenL-Carnitine

Improvements in sperm motility and fewer abnormal sperm are seen, but not increases in sperm count.

Also acts as an energy source for sperm post-ejaculation.

Vitamins &Minerals9

Botanicals for MenAmerican Ginseng – Panax quinquefolium

An antioxidant, antistress and immune enhancing botanical.

Can improve male libido, sperm motility and decrease sperm defects.

Vitamins &Minerals

Nutrients for WomenFolate

Not only can folate decrease the incidence of spinal defects in your offspring, it canalso enhance fertility.

9

Vitamins &Minerals

Nutrients for WomenVitamin B6

B6 increases levels of serotonin and dopamine – two neurotransmitters that influence the productionof LH and FSH.

9

Vitamins &Minerals

Nutrients for WomenVitamin D

With receptors in both the hypothalamus gland and the ovaries, deficiencies may contribute to infertility.

Canadians have low levelsin winter months.

9

Vitamins &Minerals

Nutrients for WomenCalcium

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

9

Vitamins &Minerals

Nutrients for WomenIron

An iron deficiency can disrupt the menstrual cycle, in some cases stopping it all together.

Also important for fetal health and preventingpregnancy complications.

9

Vitamins &Minerals

Nutrients for WomenN-Acetyl Cysteine

Improves insulin sensitivity in PCOS and when used with folate decreases the risk of miscarriage in women with recurrent pregnancy losses.

9

Vitamins &Minerals

Nutrients for WomenMelatonin

An antioxidant that can help protect eggs against oxidative damage.

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

9

Vitamins &Minerals

Nutrients for WomenMelatonin

Restoration of deficient progesterone levels has been found with melatonin supplements.

This is important in womenwith a luteal phase defector recurrent miscarriage.

9

Vitamins &Minerals

Nutrients for WomenCoenzyme Q10 – CoQ10

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

Protects eggs from free radical damage.

9

Vitamins &Minerals

Botanicals for WomenChasteberry – Vitex agnus-castus

A phenomenal herb for hormonal imbalances it acts at the level of the hypothalamus and pituitary – impacting levelsof LH and FSH and ultimatelyestrogen and progesterone.

9

Vitamins &Minerals

Botanicals for WomenChasteberry

Useful for luteal phase defect, PMS, elevated prolactin levels and irregular menstrual cycles.

9

Vitamins &Minerals

Botanicals for WomenBlack Cohosh

Useful for normalizing hormonal activity, especially estrogen, that may support more regular ovulation.

Also an antispasmodic that can smooth the transition of a fertilized egg to the uterus.

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Traditional Chinese

Medicine & Acupunctur

e

10

Traditional Chinese Medicine &

Acupuncture10

Traditional Chinese Medicine (TCM) recognizes infertility as a state of imbalance and strives to correct that balance through a combination of diet, lifestyle, herbs and acupuncture.

Traditional Chinese Medicine &

Acupuncture10

TCM can be used alone, in conjunction with other natural therapies or with cutting edge assisted reproductive techniques.

TCM treatments are designed to stimulate your body’s natural production of hormones while restoring health and harmony to your body and mind.

Traditional Chinese Medicine &

Acupuncture10

TCM Four Step Approach to Fertility

1. Diagnose your imbalances and how your reproductive energies need to be harmonized

2. Change your diet to support balance

3. Clear and balance the energy meridians using acupuncture

4. Increase chance of conception through herbs

Traditional Chinese Medicine &

Acupuncture10

TCM treatments are designed to work with nature rather than against it – to allow conception to occur rather than to force it.

The focus is on removing obstacles to pregnancy, restoring our body to its natural fertile state.

Traditional Chinese Medicine &

Acupuncture10

The herbs used in TCM are selected to help the body produce the proper levels of hormones on it’s own, rather than providing chemically based substitutes.

Traditional Chinese Medicine &

Acupuncture10

Acupuncture The basis of all TCM is energy (Qi) – every living organism is simply energy that has taken form (E=mc2)

Acupuncture allows us to access the energy meridians of the body, removing blockages and restoring proper energy flow.

Traditional Chinese Medicine &

Acupuncture10

AcupunctureAcupuncture directly impacts our hormonal system.

Acupuncture causes the body to release prostaglandins which in turn stimulate production of chemicals in nerve endings. These chemicals transmit a message to the hypothalamus – the regulatory center for all hormonal activity.

Traditional Chinese Medicine &

Acupuncture10

Acupuncture Acupuncture also:• increases production of endorphins (which increase GnRH release from the hypothalamus)• decreases levels of stress hormones• increases blood flow to the uterus and ovaries.

Traditional Chinese Medicine &

Acupuncture10

Acupuncture Studies and systematic reviews overwhelmingly support the use of acupuncture for fertility, either alone or in combination with assisted reproduction techniques (like IVF).

Traditional Chinese Medicine &

Acupuncture10

Acupuncture

Acupuncture has been found to increase success rates of IVF from 26.3% to 42.5%

Top 10Tips for

Natural

Fertility

FertilityAwarenes

s

Fertility

Diet

Lifestyle

Manage

Stress

TCM&

AQ

Vitamins &

Minerals

Clean your Worl

d

Balance

Hormones

Timing is

Everything

Exercise

Thank you for coming!

Questions?

www.drlisawatson.comdrlisa@drlisawatson.com