Mar
10

Postpartum

Part 3 of our 3-part Fertility Series: Postpartum

Article by Bianca Sheedy

Welcome to the third and final part of our fertility series, where we will be focusing on the postpartum period. The months after birth are a period of recovery and replenishment for both the birthing and non-birthing partner, and where issues with milk flow may arise.

Promoting healthy milk flow!

The first 3 months of the postpartum period is an important time to replenish depleted nutrients and support healing after giving birth. Nutrient requirements actually increase during breastfeeding so ensuring you have a nourishing diet and the right type of nutritional support helps to encourage healthy milk flow and establish breastfeeding.

Top tips for increasing milk flow for breastfeeding:

  • Eat a nutrient dense diet, with a wide variety of whole foods.
  • Continue taking a good quality natal multivitamin supplement throughout the breastfeeding stage
  • Increase your dose of a high-quality, breastfeeding specific probiotic to support key species of important bacteria that can be passed onto your baby. This will help to support their immune system, gut health, and potentially reduce the prevalence of eczema.
  • Make home-made lactation cookies using Bianca Sheedy’s recipe below. 


Traditions of post birth; would it benefit our modern-day new mothers?

There are many cultures around the globe who engage in traditional rituals to support maternal recovery in the postpartum period. Traditional Chinese customs practice “Sitting the month”, a sacred time where new Mothers are advised to stay home to focus on their own postpartum recovery while looking after their baby. 

In modern day society, new parents can have the pressure of entertaining family and friends who want to meet their newborn baby. New Mothers may benefit from saying ‘yes’ to help when offered, taking periods of rest, and allowing themselves to be “mothered” during this transition period. 

Our Naturopathic fertility specialist, Bianca Sheedy, recently went to a friend’s Blessingway where, rather than gifts, the new mother requested that her guests make a healthy postpartum meal that she could freeze and enjoy during the first few weeks after giving birth. Perhaps this extra quality time is the best gift we could give new parents. 


How can we support the non-birthing partner?

Welcoming a new baby into your life can be a big adjustment for parents. The recovery of new Dad’s/non birthing parents is just as important! Father’s and non-birthing parents can also experience antenatal and postnatal anxiety and depression; therefore, it is important that we find more ways to support them during this new stage of life. 

Our Naturopaths at Bondi Health and Wellness can support the non-birthing partner by providing nutrition and lifestyle advice, as well as herbal and nutritional medicine, where indicated, to help them adjust to this new stage of ife. So if you would like to book an appointment with one of our Naturopaths please click here

Mar
01

Pregnancy

Part 2 of our 3-part Fertility Series:

Pregnancy

Article by Bianca Sheedy

It is critical to eat a well-balanced diet in the months leading up to conception and throughout pregnancy, including lots of colourful fresh vegetables, fruit, wholegrains, healthy proteins, nuts and seeds. You will also need a specialised prenatal and pregnancy multivitamin and mineral which ensures you receive all the nutrients required for a healthy pregnancy.


What are the key pregnancy nutrients and why are they important?

Protein is crucial for the baby’s growth.
Food sources: Meat, fish, seafood, eggs, legumes, beans, nuts and seeds, buckwheat, quinoa and brown rice.

Folate reduces the risk of neural tube defects.
Food sources: Spinach, broccoli, cabbage, bok choi, black eyed peas, asparagus, brussel sprouts, avocado, lettuce, peas, kidney beans and peanuts.

Vitamin B12 reduces the risk of neural tube defects, intrauterine growth restriction, risk of low birth weight and miscarriage.
Food sources: Beef, chicken, lamb, mushrooms, almonds, eggs, quinoa and salmon.

Choline reduces the risk of neural tube defects and improves the baby’s cognitive outcomes.
Food sources: Meat, fish, dairy and eggs.

Iron deficiency is linked to miscarriage, preterm birth, low birth weight and reduced placental development.
Food sources: Red meat, pork, chicken, lamb, oysters, white beans, dark chocolate, lentils, spinach, firm tofu, kidney beans, sardines, chickpeas, canned tomatoes, potatoes and cashews.

Omega 3 fatty acids (particularly DHA) are important for fetal development and brain health.
Food sources: Oily fish- salmon, sardines, mackerel and phytoplankton. 

Vitamin D deficiency is linked to pre-eclampsia, increased asthma risk, abnormal bone growth, poor embryo growth, miscarriage and preterm birth.
Food sources: Salmon, tuna, sardines, beef liver and eggs.

Zinc deficiency has been linked to preterm births and may even prolong labour times.
Food sources: Oysters, beef, crab, lobster, pork, beans, chicken, cashews, chickpeas, oats, almonds and peas.

Iodine helps to support thyroid health during pregnancy, support fetal development and reduces the risk of post-natal thyroiditis.
Food sources: Seaweed, cod, fish, prawns, eggs and prunes.

Calcium is important for forming healthy bones and teeth for your baby during pregnancy.
Food sources: Milk, cheese, yoghurt, firm tofu, broccoli, kale, bok-choy, almonds and brazil nuts.

How can our Naturopathic Fertility Specialists help?

Our Naturopathic fertility specialists at Bondi Health and Wellness can support your hormone health, coach you to achieve optimal timing for conception, assess your nutritional status, test for deficiencies, provide specific pregnancy nutrition advice and prescribe any necessary supplements.

To read Part 1 of our Fertility Series, Preconception, follow this link.

Book an appointment with one of our Naturopaths to learn more about how to support a healthy pregnancy!

Feb
15

Preconception Care

Part 1 of our 3-part Fertility Series: Preconception

Article by Bianca Sheedy

Are you planning for a 2022 pregnancy?

Preconception care plays an important role when preparing for a healthy pregnancy for both mother and baby. Preconception care is also vital for improving your chances of becoming pregnant! It’s important to remember that it takes two to tango to conceive a baby. Therefore, preconception care must also involve the male partner!

Why is the first thousand days so important?

The first thousand days refers to the period between conception until the age of two years, where optimal nutrition along with other factors influence your child’s development, growth and wellbeing. Preconception care for three months prior to starting to try for a baby provides you with all the nutritional foundations to support optimal fertility and healthy eggs and sperm to ensure a healthy baby.

Top tips for female preconception care:

  • Understand your menstrual cycle 
  • Ensure you are eating a nutrient dense diet
  • Exercise regularly 
  • Maintain a healthy weight
  • Minimise/avoid coffee
  • Manage stress 
  • Ensure you are up to date with pap smear/breast checks
  • Screen your nutrient status
  • Speak to your Naturopath for prenatal supplementation


Male sperm decline – why is this a worldwide issue?

Alarming new research has shown that Western men’s fertility has declined by more than 50% in the last 40 years, with this steep decline showing no signs of slowing. A large meta-analysis drew data from more than 185 studies, which included information from 43,000 men in North America, Europe, Australia, and New Zealand. Researchers have associated this decline with environmental and lifestyle factors, such as prenatal chemical exposure, adult pesticide exposure, smoking, stress, and obesity. The study also found that a low sperm count predicts a man’s morbidity and mortality, acting as a sensitive measure of overall health. These findings have wider implications for public health than fertility alone. They highlight the need, not only for preconception care, but for men to focus on ongoing preventive health care. Protecting men’s fertility should begin early in life, and reducing exposure to chemicals and pesticides is a good place to start. 


Tips for improving male fertility:

  • Thoroughly washing fruit and vegetables or eat organic 
  • Ensure a nutrient-rich diet
  • Engage in preconception care at least three months prior to starting a family

What is involved in a consultation with one of our Naturopath fertility experts:

  • Full clinical history to assess any factors that may be an obstacle to conceiving
  • Assessment of fertility and current health status
  • Blood test referral
  • Education and individualised advice around timing intercourse
  • Dietary assessment and advice
  • Prescription for any necessary prenatal supplements such as folate, choline, iodine, selenium, EPA/DHA, iron and herbal medicines
  • Lifestyle assessment and advice

Book an appointment with one of our Naturopaths to learn more about the importance of preconception care.

Dec
03

Why baby-making needs to start earlier than you think

Thinking of having a baby?

Did you know that it takes an average of 72-76 days for a sperm to develop and mature ready for baby making?

Similarly, while a women is born with her eggs, these undergo a maturation process 3-4 months before ovulation.

This means at least 100 days is recommended to complete preconception, a process where you can positively influence the health and outcome of you baby.

Three important areas to address in preconceptions are:

  • Addressing nutrient deficiencies, such as iron, Vitamin D, iodine and folate. Bear in mind iodine should only be taken under the care of a practitioner.
  • Building healthy eating habits that you can continue during pregnancy, including plenty of veg, lean proteins, healthy fats, whole carbohydrates, and adequate hydration.
  • Correcting digestive health, as your microbiome will be passed along to your baby, for better or worse.

By addressing these three areas you’ll help give your baby the best start in life.

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