New research suggests that dysregulated iron has a role in the formation and progression of endometriosis.

It’s not uncommon for people with endometriosis to have been diagnosed with iron deficiency.

Several years ago, I wouldn’t have blinked an eyelid at the inclusion of an iron supplement in the regime of someone with endo, but given some of the emerging research, I am starting to be concerned.

While the research refers solely to endometriosis, it’s likely that this also relates to adenomysosis.

Here is a TLDR: Endometriosis is the presence of cells from inside the endometrium sitting elsewhere, where they shouldn’t be. This causes inflammation and pain. When the endotriosis cysts bleed in response to the hormones at that time of the month, iron escapes into the area. This iron contributes towards an inflammatory reaction that perpetuates endometriosis. If endometriosis is on the ovaries, where is commonly can be, this can affect the egg maturation and quality. You can have dysregulated iron because of a deficiency of other nutrients that regulate it. It is possible to feel iron deficiency symptoms and to have iron overload in the endometrial cells causing the inflammation.

Photo by ian dooley on Unsplash

Okay phew. If you’re still reading, let’s get a bit more detailed.

In order to understand this, I want to discuss the concept of ferroptosis.

If you remember much from high school biology, the term apoptosis or autophagy may ring some bells – it’s a type of programmed cell death that occurs. Well ferroptosis is similar, but this is a lot more inflammatory, as there can be an accumulation of lipid peroxides, which causes oxidative stress, worsening inflammation. Ferroptosis seems to be associated with a few other inflammatory conditions as well, but because it’s a newish concept, the understanding and research is still growing.

Ferroptosis seems to be worsened by dysregulation of iron in the body. This could look like not having the right co factors for iron to be used properly (copper and retinol)

In people with endometriosis, iron overload in the reproductive tissues, alongside the presence of altered iron homeostasis causes problems. Too much iron in the cells causes increased intracellular oxidative stress via the Fenton reaction, which worsens inflammation. Free iron in endometriosis cysts is significantly higher (100-1000 times) than in other types of benign cysts.

Iron may be high in these cells because of the bleeding of endometrial cysts that occurs in response to hormonal triggers each cycle. But when iron levels are dysregulated because of deficiency of co-factors, this will likely be much worse. Plus, you may also still feel the other symptoms of iron deficiency.

The cells in endometriosis cysts seem to form a resistance to ferroptosis. But unfortunately the granulosa cells (the cells in the ovaries) do not. Ferroptosis in follicular fluid has an association with poorer oocyte quality (egg), which may be part of the reason why fertility is impaired in those with endometriosis.

The research is still growing. It’s possible that modulation of ferroptosis is going to be a new treatment strategy for endometriosis. But for now, we can work on a few things. Reducing inflammation and oxidative stress e.g with ubiquinol and maybe vitamin e. And also making sure we’re not taking iron if deficient without the necessary co-factors.

By the way – head over to the GUIDES section on my instagram page and read through my iron information to help understand more about iron cofactors.

PMID: 37296777

PMID: 19165662

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I find that more and more people are aware of the importance of a balanced gut microbiome these days. The good bugs in your gut influence things like your immune system, hormone detoxification, metabolism, nutrient absorption, mood, skin health, levels of inflammation, reaction to food, oxidative stress, and more.

But did you know that antibiotics aren’t the only medication that can affect the bacteria in your gut, and in fact aren’t the biggest culprit for upsetting the balance.

I have gone knees deep in a research paper to find for you what medications will influence your very important microbiome. There are several commonly used medications which will potentially have a negative impact.

The main ones that were found to have an impact are:

• Proton pump inhibitors (PPIs) were one of the most notable drugs that influenced the bacteria, influencing multiple pathways, especially increasing the Streptococcus parasanguinis bacteria and affecting many pathways of bacteria’s ability to help our digestion of carbohydrates and fat
• Metformin seems to correlate with an increase of Escherichia coli, but also appeared to show an increase in the metabolic function of the microbiome, which may contribute to its effect.
• Antibiotics decreased overall Bifidobacterium levels
• Laxatives also affected multiple bacteria but were correlated with higher levels of  Alistipes and Bacteroides bacteria groups and a decrease in bacteria that digest starches

And to a lesser degree:

• SSRI antidepressants
• Oral steroids increased Methanobrevibacter smithii in those with inflammatory bowel disease. This is a bacteria which influences metabolism which could potentially explain the weight gain frequently observed in oral steroid users.
• Anti-androgen oral contraceptives
• Vitamin D and calcium supplements
• Levothyroxine use was associated with an increase of Actinomyces group

The analysis explored a multiple of different papers which examined the different microbiome associated with different medication use and found these patterns. In many instances it was thought that the microbiome changes are a result of the medications, however it is possible that when certain over growth or undergrowth of certain bacteria was present that this could be responsible for the condition that prompted that medications prescription in the first place. Given the majority of the conditions included things like constipation, reflux, inflammation and mood disorders, it makes sense as these conditions can be affected by an imbalance in your gut bacteria.

Overview of the number of associated microbial features.

Reducing the damage

While some of these correlations may not be the fault of the medication but just a reflection of the nature of the disease, it is still notable that many medications to disrupt our microbiome. In some instances, there are important reasons for taking medications, in which case you need to take steps to ensure you’re supporting your gut microbiome.

Feeding your good bacteria is one of the most important steps, and this is achieved by eating foods rich in prebiotics. Plant foods are the most notable source of this, and the bigger variety you can have, the better.

Including fermented food such as saurkraut, kimchi, kefir and kombucha and yoghurts can introduce some bacteria, but it isn’t always guaranteed that they will bring the type of bacteria you need to replace. If you tolerate these foods (people with histamine intolerance or SIBO may find them problematic) then it’s certainly beneficial to include them.

Probiotic supplementation can be very valuable, however the important thing to remember is that you need to choose a strain of probiotics that meets your aims.

Nutrients that support gut health lining include glutamine, n-acetyl-glucosamine, lysine, glycine and proline.

In some cases, it may be worthwhile discussing with your health practitioner whether there are alternatives to these medications. While natural medicines will not be as powerful as conventional medicines, in some conditions they can provide a very satisfying effect, reducing the need for medications.

Photo by Adam Nieścioruk on Unsplash

Herbs for the Gut

Herbal medicines can soothe the digestive system beautifully, and for conditions such as GORD (reflux) they can reduce the requirements for these medications.

For reflux: consider herbs such as Marshmallow root, Ribwort, Meadowsweet, Licorice (avoid if you have high blood pressure) and Dandelion root.

For reducing inflammation in the gut: A tablet containing herbs such as Boswellia and Turmeric can be particularly beneficial.

For sluggish bowels: a regular brew of Dandelion root, Ginger, Licorice, Yellow Dock and Cinnamon can help to get things moving.

References

Vich Vila A, Collij V, Sanna S, Sinha T, Imhann F, Bourgonje AR, Mujagic Z, Jonkers DMAE, Masclee AAM, Fu J, Kurilshikov A, Wijmenga C, Zhernakova A, Weersma RK. Impact of commonly used drugs on the composition and metabolic function of the gut microbiota. Nat Commun. 2020 Jan 17;11(1):362. doi: 10.1038/s41467-019-14177-z. PMID: 31953381

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Are you a little confused about whether coconut oil is actually good for you or not? I don’t blame you, there’s so much conflicting information about there, some information says it’s bad for you and some says that it’s the magic cure for weight loss and brain issues, among other things.

Well you don’t have to be confused anymore. I have done the hard work for you and sifted through papers and papers of research on coconut oil to bring you a balanced perspective.

I get my nerd on discuss the available research in relation to every claim that’s been made about coconut oil that I can think of. I also get even deeper into my nerd form and talk about the composition of coconut oil, the different types of fatty acids it contains and what these do.

Listen on the Soundcloud website here or in the embedded player below.

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Podcast Breakdown

0:00 Intro

2:12 How research on coconut oil can be confusing as the type of coconut oil makes a big difference, and how research on nutrition has a few issues we need to take into consideration when applying the information to our lives.

3:50 Traditional Use of Coconut Oil

6:22 About Virgin Coconut Oil

7:00 Copra (copha) vs. virgin coconut oil

7:31 Saturated Fat, medium chain triglycerides, short chain triglycerides and the breakdown of coconut oil (read more about it here)

9:00 Can coconut oil help you to lose weight?

10:00 Can we extrapolate the benefits of MCT (medium chain triglycerides) onto coconut oil?

10:50 How does our body use MCT different to LCT? Plus more on MCT and body composition.

14:50 Coconut oil makes you feel fuller

15:30 Antimicrobial and anti-fungal properties of coconut oil

16:54 Coconut oil protects again antibiotic damage to the liver

17:20 Coconut oil for head lice treatment

17:47 Coconut oil for hair health

18:17 Coconut oil can help heal wounds

18:35 Oil pulling – how coconut oil can help your teeth and gums

19:47 Coconut oil for brain health, what research is available for its use in Alzheimer’s disease

22:32 Can coconut oil help underactive thyroid (hypothyroid).

23:35 Can coconut oil endanger your heart

24:21 Is coconut oil a cure-all for thyroid function

25:02 Coconut oil and heart health: danger or not? How does it affect cholesterol?

26:00 Cholesterol is evil vs. Cholesterol isn’t the enemy

28:37 Let’s go back in time to when coconut oil actually was bad for you.

29:28 Virgin coconut oil but not copra is good for the heart

30:30 How to get the best out of coconut oil for weight and heart health

31:30 The dark side of coconut oil, and how to reduce the negative impact of coconut oil

32:20 Allergies and coconut oil

33:00 The environment impact of coconut oil, food miles and sustainability

34:00 Summing up, do I recommend using coconut oil as a supplement, as a cooking oil, topically or for oil pulling?

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I don’t think there is a food quite as debated about as coconut oil. A quick google search brings up a multitude of articles with differing opinions, some authors claiming coconut oil is a miracle cure-all, some claiming it is the devil incarnate.

The arguments about coconut oil bring along with it the debate of recent years, about the links between heart disease, saturated fat and cholesterol.

It’s incredibly difficult to unravel this mystery because there is a limited amount of research on coconut oil (especially in comparison to olive oil), and a lot of the claims made on the benefits of coconut oil are somewhat hypothetical, based around knowledge of its constituents such as the type of saturated fat, lauric acid. The claims made for coconut oil’s health benefits can at times be outlandish, one article I found listed a whole 200 benefits.

But if you look, there is research.

Compare the amount of research available on olive oil to that of coconut oil and you can understand why mainstream dietary recommendations are still not sold on this tropical oil, however in the last few years there has been some promising studies emerging that demonstrate some of its potential benefits, such as increasing HDL (“good”) cholesterol and reducing the progression of Alzheimer’s disease.

In this article I wrote for Casa de Karma, I went into detail on what the research says about the good and the bad of coconut oil.

So if you want to know about any of these points, then follow the link below and have a read of the full article.

What are the traditional uses of coconut oil and how does this relate to us now?

The different components of coconut oil, in particular the medium chain fatty acids.

Can coconut oil help you lose weight

Can coconut oil kill bacteria and fungal infections? (the anti-microbial effects of coconut oil)

Does coconut improve hair?

Coconut oil for wound healing.

Does coconut oil help your teeth and gums?

Does coconut oil prevent alzheimer’s disease?

Is coconut oil good for thyroid health?

Does coconut oil affect your cholesterol?

Is coconut oil bad for you?

Is coconut oil bad for the environment?

READ THE FULL ARTICLE HERE: http://casadekarma.com.au/everything-you-need-to-know-about-coconut-oil-a-naturopath-explains/

Go (coco)nuts and PIN this article to your favourite Pinterest board. Go on 🙂

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You’re probably well aware of the importance of vitamin C for a healthy immune system, but this vitamin has such a huge role to place in the body and not only does it help us to fight off infections, it’s also essential for healthy skin, healthy aging, and it’s also involved is helping us deal with stress. The better your levels of Vitamin C to begin with, the less you will be affected by stress, and the less vitamin C you lose after the stress is finished.

Stress isn’t just psychological, but can come in the form of physical stress, whether it’s from an illness, injury, or exercise. Long duration exercise such as running a marathon places a huge amount of stress on the body, and people who regularly train for and compete in these long distance events tend to have a higher level of oxidative stress and impaired immune function. Long distance training can be stressful on the adrenal glands as well. Vitamin C supplementation at doses of 1500mg may be worthwhile for those who are regularly exercising at high volumes.

A study looked at a group of people competing in a marathon, and divided them into three groups: One group received 1500mg of Vitamin C, the second received 500mg and the third received placebo. The groups receiving the supplement had better vitamin c levels in their blood than the placebo group after the race. The group that received the 1500mg dose of Vitamin C showed a lower level of the stress hormone cortisol and other anti-inflammatory chemicals after the race, which would suggest that the exercise induced less stress on the body than the groups with lower levels of Vitamin C.

A German study also found an impact of Vitamin C on stress levels. The researchers split 120 people into two groups, and one group received 1000mg of vitamin C.  Both groups were then subjected to stress by being asked to complete a public speaking task and some maths problems. The group receiving the vitamin C reported that they felt less stressed, but they also showed less stress in the form of lower blood pressure, and a better return of cortisol levels to normal. Their vitamin C levels were also much better after the stress was over.

So amp up the vitamin C in your diet!

You may be surprised to note that there are a few foods that have better vitamin C content than oranges!

The doses used in the studies were much higher than the 60mg recommended as our RDA, so if stress is a big issue for you then it may be worthwhile supplementing or adjusting your diet.

If stress is a problem for you, contact me to organise an appointment (now available as either skype or face to face) to get some help with stress management techniques,  herbs and diet advice to help your body cope with stress more effectively.

Works Cited:

Brody S, Preut R, Schommer K, Schürmeyer TH. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Jan 2002. Psychopharmacology. 159(3):319-24. http://www.ncbi.nlm.nih.gov/pubmed/11862365

Peters EM, Anderson R, Nieman DC, Fickl H, Jogessar V. Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. Oct 2001. International Journal of Sports Medicine. 22(7):537-43. http://www.ncbi.nlm.nih.gov/pubmed/11590482

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Here’s a completely unselfish reason to ask for a back rub before you breastfeed – it helps lactation and means you have a more satisfied baby.

In the attempt to find a cost-effective way to help with breast feeding, a study was done to test the theory that back massage for new mothers, along the lines of acupressure and shiatsu would help with breastfeeding. The results were impressive!

The study was based in a hospital in India, and a group of 220 new mothers were split into two groups (Group A: 100 received a back massage and Group B: 120 who didn’t; both groups received normal hospital care).

The study excluded mothers and babies with issues that would affect breastfeeding, this included:

• Newborns with poor neonatal reflexes
• Newborns with prematurity, congenital anomalies or any neurological conditions leading to poor sucking reflexes.
• Mothers with any acute or chronic illness
• Mothers with nipple or breast abnormalities or attachment difficulties
• Mothers on medications affecting lactation or breast feeding

In many of these instances, these are the mothers and children who need additional breastfeeding support but it is understandable for an initial study such as this, that those fitting these categories would be excluded from the study as it would skew the results. In future a study focusing on those that fit these exclusions would be very interesting to see.

The massage was applied for 15 minutes before a feed, 4 times a day, consisting of small circular motions with the thumbs along either side of the length of the spine.

How effective this was in supporting breast milk production was gauged by the difference between the groups of the mean(average) weight gain, number of wees and poos by the baby, hours slept after a feed and ‘satiety of baby’ at the end of the feed (a combination of some subjective and objective assessments). As the quantity and quality of breastmilk production cannot be measured, weighed or analysed under a microscope because it’s getting swallowed by the baby, these methods of assessment give us a good idea about how effective the massage is in increasing breast milk production.

The weight gain difference between the groups was the most notable, with a massage group gaining a lot more weight on the first day after birth compared to the non massage group, and this difference continued for the next two days they were studied.

The number of wees and poos was only different after the second day (increased in the massage group).

There was more babies in the massage group that slept for longer than 2 hours after each feed, and this increased with each day studied.

The satiety of the baby assessment was based on whether they fussed or cried after a feed, and whether the mother felt the baby was ‘satisfied’ after the feed and went to sleep easily. This category showed a significant difference between the groups in particular, for crying and fussing. 35% babies in the test group (A) compared to only 10% of babies from the control group (B) were satisfied after breastfeeding on first day, where as 69% from Group A compared to 43.3% babies from Group B were satisfied after breastfeeding on day 2. On third day 93% from Group A and 56.6% from Group B were satisfied from breastfeeding!

All of these factors indicate that breastfeeding was improved significantly by the back massage.

Works Cited:

Patel, U., Gedam, D.S. Effect of back Massage on Lactation among Postnatal Mothers.  International Journal of Medical Research and Review. 2013 Jan-Mar, 1(1).  http://www.academia.edu/3486501/Effect_of_back_Massage_on_Lactation_among_Postnatal_Mothers

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Unless you’re in the business of making babies and have encountered some snags along the way, this is not an issue many people are aware of, but varicoceles can make falling pregnant rather tricky.

Varicoceles are like a varicose vein in the scrotum, and when these are present they produce a lot of heat, which essentially cooks some of the sperm, resulting in impaired sperm morphology (odd looking sperm) and activity (they might swim in circles rather than a straight line).

Omega-3 polyunsaturated fatty acids make up a large part of the sperm function and structure, so we know that we need plenty of our Omega-3s for sperm health, but we’ve also realised that men with varicoceles have lower levels of Omega-3s and higher oxidative DNA damage compared to other males.

What can we do with this knowledge? Well it’s not a magic answer to the varicocele problem, but it does give us some insights into how we can help and possibly prevent them.

Aim to keep your omega 3 : omega 6 ratio in check, and consider supplementing with omega 3s (ensure you have a good quality product, if in doubt check with your practitioner).

Works Cited

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Migraines affect over 1 in 10 Australians, and are considered to be among the top ten disabling medical conditions in the world (1). For a lot of people who experience migraines they often come on very quickly with little warning, and the pain they have lasts hours or even days.

They can take a person out of action for a long time, and this sucks for everyone involved.

There’s plenty of different treatment options available for migraines, and there are excellent formulas combining some of these ingredients together, but I want to highlight the benefits of one of my favourite minerals, magnesium.

When there isn’t enough magnesium in the body, lots of things go out of whack, and for migraines in particular there are several ways this can bring them of and make them worse:

• Increased glutamate release, a neurotransmitter that is ‘excitatory’
• Reduced nitric oxide synthesis and release, resulting in reduced blood flow to the brain
• Increased platelet clumping and blood vessel constriction
• Inflammation of the neurons is increased because of impaired breakdown of certain pain chemicals that magnesium is involved in (Substance P) (2)

Magnesium supplementation has been shown to be helpful in the reduction of migraines, improving the duration, severity and also the frequency of them.

• Magnesium citrate was given at a dose of 600mg over a period of 3 months to people who experiences migraines without aura, and the frequency and severity of the migraines were significantly lower than those in the placebo group. (3)
• Other similar studies have found that the effect works best around week 9-12, and the reduction rate was 41.6% compared to 15.8% in the placebo group. (4)

Works Cited

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10/1/15

Vitamin D for healthy blood sugar levels in pregnancy

If you’re not getting enough Vitamin D while you’re pregnant, your blood sugar levels may suffer. This could mean that you’re more likely to get issues with blood glucose and insulin regulation, which can lead to conditions such as gestational diabetes (1).

The worse the vitamin D deficiency, the worse the blood sugar level control is. (2) Vitamin D deficiency usually occurs when your blood levels become lower than 50 nmol/L, but personally, I suggest keeping them around the 90-120 level for optimal health.

Over 3 in 5 pregnant women in Australia have insufficient Vitamin D, and during pregnancy you need about 4-5 times more Vitamin D, as it has such an important role to play in the health of yourself and the baby (3).

Vitamin D is involved in the regulation of calcium metabolism, blood sugar levels (4), immune health and is also an important nutrient for keeping breast cancer risk low. Vitamin D is also well known for it’s involvement in bone health.

Pre-eclampsia, low birthweight, preterm birth, increased risk of post-partum depression and autoimmune disease are also associated with Vitamin D deficiency during pregnancy. (5)(6)

Why so many people are deficiency in Vitamin D despite living in the ‘Sunny Country’ is still not completely understood. Unfortunately Vitamin D testing has recently been removed from the Medicare rebate list (except in rare circumstances), so this is a test that will need to be paid out of pocket. Because of this, and also because of the high safety levels of vitamin D supplementation it’s likely that the best course of action during pregnancy is to supplement at a range of 1000-2000IU Vitamin D in addition to what is contained in pregnancy multi-vitamins, as well as getting smart sun exposure. (5)(7)

Tips on how to get vitamin D from the sun while still being safe:

• Vitamin D is best absorbed between 10am and 3pm.
• Get 7-10 minutes of sun exposure to arms and legs.
• Follow with SPF30+ sunscreen.
• Always protect the face.

Works Cited

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It’s no new news that you should eat well while you’re pregnant. But what a lot of people don’t realize is the importance of eating well BEFORE you fall pregnant – during the preconception period. I try to teach my patients the importance of a healthy preconception care diet for both mother and father for at least 4 months before they are going to try to conceive.

Considering how hard it is to eat a healthy, nutrient dense diet when you have morning sickness, it makes the 4 month preconception care period all the more important (although I don’t think there’s a period of life when you shouldn’t eat well).

The reason for this time frame is because sperm can take 116 days to generate and during this time they are easily susceptible to damage. Similarly, the egg is vulnerable during maturation for around 100 days leading up to ovulation.

The damage that I’m referring to is of the genes of the sperm and the egg. If the genes of either are altered, then the foetus is more likely to develop a stronger tendency to genetic conditions such as autism, schizophrenia, genetic cancers, physical malformations and can increase general ill-health.

The thing about DNA is that some genes can be turned on and off like a light switch. Our environment i.e. the food that we eat and the chemicals that we’re exposed to control these switches – this concept is referred to as epigenetics. Methylation is another player in this whole process – it is a chemical ‘tagging’ process which aids in activating certain proteins in our body and silencing some genes.  This process is dependent on healthy levels of certain B vitamins – deficiencies in these vitamins can lead to an increase in DNA damage and when methylation isn’t working properly it can also cause problems in adults as well, such as heart disease, mood disorders and more.

Epigenetics research

While the research in this field is still in its infancy (haha, get it?) the research that we do have available is certainly interesting.

Most of the research that has been done in this field has been on mice. Any information that we get from animal research can never be fully extrapolated into recommendations for humans because mice and human metabolisms are worlds apart. It is a starting point however.

The human research that has been done has mostly been on the mother, and until recently it has mostly been during pregnancy. I believe the diet and supplements for the preconception period are just as important for the father however, and while there is some research in this area it is minimal in comparison.

The most well known study is that of the agouti mice. A selection of mice that were genetically identical were exposed to certain chemicals or dietary changes during their pregnancies that triggered gene changes in their pups, which was displayed as the production of the agouti protein, which turned their hair yellow. This same protein also prevented the mice from being able to feel full, and they developed obesity and were more prone to cancer and diabetes.  Some of the mice did not express this gene and so remained of normal weight and brown and some mice developed a mottled yellow-brown colour, only having partial gene expression. They were all genetically identical, however their gene expression was different.

Figure 1 The Yellow Agouti Mouse Model

Diet during pregnancy

Another study found that mice fed a high fat diet during pregnancy produced mice with altered metabolisms and also had brain changes which resulted in an impaired ability to feel when they were full. The third trimester and breastfeeding period were most important in this aspect.   Something to note is that the ‘high fat’ diet that these mice are fed is actually a concoction of hydrogenated vegetable fats, mixed with sugar. This is a far cry from what is commonly understood to be ‘fats’, as the production of these fats turns them into rather toxic substances. Your everyday, whole-food sort of fat found in avocadoes, nuts and seeds, fish and meat are not going to cause the same issue but hydrogenated fat found in fast food and processed food are going to cause problems.

A human study compared the amount of weight a mother gained in each of her pregnancies, and found that if the mother gained too much weight during a pregnancy the child was more likely to develop obesity, even more than 10 years later, compared to when the mother kept to a healthy weight range during her pregnancy. There are a lot of factors which could influence this, but a possible mechanism is that methylation can be reduced in those who are overweight.

This study looked at a group of women in Gambia and analyzed their diet and nutrient status during the preconception period. There were two groups of women analyzed – one who had conceived at the peak of the rainy season, and one who had conceived at the peak of the dry season. The women who had conceived at the peak of the rainy season had greater nutrient levels, notably the B vitamins essential for healthy methylation, and their babies were found to have greater amounts of DNA methylation. The study also found a correlation between the mothers BMI and methylation levels.

This study doesn’t mean that we have to wait until it rains to try to conceive, but rather it highlights the importance of eating nutrient dense food.

The moral of the story? If you’re planning to conceive, are pregnant or breastfeeding aim to eat a variety of fresh, whole, seasonal , nutrient dense foods and avoid exposure to environmental chemicals as much as possible.

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