Pregnancy Baby and Me in Smithfield | Medical and health

Pregnancy Baby and Me

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25.01.2022 Exercise whilst breastfeeding- benefits for baby As new mums it can often feel a selfish to take time for yourself to exercise. But what if you knew that there was a direct benefit to baby as a result of exercise during the period of breastfeeding? Animal studies show the mechanisms behind how exercise can positively alter breastmilk composition. A specific human milk oligosaccharide (HMO) called 3’Siallylactose (3’SL), which is an indigestible carbohydrate (by humans) th...at feeds gut bacteria. Breastfeeding generally contains HMOs which help seed baby’s gut and set up the foundations of good health. 3’SL, which was significantly increased in the exercise-trained rodents, specifically showed improved glucose tolerance, insulin tolerance, decreased adiposity, and reduced body weight. In humans, mums who are generally more active are shown the have more of the 3’SL compound floating in their breastmilk, and this increase is not necessarily related to exercise intensity. So even a daily walk is enough to reap the benefits. Whilst we wait for human studies to show similar benefits passed onto baby, let’s get excited about yet another positive about moving well. In the post-partum period, this is best done gradually, and with the support of a professional with a holistic view of recovery. Follow the link in bio for more What else do you find beneficial about being active?

25.01.2022 Gestational diabetes now what? A diagnosis of Gestational Diabetes Mellitus (GDM) for many mums can bring on a sense of disempowerment & confusion, wondering what could have been done & why more measures weren't taken to avoid it. This year for National Diabetes Awareness Week #ndw2020 the focus is on the impact that diabetes has on mental health. Pregnancy and parenthood is already a stage of life that can have huge impacts on mental health, and with the lingering pa...ndemic it can feel relentless. So a diagnosis of Gestational Diabetes can bring about a lot of guilt, shame and uncertainty about managing it. But there is so much that you can do to understand, take control and build confidence in managing it! Follow the link for the latest blog post : https://www.pregnancybabyandme.com.au//gestational-diabete the gorgeous @lindsayliles

24.01.2022 Listen up Ladies AND ALSO Gents! Zinc plays a pretty big role in pre-conception (for both males & females!), pregnancy & breastfeeding. It is an essential trace mineral, assisting with structural integrity of proteins & helps regulate gene expression. Preconception: Along with micronutrients like selenium, zinc can reduce damaging effects of free radicals & improve sperm quality (shape & motility, + supports syntheses & maintenance of normal of testosterone levels). For f...emales, zinc plays a role in oocyte (egg) maturation, supporting meiotic division & embryogenesis (hello high school biology). Males require around 14mg/day throughout their lifetime, whilst females need around 8mg/day outside pregnancy. Pregnancy: requirements increase up to 11mg/day. Breastfeeding: needs increase further up to 12mg/day. Foods with the highest concentrations of zinc include: Seafood (especially oysters, but consider cooking methods for food safety in pregnancy). Meat (highest in beef, then lamb & kangaroo). Nuts and seeds (especially pumpkin seeds, sunflower seeds). Other sources include legumes, wholegrain breads & even sun-dried tomatoes! Whilst a balanced diet may be adequate to achieve these targets, the increased needs in pregnancy & breastfeeding may put women at risk of deficiency. This is one of the reasons why the protein food group recommendations increase for pregnancy. However, even though protein food group requirements reduce back to normal for breastfeeding, efficiency of zinc absorption increases during such periods of high physiological demand. Absorption is higher from animal foods than plant sources, so following a strict vegetarian diet may need intakes up to 50% higher than the recommendations. Speak to your doctor or Dietitian if you are unsure. Whilst more specific research is needed, analysis of large observational studies suggest a link between cravings and nutrient deficiencies. Whilst this doesn’t mean following every urge for a cheeseburger, I sure remember wanting pickles, and combinations like, yoghurt with salt, and even apples with salt! What strange cravings did you have in pregnancy?

21.01.2022 Whilst we are still searching for exact causes and cures for this condition, there is emerging evidence for the role of diet for reducing the severity of symptoms and slowing the rate of growth of the endometrial-like tissue. Key dietary & lifestyle strategies include: Adequate intake of healthy fats to reduce central inflammation General and targeted antioxidant intake for hormonal regulation... Adequate amounts for fibre for good bowel health, which also supports oestrogen clearance. Reducing environmental toxins. Since there is a common cross-diagnosis of conditions like adenomyosis, PCOS and especially IBS, and often when women are planning a pregnancy, dietary modification with a dietitian trained in these areas is essential to reduce the risk of dietary and nutritional inadequacies. Get in contact now, or book in an appointment to get the right support for you!

17.01.2022 |COELIAC DISEASE, GLUTEN SENSITIVITY & FERTILITY| Going gluten-free has become a somewhat of a trend in the last decade, where adopting a gluten free-way of eating can be used to indicate efforts made toward eating more healthily. But is going gluten free healthier? In today’s blog post we’ll compare medical conditions requiring a strict lifelong gluten free diet compared to a growing focus on non-coeliac gluten sensitivity, and how these may impact both fertility, pregnancy and beyond. https://www.pregnancybabyandme.com.au//coeliac-disease-vs-

16.01.2022 Wishing you all a very Merry Christmas! To all the pregnant mummas out there, may your meats, fish and eggs be well cooked, and may your mocktails be sweet Most of all, may you be well rested and get to celebrate with your nearest and dearest. Lots of love #merrycovidchristmas

14.01.2022 Caffeine pregnancy & breastfeeding| For all the coffee lovin’ mums, the early pregnancy aversion to that morning pick-me-up comes with a surprise. But there are many common foods that contain caffeine. So what are the recommendations? During pregnancy and breastfeeding there is a recommended limit of 200mg of caffeine per day. Below this level, there is little evidence of adverse effects on baby. However, limiting to this amount is recommended because:... Pregnancy reduces the metabolism of caffeine Babies in utero and newborns have developing systems which take a lot longer to process (where the half-life of caffeine in their system can be 50-100hrs) compared to even a 3-4month old (where the half-life is only around 3-7hours) Caffeine consumed peaks in the blood by around 60mins. It can cross the placental barrier, and during breastfeeding a small amount is taken into breastmilk. Some new mums may even find that their ‘limit' may be well below the recommendation based on how their body or baby responds. For many of us caffeine becomes that thing that gets us through the day. So knowing how much you are having is key to help you effectively reduce it, especially if it is contributing to challenges with sleep (which can be a vicious cycle given the stimulant effects of caffeine), irritability or other side effects. Swipe to see quantities in common foods and drinks. Do you have any caffeine free strategies to improve your energy after those sleepless nights? @ Parramatta, New South Wales

13.01.2022 /Pregnancy and post-natal fatigue - what does the pandemic have to do with it? \\ I've been wondering why we’ve all been feeling so tired, despite all the extra time at home during this lockdown. For mums at home, feeling distanced socially hasn't been that new despite isolation rules. One positive is that there has been less need to be organised for even simple trips with the kids. But with all the extra time, why have we been feeling so tired? Talking about why you may be s...truggling to keep your eyes open, and some simple things you may be able to do about it. Follow the link : https://www.pregnancybabyandme.com.au//pregnancy-and-post- the gorgeous @mamaforcebewithyou

13.01.2022 \\Gut from my mumma how you can influence your baby’s mircobiome\\ The first 1000days from pre-conception to baby’s second birthday remains a window of opportunity to optimise you little bub’s gut microbiome and, in turn, their health. Several dietary and lifestyle factors can support to boost your gut health as a mum, which can then influence you future babe’s health. See the latest blog post for more. ... Follow the link to see the full post: https://www.pregnancybabyandme.com.au//gut-from-my-mumma-m

12.01.2022 Virtual Dietetic and Exercise Physiology Services are right around the corner! #watchthisspace

12.01.2022 http:// Fish during pregnancy do you say yes please or no thank you? \\ Definitely yes please! Seafood consumption in pregnancy is a point of fear and confusion for many women I've spoken to. However, seafood is packed with nutrients that can help you meet your pre-coneption and pregnancy nutrition needs. Let’s look at salmon: Excellent source of protein which can help you meet the increased needs, especially for the second and third trimester. Omega-3 fatty acids especi...ally the high DHA content (Docosahexaenoic acid) is essential for the development of baby’s brain and visual system. Iodine also essential for the development of the central nervous system. One small salmon can alone provides almost 30% of your daily needs in pregnancy! Requirements increase in pregnancy and further in breastfeeding. Vitamin B12 - for blood cell, nerve and brain development of baby. Selenium supports normal thyroid hormone function, immunity, and also fertility in both males and females! Requirements increase in pregnancy and further in breastfeeding. So aiming for two to three serves per week of fish can be a perfect way of meeting these needs and to enjoy a variety of foods! However, to ensure that you are reducing the likelihood of excess mercury intake limit: Shark (flake), broadbill, marlin and swordfish to only once per fortnight with no other fish during that fortnight. Orange roughy (sea perch) and catfish to no more than once per week, with no other fish that week. @thecookierookie . P.s how great is this grilled salmon and peach salsa! Check out their page for this recipe and many more!

10.01.2022 |Planning for postpartum| With so much pressure to just get on with life after the huge changes brought on by a new baby, it can be easy to have unrealistic expectations on what to plan for. When planning in those final few weeks, these are just some tips that can help us set the right expectations, for both physical and mental health! But the main message is to seek support, everyone's journey is so so different ... . . . #postpartum #postpartumrecovery #nutrition #pregnancynutritionspecialist #breastfeedingnutrition #keepbreastfeeding #breastfeedingneeds #eatingfortwo #nourishbaby #breastfeedingawareness #mumsandbubs #mumtobe #pregnant #firsttrimester #secondtrimester #thirdtrimester #fourthtrimester #birthandbeyond #womenshealth #accreditedpracticingdietitian #accreditedexercisephysiologist #sydneymum #sydneydietitian #sydneyexercisephusiologist #sydneyyoga

09.01.2022 http://The Toddler, New Baby and a good dose of Crazy // This one is for all those parents planning to, going through or have adjusted to a growing family. Talking about the challenges and some tricks to get through those initial weeks of the transition from one child to two, knowing that there are many more years to come. https://www.pregnancybabyandme.com.au//the-toddler-new-bab

09.01.2022 | CHANGE Pregnancy & Post-natal body | Hey mumma, in case you were feeling unaccomplished lately, here are some of the changes your body is or has gone through: your diaphragm shift upwards up to 5cms by the end of pregnancy.... your rib angles flatten to make room for bub & to help with breathing, whilst your diaphragm doesn’t work like it normally does. your core and abdominal muscles stretch to make room for bub, and back muscles tighten in attempt to stabilise your spine with each & every movement. your pelvic floor becomes the equivalent of a bowling ball (which is constantly growing) on a trampoline for 9 months. Your joints became more lax, meaning your muscles needed to work hard to support them. Your posture adapts to the forward shift in centre of gravity with increased breast tissue & pregnant belly. No wonder your neck, shoulders, mid-back, low back or hips feel tired and tight. ... and these are only some of the physical changes. So many women I speak to feel stuck & out of body, but just like with parenting everything is phase and nothing is permanent. As a pregnancy & post-natal exercise physiologist, I work with you to gradually build up with the right types & amounts of exercise to show your body & mind that you are capable, but with an appreciation of the journey that your body has been on. It is not about bouncing back", & whilst that pre-pregnancy body is an enticing goal, it shouldn’t come at the cost of proper function in the long run. Book in a consult to assess posture, and gain support with corrective exercise for your body, so you can enjoy the this phase with ease of movement. In the meantime, take time to appreciate where you are and how much you are or have accomplished. Anyone else needing that reminder today? @lophotobirth

08.01.2022 http://Iodine requirements increase during pregnancy and breastfeeding// It is directly involved in the production of thyroid hormones. It is an essential trace element and is required for the normal growth and development of tissues of the central nervous system and plays a vital role in neuropsychological development for baby throughout pregnancy and in the first two years of life. Non-pregnant: 150mcg... Pregnancy: 220 mcg Breastfeeding: 270mcg Some food sources of iodine include: seafood dairy products seaweed eggs commercial bread products in Australia Since 2009, all commercial bread products in Australia are required to use iodised salt in the preparation process to help the population meet their requirements. However, any foods which fall under the organic category are exempt from this requirement. Additionally, a supplement is recommended during pregnancy and breastfeeding as diet alone is unlikely to meet the increased requirements. Speak to your doctor about the right supplement for you, and to monitor and avoid any excessive intake.

07.01.2022 I’ve been thinking a lot about what has been happening with social distancing becoming more and more intense. As mums, this feeling may not be too new, especially after the newborn phase when visitors start to dwindle. But this feels like something in a movie or game, and it leaves me wondering what it will be like once the initial shake up has settled. Practicing social distancing and isolation is so important right now to reduce the rate of spreading and the burden on healt...hcare. The more we can do to manage it, the less drastic and lengthy will be the measures that the government has to make. I'm not one who has an eye for politics by any means, but following what we've been told by those who have more access to the information and knowledge on how to manage a population is definitely important. I don't believe we'll follow measures put in place in China, but it is actually a good thing that we've taken earlier and strict steps than places like Italy. The stats are a bit scary. I didn't enjoying my epidemiology subjects at uni, but it's helped me understand that we can each have an impact, and remember that behind the stats are real people. Amongst all of this, it has been crazy to see the shift it has had socially. In some aspects, more social contact with those around us as we take the time to reach out with a phone call or a text. It is a new normal for those who have had to work from home, or school from home. In this time, social media and technology really are a blessing. This season has forced many businesses to move online and think outside the square. My prayer is for those stuck in between, for the hospitality industry and those who have lost their businesses and whose health has been affected by it. At this time of isolation, human connection and humanity is so needed virtually of course. Let's keep contacting, setting video chat dates and look forward to a time when we can hug our loved ones when this is all over. In the meantime, let's make this a time children can remember when we spent more time together, exploring our backyard sports, poking our heads over the fence to say hi to our neighbours, and lived simply

05.01.2022 Are prenatal supplements necessary? This is one of the first questions I get asked short answer is Yes and I’ll tell you why. Pregnancy is a time of increased demand for nutrients and energy for the various physiological process for wh a baby. Getting the adequate amounts of the following nutrients is key for a healthy pregnancy, amongst others:... Folic Acid - to reduce the risk of neural tube defects and other developmental conditions Iodine - to support increased needs for thyroid hormone production for mum & bub. Iron - for increase in blood volume & oxygen carrying capacity Vitamin B12 - supporting with central nervous system & DNA synthesis. Calcium - adequate intake for mum & bubs musculoskeletal system. Selenium - supporting the cardiovascular & renal system. Vitamin D - for the immune and musculoskeletal system. Zinc - involved with gene expression. As a dietitian, food is always the first priority and needs to be adqeuate for the long-term for both mums and their families. However, prenatal supplements ensure you are reaching all your needs for a healthy pregnancy, and are supported by the evidence for reducing the risk of pregnancy complications. Based on health conditions and family history, you may need a further increase in some specific nutrients so speaking to a pregnancy dietitian and doctor can help individualise your needs and optimise your body’s response. Even if your diet is pretty good, some nutrients may be lacking simply due to soil and uptake if nutrients into common foods. Plus knowing if you are meeting your needs can be generally challenging with pregnancy & life thrown at you! Since not all supplements are alike, your dietitian can also help navigate with where to start and what adjustments can help. Just as every pregnancy is different, so too are the nutritional needs each pregnancy! Book an express consult now Link in Bio!

05.01.2022 Even on the loneliest days let’s stay connected to those that keep building into our strength, and know that it can come to us, from above and beyond us. "She is clothed with strength and dignity; she can laugh at the days to come. She speaks with wisdom, and faithful instruction is on her tongue". Prov 31:25-26 @wil_koetzler

05.01.2022 The HOOD // Motherhood When you become a mum, you discover this secret community that is the mother of all hoods. A group of women, and even men, who just get the journey that you are on. After our first bub was born there weren't as many family and friends who were having kids, but I still remember how much I appreciated having an open conversation about the joys and challenges of that first year with Archie with even one other mum who was on the same journey. This time ...around, I have so many more mums who have had bubs in the same year, and four in the same month as Cooper! I love our planned and impromptu mums groups. I love our mum banter on group chats. I love that I can be doing something with my kids and it prompts me to connect with a mum to how she is doing, and love it even more when I receive the same love in my inbox! I love the unsaid understanding that makes it ok to respond to a call or SMS after a few days. I love eating the food that has been put in my freezer by a mum, smiling and being so thankful that I didn't have to think of a meal this time. I know not everyone has this experience, with some mums groups making mums feel like there are unrealistic expectations and pressures. If I ever start to feel like this, I always like to question myself about whether these pressures come from myself or others. Everyone's journey is different, the challenges are all phases and we each enter and exit each phase at different times. We just need to find the right tribe to help us through so we can feel the best support to raise our kids. After all, it does take a whole village . . . . . #motherhood #thebesthood #findyourtribe #mumssupportingmums #pregnancybabyandme

05.01.2022 Pregnancy & breastfeeding the gains from grains Growing a human takes a whole lot of energy and nutrient building blocks. The recommendations for grains increases during pregnancy, and even further during breastfeeding (#breastfeedingawarenessweek !): Non-pregnant: 6 serves/day... Pregnant: 8.5 serves/day Breastfeeding: 9 serves/day (I know, this seems huge, remember one serve is usually smaller than we think. And of course, this is a guide. A dietitian specialising in prenatal nutrition can provide more individualised recommendations.) This increase provides energy (from carbohydrate), protein, dietary fibre, B group vitamins, vitamin E, iron, zinc, magnesium and phosphorus ALL of which increase for pregnancy, and (most) even further for breastfeeding. The other protective elements, as we know are the fermentable carbohydrates, antioxidants and other food components which play a huge role in our gut health which is then passed on to baby. Here are some reasons to love this grainy porridge: Barley and oats contain a mixture of fibres (especially beta-glucans) for out little gut bugs to thrive. Quinoa, an almost too good to be true grain has with many health benefits with almost double the protein of other grains, unusually iron rich and can be great addition to gluten-free menus with three times the fibre of brown rice! Nut and seeds provide fibre, plant-based omega-3 fats (ALA), and a host of other nutrients. ...a warm porridge is a delicious start to a cold morning. Don’t be fooled by low carb for anything, and especially pre-conception, pregnancy, and breastfeeding. It is the quality that counts. Follow the link in bio for the recipe https://www.pregnancybabyandme.com.au//Good-Gut-Grainy-Por

04.01.2022 http://Diastasis Recti a separation between aesthetics and function// When it comes to abdominal separation, there are two things to keep in mind: 1. Having a gap in the post-natal period may still allow you to have a functional core.... 2. Having no gap does not mean that our core is functional. That is, your body still may have some signs or symptoms that your body may need some attention. So what is Diastasis Recti? It is the widening of the fibrous tissue at the Linea Alba in between the two Rectus Abdominus muscles (aka abs). Healing of these tissues in the post-natal period depend on: Good nutrition and hydration - essential for collagen and general tissue repair. Rest and stress management are a huge deal as hormones like cortisol can slow down the healing process. General posture and alignment, especially with repeated tasks like feeding and carrying baby, amongst all the other things we do as mums. Above all, gap or no gap, a well functioning core is far more important. Re-engaging the core is about more than the distance between your abdominal muscles. This is because your core needs to function as a unit which includes your diaphram, deep and superficial abdominal muscles (transverse abdominus, obliques etc), muscles that stabilise the spine (like the multifidus), as well as the pelvic floor. All of these things need to work with functional activities like picking up kids, vacuuming and most importantly, with the thing you are doing all day; breathing. Look for signs and symptoms that your core may not be functioning well. These can include: Doming or coming at the midline, especially in the presence of any hernias. Back pain. Incontinence. Pain with intercourse. Pelvic pain. General pain or challenges with daily movements. If this is you, reach out for support a women’s health physio can change your world! We are inundated with images and expectations of when we should get our bodies back after baby. However, we see little of the good lighting and flattering angles that photos and videos are taken from. Swipe + See the comments for details on each photo. Main @every_mother @ Sydney Australia

04.01.2022 http://The role of Vitamin D as a hormone: from fertility to pregnancy// While its name can be confusing, the active form of Vitamin D has the chemical structure of a steroid hormone. As a hormone, it plays a vital role in regulating uptake and blood levels of calcium and phosphorus, which are key in bone health as well as general cell function. Research shows links between low vitamin D status & fertility, & a new animal study has highlighted its role in endometrial cellular im...munity to prevent fetal rejection & support implantation. Furthermore, for males, good sperm quality has also been associated with optimal Vitamin D levels. However, more research is needed on effective supplementation & achieving optimal serum levels for the purpose of fertility. What we know for sure is during pregnancy, vitamin D allows the transfer of calcium to baby, and this is most pronounced in third trimester. Optimal vitamin D & calcium levels may also reduce the risks of pre-eclampsia. Vitamin D has also been associated with other obstetric outcomes like gestational diabetes, preterm birth & baby being small for gestational age, however causality is still being investigated. Almost a quarter of Australian adults have mild to moderate vitamin D deficiency, & this can rise up to 40% during winter. You may be at greater risk if: You have darker skin Spend a lot of time indoors/ out of the sun, or wear mostly covered clothing. Having a high BMI or having syndromes of malabsorption, or are taking medications that cause malabsorption. The major source of Vitamin D is through UV radiation on the skin (D3 - cholecalciferol) & a minor source from food (D2 - ergocalciferol). Some food sources include: Eggs Fatty fish such as Herring, Mackerel, salmon, Sardines & Tuna Mushrooms which have been exposed to UV radiation contain vitamin D2 Whilst dietary intake of Vitamin D can help in some cases of extreme deficiency, the average Australian intake is very low & not sufficient to maintain optimal levels. Since individual intakes and ability to produce active vitamin D in the body varies greatly, this is definitely a case of #testdontguess Your GP can advise you on your levels, and a dietitian specialising in pre-conception health can support you with understanding all your pre-natal vitamins. In the meantime, get outdoors, get that sun on your skin. For more on sun safety download the @sunsmartvic app!

03.01.2022 |Post-natal Check up| The 6 week (post vaginal delivery) and 12 week check-up (post C-section) are sometimes seen as magical timeliness in which we expect post-natal bodies to be ready for exercise. However, for many women, their check-up barely covers any discussion around mum and her body, or capacity to start exercise. There can be so much to ask about in a very short timeframe at that first medical appointment. Listening to your body is absolutely key in recovery, howev...er here are somethings to keep in mind: Exercises should be individualised to your stage of recovery and support healing. Jumping back into quick moving exercises can halt progress and even cause damage. If you’re experiencing challenges with baby or your healing body, book in an appointment, or reach out for telephonic support, earlier than the 6 week mark. Ask specifically for a check on your tissue healing and/or stitches, whether it is an episiotomy or C-section. Ask someone to help you get to your first appointment. We all know how flustered you can get when it is your first venture out with bub by yourself. When it comes to exercise, contact the right professionals. In the early days, your GP and midwife are your go to. After this seek support from a women’s health exercise specialist like a physio or exercise physiologist, for appropriately targeted and graded exercises to get you on your way. You body goes through so many changes during pregnancy, and the quickest change is the time when you go from being pregnant to then having no baby in your tummy. This leads to a sudden change in how your body manages core pressure and moves. Don’t feel the need to rush into a bootcamp as soon as you are cleared for exercise, your body is probably not be ready for those sudden demands. There are so many appointments during pregnancy, but women can often be left feeling alone in the post-natal period with only 1-2 checks whilst dealing with a whole lot of change. Reach out to the right support!

02.01.2022 Food allergies Will avoiding common food allergens in pregnancy reduce my baby's risk of developing allergies? No! Common food allergens include egg, cow's milk, peanuts, tree nuts, sesame, soy, fish, shellfish and wheat. You do not need to avoid these during pregnancy unless you have an allergy to any of these yourself. In fact, the research suggests that exposure to such foods during pregnancy and breastfeeding can boost your baby’s tolerance and immune response whe...n they are introduced to solids. So unless you as a mother have an allergy, including these foods can be a way to get a wide source of protein, fibre, and other vitamins and minerals that are essential for you and your baby's health. If you’re unsure about allergies you may have, speak to your doctor or a dietitian specialising in food allergies. More excitingly, there are also other foods showing promising evidence for the prevention of allergic sensitisation to food: Fish oil has been shown to modulate an anti-inflammatory response and reduce atopic allergic responses like eczema. However, speak to your doctor before supplementing and in the meantime aim for up to 3 serves of oily fish, but those low in mercury. Specific probiotic strains, especially in the final weeks of pregnancy and in the first few months of breastfeeding can further reduce the risk of responses like eczema. The research is moving fast to find out exactly which strains an the dosages that can yield specific benefits. In the meantime, aiming for diversity of probiotics through yoghurt and other fermented foods like kefir, kimchi, sauerkraut and pickles, among other things. At the same time, getting a variety of fibrous foods are essential to the quantity and diversity of microbes optimal. @thenutbar_

01.01.2022 For those planning to start a family at ANYTIME in the future, there is no time like the present to start shaping up on some key pillars health pillars: food, physical activity, sleep and stress. Why? Other than the known & growing evidence that lifestyle habits can have on egg health & sperm health (& therefore chances of a healthy pregnancy), lifestyle can have both epigenetic influences & shape the health habits of your future family. Of course, there is so much out our co...ntrol when it comes to challenges with fertility & pregnancy complications, so we can only focus on what is within our control and try to stack the deck in our favour. For those close to or in the midst of planning for pregnancy, here are some starting points: 1. Pre-conception blood test with your 3-6 months prior. Can include key hormonal checks & nutritional markers such as iron, vitamin B, vitamin D, thyroid, insulin & glucose, cholesterol, liver function.... just to name a few. 2. Start a prenatal supplement ~3 months prior to conception. Getting your supplement right can be confusing, & individual needs do vary. A good start is picking one with adequate folate & , as this is a key nutrient to support neural tube development, especially because this process occurs prior to even taking that first pregnancy test. 3. Build a healthy relationship with exercise. We all know that getting too little exercise can have negative impacts on a host of things like weight, mood, cardiovascular health, and musculoskeletal health (especially to help adapting to the changes in pregnancy !) On the other hand, over-exercising and consistent energy (& nutrient) deficits, along with a low weight can also have negative impacts on fertility, and can be an emotional challenge for pregnancy itself. 4. Manage sleep & stress Inadequate sleep plays directly into hormones which impact our hormonal system, our hunger and energy for activity, and stress itself. Having the right team goes a long way, from your trusted GP, to Dietitian or Exercise Specialist, to your mental health professional. This journey is so different for everyone, the main thing is getting the right support for you. Book in for a consult now!