Guts and Girl Bits Podcast #39 with Women’s Physio Brooke Hile

How does your body change during pregnancy? How can you ease the discomfort of some of the common changes that occur and can cause pain such as pubic symphysis dysfunction, back and hip pain and abdominal separation? These are some of the topics we will be covering in this podcast.

Previously named ‘The Health & Wellbeing Podcast’, now ‘Guts and Girl Bits’ – delving into all things women’s health, digestion, kid’s health and more.

This episode I am joined once again with the lovely Brooke Hile, Women’s Health Physio. This episode was recorded in Brooke’s backyard so you get to enjoy the sounds of nature, plus a few contribution’s from Brooke’s puppy Simba.

We chat about topics such as constipation, pelvic alignment, c-sections, abdominal separation, pubic symphysis dysfunction, pelvic floor preparation for birth, tearing, birth interventions, back pain during pregnancy and after birth, and varicose veins. 

We also answer some listener questions:
– Once I’ve fallen pregnant is it safe to continue training?
– Are there any exercises you shouldn’t do during pregnancy
– Are there any exercises you should work on to prepare yourself for having a baby?
– Are there any supplements that can aid fertility? (I talk a bit about what you should look to address when trying to conceive, nutrients needed to load up on during preconception and some of my favourite pregnancy/preconception supplements.)
– What can you do to increase your chance of falling pregnant?
– When would you recommend postnatal walks with bub, I felt heaviness early on during walks.
-Posture during walking with a pram
– Do you have any tips for strengthening back and shoulder muscles to condition the body for breastfeeding? Plus posture during breastfeeding
-Managing colds during breastfeeding.

Have a listen here or on the embedded player below.

Podcast Breakdown

1:10 What are the changes that take place in the body during pregnancy?

2:55 Some causes for constipation during pregnancy

3:55 more changes in our organs during pregnancy and the amazing things our body can grow

5:28 what are some of the conditions or concerns that women she a women’s healthy physiotherapist for? And how can keeping your body fit in advance to pregnancy help your ability to have a smooth pregnancy?

9:00 pubic symphysis pain – what is it and what can you do about it

11:07 abdominal separation – what do we actually know about what causes it? How can we ensure there’s minimal tension in this area to reduce pressure. What is normal during pregnancy. Are there exercises that you should avoid? Do sit ups and crunches hurt your baby or hurt you?

15:05 Back pain in pregnancy – how can you reduce the risk of this happening, minerals to reduce back pain, food sources of calcium and magnesium.

19:00 sleep positions

19:46 pelvis alignment – getting the pelvic floor ready in preparation for labour, and when should you see a womens physio for pelvic floor check during pregnancy.

21:20 Pain on penetration as a sign of tight pelvic floor muscles

22:30 how does a women’s physio assess your ability of the pelvic floor to push and relax?

24:28 any other recommendations to help reduce risk of tearing e.g. birthing positions, and the importance of having a balanced pelvic floor

27:20 Knowing about the interventions during birth and how it can increase your risk of tearing or pelvic floor damage; Forceps, Vacuum, Episiotomy, Epidural

32:03 How herbal medicine and nutrition can help with tearing and c-section recovery

33:20 C-sections: how they impact on your abdominal muscles and pelvic floor, scar massage, how dense scars can increase pain signalling

35:11 c-section scar pain and numbness

36:30 Can your c-section scar tear?

37:47 Varicose veins and vulval varicose veins: what they can look like, what can be done about it, diet tips to help varicose veins, herbs and topical treatments for varicose veins

41:44 Answering questions: What can we do during pregnancy to risk the risk of tearing during labour? Also, Perineal massage.

43:40 Q. Once ive fallen pregnant is it safe to continue training?

44:40 Q. Are there any exercises you shouldn’t do during pregnancy

45:25 Q. Are there any exercises you should work on to prepare yourself for having a baby?

46:37 Q. Are there any supplements that can aid fertility? A bit about what you should look to address when trying to conceive, nutrients needed to load up on during preconception and some of my favourite pregnancy/preconception supplements.

49:30 Q. What can you do to increase your chance of falling pregnant?

50:23 Q. When would you recommend postnatal walks with bub, I felt heaviness early on during walks.

51:58 Posture during walking with a pram

52:48 Q. Do you have any tips for strengthening back and shoulder muscles to condition the body for breastfeeding? Plus posture during breastfeeding

55:31 Managing colds during breastfeeding.

iPhone   Stitcher   Youtube   Soundcloud  Spotify 

Get in touch with Brooke

http://www.herhealthphysiotherapy.com.au

Instagram @thingsdownthere

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It may alarm you to realise that in countries such as Australia and America there are very limited regulations on the safety of which chemicals* are used in household and beauty products, and that this lack of protection can have a significant impact on not only your health, but also your babies and even your grand babies.

Chemicals that we are exposed to can be pass through our to offspring, and can even cross generations. This can unfortunately have a mutli-generational effect on health and fertility. Fertility rates are declining through generations and while there are many factors responsible for this, chemical exposure that passes through to our babies and affects their fertility and their children’s fertility is something that we need to become educated about and take responsibility for.

In a article I have written for Casa de Karma I discuss the benefits of reducing and removing chemical exposure from your diet and lifestyle, for both yourself and for your children. You can read a preview below, or click the link to read the full article which also discusses the relationship between chemicals and genetics, which chemicals to watch out for, the effect of chemicals of sperm health and some ways to reduce chemical exposure.

Read the full article here: http://casadekarma.com.au/why-choose-chemical-free-products-mum-baby/

Chemicals found in newborns

A study by the Environmental Working Group in 2005 examined the umbilical cord blood of 10 newborn babies and found a total of 287 chemicals, with an average of 200 chemicals present per baby. 28 of these were waste byproducts such as Formaldehyde, PCBs, Mercury, Petroleum and Dioxin 1, 4. 47 of these were consumer products such as Bisphenol A, Dioxins, Pthalates, Triclosan, Brominated Flame retardants, Pesticides and Preservatives.  Of these, 212 chemicals and pesticides had actually been banned or restricted in use 30+ years ago, giving us a scary insight into how chemicals can be stored in our bodies and be passed onto our offspring despite not having current exposure to them.

Other studies have shown that many of these chemicals were passed down the line from the grandmothers generation, however the chemicals were present in higher amounts in the children, suggesting that they are transferred across the placenta and breastmilk.

A precautionary approach

What does this mean? One of the lessons I take from this information is that chemicals which are currently viewed as safe but are not inert, are still best to avoid, as many of the harmful chemicals detected in this test were at one stage viewed as safe.

In Australia, the approach to chemical regulation is different to countries more progressive in this area – an absolute evidence of harm is required before a chemical is removed by use in Australia, compared to the EU where a more precautionary principle is in place – they believe that “When human activities may lead to morally unacceptable harm that is scientifically plausible but uncertain, action shall be taken to avoid or diminish that harm.”

In order to navigate this lack of protection we must take more responsibility ourselves.

Penelope Jagessar said in her Ted Talk: The Toxic Baby “It is only a parent’s awareness that stands between chemicals and our children”…

You can read the rest of the article here: http://casadekarma.com.au/why-choose-chemical-free-products-mum-baby/

*I would like to address the often presented argument that “everything is a chemical”. I agree that this is very close to the truth (with the exception of sound and light which is actually matter). However, in this article I am using the term chemicals for the sake of convenience, and actually referring to toxic and Endocrine Disrupting Chemicals, substances which are known or suspected to be capable of interfering with hormone receptors, hormone synthesis or hormone conversion which are in commercial use and have been proven or suspected of contributing to disease and dysfunction in humans, and chemicals which have shown to cause damage in ways such as mitochondrial dysfunction, neurodevelopmental toxicity, immune toxicity, oxidative stress and various levels of inflammation.

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Health and Wellbeing Podcast #13 with Guest Kellie Holland from Tonik Health

In the second of two sections on a Naturopathic approach to pregnancy, Kellie Holland from Tonik Health and I chat about some more common issues that pregnant women deal with such as fatigue, urinary tract infections, mood swings, constipation, thrush and heartburn. We also answer some questions such as when to stop lying on your back, and how much caffeine you can have. We also discuss some recommendations for labour and birth preparation including positions, books and courses for birth and raspberry leaf.

Podcast Breakdown: 

0:00 Intro and disclaimer
0:41 Welcome
1:16 Listeria
3:55 Fatigue
5:29 “Eating for two”?
7:57 Urinary tract infections (UTIs)
13:36 Mood swings and stress
15:56 Thyroid issues linked to depression and worsening of menopause symptoms
16:20 Constipation
17:50 Heartburn/reflux
19:05 Thrush/candida
20:24 What to do for coughs and colds in pregnancy?
22:05 Can I drink green tea in pregnancy? (Caffeine)
24:25 When do I have to stop lying on my back during pregnancy?
26:18 Suggestions for preparation for birth and labour and recommended resources and the benefit of having a doula
35:16 Herbs in pregnancy – Raspberry leaf

Click here to subscribe on youtube 

Books mentioned:
Active Birth by Janet Balaskas – http://amzn.to/1OmGCGU
Gentle Birth, Gentle Mothering by Dr Sarah Buckley – http://amzn.to/1LzEmNw
The Natural Way to Better Pregnancy by Francesca Naish – http://amzn.to/1Q983TL
The Natural Way to Better Birth and Bonding by Francesa Naish – http://amzn.to/1OmGMhz

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 :

Naturopathic Approach to Pregnancy Part 1

Kid’s Immunity

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Maternity leave and locum news

In case you didn’t know, I will be going on maternity leave sometime this September. Of course, I don’t want to leave my beautiful patients in the lurch so I have brought in Simone Davis to act as my locum.

Simone studied at Endeavour College and completed a Bachelor of Health Science (Naturopathy) and is accredited with NHAA.

Simone lives locally and has 2 beautiful children, 2 free range (house trained!) rabbits, a dog and a pet husband. She enjoys spending time with family and friends, dancing, cooking and yoga.

Like myself and other Naturopaths, Simone can treat a wide range of conditions but she is especially interested in helping people overcome thyroid and mood disorders. I’m very excited to have her working with me as she’s not only a beautiful caring person but also extremely intelligent. I am confident that my patients will be under fantastic care with her.

If you’ve been in the clinic in the last few months then chances are you’ve met Simone as she’s been observing consults so that she can get to know people and to achieve a smooth transition.

When I am away on maternity leave I will still be in regular contact with Simone and working behind the scenes, so you can be sure you won’t be getting a different treatment than if I were seeing you.

As of next week we are offering a limited amount of reduced price consult packages with Simone (I will still be observing at this point), so if you are interested in taking advantage of this opportunity then give the clinic a call and quote the code SIMONE AUGUST to get one of these spots.

If you’ve been wanting to see a Naturopath for a while but been putting it off, don’t miss this very rare opportunity.

What you get:

1 x Initial Consult (normally $110)

2 x follow up Consults (normally $65 each)

Total = $145 (saving of $95)

Health fund rebates still available.

Conditions:

• Supplements, herbs or required testing extra (at normal price)
• Deal is bought as a package which includes the single initial consult and 2 follow up (standard) consultations
• Payable at time of booking.
• Health fund claims to be made after appointment completed
• Consults must be completed within 2 months of purchase
• Deal only available for purchase during August or until sold out
• Package can be bought as a gift voucher, however consults are not to be divided amongst other people
• Additional consults after the package is completed are at normal price.
• These consults only available Tuesdays, Wednesdays and Fridays

Connect with Simone via her Facebook page here.

To purchase a package call Health Dimensions on 02 88246792 or 02 45776215.

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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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Naturopaths and Nutritionists have long recognized the important of iron in children, particularly for those with behavioral issues such as ADD or ADHD.

A 2004 study, published in the Archives of Pediatrics and Adolescent Medicine, found that 84 percent of children with ADHD had significantly lower levels of iron, compared with 18 percent of kids without ADHD. The lower the levels of ferritin — a protein found inside cells that store iron — the more severe the symptoms.

Iron has a lot of important roles in the body, it helps us to carry oxygen into our cells which supports our energy levels, but it is also involved with dopamine production, an important neurotransmitter.

In children the iron deficiency isn’t always obvious.  Commonly we recognize iron deficiency by symptoms of anemia (e.g. pale and fatigued), but it can present itself as a completely different symptoms – being hyperactive, aggressive and inattentive.  It could also present as strange cravings for ice (this is known as PICA) or other things that aren’t food such as dirt or bark (this happens a lot during pregnancy as well).

Don’t supplement without having your levels checked, in particular your ferritin (iron stores).  Some people have a condition which causes iron to store in the body, so supplementing with iron in these instances is toxic.  When children with ADD/ADHD who had no iron deficiency were given iron supplements there was no change in their behaviour.

In these instances, low iron levels weren’t always caused by insufficient iron intake.  Other factors such as poor absorption of iron, or interference with iron absorption from competing minerals or parasites can also occur.  It has also been observed children who have difficult absorbing iron are more frequently born to mothers who had iron deficiency problems during pregnancy.

Iron supplements that are based on the cheaper forms of iron such as ferrous fumarate can cause constipation in some individuals.

Iron will absorb better alongside Vitamin C, and with an acidic meal (e.g. take with a glass or orange juice).

Iron Supplements Reduce ADHD in Low Birth Weight Infants

This study performed in Sweden gave 285 marginally low birth weight infants either 0, 1 or 2 mg/kg per day of iron supplements from 6 weeks to 6 months of age. At age three-and-a-half, these infants and 95 who had a normal birth weight were assessed for intelligence and behavior.  They found no significant different in the IQ of the children, but they did find that those who were low-birth weight who had been supplemented with iron had big reduction in ADHD symptoms, which increased slightly with the increased dose of iron.  Of the low birth weight infants who received no iron supplements, 12.7 percent showed signs of behavior problems, compared to 2.9 percent of infants in the 1-mg group and 2.7 percent of the 2-mg group. In the control group, 3.2 percent of children showed signs of behavioral problems.

SK Berglund, B Westrup, B Hägglöf, O Hernell, M Domellöf.  Effects of Iron Supplementation of LBW Infants on Cognition and Behavior at 3 Years. Pediatrics, Dec. 10 2012

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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

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10 Benefits of Pregnancy Massage:

1. It relaxes the mother and decreases stress and anxiety, which reduces stress and anxiety in the baby
2. Improves sleep and reduces fatigue
3. Provides emotional support and a nurturing touch
4. Improves mother body awareness and increases her ability to tune in to her body during pregnancy, birth and labour
5. Improves lymphatic circulation and reduces oedema in hands, legs and feet and relieves headaches and sinus congestion.
6. Improves blood flow to all areas leading to improved nutrition, efficient waste removal and reduced pressure of bulging veins
7. Alleviates stress of weight bearing joints
8. Reduces strain on muscles of the abdomen, neck, shoulders and lower back and assists in maintaining proper posture and reduces muscle spasms and cramps
9. Easier breastfeeding and better milk production due to reduction in tension and muscle tightness
10. Enhances post-natal recovery of muscle tissues, relieves fatigue and facilitates post-partum structural re-alignment of spine and pelvis.

And of course, it feels good.

Positioning

The most well known position for pregancy massage is side-lying.  Women can turn over during the massage to allow a more complete coverage, but if she doesn’t want to roll over it is best to lie on the left side for the duration of the massage.  In the early stages of pregnancy it is possible to lie on your stomach with pillows supporting your breasts and hips amd cradling the stomach.  Most women find this very comfortable and are usually quite excited to get to lie on their stomachs again.  Another variation is the semi-reclining position with the right hip slightly elevated, or a seated massage.

Is it safe?

Yes, when performed by a qualified therapist, pregnancy massage is safe.

Some points to consider:

• There are some acupressure points such as ‘gallbladder 21’ and ‘spleen 6’ that pregnancy massage therapists know to avoid certain techniques on, however these areas can be worked on safely with other techniques.
• The abdomen can be massaged safely however some therapists avoid the belly in the first trimester.  The belly is a very sacred spot in pregnant women, and some first time mums choose not to have their belly massaged, which is also completely ok.
• Wait at least 1 week after invasive testing procedures such as amniocentesis before getting a massage.

Massage is also very helpful during labour.  Some women might not want to be touched when they’re giving birth, but if you do then get your partner, doula or birth partner to massage your arms, neck and back during labour which can help to reduce pain and provide some comfort.

I recommend monthly massages during pregnancy, and this can be continued after birth in the post-partum period.  The upper back is often under strain when breastfeeding, and most Mum’s usually have a lot of knots in their neck and upper back as they spend most on the time craning their necks down to look at their new bub!

If you are interested in pregnancy massage, or perhaps you know someone that would appreciate a gift voucher for pregnancy massage feel free to give us a call.

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Calcium and Magnesium

Minerals rarely work in the body in isolation.  They are all in a convoluted relationship with one another, where if one mineral is low in the body it can cause another to become too high, or vice versa.  To be healthy (keep the body in a state of homeostasis)  we need to have these minerals in a certain ratio to one another.  Some examples of important mineral ratios include sodium:potassium, zinc:copper and calcium:magnesium.  If a person had good levels of zinc, but even higher levels of copper, that would typically present with a zinc deficiency.  One of the most well known minerals is sodium (salt), which is famous for elevating blood pressure.  There are some people that are very sensitive to a disruption in their sodium:potassium ratio, and having the slightest amount of sodium can send their blood pressure through the roof.

Calcium and magnesium ratio is most commonly recommended at a 2:1, however there is some evidence that suggests that supplementing with doses of 1500mg calcium per day does not disrupt magnesium concentrations.   However it is always important to take into consideration individual requirements, as there are many factors that affect the utilization and absorption of minerals such as digestive health, diet, stress and genetic makeup.  The type of mineral is important as well.  A well known form of calcium supplement, in the form of calcium carbonate is advertised as being the highest dose of calcium available.  This does not take into consideration our ability to absorb it or utilise it properly in the body.  Magnesium oxide is another commonly sold form, usually because it is the cheapest however this can cause digestive irritation (not something most people would want).  It is better to seek advice on the type of mineral that is best for you.

Calcium and Magnesium are important minerals for the body, and we have an increased need for these during pregnancy (particularly from the second trimester on).  Most pregnancy multivitamins don’t contain adequate levels of these minerals which are needed in fairly high doses (the multi would need to be the size of a golf ball) so additional supplementation may be necessary.

Calcium is an extremely important nutrient leading up to and during pregnancy. It is necessary for the development of bones and teeth in the foetus.  Approximately 30 to 40 g of calcium are transferred to the foetus throughout the pregnancy, the majority in the third trimester. It is important for the mother to have good stores of calcium before becoming pregnant so that the health of her own teeth, bones, nervous system and muscular function is not at risk.  Adequate maternal calcium levels can also help to maintain normal blood pressure during pregnancy.

Along with calcium and vitamin D, magnesium is essential for the development of healthy bones, teeth and nervous system, and for maintaining the health of these tissues in the mother.

Adequate magnesium will help prevent muscle cramps and keep blood pressure normal.  It also plays an important role in regulating normal blood sugar and insulin levels and nourishing the nervous system.

If you are pregnant or are looking at becoming pregnant, give us a call or send me an email and we can book you in for a consultation to discuss your nutritional needs.

The effects of Calcium supplementation during pregnancy

Pre-eclampsia and gestational hypertensive disorders are significant causes of maternal and foetal morbidity and mortality worldwide.  Many studies demonstrate a link between calcium intake and these hypertensive conditions during pregnancy. This review of 15 randomised controlled trials investigated the influence of calcium supplementation during pregnancy and the incidence, risk and severity of these hypertensive disorders and neonatal outcomes.

Results  showed:

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Relief for Pregnancy-induced leg cramps

Leg cramps are a common complaint for pregnant women, however there is no current standard treatment.  Naturopaths and nutritionists often recommend a magnesium supplement for leg cramps, as magnesium is helpful for relaxing muscles and nerves.

A recent study proved the effectiveness of magnesium supplementation for leg cramps.

The 4 week study looked at 86 pregnant women between 14-34 weeks gestation  and analysed the use of oral magnesium supplementation on leg cramps.  80 women completed the study.

41 women were assigned to magnesium bisglycinate chelate (300 mg per day) and 39 women to placebo.

Details of leg cramps were recorded before beginning the treatment and the fourth week of study. Outcome measure was the reduction of cramp frequency after treatment and cramp intensity measured by 100-mm visual analogue scale.

50% reduction of cramp frequency was significantly higher in the magnesium group than the placebo group. Results included:

• The 50% reduction of cramp intensity was also significantly higher in the treatment group than in the placebo group.
• There were no significant differences between the two groups in terms of side effects such as nausea and diarrhoea.

These results demonstrated that oral magnesium supplement can improve the frequency and intensity of pregnancy-induced leg cramps. Therefore, oral magnesium may be a treatment option for women suffering from pregnancy-induced leg cramps.

Supakatisant C, Phupong V. Oral magnesium for relief in pregnancy-induced leg cramps: a randomised controlled trial. Matern Child Nutr. 2012 Aug 22. doi: 10.1111/j.1740-8709.2012.00440.x. [Epub ahead of print]

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