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Page 28 - July 2013 ~ Alamo Today
Your Personal Nutritionist By Linda Michaelis, RD. MS. Nutrition Has a Major Impact on Fertility
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I have been seeing Lafayette, CA 94549 (beside Trader Joe’s) www.excellentcareathome.com 925-284-1213 several women who are concerned with how their diet is affecting their ability to become pregnant. I am glad to inform you that there has been groundbreaking research from the long term Nurses’ Health Study that indicates that various components of diet can help avoid infertility. The researchers chose nurses for the study because they can be counted on to provide accurate and reliable information. In 1989 the second round of the Nurses’ study specifically explored fertility and was led by Drs. Jorge Chavarro and Walter Willett of the Harvard School of Public Health. The results of the study were that simple nutrition changes can offer a powerful boost to ovulation-related fertility. Here are some of the important findings which I have attempted to incorporate into my counseling: Avoid trans fats which are artificial fats that have been extensively discouraged but are still widely used in commercially processed foods such as in French fries, donuts, and margarines. Healthy fats such as olive oil, canola oil, and peanut oil should be substituted. You must get more protein from plants and less from animals. The study revealed that women that consumed the highest animal protein were 39% more likely to experience infertility. Thus, adding one serving a day of red meat, chicken, or turkey predicted a one third increase in risk for infertility, while adding a serving of legumes, tofu, or nuts protected against infertility. In my work with couples I introduce to them a plan to still enjoy animal protein along with incorporating dishes that are plant protein based and simple and easy to prepare. Choose whole grains instead of highly refined white flour products that will create a slower effect on blood sugar and insulin levels. The study showed that women eating easily digested carbs such as white bread, pasta, sodas, and juices with little fiber exhibited insulin resistance. The resulting increase in insulin levels disrupts the finely tuned balance of hormones needed for reproduction. It is my job to show my clients how to substitute the carbs they enjoy with whole wheat breads, brown rice, and new grains such as quinoa and bulgur and to be creative with lots of bean dishes. I tell them that during the summer they should keep all the types of beans they enjoy in the fridge, and enjoy them with salsa or an olive oil vinaigrette like the old-fashioned three bean salad. The study shows you must have a full-fat dairy product such as a glass of whole milk or a small dish of ice cream every day. Removing fat from milk radically changes its balance of sex hormones like estrogen, progesterone, and androgens that can create infertility. The more full fat dairy products the nurses had in their diet, the less difficulty they had with pregnancy issues. Many of my female client get nervous when they hear this, and I help them add the dairy and then teach them to compensate by eating less fat in the other meals of the day. The study addresses the need to take prenatal vitamins that contain folic acid, iron, and B vitamins. For folic acid the women who got at least 700 mcg a day from diet and supplements were 50% less likely to have infertility vs. women that were getting less than 300 mcg a day. For iron, the benefit came with high doses of 40-80 mg. It was surprising that the sources of iron mattered. Women receiving their iron from meat were not well protected, while those receiving iron from veggies, beans, and supplements were more successful. I work with clients on a two part strategy, including foods rich in folic acid and iron in their diet. Beverages do matter. Water is great; coffee, tea and alcohol are OK in moderation. Leave sugared sodas and juice alone. A glass of wine once a week or cup of coffee once a day will not adversely affect ovulation. Women in the high caffeine group were no more likely to have problems with infertility compared to women who had barely any caffeine. Lastly, I receive many referrals from OBGYN’s for women that are suggested to lose weight to increase success with pregnancy. Excess weight causes insulin levels to climb and causes an increase in the amount of testosterone in the ovaries and bloodstream which can contribute to infertility. The Nurses’ study showed us that women with the highest BMI’s had trouble with infertility. I work very closely with my clients, holding their hand, talking to them each day, and making sure the weight comes off as quickly as possible with a healthy and tasty diet based on their favorite foods. I know this is an emotional time, and support is very important especially with work schedules and social occasions. Linda is glad to inform you that nutrition counseling is covered by many health insurances. Please feel free to call LindaRD and tell her about your nutrition concerns. You can call her at (925) 855-0150 or e-mail her at lifeweight1@yahoo.com. Also please refer to website www.LindaRD.com for past articles, tips on nutrition, and recipes. Advertorial
Take Care of Your Bladder By Linda Adams, LVN
July is bladder cancer awareness month. The symptoms of bladder cancer may be similar to symptoms of other bladder conditions. It is important to be aware and understand the differences. The most common symptoms of bladder cancer include: • Blood or blood clots in the urine • Pain during urination • Urinating small amounts frequently • Frequent urinary tract infections If you experience any of these symptoms, you should see your doctor who will complete a thorough medical history and examination. You may then be referred to a urologist, a physician who has special training in managing diseases of the bladder. But what if you are just experience urinary urgency or urinary incontinence? Through simple behavior modification you can lessen your symptom’s severity. Here are a few self care tips to help with these very common issues. Regulate your fluid intake with a consistent and constant daily consumption. Many people with bladder control problems reduce the amount of liquids they drink because they fear urinary frequency, urgency, and incontinence.
This practice actually makes those symptoms worse. However, I recommend limiting your intake 2-3 hours before bedtime if nighttime voiding is a problem. Eliminate bladder irritants such as caffeine, carbonated beverages, artificial sweeteners (particularly aspartame), spicy foods, citrus juices and fruits, and alcohol. Also, prevent constipation through use of dietary fiber, fluid intake, and exercise. Smoking cessation and weight reduction are also recommended. Avoid using the bathroom when you do not have an urge, this is called “just in case” voiding and can create your desire for increased frequency. Pelvic floor strengthening, called Kegels, (with or without biofeedback) done daily and correctly can reduce and even prevent certain problems. The recommended number of Kegels vary, but 60-80 per day has been proven to reduce bladder frequency symptoms. In most cases urinary incontinence can be treated and controlled, if not cured. If you are having bladder control problems, see your doctor or seek a specialist in urinary incontinence and bladder dysfunction. Linda Adams, LVN has dedicated her career to helping patients take control of their incontinence. She works with the urologists at Pacific Urology where together they have created a continence program that is specifically designed to reduce and/or eliminate the causes of incontinence. For more information about our Continence Center or to schedule an appointment with Linda, call Walnut Creek: 925-937-7740 or San Ramon: 925-830-1140. Advertorial