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Health and Wellbeing Podcast #12 with Guest Kellie Holland from Tonik Health

In the first of two sections on a Naturopathic approach to pregnancy, Kellie Holland from Tonik Health and I chat about some of the most common issues that pregnant women deal with including morning sickness, stretch marks, gestational diabetes, pre-eclampsia and fluid retention. We also discuss some things it’s important to start doing with as soon as possible during pregnancy, and go into detail about the nutrients we need most during pregnancy.

Podcast Breakdown: 

0:00 Intro and disclaimer
0:59 Meet Kellie, and I talk a bit about what we will cover in these pregnancy episodes
3:10 Morning sickness, nausea in pregnancy and hyperemesis gravidarum.
4:06 Ginger for nausea: doses and the different forms you can take it in
5:15 Vitamin B6 for morning sickness
5:48 Keeping your blood sugar levels stable can help reduce morning sickness
6:59 Other factors which can contribute to morning sickness, stress and digestive problems, and dealing with these issues before you conceive.
9:42 Stretch marks
10:39 The oil I’ve been using: Vanessa Megan Mummy’s Tummy Pregnancy Oil 
11:29 Nutrients needed to reduce/prevent stretch marks
13:00 Gotu kola and diet for stretch marks
13:33 Exercise during pregnancy
15:00 Things to get started with early during pregnancy : yoga, flossing, nutrition, probiotics
17:35 Probiotics in pregnancy in helping prevent eczema, management of Group B Strep, digestive health, candida
19:01 Folate (folic acid, folinic acid) – important before conception as well as during pregnancy
19:50 Other essential nutrients for pregnancy
21:31 Iodine
22:05 Vitamin B12
22:51 The different forms of folate (vitamin B9/folic acid/folinic acid)
23:50 Iron
26:49 Selenium
27:19 Calcium
28:52 Vitamin K2
29:29 Vitamin D
32:31 Magnesium
33:46 Pre-eclampsia
35:16 Stress
36:30 Gestational diabetes
41:08 Fluid retention

Click here to subscribe on youtube 

Connect with Kellie

Kellie is a naturopath, clinical nutritionist and medical herbalist based on the Central Coast of NSW where she lives with her husband and daughter. She runs a successful blog on her website at www.tonikhealth.com.au where she also has free healthy and delicious recipes available.

Website: http://www.tonikhealth.com.au/
Facebook: http://www.facebook.com/tonikhealth
Instagram: http://instagram.com/tonik_health#
Twitter: https://twitter.com/tonikhealth

See other videos and podcasts I’ve done with Kellie :

Kid’s Immunity

The post Naturopathic Approach to Pregnancy (Video) – Part 1 appeared first on Alison Mitchell Naturopath.

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Guest Post by Katarina Mitrovic

Being vegan or vegetarian is usually considered as a healthy lifestyle. And why shouldn’t it? Avoiding meat and dairy, food groups which are increasingly being associated with an increased cancer risk and hormonal imbalances while eating only plant foods of which we are constantly reminded that we should be eating a lot off, surely is the best thing we could do for our health. Or is it? Vegetarian diet is cleansing, alkalizing, and can be therapeutic, however it requires a lot more effort and planning than just simply avoiding meat. On a long term, it can be inadequate in several essential nutrients of which vitamin B12 is one. So let’s talk about deficiency of B12 vitamin in Vegetarian/Vegan diet and how to best avoid it.

What is vitamin B12?

Vitamin B12, also known as cobalamin is the largest and has the most complex chemical structure of all vitamins. Vitamin B12 is made by certain bacteria in gastrointestinal tract of animals and is then absorbed and concentrated in the body tissue. Hence, vitamin B12 is only found naturally in foods of animal origin. Unfortunately, plants can’t produce vitamin B12, although some microorganisms on plant material may do so to some extent, which we will cover further down.

Why is this vitamin so important?

Well, B12 is essential in several very important processes in our body: DNA synthesis, synthesis of myelin sheath (a fatty, neuron-enwrapping sheath that serves to speed up neural conduction), it is also essential for energy production in ‘mitochondria’ our furnaces within the cells, as well as making red blood cells in the bone marrow. As you can see, a big job for our largest vitamin.

How much do we need?

The Recommended Dietary Intake (RDI) for an adult is 2.4 µg/day and it is slightly higher during pregnancy 2.6 µg/day and lactation 2.8 µg/day. Now, that doesn’t sound like much but to obtain it from vegetarian sources isn’t that easy, even for lacto-ovo-vegetarians. For example, a whole egg = 0.9-1.4 µg/100g (one egg is 50-60g) so we are looking at 4-6 eggs – however the problem is that it is poorly absorbed (3.7% – 9.2%); Milk = 0.3-0.4 µg/100g (glass of milk is 250mls) so you looking at 3-4 glasses but again, a lot is lost during processing of the milk; cheeses are a bit better as a lot of B12 lost in milk processing is then recovered during chees making process (i.e. cottage cheese, hard cheese, and blue cheese are good sources). Plant sources unfortunately either don’t contain any B12 or if they do as a result of microorganism action, the amounts are variable in amount and form and hence rendered unreliable. There are few sources that can be considered useful to some extent. More on that later.
So, this is how much you need daily when your stores of B12 are full, however if deficient – it will take much more than the RDI to replenish the stores. Initial supplemental dose is usually 1000-2000 µg/day for week or two and then 1000 µg/day for life.

Obtaining vitamin B12 from vegetarian food sources. Is it possible?

Dietary sources of B12 as mentioned are mainly meats and dairy. In a typical Western diet approximately 5-15 µg of vitamin B12 is easily obtained daily. This is much more than recommended daily intake of 2-3 µg/day. However for Vegetarians and Vegans sources of B12 are scarce.

These are some of the sources, although none are very reliable and adequate. In most cases supplementation is usually recommended.
Fortified foods i.e. commercial cereals, soy milk and soy meat substitutes, however these are highly processed foods and the B12 contain is variable. I would not recommend them as a good source of B12. Another one is fortified nutritional yeast specially targeted for vegans, with 2 tablespoons typically containing recommended daily intake amount.
Fermented beans i.e. tempeh = 0.7-8.0 µg/100g although there is a concern about absorb-ability.
Shiitake mushrooms may contain between 1.3-12.7 µg of B12 per 100g of dry weight but consuming this amount of mushrooms daily is not possible and you still don’t know how much you are getting as B12 content varies a lot.
Some algae may contain considerable amounts of B12. And to the surprise of many it is not Spirulina or Chlorella, it is Nori which is used in making sushi. Green and purple nori contains approximately 63.6 µg/100g & 32.3 µg/100g dry weight respectively. (Watanabe et al 2014) Who would have known? One Nori sheet is approximately 2.1 g so it would take 2 green nori sheets or 4 purple nori sheets daily to achieve required daily requirement. This may be manageable on some days but perhaps used in a soup or stir-fry rather than 4-8 sushi rolls with tone of carbs in between. Other algae including spirulina are not a reliable sources. They have a form of B12 which is an analogue or pseudo vitamin, it is biologically inactive in humans.
For lacto-ovo-vegetarians, milk, cheese and eggs are a source although not very significant as mentioned earlier.
Also it is interesting to know that organic vegetables get some B12 producing bacteria through fertilization with manure, and hence choosing organics may contribute to your vitamin B12 intake ever so slightly.

For the rest of us who consume animal products clams and beef liver are the highest sources of B12, containing about 84 and 71 µg/100g of B12 in a serving of 85g. Other good sources are chicken liver, pork liver and salmon.

B12 absorption, getting it into our body and cells.

Getting enough B12 through food is one challenge, but being able to then absorb it is a whole new one. B12 is the hardest to absorb nutrient. It has very complex absorption process. It depends on salivary glands to produce R-Protein for temporary binding to B12, stomach acid and pepsin to help break down protein bonds, stomach parietal cell function to produce intrinsic factor for binding, functional pancreas to produce proteases and functional illium for proper absorption. So in addition to not being readily available in plant foods there are so many areas with absorption that can also go wrong. For example, use of antacids suppresses stomach acid production. The elderly can often have reduced parietal cell function and pancreatic cell function. Inflammation in small intestines can reduce absorption. These are very common scenarios and are especially concerning if a person is long term vegetarian or vegan. (http://www.aafp.org/afp/2003/0301/afp20030301p979-f2.gif)

How would I know if I am deficient?

Well, you may not know if you are deficient for several years. B12 can be stored in the liver for many years, and therefore deficiency symptoms may not be apparent for some time. When symptoms do occur, and they can occur rapidly, you have well and truly depleted your stores.

Deficiency symptoms may be mild or severe. Mild symptoms, such as lethargy or forgetfulness are so general that often are associated with other issues. Other symptoms of Vitamin B12 deficiency can range from skin pallor, lowered energy and exercise tolerance, shortness of breath and palpitations which are generally associated with anaemia. Most of these effects are indistinguishable from another vitamin deficiency – folate deficiency. Neurological symptoms are present in about 75-90% of people with frank deficiency and are more severe with vitamin B12 than in folate deficiency which helps to set them apart. They include sensation of tingling, tickling, pricking, or burning of hands and feet, movement and gait changes, mood changes and memory loss which can progress to dementia. There may also be visual disturbances, impotency and impaired bowel and bladder control. These are some serious effects not to be laughed off. So let’s pay attention to our body and if in doubt test.

How can I test it

The most common test is blood test, that is, total serum B12, however research has shown that it doesn’t accurately represent the levels of B12 within the body tissue. Testing for blood Homocysteine and Methylmalonic acid levels is a more sensitive method for testing as these parameters are increased early in Vitamin B12 deficiency, even before red blood cell changes occur. If we only use low blood vitamin B12 level to diagnose B12 deficiency, observational studies show that we would miss up to one half of people with actual B12 deficiency. (Oh & Brown 2003) Hence, Homocysteine & methylmalonic acid represent a more functional tests for B12 deficiency. If in doubt, ask your doctor for these tests.

Supplementation

B12 can be supplemented in few different forms. Doctors can prescribe B12 via intramuscular injections, however for those who cringe at the thought, there are also oral sprays and tablets. Luckily, oral vitamin B12 has been shown in several studies to be as effective as injections in treatment of B12 deficiency states. (Oh & Brown 2003).

There are several different forms of this vitamin but not all are biologically active. The best forms to look for in the supplement are “methylcobalamin” and “adenosylcobalamin” as these are most natural forms referred to as “activated B12”. They are in the form ready to be used by the cells, however these forms are not yet approved by TGA (Therapeutic Goods Administration) and hence cannot be found in supplements manufactured in NSW. The methylcobalamin form is becoming available in some other regions like in US.

The most commonly used form however is synthetically made Cyanocobalamin form. It is the form used in most supplements and B12 fortified foods as it is more stable and of course cheaper to make. This form has raised some concerns as it contains a molecule of cyanide, but the amount of cyanide in cyanocobalamin supplements is small and we are told physiologically insignificant. According to research, the amount of cyanide in 1,000 micrograms of cyanocobalamin is about .6% of the amount that is thought to be the lower level that causes harm. (http://veganhealth.org/b12/toxicity)

The bottom line

B12 is essential nutrient that is hard to obtain from vegetarian/vegan diet. Although there are several vegetarian sources, none are very reliable or available in adequate amounts. You could possibly try increasing intake of Nori, Shiitake mushrooms, tempeh or fortified nutritional yeast, however I would still suggest supplementing especially if you have already depleted your Vitamin B12 stores. Another reason why supplementation is better in this case, it is because of numerous issues with absorption of this vitamin.

Resources:

• Oh & Brown 2003,’Vitamin B12 Deficiency’, American Family Physician, Vol 67, No 5, page 979-986
• O’Leary & Samman 2010,’Vitamin B12 in Health and Disease’, Nutrients, 2010, 2 ,299-316
• Watanabe et al 2014,’Vitamin B12-Containing Plant Food Sources for Vegetarians’,Nutrients, 2014, 6, 1861-1873
• Pawlak et al, ‘How prevalent is vitamin B12 deficiency among vegetarians?’, Nutrition Reviews, Vol. 71(2):110-117
• Braun & Cohen 2010, Herbs & Natural Supplements An evidence-based guide, 3rd edn, Elsevier, Syd, Page 957-963
• http://veganhealth.org/b12/toxicity
• http://www.aafp.org/afp/2003/0301/afp20030301p979-f2.gif

Katarina Mitrovic, Nutritionist

Adv. Dip. Nut

Katarina is a Nutritionist with an interest in family and children health.

You can connect with her on her Facebook page

The post Vitamin B12 in Vegan/Vegetarian diets appeared first on Alison Mitchell Naturopath.

Perhaps you’ve heard about one of the latest health buzzes when it comes to mental health – a cheeky enzyme known as MTHFR (methylenetetrahydrofolate reductase).

If you have a mutation in this gene then it can cause your methylation processes to work too much, too little, or not enough at all.  Methylation is essentially a process that occurs where DNA gets tagged with a ‘methyl group’ which lets the rest of the body know not to read that particular bit of DNA.  It’s also involved in the production of neurotransmitters, detoxification of chemicals, nerve health and processing of certain hormones and nutrients, to name just a few.

When the MTHFR genes work properly, you have adequate enzyme activity and that means you can more efficiently make proteins, use antioxidants, metabolize hormones, enjoy more stable brain chemistry, better eliminate toxins and heavy metals, and manage inflammation.  So if you’ve got a problem with this gene, it really can be a bugger.

How does it affect your mood?

Many people with the MTHFR gene experience mood imbalances.  This gene affects your mood in a few ways.

Reduced MTHFR enzyme means that you cannot make and recycle a very important antioxidant, glutathione effectively.  Glutathione is responsible for a vast array of activities in the body and low levels have been associated with conditions such as depression, inflammation, bipolar, chronic fatigue syndrome and autism.

If your body cannot methylate the chemical homocysteine (you can find out if this is too high via a blood test) that results in decreased production of SAMe.  This leads to decreased production of dopamine, serotonin and norepinephrine, neurotransmitters all responsible for mood balance.

If there is a reduced ability to detoxify chemicals and heavy metals (which is a factor for those with the MTHFR gene) this can also affect your mood.  Digestive and liver health can have an indirect affect on your mental health, for several reasons such as the health of your gut flora, increased inflammation and an impact on your neurotransmitters.  Digestive health problems have been linked to mental health problems in several studies.  Click here to read more.

A lot of people with MTHFR gene also have a condition called Pyroluria (also known as Pyrolle disorder, Mauve factor, Kryptopyrrole, Kryptopyrroluria.  People with this condition produce excess amounts of a substance called Pyrolles which bind to certain nutrients such as Vitamin B6, Biotin Zinc and GLA (an essential fatty acid).  There are several conditions associated with this disorder but namely it is involved in several mental health conditions such as Bipolar, Schizophrenia, Manic depression and ADD/ADHD.  This condition is also strongly linked to the state of the digestive system.

MTHFR and Folate

One of the main issues we have come to understand with MTHFR is that people with this gene cannot process folic acid into folate effectively and so cannot handle synthetic forms of the nutrient.  This can become a bit of an issue because synthetic folic acid is in pretty much every multi-vitamin, and a lot of foods are fortified with it.  If you are consuming synthetic folic acid and you can’t process it, it clogs up a lot of the pathways that require folate and as a result a lot of health complications arise.  You can also be prone to problems relating to deficiencies of folate, such as miscarriage and neural tube defects.

Photo by Braňo on Unsplash

People with MTHFR require a special activated form of this nutrient, the type found naturally in some foods.   How much depends on the level of the gene mutations present (there’s a lot of variety that you can have) and your diet and lifestyle can have a big impact on it as well – it’s completely possible to have this gene and be symptom free and healthy if your diet and lifestyle is fine, and the gene hasn’t been ‘switched on’ (usually by stressful events).  In Australia the closest to natural folate that we have available is folinic acid (calcium folinate) supplements, however this may still be difficult to metabolise for those who have very poor methylation.

Getting tested

If you suspect that you have this gene, then you can easily get yourself tested via labs such as Healthscope, Nutripath or 23 and Me.  You may like to get this organized with a health practitioner who is knowledgeable in the realm of MTHFR, so they can guide you with treatment if needed.

Learn more: MTHFR_Related_Health_Problems

The post MTHFR and your Mood appeared first on Alison Mitchell Naturopath.

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Omega-3 solution to children’s sleep problems

Sleep problems and deficiencies of long-chain omega-3 fatty acids, such as docosahexaenoic acid (DHA), in children are both associated with poor health, behavioural and cognitive problems.   A study by the University of Oxford suggests that increasing your child’s intake of algal DHA may improve their sleep.

In a 16-week study of 362 primary school children who also had reading problems, 40% of the children experienced sleep problems including anxiety about sleep, bedtime resistance and frequent episodes of waking during sleep. Given 600mg omega-3 daily, 43 children were monitored in sleep.

The study found that children who took omega-3 had almost an hour more sleep and suffered from fewer waking episodes per night than the children who took placebo.  Additional benefits of quality sleep for school-aged children include improved language skills, and reduced academic and behavioural problems.

Montgomery P, Burton JR, Sewell RP, et al. Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study – a randomised controlled trial. J Sleep Res 2014 Mar 8. [Epub ahead of print]

Folinic acid and B12 for autism

Emerging evidence suggests some children with autism may experience abnormal redox and methylation metabolism. Currently it is suggested that redox imbalance and oxidative stress may contribute to the pathophysiology of autism.

American researchers have found that supplementing autistic children, who have abnormal glutathione and methylation metabolism, with vitamin B12 and folinic acid results in an improvement in behaviour and glutathione redox status.

After three months of treatment, behaviour was significantly improved with an average increase in skills of 7.7 months. The researchers found that the greater the glutathione redox status, the greater the improvement in behaviour including expressive communication, daily living skills, and coping social skills.

 Frye RE, Melnyk S, Fuchs G, et al. Effectiveness of methylcobalamin and folinic acid treatment on adaptive behavior in children with autistic disorder is related to glutathione redox status. Autism Res Treat 2013;2013:609705.

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The post Research Update – Children’s Insomnia and Nutrients for Autism appeared first on Alison Mitchell Naturopath.

Losing weight can be a long and frustrating process.  Some people can change their diet slightly or do a small amount of exercise and their weight just drops off.  However, some people find that no matter how much they exercise they cannot lose weight at the rate they want.

If you are struggling to lose weight with the normal methods, it may be that you have an internal barrier to weight loss.  There are several hormonal and chemical issues that can stop you from losing weight more effectively.

In the last newsletter I discussed different hormonal imbalances that can affect your ability to lose weight.  If you missed it, click here to read it: Are hormone imbalances affecting your ability to lose weight?  In this edition I will be covering some other factors that can impede your efforts as well.

Aciditiy

If the pH (acid-akaline balance) of the body is too acidic, then this can cause problems with weight loss.  Ideally our internal pH should be around 6.5 for healthy functioning.  pH can be lowered (made acidic) by drinking soft drink or eating acidic foods such as too many grains or meats, or by stress.  Your pH can be measured by a simple urine pH test.

Food intolerances

If you have an intolerance to a food and you continue to eat it, this can cause all sorts of problems in the body, due to the way it upsets the immune system, causes stress on the nervous system and increases inflammation.

Most often food intolerances cause digestive problems such as irritable bowel syndrome, diarrhea, constipation, reflux, or bloating.  However food intolerances don’t always express the same way in everyone – some people may get mood swings, headaches, skin problems, immune problems, hormone imbalances, fluid retention or aches and pains as a result of eating it.

Food intolerances can be difficult to identify because they can cause symptoms up to 48 hours after eating a food, and because the problems they cause aren’t always obviously food related.

Food intolerances are usually caused by the immune system developing an antibody or immune memory to a food, when the protein of the food slips through an enlarged pore in the digestive system and is then taken up by the immune system.  The next time you eat that food, the immune system recognizes it as being something foreign, so launches an immune attack.

Eating foods which you are intolerant to will affect normal functioning in the body and can interfere with weight loss.  It can also cause bloating and fluid retention, making your feel larger than you are as well.  Most people who cut out food intolerances lose some fat mass after a few weeks.

These can be identified by an in clinic test called Food Detective via a finger prick, with the Hair500 test, by a blood test in external laboratories, or with an elimination/challenge diet.

Gut & Liver Toxicity

There are many toxins present in our environment, and some people can have difficulty detoxifying them normally.  When we are presented with more toxins than we can process and eliminate, our body will still them in our fat cells.  This presents a problem: our body has put these toxins away for a reason – it cannot cope with them, and therefore it will block weight loss until it can effectively detoxify through the gut and liver.

People with gut and liver toxicity may carry weight in a band around the bottom of their rib cage (Naturopaths refer to this as a ‘liver roll’) and they may also experience symptoms such as headaches, fatigue, bad breath, stomach upsets and a foggy mind.

Not only will toxicity cause us to store away fat, but if we have problems with our digestive processes than it makes our weight loss efforts all the more futile.  If there isn’t enough stomach acid and enzymes being produced to break down your food for easy absorption, then all the fuel we’re putting into build our muscles doesn’t get used properly.    There more muscle you have, the better your metabolism, so if you can’t make enough muscle than it makes fat burning very difficult.

 There are many factors which can contribute to this, such as stress, bacterial imbalances, medications, food intolerances and more.  The good news is that when this problem is remedied, weight loss happens much more quickly and smoothly.

The degree of digestive toxicity can be tested by a urine test known as Urinary Indicans (first morning sample only) which is performed by your naturopath.  A VLA/bio-impedance analysis can also indicate if there may be toxicity present This test is no longer available.

A good detoxification program that supports gut, kidney and liver function will allow your body to release these toxins safely.  Most people will lose a few kilos just from detoxifying, and find that weight loss can occur much more easily after the detox is finished as well.

MTHFR

If a person has a particular gene known as MTHFR, they cannot convert folate to its active form in the body folinic acid.  This causes an increase in an inflammatory chemical, homocysteine, which can cause several problems such as weight gain that is very difficult to shift, depression, heart disease, clotting problems, and blood sugar levels imbalances.

A cheek swab or blood test can be done to identify if you have this gene present.  A blood test to assess for elevated levels of homocysteine could also be done to assess the inflammatory impact of this.

Leptin

Our fat cells produce the hormone leptin which regulates our metabolism and determines how much fat will be stored. Altered levels of leptin can cause problems with food cravings, over eating, hunger and difficulty losing weight.  This can be tested by a blood test.

Poor sleep

Is a known risk factor for weight gain, can increase appetite and blood sugar metabolism problems.

Nutritional Deficiencies

Certain nutritional deficiencies can cause a reduction in metabolism and reduce your ability to burn fat, in particular Vitamin D.

Vitamin D deficiency can be identified by a blood test.  Your Naturopath may be able to tell you if you are showing signs of mineral or vitamin deficiencies by asking symptoms and with some simple in clinic testing.

Inflammation

People suffering from chronic or systemic inflammation may find it hard to lose weight. This is because the inflammatory process diverts energy into fat cells, causing them to thrive and grow. This can make it very difficult to lose weight! The inflammation might come from an existing health complaint, such as an injury, digestion problem, arthritis, allergies etc, or it may be related to current dietary and lifestyle sources.  There are some markers that can be measured by a blood test to assess for inflammation.  A VLA/bio-impedance analysis can also indicate if there may be inflammation present.

If you feel like you have one or more of the above issues that is affecting your ability to lose weight, make an appointment to see how we can help you. We will go through your case history and can suggest which factors may be relevant for you, and can discuss your testing options with you. Once we have identified what is happening we can create a treatment plan to naturally and safely address your internal barriers to weight loss.

The post Internal Barriers to Weight Loss – Part 2 appeared first on Alison Mitchell Naturopath.

All the work that you have been doing in pre-conception care, eating well and taking your supplements doesn’t stop now, but it does change slightly.

Nutrition and Supplements

Your body has a high demand for nutrients during pregnancy.  You are the only source of nutrition for your growing baby. The baby is growing inside your womb and it forms its whole body from yours.  The baby will take what it needs and whatever is left the mother then uses (getting you ready for the selflessness of motherhood).

Some factors such as stress, inadequate diet, the effects of morning sickness, undiagnosed allergies, heartburn, constipation, long term deficiencies, stress or other pre-existing conditions may mean your intake of essential nutrients is inadequate to cope with the needs of both you and your growing baby.

If you are low in nutrients your baby will take what it needs from you, often leaving you in a deficient state.  Many conditions that occur during pregnancy (e.g. pregnancy brain, leg cramps, constipation) are caused or worsened by nutritional deficiencies, so it makes sense that ensuring you have ample supplies of nutrients not only means your baby is getting everything they need, but so are you.

When breastfeeding nutritional demands are as great, and sometimes even higher than during pregnancy.  It can take 2 years to nutritionally recover from a pregnancy!  If you are planning to concieve again during this time, then it isessentialto ensure you are stocked up well.

Did you know that during your pregnancy, you will create several extra kilograms of your own uterine muscle, as well as the nerves, bones, organs, muscles, glands and skin of your baby? In addition, you will make several kilograms of amniotic fluid, a placenta and produce a significant increase in your own blood volume. In addition, your own kidneys and liver have to work overtime, as they have to process the wastes of you and your baby!

A balanced diet should include a good variety of foods and provide all nutrients the body needs. The emphasis should be on eating a higher quality diet rather than simply eating more.   We can provide you with nutritional education and advice specific to you and provide meal suggestions or plans to support you and your baby.

All pregnant women require nutritional supplementation to some extent, due to the lack of essential nutrients in our soil and food supply.

The most well known nutrient that we require during pregnancy is folate, however it’s not that simple.  A lot of pregnancy multi-vitamins you can find in supermarkets and chemists contain plenty of folate, but lack or are extremely low other nutrients essential in pregnancy.  We can assess your individual requirements and recommend the right supplements for you.   It is important not to self medicate, especially during pregnancy.

Click here to read about some of the key nutrients required in pregnancy

Not only does nutritional supplementation help to prevent and manage deficiencies, it is also helpful in managing conditions.  Some nutritional supplements such as probiotics have been shown to be beneficial in preventing allergies in eczema in the newborn.

Some general tips during pregnancy:

• Avoid junk food and refined sugar and food completely.
• Avoid raw eggs, meat, chicken and seafood
• Avoid foods which you are allergic or intolerant to.
• Avoid foods high in mercury or other heavy metals such as swordfish, shark, tuna.
• Eat LOTS of fresh fruit and vegetables.
• Eat legumes and beans for fibre and protein.
• Eat foods rich in calcium and iron.
• Eat lots of foods containing soluble fibre, rather than insoluble fibre (such as wheat bran) as this can worsen constipation.
• Aim to have at least 2 serves of protein each day.
• Make sure you are hydrated, drink plenty of clean filtered water and avoid using water bottles which contain BPA.
• It is best to avoid caffiene during pregnancy.  Some women can be particularly sensitive to this, so should avoid tea, coffee, dark chocolate and soft drinks.  Caffiene can decrease blood flow to the baby and regular intake has been associated with low-birth weight.
• Avoid alcohol, cigarettes, recreational drugs and any unnecessary medications.

Common Conditions during Pregnancy

There is much that naturopaths can offer to women during pregnancy.  Conditions such as leg cramps, morning sickness, pre-eclampsia, reflux, colds, sinusitis, constipation and more can be managed with natural medicines.

Click here to read more about the common conditions of pregnancy and what we can do.

Pregnancy Program

Continued naturopathic care throughout pregnancy will help to ensure a healthy pregnancy and a healthy, happy outcome.  The pregnancy program is designed to support you and your baby during this time of rapid growth and change.  The emphasis will be on your nutritional status and your changing nutritional requirements through each trimester, while addressing any queries, complaints or issues that may arise.  Towards the end of the pregnancy we can begin to introduce remedies which prepare for your for labour, as well as providing you with your tool kit for after the birth.  Regular massage throughout the pregnancy is also recommended.

A typical pregnancy program includes:

During the 1^st Trimester we will address

• Giving suggestions for good dietary and lifestyle habits and continuing clean, toxin free environment
• Advice on a nutritious and individualised food plan for your pregnancy to support you and your baby
• Optimising your nutritional status,  promoting and nurturing a lush and healthy environment in which your baby can grow
• Reducing any uncomfortable symptoms of early pregnancy that may arise such as morning sickness
• Treating any threat to the pregnancy such a bleeds or threatened miscarriage
• Acupuncture is fantastic during this time for helping to manage morning sickness

2^nd Trimester

• Continue to monitor your nutritional status with particular emphasis on iron and blood nutrients as well as zinc status
• Treat any pregnancy problems that may be arising
• Review your activity and exercise

3^rd Trimester

• Prevent or treat any problems typically related to the later stages of pregnancy, such as gestational diabetes, pre-eclampsia, constipation, and oedema (fluid retention).
• Begin birth preparation.  Specific nutritional and herbal treatments are introduced to support labour, delivery and lactation.  Herbal medicine has a long history of use in the last trimester of pregnancy.  Specific nutrient supplementation and individualized herbal homoeopathic formulations will promote a more comfortable birth, post natal and breastfeeding experience as well as reducing likelihood of complications and improving recovery.

Post-partum

• Herbs to improve healing, reduce inflammation
• Support breast-feeding if there is any issues with flow, failure to thrive, mastitis or cracked nipples
• Giving suggestions for a healthy, nutrient dense diet for breastfeeding as well as advice on introduction to solids and management of common conditions for infants such as colic

The post Naturopathic support in pregnancy appeared first on Alison Mitchell Naturopath.

 Ingredients

• 1 tablespoon extra virgin olive oil (organic, biodynamic) (those that eat dairy can use organic butter)
• 1 leek, sliced thinly
• 1 garlic clove, crushed
• 1/2 cup white wine (organic, biodynamic), I used Sav Blanc
• 2 bunches of asparagus, finely chopped
• 4 cups vegetable stock (organic) (non-vegetarians could use chicken stock)
• 1/2 teaspoon ground white pepper

Method:

1. In a large saucepan add the olive oil over a medium-low heat.  Add the leek and garlic and cook, stirring regularly, until leek softens and caramelizes. Add the asparagus and cook for a few more minutes.
2. Add the white wine and bring to the boil. Continue to cook until the wine has reduced by about half. Then add the stock and bring to a simmer. Cook for 5 to 10 minutes until the asparagus is tender. Remove the soup from the heat and allow to cool for 5 to 10 minutes.
3. Using a ‘stab’ mixer gently blend until smooth and the asparagus and leek have been liquified. (alternatively you can transfer the soup to a blender or food processor, ensure it is cool if you do this).
4. Return to cook over medium heat for 2 minutes or until heated through. Season with the white pepper and if required salt to taste.
5. Ladle into soup bowls and serve. This can be topped with softened asparagus tips or some dill.

Tips:

• Asparagus is rich in folate, which is particularly good for cardiovascular and nervous system health. Of course it is also essential for pregnant women to ensure proper neural tube development of the baby.
• Asparagus is also a well known diuretic, this is beneficial for people who retain fluid and women suffering with PMS.
• For those of you who eat meat, poach 500 grams of organic free range chicken in white wine until soft. Then shred the chicken into the soup!

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