Fertilista https://fertilista.dk Genopret din fertilitet naturligt Tue, 10 Dec 2024 13:35:05 +0000 da-DK hourly 1 https://wordpress.org/?v=6.9.4 https://fertilista.dk/wp-content/uploads/2021/03/cropped-fertilista_brun3-32x32.png Fertilista https://fertilista.dk 32 32 3 Things You Should Know When Buying Supplements! https://fertilista.dk/3-things-you-should-know-when-buying-supplements/ https://fertilista.dk/3-things-you-should-know-when-buying-supplements/#respond Mon, 09 Dec 2024 00:11:59 +0000 https://fertilista.dk/?p=3505

Fertility blog

Af Malene Poulter

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3 Things You Should Know When Buying Supplements!

Malene Poulter, 23. may 2020

If you’re like most people who have had negative pregnancy tests month after month, you’ve probably also visited ‘Dr. Google’ and asked what can boost fertility as quickly as possible?

You’ve (maybe) read countless articles about what to eat and what yoga poses are the best. Maybe you’ve heard good stories in Facebook groups and have created your own strategy based on what you hope will also help you get pregnant faster.

 

The problem is that a lot of ‘good advice’ is myths that tend to spread faster than the wind. Other advice may work for some, but have the opposite effect on others, depending on how our underlying fertility and health interact.

 

Worse still, some supplements can actually hinder your fertility! Well, it’s good enough, so I’ll say it again: Some supplements can actually make it harder for you to get pregnant!
So, it’s not surprising if you feel confused by the many conflicting advice you encounter out there, and maybe also feel like you’re fumbling around a bit blind when it comes to the right supplements.

 

It can be super frustrating! Because most of us see ourselves as well-educated, intelligent women who know their stuff from their mistakes and don’t jump on just any bandwagon… but when it comes to supplements, it’s really a jungle for most people!

 

Here are 3 good tips that you can use as a compass in the jungle of supplements:

 

 

1. KNOW THE QUALITY!

Let’s just say it: When it comes to dietary supplements, price usually follows quality, although there are of course (a few) exceptions.
It costs a little more if the nutrients in your dietary supplement are made from good raw materials, are treated as gently as possible in production, have high absorbability, perhaps have a patent on the composition and the evidence is in order. It costs all the way through the supply chain, and this can be seen in the price in stores. Often, you can read a little about the scientific studies that support the effect of the supplement on the manufacturer’s website. Have time and resources been spent on conducting independent studies that show a positive result? Then you can also be reasonably sure that the quality is in order.

 

 

2. AVOID PRODUCT CONTAMINATION

You have probably heard that certain fish oils, for example, are rancid or have heavy metals in the package. This is a very good example of a dietary supplement where it is really important to look out for yourself. The same can be said about the healthy oils that are extracted from plants. For them, they must be protected from sunlight and preferably kept refrigerated. If they are liquid in a bottle instead of in capsules, you usually get more for your money. However, remember to use the oil as soon as possible after opening, and always within the best before date stated on the bottle. This way you ensure that your product is as fresh as possible. If you are in doubt, smell and taste the product. If the smell is heavy and it does not taste fresh, then the product is out immediately. Otherwise, there is a fairly high risk that it will cause inflammation in the body and thus hinder your fertility.

 

 

3. MAKE SURE YOUR BODY CAN ABSORB VITAMINS

For vitamins in particular, it is important to get them in a form that resembles ‘real’ foods as much as possible. There are quite a few supplements on the market in synthetic form, and the body can rarely utilize them very well. Therefore, go for what is popularly called ‘foodstate’. It is not (just) a clever marketing trick to make supplements as ‘foodstate’. There IS a meaning to the madness, as the body can better absorb and use the vitamins if they are in the right composition of amino acids, fat and fiber, depending on the supplement in question. Look at the list of ingredients. Is the product made from real berries, herbs and vegetables?

For some types of supplements, the absorbability is as low as the price, and thus the effect is unfortunately also negligible. Fortunately, there are many scientific studies that demonstrate an effect of certain supplements on fertility. But the effect is often related to your age, your weight, your hormonal balance and your general health. There is therefore no one-size-fits-all when it comes to supplements. This is exactly why I use hair mineral analysis to uncover the individual deficiencies and imbalances that need to be corrected. And no, no two bodies function 100% the same – therefore the path to optimal fertility is always individual. But if you go the route on your own, follow the advice. Make sure there is evidence behind your supplements and that the quality is in order, so that it actually has a positive effect. Otherwise, it is often better to leave them alone.

 

 

Malene underskrift

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Fertility blog

Af Malene Poulter

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Are you overlooking these fertility barriers?

Malene Poulter, 3. jul 2020

Who knows, maybe there are more tests you need to have taken at the doctor? Or maybe you should just pop by the dentist soon? It’s not unlikely that you’ll get the idea after you’ve learned a little more about these 4 fertility barriers, which have unfortunately been a little (a lot) forgotten.

At least I know that before we were finally offered fertility treatment, these 4 fertility barriers were not mentioned with a single word by the doctors. It amazes me a lot, knowing what I know today. And maybe you are today diagnosed with ‘unexplained childlessness’, just like I was? If so, hang in there, even if it gets a bit technical. Because maybe you will find the clue you were just missing in your fertility puzzle.

So make your favorite cup of tea and make yourself comfortable. – Are you ready? The 4 forgotten fertility barriers are here.

FOOD INTOLERANCE

Are you an intolerant person? (That is, to certain foods?) It can be difficult to answer this question precisely, as many of us walk around with an undiscovered food intolerance.

It is difficult to know the symptoms, because food intolerance affects everyone differently.
The most well-known food intolerance is of course celiac disease, where you are intolerant to gluten. Studies have shown that between 5 – 8% of unexplained childless women have underlying problems with gluten intolerance.

The problem with food intolerance is that it creates an overactive immune system that increases inflammation in the body. For example, it can damage the lining of the intestines, making them less effective at absorbing nutrients.
When the body can’t absorb nutrients effectively, it creates a breeding ground for mineral and vitamin deficiencies, which can contribute to fertility problems.

One of the most obvious nutrients that is needed is folate, the absorption of which in the intestine is affected by, for example, celiac disease. The lack of folate creates higher levels of homocysteine, which damages egg quality.
A group of researchers also found that the risk of miscarriage was 9 times higher for women with undetected celiac disease (!) Fortunately, the risk is significantly reduced for these women when they completely exclude gluten from their diet. Although food intolerances are not the first test you should prioritize when you are struggling with fertility, it can make good sense to do it if no other explanations have emerged during your examinations. This is especially true for those of you who have had repeated miscarriages or have family members who have celiac disease. But remember, it is worth getting tested for the whole palette, now that you are in the process.

INSULIN RESISTANCE

You’ve probably heard of insulin resistance as a precursor to diabetes and a problem for those with PCOS. Insulin resistance is a condition that makes it harder for your body to regulate blood sugar. This is typically a problem for those who are overweight, but it can also affect all of us who aren’t exactly elite athletes.

 

You could say that the older you are, and the more sedentary and stressed your lifestyle is, the higher the risk that you have underlying problems with insulin resistance. The condition is quite insidious, as you often do not notice any obvious symptoms in your everyday life.
The problem with insulin resistance is first and foremost that it can have a negative impact on your ovulation, which then becomes irregular or completely absent. Often, irregular menstruation also follows in the wake of insulin resistance.
The condition can be difficult to diagnose precisely, as your blood sugar can behave differently from day to day. This is because it is also affected by the quality of your sleep, the amount of exercise, your stress level, your diet that day, etc. You can possibly get an indication by checking your long-term blood sugar.
The best cure for insulin resistance is to eat uncompromisingly stable blood sugar for a long period, as well as to exercise more and build more muscle mass. The more muscle mass you have, the more effectively you can reduce blood sugar after a meal… And the better exercise works to stabilize it. With the right diet, weight training and exercise, you can kickstart a positive spiral. In addition, it is a really good idea to reduce stress in everyday life, as increased cortisol levels also lead to increased blood sugar levels.

 

LOW FABRIC CHANGE

Even very mild symptoms of hypothyroidism can dramatically reduce your chances of getting pregnant. Hypothyroidism is actually quite common in women who are inexplicably childless and have ovulation problems.

This will often be checked if you have problems with irregular ovulation and before you start fertility treatment. However, it is still good to know that even small deviations from the norm can have a negative impact on your chances of pregnancy, and therefore it may be worth getting tested for it as early as possible in the process?
Women who test positive for the autoimmune form of hypothyroidism (i.e. for elevated anti-thyroid peroxidase (TPO) antibodies) in the blood also have more than twice the risk of miscarriage early in pregnancy, compared to other women. As mentioned, it also takes longer for this group to get pregnant.
The good news is that as soon as you receive treatment for your low metabolism, you have a nearly normal chance of getting pregnant and carrying a healthy pregnancy.

GINGIVITIS

Yes, it is good enough! Although few people know about this connection between gums and fertility. A study from 2011 shows that it takes longer to get pregnant if you suffer from inflammation of the gums, such as gingivitis, which can develop into periodontitis or, in the worst case, periodontal disease. It has also been shown that these gum problems are more common in those who have been trying to get pregnant for a year or more than in women who get pregnant within 6 months to a year.

The reason for this is that the accumulated bacteria in the gums activate the immune system, which can locally create increased inflammation, which then in turn spreads to your circulation and affects the rest of the body, including your fertility.
The studies also show that there is an increased risk of giving birth prematurely. It is believed that this is because the bacteria from the gums find their way into the amniotic fluid, which in turn locally activates the immune system and can thereby initiate labor.
Fortunately, it is quite easy to get these gum problems diagnosed by your dentist. It is also possible to reduce the inflammation quite quickly with the help of flossing, extra good brushing, and extra dental cleanings until the condition is normalized.

 

So those were the 4 rather overlooked fertility barriers. Maybe you suddenly felt like having an extra dental check-up? Or having your metabolic rates, your long-term blood sugar and any food allergies checked? Regardless, I hope it gave you a few new thoughts about what the background to your fertility challenges might be?

These barriers are just a few of the ones I look at when researching your body’s current state and history. It’s also one of the reasons I sometimes ask a client to see the doctor again. I also like to look into previous test results in detail before a session. It would be such a shame to overlook a possible reason for your lack of pregnancy that can be very easily remedied.

 

My method supports your body’s natural ability to rebalance itself, by first and foremost rebalancing your hormones (including your insulin), through optimizing your mineral balance, which in turn acts as a kind of orchestra conductor for both your enzymes, your cells’ ability to produce energy and therefore also for your hormonal balance. Only when your mineral balance has control of the baton is there harmony in the systems.

 

Rebalancing minerals doesn’t work as quickly as taking a pill, but it targets the underlying imbalances and slowly but surely gets your body back on track. It is therefore much more long-term than just treating symptoms.

 

It’s truly amazing what the body can do when it gets the resources it needs.

 

Best regards,
Malene Storm Poulter

Malene underskrift

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]]> https://fertilista.dk/are-you-overlooking-these-fertility-barriers/feed/ 0 Here are the 5 most important things you should avoid if you are going to be pregnant… https://fertilista.dk/here-are-the-5-most-important-things-you-should-avoid-if-you-are-going-to-be-pregnant/ https://fertilista.dk/here-are-the-5-most-important-things-you-should-avoid-if-you-are-going-to-be-pregnant/#respond Sun, 08 Dec 2024 23:43:14 +0000 https://fertilista.dk/?p=3479

Fertility blog

Af Malene Poulter

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Here are the 5 most important things you should avoid
if you are going to be pregnant...

Malene Poulter Jan 1, 2020

1: Underlying inflammation

Anti-inflammatory has become a bit of a buzzword in health circles, and there is hardly a café that does not have an ‘anti-inflammatory’ juice on the menu. There are actually many good reasons for this, but first and foremost we must remember that inflammation is not a problem in itself, and that your body constantly has a degree of inflammation. It is simply impossible to avoid it completely, as it is simply a reaction that occurs in the body when it is in the process of repairing damaged tissue and fighting off uninvited guests, such as bad bacteria, viruses and free radicals. The problem occurs when the body cannot keep up, and too much inflammation occurs over a long period of time. Then the inflammation can become chronic, with unpleasant consequences such as metabolic disorders, premature aging and lifestyle diseases. It actually does not take much deviation in your metabolism before it negatively affects your chances of pregnancy. The good news is that an anti-inflammatory lifestyle can also get your body back on track.

2: Stressing about stress in everyday life
It is almost impossible not to experience some form of stress in everyday life. Especially when you are working on a baby project. Stress in itself is not a problem if it is just short-term stress that you do not think about in detail. Stress only becomes truly problematic if it is long-term stress that you also feel guilty about, for example because you ‘know very well’ that it is unhealthy to stress, or you have promised yourself ‘not to stress’. In that case, long-term stress can take control of your body’s resources, so that there is suddenly no longer a green light for a pregnancy. This happens because the body perceives stress as a reaction to a life-threatening danger that must first and foremost be survived. In this context, reproduction is not on the agenda again until this long-term ‘life-threatening danger’ has passed.

3: Lack of nutrients
Unfortunately, it can be difficult to eat foods that have enough nutrient density with the modern diet that most people eat today. But what you put in your mouth has an impact on your body’s ability to produce a sufficient amount of hormones, and your body’s ability to maintain the right balance between the different hormones during your cycle. It also has a major impact on your own egg quality and your husband’s sperm quality.
Nutrition is therefore important in your preparation for an uncomplicated pregnancy. An example you probably know is your body’s access to folate, which is important for fetal development in early pregnancy. Another example is the body’s status in relation to vitamin C, which has an impact on the cohesion of collagen, and has thus also been shown to be a contributing factor in premature water loss.

4: Fluctuating blood sugar
Many people have tried going sugar-free for a few days or weeks to see if it had an effect on various symptoms. Most people know that sugar in general can be bad for your health. When we talk about blood sugar fluctuations, we go a step further than just talking about refined sugar. We are talking about all the many fast carbohydrates that are converted into sugar in our digestion. They have almost the same effect on blood sugar as white sugar. If we snack on fast carbohydrates between meals every day, our body never really gets a break from the ‘cleaning up’ of high blood sugar, which involves insulin, among other things. This can lead to insulin resistance and inflammatory conditions in the body, which in turn can throw the hormones out of balance.
It is therefore a good idea to ‘train’ your blood sugar with good long breaks between each meal, physical activity and generally maintaining your muscle mass, which is important for the sugar in the blood to have a place to ‘find’.

5: Lack of blood circulation to the uterus
You probably don’t think about it much in everyday life, but your lifestyle has a big impact on how much blood circulation to your uterus there is during the course of a day. That’s why I always ask my clients how many hours they sit down daily. This can give a pretty good indication of how good their blood circulation is in the area.
If there is not good blood circulation, the body has difficulty delivering enough oxygen and nutrients to the cells that will both become healthy and good eggs, and to the cells that will receive the egg when it is fertilized. It’s super frustrating to spend a lot of time and energy eating right and taking all the right supplements if the whole thing doesn’t reach the delivery site.

The astute reader will have probably already discovered that these 5 things actually work together. Do you have fluctuating blood sugar and are you stressed a lot? Yes, then there is good breeding ground for inflammatory conditions in the body. At the same time, stress also affects the blood circulation to your uterus. If you are also lacking some important nutrients, then the stage is really set for you to have a much harder time getting pregnant.

Fortunately, these are all things that can be done. Once you have these 5 things under control, your body will quickly get back on track and find the right balance for a healthy pregnancy.

Give it some thought and look at your daily life: Where are your biggest challenges? What is the one thing you can change to improve fertility the fastest?

Love,
Malene
/Fertilista

Malene underskrift

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]]> https://fertilista.dk/here-are-the-5-most-important-things-you-should-avoid-if-you-are-going-to-be-pregnant/feed/ 0 That’s why your fertility is the most important thing in my world! https://fertilista.dk/thats-why-your-fertility-is-the-most-important-thing-in-my-world/ https://fertilista.dk/thats-why-your-fertility-is-the-most-important-thing-in-my-world/#respond Sun, 08 Dec 2024 23:40:13 +0000 https://fertilista.dk/?p=3468

Fertility blog

Af Malene Poulter

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That's why your fertility is the
most important thing in my world!

Malene Poulter Oct 30, 2020

When we were diagnosed with ‘unexplained infertility’ after 2 years of negative pregnancy tests, I was devastated.

I already knew a lot about nutrition and felt like I had tried EVERYTHING: I ate healthy and organic, got my exercise, took various supplements and had a good handle on my cycle.

 

We now had to consider whether we wanted treatment, and I was terrified at the thought of artificial hormones, needles, and the emotional rollercoaster that would come with it.

 

My trust in the conventional system could also be very low. The only question they asked me during the assessment process was whether I had a stressful job. There was no guidance available in the form of lifestyle changes we could try, or any talk about diet and nutrition. I was honestly shocked by how superficial their approach was.

I therefore also think it was completely nonsensical that they would offer us the process they had as standard without knowing what the real problem was, since we could not get pregnant.

 

So I decided that I would try a completely new strategy that I had come up with myself. I would give it 3 months, and if I didn’t get pregnant, then we would have to start treatment.

 

I put everything into the new strategy, and was surprised to get a positive test already in the first cycle!

Imagine the wild feeling it was, after 2 long years, without the shadow of a tiny positive line no. 2!

 

It went away on its own after a few days, but I was still overjoyed! Finally, there were signs that it might work out one day! I therefore continued undeterred with my new strategy and in the 2nd cycle there was a juicy gain again! 2 cycles in a row with a positive pregnancy test! Completely crazy!

 

Fortunately, it resulted in a healthy pregnancy and a beautiful and healthy little girl, whom we welcomed into our arms on a beautiful December day in 2013.

 

So it wasn’t baby dust or Chinese herbs that saved me. It was a completely pragmatic approach to how my body works, and the sum total of a lot of background knowledge I had gathered over the years about health and what can stand in the way of the body being able to get pregnant.

 

In the midst of the euphoria that we had finally managed to get pregnant, a huge wonder also emerged!  

Why isn’t more being done in public to help childless couples have a healthy pregnancy before treatment is started? Why don’t they look deeper into lifestyle factors than stress alone? Why don’t they talk about the right nutrition when you want to be pregnant?

Not only to get a positive test, but also to have an uncomplicated pregnancy and a healthy and vigorous child. Folic acid and reducing stress factors alone don’t do it. There is plenty of evidence that other measures increase the chances of pregnancy.

 

So I decided to become the missing piece of the puzzle that I wish I had found on my own fertility journey.

Someone who could see the gaps in my own lifestyle in terms of achieving a healthy pregnancy. Someone who understood the feelings that arise when you have only received negative tests month after month. Someone who could guide me through the jungle of diets and supplements so that I didn’t have to spend 200 hours on Google to find my next lifeline, which ended up being money out the window anyway.

 

Since then, knowledge about natural fertility has been my passion, and I have read everything I could get my hands on on the subject. When it comes to natural fertility, the right knowledge and approach can make a huge difference to the outcome.

 

Therefore, it has become my mission to help as many women as possible get a positive pregnancy test.

 

…And that’s why your fertility has become the most important thing in my life!

Malene underskrift

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]]> https://fertilista.dk/thats-why-your-fertility-is-the-most-important-thing-in-my-world/feed/ 0 Are you also not getting enough vitamin S? https://fertilista.dk/are-you-also-not-getting-enough-vitamin-s/ https://fertilista.dk/are-you-also-not-getting-enough-vitamin-s/#respond Sun, 08 Dec 2024 23:31:39 +0000 https://fertilista.dk/?p=3458

Fertility blog

Af Malene Poulter

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Are you also not getting enough vitamin S?

Malene Poulter, Juni 2021

JI had a lovely kick-off session with a new client yesterday. She had answered the initial questionnaires and there was one point that was strikingly similar to the answers that have been ticked off from previous clients on my courses.

This is an important point that almost always turns out to be a challenge.

I have to admit that this is a point where I’m not the best in the class either!

– Can you guess what it is?

…

A little hint: After 24 hours without this, you should not drive!

…

Did you guess it? 

…

Yes, of course I’m talking about sleep !We already know that too little sleep can be a contributing factor to obesity, diabetes and cardiovascular disease , but for some reason, not many people also connect this piece of the puzzle with fertility.

We can’t ignore the fact that sleep IS super important for your fertility , as it has been shown to have an impact on:

  • The body’s ability to fight inflammation
    (…The body always has a certain level of inflammation in the body, but we know that too much inflammation can affect your egg quality!)
  • Your hormonal balance
    (…Most of your hormones are produced primarily at night, and an imbalance in hormones affects your cycle length and is of course really important for your ovulation!)
  • Your ability to handle stress in everyday life
    (…We know that a high level of stress in everyday life can negatively affect fertility, and in addition, it has a negative impact on the body’s resources and your energy!)
  • Increased hunger and reduced ability to feel full
    (…Studies have shown that too little sleep creates an increased risk of choosing unhealthy snacks with fewer nutrients and a high fat and carbohydrate content.
  • Your insulin sensitivity
    (…Reduced insulin sensitivity can, among other things, develop into insulin resistance, which in turn can increase inflammation in the body and affect your ability to ovulate.)
  • The body’s ability to burn fat stores effectively
    (…We know that a high BMI negatively affects fertility. If you are challenged with an elevated BMI, your night’s sleep can be an important key to the desired weight loss!)



One reason is that it is the same part of the brain that regulates the ‘sleep hormone’ melatonin and the ‘wake-up hormone/stress hormone’ cortisol . Too little sleep triggers the brain to produce more cortisol, which can contribute to a decrease in some of the important fertility hormones, such as prolactin, estrogen, LH, FSH and progesterone.

Are you one of those who feels awake at night and tired in the morning?

That pattern could easily be due to too little quality sleep!

A single night without proper sleep has been shown to reduce the body’s production of cortisol in the morning, which is why you may feel like you have difficulty waking up properly .

In turn, the poor night’s sleep also increases cortisol production in the evening, which can make it even more difficult to get to bed at a proper time.  

It can therefore easily develop into a negative spiral, with too late bedtimes and too little quality sleep.

So the question is, should you just get as much sleep as possible?

Studies show that women who get less than 7 hours of sleep each night have a 15% lower chance of getting pregnant in a given cycle than women who get 8 hours.

Conversely, studies also show that women undergoing IVF treatment who get 7-8 hours of sleep have a 25% greater chance of pregnancy than women who get over 9 hours of sleep.

The right amount of sleep for fertility is therefore right around 8 hours of sleep.

To get 8 hours of quality sleep, we need to control the sleep hormone melatonin and our circadian rhythm.

Melatonin is not just a sleep hormone…

…it is actually also a substance that has a very anti-inflammatory effect in the body. Good melatonin production is therefore one of the most effective shortcuts to helping the body achieve better balance.

To increase melatonin production , you can do the following:

  • Go to bed at the same time every night!
    …and preferably no later than 10 p.m.
    A fixed circadian rhythm makes it much easier for the body to fall asleep, and bedtime before midnight has been shown to provide certain benefits for both your immune system and blood pressure.
  • Get at least 20 minutes of sunlight in the morning
    …and preferably before 10 a.m.
    This has been shown to strengthen your circadian rhythm and provide deeper sleep at night.

    TIP     : Grab your morning coffee on the terrace, or have a walk & talk meeting outside if you have the opportunity.
  • Sleep in complete darkness.
    Your melatonin production responds to light, even when we sleep. A very bright environment can therefore negatively affect your sleep.

    TIP:     Blackout curtains in the bedroom can be a great advantage – especially in the summer.
  • Avoid looking at screens such as television and mobile phones after 8 p.m.
    Your production of the sleep hormone melatonin is highest just before bedtime, and blue light inhibits this production. You will therefore feel less tired and may have more difficulty falling asleep.

    TIP: Set your screens to ‘night mode’ after 8 p.m. and get a pair of screen glasses that block blue light.

A good night’s sleep is the foundation for your hormonal balance, your well-being and your fertility. If your bedtime changes a lot from day to day and you often get too little sleep, then improving sleep quality is an easy, cheap and effective measure for most people that can really make a big difference to fertility.

…I’m cheering for you all the way!

Most affectionately

The paintings

 
Malene underskrift

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]]> https://fertilista.dk/are-you-also-not-getting-enough-vitamin-s/feed/ 0 What does the cocktail effect do to your fertility? https://fertilista.dk/what-does-the-cocktail-effect-do-to-your-fertility/ https://fertilista.dk/what-does-the-cocktail-effect-do-to-your-fertility/#respond Sun, 08 Dec 2024 21:11:25 +0000 https://fertilista.dk/?p=3450

Fertility blog

Af Malene Poulter

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What does the cocktail effect do to your fertility?

Malene Storm Poulter, marts 2023

The cocktail effect is the combination effect that occurs in the body when it is exposed to several different chemical substances. In other words, it is the total toxic load your body receives from, among other things, endocrine disruptors, PFAS, heavy metals, pesticides and air pollution. We know that these substances have a negative impact on both your general health and your fertility.

It’s not exactly a ‘feel-good’ topic I’ve chosen here, but it’s an important piece for your fertility.

So read on and learn a little more about some of the chemicals that may be in your daily chemical cocktail. – And remember that the body can handle a lot of things as long as it has the resources to do so.

We start with PFAS , as it is currently in the news. This is because high concentrations of PFAS have been found in organic eggs. The high levels probably come from the fishmeal added to the feed to ensure that the hens get enough protein.

PFAS are a group of synthetic fluorine-containing chemicals that have documented endocrine disrupting effects and can lead to reduced fertility and birth defects. A study has shown a clear link between prenatal exposure to PFAS and lower total sperm count and reduced sperm motility in young men.

From July 1, 2020, cardboard, food and baking paper with added fluorine substances were banned in Denmark, but PFAS are still found in frying pans, dental floss, cosmetics, skin creams, paints, impregnated textiles and shoes. Politicians are currently working to have the substances banned in the EU.

In addition, we have bisphenols in our cocktail, which are a whole group of problematic substances. Bisphenol A (BPA) is the best known and most studied. BPA is an endocrine disruptor and can be found in many places, including textiles, cans, plastic containers, water containers and toys.

In 2020, a ban on BPA in receipts came into effect in the EU. Receipts have previously been printed on thermal paper, which contains bisphenol A. Unfortunately, it now appears that the new receipts contain another bisphenol, namely bisphenol S. It is suspected to be similarly problematic.

In food, it is particularly pesticides that we need to be aware of. Pesticides have been well studied, and we know that they generally have a negative effect on fertility. In small children and fetuses, it affects, among other things, brain development.

A study has shown that women undergoing fertility treatment had a lower chance of becoming pregnant if they consumed a certain amount of pesticides through their diet.

You could simply register a difference in the chances of pregnancy if the women ate conventional fruit and vegetables, rather than organic. This is in line with previous animal studies that have shown the same effect. On the other hand, pesticides do not accumulate in the body, and you can therefore ‘detoxify’ the body of most pesticides by eating organic.

Another substance worth noting in our cocktail is the dye titanium dioxide (E171). The substance accumulates in the body and is suspected of destroying our genetic material. Although the EU has decided to phase out the substance in foods, you can unfortunately still find it in a wide range of products. It is still legal if they were produced before the ban came into effect. Unfortunately, you can also find them in dietary supplements – including those made for pregnant women.

We are also exposed daily to some toxic metals that are poisonous to the body. Most people are familiar with mercury, which is found in old-fashioned fillings in teeth. It also accumulates in larger predatory fish such as tuna. Some others we are particularly exposed to are cadmium, lead, aluminum and arsenic.

What they all have in common is that they resemble other minerals that our bodies need. They can therefore ‘take the place’ of other minerals in various enzyme processes, and accumulate in fatty tissue, bones and other places where the body can hide them away.

Accumulation of toxic metals in the body has been shown to have a major impact on women’s fertility and egg quality.

A new study published in Science and the Total Environment, January 2023, shows a linear correlation between the presence of toxic metals in the ovaries and the development of endometriosis.

Another study from 2021 shows a link between exposure to arsenic and lead and the risk of developing PCOS.

One of the best things you can do to avoid the accumulation of toxic metals in your body is to make sure you are well-stocked with the minerals your body needs. That way, the toxic metals can’t easily take the place of the ‘right’ minerals in your body.

Even if you do everything you can to avoid toxic exposure, it is unfortunately impossible to completely avoid them in your everyday life.

But you still achieve some effect by limiting your exposure to these chemicals, so that the cocktail effect is reduced in your body and on your fertility.

Therefore, here are 10 tips on how you can limit the effect of your everyday cocktail:

1) Eat organic – and avoid eating large predatory fish, such as tuna.

2) Avoid wrapping your acidic and salty foods in foil.

3) Choose preserved food in cardboard or glass containers rather than canned.

4) Eat a varied diet in general so that you avoid getting too much exposure to the same substances every day.

5) Always wash your new clothes and textiles before using them.

6) Go for the good brands; Swan label, Asthma & allergy label and Oeko-tex.

7) Use the ‘Kemi-luppen’ app when buying cosmetics and skincare. Look for the ‘green flask’.

8) Always say no to your receipt in the store if you don’t want your item to be exchanged.

9) Keep dust down and air out twice a day. This will reduce your exposure to PFAS and other chemicals from furniture, paint, carpets, etc.

10) Check the water quality where you live and consider whether you should install a water filter or use a filter pitcher for your drinking water.

In addition to these measures, the usual health recommendations also help strengthen your body’s natural detoxification processes; drink plenty of (clean) water, get 8 hours of quality sleep, engage in moderate exercise, sweat regularly, get enough fiber in your diet – and consider taking additional high-quality supplements.

It is difficult to know exactly where we stand on the scale in relation to toxic load, as blood tests to detect, for example, PFAS levels in the blood are quite expensive and not exactly offered to everyone in the Danish healthcare system.

I therefore always use hair mineral analyses to get a clue as to where the values of the toxic metals lie in my clients. 

The analysis can also show whether there is enough of the important minerals for fertility such as selenium, magnesium and boron. This way we can both take care of any nutritional deficiencies and at the same time look at whether there is any hidden toxic load that we can do something about before you get pregnant.

Important note here at the end!

If you feel like doing something extra to cleanse your body of toxic load, you should do it well in advance of a possible pregnancy. A good cleanse will temporarily result in higher levels of toxic substances in the blood, which can then migrate to the fetus – which is unfortunately extra vulnerable to toxic load.

If you have questions about the cocktail effect and fertility, or would like to hear more about your options for getting my help, book an appointment for a nice chat with me HERE , or send me an email at malene@fertilista.dk .

I’m here to help you!

Most affectionately

The paintings

 

PS: If you would like to know which supplements I generally recommend for fertility, you can download a good guide HERE .

 

 Selected sources and links:

Kajsa Ugelvig Petersen et al., PFAS and male reproduction: Potential effect of exposure in fetal life and early adulthood , Environment and Health, Vol. 28, No. 2, September 2022.

Fei C, et al. Maternal levels of perfluorinated chemicals and subfecundity. Hum Reprod. 2009 May;24(5):1200-5. doi: 10.1093/humrep/den490. Epub 2009 Jan 28. PMID: 19176540.

Chiu YH et al. Association Between Pesticide Residue Intake From Consumption of Fruits and Vegetables and Pregnancy Outcomes Among Women Undergoing Infertility Treatment With Assisted Reproductive Technology . JAMA Intern Med. 2018 Jan 1;178(1):17-26. doi: 10.1001/jamainternmed.2017.5038. PMID: 29084307; PMCID: PMC5814112.


Sharma P, et al. Potential environmental toxicant exposure, metabolizing gene variants and risk of PCOS-A systematic review . Reprod Toxicol. 2021 Aug;103:124-132. doi: 10.1016/j.reprotox.2021.06.005. Epub 2021 Jun 11. PMID: 34126208.

Liang C, et al. Exposure to multiple toxic metals and polycystic ovary syndrome risk: Endocrine disrupting effect from As, Pb and Ba . Sci Total Environ. 2022 Nov 25;849:157780. doi: 10.1016/j.scitotenv.2022.157780. Epub 2022 Aug 2. PMID: 35926607.

Heath JC, et al. Dietary selenium protects against selected signs of aging and methylmercury exposure . Neurotoxicology. 2010 Mar;31(2):169-79. doi: 10.1016/j.neuro.2010.01.003. Epub 2010 Jan 14. PMID: 20079371; PMCID: PMC2853007.

Newland MC, Paletz EM, Reed MN. Methylmercury and nutrition: adult effects of fetal exposure in experimental models. Neurotoxicology. 2008 Sep;29(5):783-801. doi: 10.1016/j.neuro.2008.06.007. Epub 2008 Jul 5. PMID: 18652843; PMCID: PMC2659504.

Shen L, et al. The association between exposure to multiple toxic metals and the risk of endometriosis: Evidence from the results of blood and follicular fluid. Sci Total Environ. 2023 Jan 10;855:158882. doi: 10.1016/j.scitotenv.2022.158882. Epub 2022 Sep 22. PMID: 36155031.

Long-term effects of prenatal pesticide exposure, Pesticide research from the Danish Environmental Protection Agency no. 140, 2012.

https://taenk.dk/kemi/bolig-og-fritid/pfas-derfor-er-fluorstoffer-problematiske

https://taenk.dk/kemi/foedevarer-og-koekken/bisphenol-derfor-er-stoffet-uosensket

https://www.dn.dk/nyheder/professor-hold-dig-fra-ikke-okologisk-frugt-nar-du-vil-vaere-gravid/

https://www2.mst.dk/udgiv/publikationer/2012/06/978-87-92779-71-7.pdf

https://samvirke.dk/artikler/pesticider-det-fik-vi-ogsaa-i-gaar

 
 
Malene underskrift

Also try...

]]> https://fertilista.dk/what-does-the-cocktail-effect-do-to-your-fertility/feed/ 0 Hvad gør cocktail-effekten ved din fertilitet? https://fertilista.dk/x-nyt-blogindlaeg-er-der-ikke-flere-tryk-ea-duplicator/ https://fertilista.dk/x-nyt-blogindlaeg-er-der-ikke-flere-tryk-ea-duplicator/#respond Mon, 27 Mar 2023 11:57:41 +0000 https://fertilista.dk/?p=2601

Blog om fertilitet

Af Malene Poulter

< Tilbage til blog

Hvad gør cocktail-effekten ved din fertilitet?

Malene Storm Poulter, marts 2023

Cocktail-effekten er kombinations-effekten der sker i kroppen, når den udsættes for flere forskellige kemiske stoffer. Det er med andre ord den samlede toksiske belastning din krop får fra bl.a. hormonforstyrrende stoffer, PFAS, tungmetaller, pesticider og luftforurening. Vi ved at disse stoffer har en negativ indvirkning på både dit generelle helbred og din fertilitet.

Det er ikke ligefrem et ‘feel-good-emne’ jeg har valgt her, men det er en vigtig brik for din fertilitet.

Så læs videre og bliv lidt klogere på nogle af de kemiske stoffer, der kan være i din daglige kemi-cocktail. – Og husk samtidigt på at kroppen kan håndtere rigtigt mange ting, når blot den får ressourcerne til det.

Vi lægger ud med PFAS, da det er høj-aktuelt i medierne lige nu. Det er det, fordi der er blevet fundet for høje koncentrationer af PFAS i økologiske æg. De høje værdier stammer sandsynligvis fra det fiskemel, der er tilsat foderet, for at sikre at hønerne får nok protein.

PFAS er en gruppe af syntetiske flour-stoffer, der har dokumenterede hormonforstyrrende effekter og kan føre til nedsat frugtbarhed og fosterskader. En undersøgelse har vist en klar sammenhæng mellem udsættelse for PFAS i fosterlivet og et lavere totalt antal sædceller og nedsat mobilitet i sædcellerne hos unge mænd.

Fra 1. juli 2020 blev pap, mad- og bagepapir med tilsatte fluorstoffer forbudt i Danmark, men PFAS findes stadig i stegepander, tandtråd, kosmetik, hudcreme, maling, imprægnerede tekstiler og sko. Politikerne arbejder lige nu på at få stofferne forbudt i EU.

Derudover har vi bisphenoler i vores cocktail, som er en hel gruppe af problematiske stoffer. Bisphenol A (BPA) er den mest kendte og undersøgte. BPA er hormonforstyrrende og kan findes mange steder bl.a. i tekstiler, konservesdåser, plastbeholdere, vandbeholder og legetøj.

I 2020 trådte et forbud mod BPA i kasseboner i kraft i EU. Boner har førhen været trykt på termopapir, som indeholder bisphenol A. Desværre ser det nu ud til, at de nye boner indeholder en anden bisphenol, nemlig bisphenol S. Den er mistænkt for at være tilsvarende problematisk.

I maden er det især pesticider, vi skal være opmærksomme på. Pesticider er efterhånden godt undersøgt, og vi ved de generelt har en negativ effekt på fertiliteten. Hos små børn og fostre påvirker det bl.a. hjernens udvikling.

En undersøgelse har vist, at kvinder i fertilitetsbehandling havde mindre chance for at blive gravide, hvis de indtog en vis mængde pesticider gennem kosten.

Man kunne simpelthen registrere en forskel i graviditetschancerne, hvis kvinderne spiste konventionel frugt og grønt, frem for økologisk. Dette er på linje med tidligere dyreforsøg, der har vist samme effekt.

 Til gengæld ophobes pesticider ikke i kroppen, og du kan derfor ‘afgifte’ kroppen for de fleste pesticider ved at spise økologisk.

Et andet stof, der er værd at bemærke i vores cocktail, er farvestoffet titaniumdioxid (E171). Stoffet ophobes i kroppen og mistænkes for at ødelægge vores arvemateriale. Selvom EU har besluttet at udfase stoffet i fødevarer, kan du desværre stadig finde det i en lang række produkter. Det er nemlig stadig lovligt, hvis de blev produceret før forbuddet trådte i kraft. Du finder dem desværre også i kosttilskud – inklusive i dem, der er lavet til gravide.

Vi udsættes også dagligt for nogle toksiske metaller, der er giftige for kroppen. De fleste kender til kviksølv, der findes i de gammeldags plomber i tænderne. Det ophobes også i de større rovfisk som f.eks. tun. Nogle andre vi især udsættes for er f.eks. cadmium, bly, aluminium og arsen.

Fælles for dem alle er, at de minder om andre mineraler, som vores kroppe skal bruge. De kan derfor ‘tage pladsen’ fra andre mineraler i forskellige enzymprocesser, og ophobe sig i fedtvævet, knoglerne og andre steder, hvor kroppen kan gemme dem væk.

Ophobning af toksiske metaller i kroppen har vist sig at have stor betydning for kvinders fertilitet og ægkvalitet.

Et nyt studie udgivet i Science and the Total Environment, Januar 2023, viser en lineær sammenhæng mellem tilstedeværelsen af toksiske metaller i æggestokkene og udviklingen af endometriose.

Et andet studie fra 2021 viser en sammenhæng mellem eksponering for arsen og bly og risikoen for udvikling af PCOS.

En af de bedste ting du kan gøre, for at undgå ophobning af toksiske metaller i kroppen, er at sørge for, at du er godt fyldt op med de mineraler, som kroppen skal bruge. På den måde kan de toksiske metaller ikke så nemt tage pladsen fra de ‘rigtige’ mineraler i kroppen.

Selvom du gør alt du kan for at undgå toksisk belastning, så er det desværre umuligt at undgå dem helt i din hverdag.

Men alligevel opnår du en vis effekt ved at begrænse din udsættelse for disse kemiske stoffer, så cocktail-effekten mindskes i din krop og på din fertilitet.

Derfor får du her 10 gode råd til, hvordan du kan begrænse effekten af din hverdags-cocktail:

 

1) Spis økologisk – og undgå at spise store rovfisk, som f.eks. tun.

2) Undgå at pakke dine sure og salte fødevarer ind i sølvpapir.

3) Vælg konserveret mad i pap eller på glas frem for på dåse.

4) Spis generelt varieret, så du undgår at få meget belastning af de samme stoffer hver dag.

5) Vask altid dit nye tøj og tekstiler inden du tager dem i brug.

6) Gå efter de gode mærker; Svanemærket, Astma & allergi-mærket og oeko-tex.

7) Brug appen ‘Kemi-luppen’ når du køber kosmetik og hudpleje. Gå efter ‘grøn kolbe’.

8) Sig altid nej tak til din bon i butikken, hvis ikke din vare skal kunne byttes.

9) Hold støvet nede og luft ud 2 gange dagligt. Så mindsker du din udsættelse for PFAS og andre kemiske stoffer fra møbler, maling, tæpper etc.

10) Tjek vandkvaliteten hvor du bor og overvej, om du bør installere et vandfilter eller bruge en filterkande til dit drikkevand.

Ud over disse tiltag, så hjælper de helt almindelige anbefalinger for sundheden også med at styrke din krops naturlige afgiftningsprocesser; 
drik rigeligt med (rent) vand, få 8 timers kvalitets-søvn, dyrk moderat motion, sved jævnligt, få nok fibre i din kost – og overvej at tage ekstra kosttilskud i en god kvalitet.

Det er svært helt præcist at vide, hvor vi ligger på skalaen i forhold til toksisk belastning, da blodprøver til at påvise f.eks. PFAS-niveau i blodet er ret dyre og ikke ligefrem tilbydes alle i det danske sundhedsvæsen.

Jeg bruger derfor altid hårmineral analyser for at få et fingerpeg om, hvor værdierne af de toksiske metaller ligger hos mine klienter. 

Analysen kan også vise om der er tilstrækkeligt af de vigtige mineraler for fertiliteten som f.eks. selen, magnesium og bor. 
På den måde får vi både taget hånd om eventuelle næringsmangler, og samtidigt kigget på om der gemmer sig toksisk belastning, som vi kan gøre noget ved, inden du bliver gravid.

Vigtig note her til sidst!

Får du lyst til at gøre noget ekstra for at udrense kroppen for toksisk belastning, så skal du gøre det i god tid inden en evt. graviditet. En god udrensning vil nemlig give forbigående højere værdier af toksiske stoffer i blodet, som dernæst kan vandre over i fosteret – som jo desværre er ekstra sårbar i forhold til toksisk belastning.

Har du spørgsmål til cocktail-effekten og fertilitet, eller vil du gerne høre mere om dine muligheder for at få min hjælp, så book en tid til en hyggelig snak med mig HER, eller send en mail til mig på malene@fertilista.dk.

Jeg er her for at hjælpe dig!

Kærligst

Malene


PS: Hvis du gerne vil vide hvilke kosttilskud, jeg generelt anbefaler for fertiliteten, så kan du hente en god guide HER.

 

 

 

Udvalgte kilder og links:

Kajsa Ugelvig Petersen et al., PFAS og mandlig reproduktion: Potentiel effekt af eksponering i fosterlivet og den tidlige voksenalder, Miljø og sundhed 28. årgang, nr. 2, september 2022.

Fei C, et al. Maternal levels of perfluorinated chemicals and subfecundity. Hum Reprod. 2009 May;24(5):1200-5. doi: 10.1093/humrep/den490. Epub 2009 Jan 28. PMID: 19176540.

Chiu YH et al. Association Between Pesticide Residue Intake From Consumption of Fruits and Vegetables and Pregnancy Outcomes Among Women Undergoing Infertility Treatment With Assisted Reproductive Technology. JAMA Intern Med. 2018 Jan 1;178(1):17-26. doi: 10.1001/jamainternmed.2017.5038. PMID: 29084307; PMCID: PMC5814112.


Sharma P, et al. Potential environmental toxicant exposure, metabolizing gene variants and risk of PCOS-A systematic review. Reprod Toxicol. 2021 Aug;103:124-132. doi: 10.1016/j.reprotox.2021.06.005. Epub 2021 Jun 11. PMID: 34126208.

Liang C, et al. Exposure to multiple toxic metals and polycystic ovary syndrome risk: Endocrine disrupting effect from As, Pb and Ba. Sci Total Environ. 2022 Nov 25;849:157780. doi: 10.1016/j.scitotenv.2022.157780. Epub 2022 Aug 2. PMID: 35926607.

Heath JC, et al. Dietary selenium protects against selected signs of aging and methylmercury exposure. Neurotoxicology. 2010 Mar;31(2):169-79. doi: 10.1016/j.neuro.2010.01.003. Epub 2010 Jan 14. PMID: 20079371; PMCID: PMC2853007.

Newland MC, Paletz EM, Reed MN. Methylmercury and nutrition: adult effects of fetal exposure in experimental models. Neurotoxicology. 2008 Sep;29(5):783-801. doi: 10.1016/j.neuro.2008.06.007. Epub 2008 Jul 5. PMID: 18652843; PMCID: PMC2659504.

Shen L, et al. The association between exposure to multiple toxic metals and the risk of endometriosis: Evidence from the results of blood and follicular fluid. Sci Total Environ. 2023 Jan 10;855:158882. doi: 10.1016/j.scitotenv.2022.158882. Epub 2022 Sep 22. PMID: 36155031.

Langtidseffekter af prænatal pesticideksponering, Bekæmpelsesmiddelforskning fra Miljøstyrelsen nr. 140, 2012.

https://taenk.dk/kemi/bolig-og-fritid/pfas-derfor-er-fluorstoffer-problematiske

https://taenk.dk/kemi/foedevarer-og-koekken/bisphenol-derfor-er-stoffet-uoensket

https://www.dn.dk/nyheder/professor-hold-dig-fra-ikke-okologisk-frugt-nar-du-vil-vaere-gravid/

https://www2.mst.dk/udgiv/publikationer/2012/06/978-87-92779-71-7.pdf

https://samvirke.dk/artikler/pesticider-det-fik-vi-ogsaa-i-gaar

 

Malene underskrift

Prøv også...

]]> https://fertilista.dk/x-nyt-blogindlaeg-er-der-ikke-flere-tryk-ea-duplicator/feed/ 0 Får du heller ikke nok S-vitamin? https://fertilista.dk/faar-du-heller-ikke-nok-s-vitamin/ https://fertilista.dk/faar-du-heller-ikke-nok-s-vitamin/#respond Fri, 04 Jun 2021 09:16:00 +0000 https://fertilista.dk/?p=2253

Blog om fertilitet

Af Malene Poulter

< Tilbage til blog

Får du heller ikke nok S-vitamin?

Malene Poulter, Juni 2021

Jeg havde i går en dejlig opstarts-session med en ny klient. Hun havde svaret på de indledende spørgeskemaer og der var ét punkt, der til forveksling lignede de svar, som er tikket ind fra tidligere klienter på mine forløb.

Det er et vigtigt punkt, der stort set altid bon’er ud som en udfordring.

Jeg må krybe til korset og indrømme, at det er et punkt, hvor jeg heller ikke selv er den dygtigste i klassen!

– Kan du gætte hvad det er?

 

…

 

En lille ledetråd: Efter 24 timer uden dette, bør du ikke køre bil!

 

…

 

Har du gættet det? 

 

…

 

Ja, det er naturligvis søvn jeg taler om! 🙂

 

Vi ved i forvejen, at for lidt søvn kan være medvirkende årsag til fedme, diabetes og hjertekar sygdomme, men af en eller anden grund, så er der ikke ret mange, der også forbinder denne brik i puslespillet med fertiliteten.

 

Vi kommer altså ikke uden om, at søvn ER super vigtig for din fertilitet, da det har vist sig at have en betydning for:

  • Kroppens evne til at bekæmpe inflammation
    (…Kroppen har altid et vis niveau af inflammation i kroppen, men vi ved at for meget inflammation kan påvirke din ægkvalitet!)

  • Din hormonbalance
    (…De fleste af dine hormoner produceres primært om natten, og en ubalance i hormonerne påvirker din cykluslængde og er naturligvis rigtigt vigtig for din ægløsning!)

  • Din evne til at håndtere stress i hverdagen
    (…Vi ved at et højt niveau af stress i hverdagen kan påvirke fertiliteten negativt, og der ud over har det en negativ indvirkning på kroppens ressourcer og dit overskud!)

  • Øget sultfornemmelse og mindsket evne til at føle dig mæt
    (…Undersøgelser har vist, at for lidt søvn skaber en øget risiko for at vælge usunde mellemmåltider med færre næringsstoffer og med et højt fedt og kulhydratindhold.

  • Din insulinfølsomhed
    (…En nedsat insulinfølsomhed, kan bl.a. udvikle sig til insulinresistens, som igen kan øge inflammationen i kroppen og påvirke din evne til at få ægløsning.)

  • Kroppens evne til at forbrænde fedtdepoterne effektivt
    (…Vi ved at et for højt BMI påvirker fertiliteten i negativ retning. Er du udfordret med et forhøjet BMI, kan din nattesøvn være en vigtig nøgle til det ønskede vægttab!)


En af årsagerne er, at det er den samme del af hjernen, der regulerer ’søvnhormonet’ melatonin og ’opvågningshormonet /stresshormonet’ kortisol. For lidt søvn trigger hjernen til at producere mere kortisol, hvilket kan medvirke et fald i nogle af de vigtige fertilitets-hormoner, som prolaktin, østrogen, LH, FSH og progesteron.

 

Er du en af dem, der føler sig vågen om aftenen og træt om morgenen?

Det mønster kan sagtens være grundet for lidt kvalitets-søvn!

En enkelt nat uden ordentligt søvn, har nemlig vist sig at reducere kroppen produktionen af kortisol om morgenen, hvilket er grunden til, at du kan have følelsen af, at du har svært ved at vågne ordentligt.

Til gengæld giver den dårlige nattesøvn samtidigt en øget kortisol-produktion om aftenen, hvilket kan gøre det endnu sværere at komme i seng i ordentlig tid.  

Det kan derfor let udvikle sig til en negativ spiral, med for sene sengetider og for lidt kvalitetssøvn.


Så er spørgsmålet jo så, om man så bare skal have så meget søvn som muligt?

Her viser undersøgelser at kvinder, der får mindre end 7 timers søvn hver nat har 15% mindre chance for at blive gravid i en given cyklus, end de kvinder, der får 8 timer.

Omvendt viser undersøgelser også, at kvinder, der gennemgår IVF behandling og får 7 – 8 timers søvn har 25% større chance for graviditet end de kvinder, der fik over 9 timers søvn.

Den rette mængde søvn for fertiliteten ligger altså lige omkring de 8 timers søvn.

For at få 8 timers kvalitets-søvn, skal vi have styr på søvnhormonet melatonin og vores døgnrytme.


Melatonin er ikke bare et søvnhormon…

…det er faktisk også et stof, der virker meget antiinflammatorisk i kroppen. En god melatonin produktion er derfor en af de mest effektive genveje til at hjælpe kroppen i bedre balance.

For at øge produktionen af melatonin, kan du gøre følgende:

 

  • Gå i seng på samme tidspunkt hver aften!
    …og meget gerne senest kl. 22.
    En fast døgnrytme gør det langt lettere for kroppen at falde i søvn, og sengetid før kl. 24.00, har vist sig at give visse fordele for både dit immunforsvar og blodtrykket.

  • Få mindst 20 minutters sollys om formiddagen
    …og gerne før kl. 10.
    Dette har vist sig at styrke din døgnrytme og give en dybere søvn om natten.

    TIP    : Snup morgenkaffen på terrassen, eller tag et walk & talk møde udenfor, hvis du har mulighed for det.

  • Sov i komplet mørke.
    Din melatoninproduktion reagerer på lys, også når vi sover. Et meget lyst miljø, kan derfor påvirke din søvn negativt.

    TIP:     Det kan være en stor fordel med mørklægningsgardiner i soveværelset – især om sommeren.

  • Undgå at se på skærme som fjernsyn og mobil efter kl. 20.00.
    Din produktion af søvnhormonet melatonin er højest lige inden sengetid, og det blå lys hæmmer denne produktion. Du får derfor mindre træthedsfornemmelse, kan have sværere ved at falde i søvn.

    TIP: Indstil dine skærme til ’aftentilstand’ efter kl. 20, og anskaf dig et par skærmbriller, der blokerer det blå lys.

 


En god nattesøvn er fundamentet for din hormonbalance, dit velvære og din fertilitet. Hvis din sengetid skifter meget fra dag til dag og du ofte får for lidt søvn, så en forbedret søvn-kvalitet for de fleste et nemt, billigt og effektivt greb, der virkeligt kan gøre en stor forskel for fertiliteten.

…Jeg hepper på dig hele vejen!

 

Kærligst

Malene

 

Malene underskrift

Prøv også...

Christina
1:1 forløb
]]> https://fertilista.dk/faar-du-heller-ikke-nok-s-vitamin/feed/ 0 Derfor er din fertilitet det vigtigste i min verden! https://fertilista.dk/derfor-er-din-fertilitet-det-vigtigste-i-min-verden/ https://fertilista.dk/derfor-er-din-fertilitet-det-vigtigste-i-min-verden/#respond Mon, 15 Feb 2021 12:01:32 +0000 https://fertilista.dk/?p=1157

Blog om fertilitet

Af Malene Poulter

< Tilbage til blog

Derfor er din fertilitet det
vigtigste i min verden!

Malene Poulter 30. okt 2020

Da vi fik diagnosen ’uforklarligt barnløs’ efter 2 år med negative graviditetstests, var jeg knust.

Jeg vidste ellers allerede en hel del om ernæring og følte jeg havde prøvet ALT: Spiste sundt og økologisk, fik min motion, tog diverse kosttilskud og havde godt styr på cyklus.

Vi skulle nu overveje, om vi ville i behandling, og jeg var skrækslagen ved tanken om kunstige hormoner, nåle og den følelsesmæssige rutsjebanetur, der ville følge med.

Min tiltro til det konventionelle system kunne efterhånden også ligge på et meget lille sted. Det eneste spørgsmål de stillede mig i udredningsforløbet var, om jeg havde et stressende job. Der var ingen vejledning at hente i form af livsstilsændringer vi kunne prøve, eller nogen tale om kost og ernæring. Jeg var ærligt talt rystet over, hvor overfladisk deres tilgang var.

Jeg synes derfor også det var totalt useriøst, at de ville tilbyde os den proces, de havde som standard, uden at vide, hvad der reelt var problemet, siden vi ikke kunne blive gravide.

Jeg besluttede derfor, at jeg ville prøve en helt ny strategi, som jeg selv var kommet i tanke om. Jeg ville give det 3 måneder, og lykkedes det ikke at blive gravid, så måtte vi starte behandling.

Jeg satte alt ind på den nye strategi, og stod forundret med en positiv test allerede i første cyklus!

Forestil dig den vilde følelse det var, efter lange 2 år, uden skyggen af en lillebitte positiv streg nr. 2!

Det gik dog i sig selv igen efter et par dage, men jeg var stadig himmelhenrykt! Endeligt var der tegn på, at det nok skulle kunne lykkedes en dag! Jeg fortsatte derfor ufortrødent med min nye strategi og 2. cyklus var der saftsuseme gevinst igen! 2 cyklus i streg med en positiv graviditetstest! Fuldstændigt vanvittigt!

Det blev heldigvis til en sund graviditet og en skøn og rask lille pige, som vi fik i vores arme en smuk decemberdag i 2013.

Det var altså ikke babystøv eller kinesiske urter, der blev min redning. Det var en helt pragmatisk tilgang til hvordan min krop fungerer, og den samlede sum af en masse baggrundsviden jeg havde samlet gennem årene om sundhed, og hvad der kan stå i vejen for at kroppen kan blive gravid.

Midt i lykkerusen over, at det endeligt var lykkedes os at blive gravide, dukkede der også en kæmpe undren op!  

Hvorfor gøres der ikke mere i offentligt regi, for at hjælpe barnløse par til en sund graviditet, inden behandling startes op? Hvorfor kigger de ikke dybere i livsstilsfaktorer end stress alene? Hvorfor taler de ikke om den rigtige ernæring, når man gerne vil være gravid?

Ikke kun for at få en positiv test, men jo også for at få en ukompliceret graviditet og et sundt og raskt barn. Folsyre og reducering af stress-faktorer gør det ikke alene. Der er masser af evidens for, at andre tiltag øger chancerne for en graviditet.

Jeg besluttede derfor at blive den manglende brik i puslespillet, som jeg ville ønske, jeg selv havde mødt på min egen fertilitetsrejse.

Én, som kunne se de huller, der var i min egen livsstil, i forhold til at opnå en sund graviditet. Én som forstod de følelser, der dukker op, når man måned efter måned udelukkende har fået negative tests. Èn, som kunne guide mig igennem junglen af kost og tilskud, så jeg ikke behøvede at bruge 200 timer på google, for at finde min næste redningsplanke, som så alligevel endte med at være penge ud af vinduet.

Siden da har viden om naturlig fertilitet været min passion, og jeg har læst alt hvad jeg kunne få fingrene i om emnet. Når det kommer til naturlig fertilitet, kan den rigtige viden og tilgang nemlig gøre en kæmpe forskel for resultatet.

Derfor er det blevet min mission, at hjælpe så mange kvinder som overhovedet muligt til en positiv graviditetstest.

…Og derfor er din fertilitet blevet det vigtigste i mit liv!

Malene underskrift

Prøv også...

]]> https://fertilista.dk/derfor-er-din-fertilitet-det-vigtigste-i-min-verden/feed/ 0 Her er de 5 vigtigste ting du skal undgå, hvis du vil være gravid… https://fertilista.dk/blogindlaeg-2-fertilitet/ https://fertilista.dk/blogindlaeg-2-fertilitet/#respond Fri, 30 Oct 2020 20:25:13 +0000 https://fertilista.dk/?p=996

Blog om fertilitet

Af Malene Poulter

< Tilbage til blog

Her er de 5 vigtigste ting du skal undgå,
hvis du skal være gravid...

Malene Poulter 1. jan 2020

1: Underliggende inflammation

Anti-inflammatorisk er blevet lidt et buzz-word i helsekredse, og der er snart ikke en café, der ikke har en ’anti-inflammatorisk’ juice på menuen. Det er der faktisk mange gode grunde til, men først og fremmest skal vi huske, at inflammation ikke er et problem i sig selv, og at din krop hele tiden har en grad af inflammation. Det er simpelthen umuligt at undgå helt, da det blot er en reaktion, der sker i kroppen, når den er i gang med at reparere beskadiget væv og bekæmpe ubudne gæster, så som dårlige bakterier, vira og frie radikaler. Problemet sker, når kroppen ikke kan følge med, og der opstår for meget inflammation over længere tid. Så kan inflammationen blive kronisk, med kedelige følgevirkninger som forstyrrelse i stofskiftet, tidlig aldring og livsstilssygdomme. Der skal faktisk ikke ret megen afvigelse til i dit stofskifte, før det påvirker dine graviditetschancer negativt. Den gode nyhed er så, at en anti-inflammatorisk livsstil dermed også kan få din krop tilbage på sporet igen.

2: At stresse over stress i hverdagen
Det er næsten umuligt ikke at opleve en form for stress i hverdagen. Især når du er i gang med projekt baby. Stress i sig selv er ikke noget problem, hvis det blot er kortvarigt stress, som du ikke tænker nærmere over. Stress bliver først virkeligt problematisk, hvis det er længerevarende stress, som du i øvrigt får dårlig samvittighed over, f.eks. fordi du ’godt ved’ at det er usundt at stresse, eller du har lovet dig selv ’ikke at stresse’. I det tilfælde kan længerevarende stress tage styringen over dine ressourcer i kroppen, så der pludseligt ikke længere er grønt lys for en graviditet. Det sker fordi kroppen opfatter stress som en reaktion på en livstruende fare, som først og fremmest skal overleves. I den forbindelse er reproduktion ikke på agendaen igen, før denne langvarige ’livstruende fare’, er drevet over.

3: Mangel på næringsstoffer
Desværre kan det være svært at spise fødevarer, der har nok næringstæthed med den moderne kost de fleste spiser i dag. Men det du putter i munden har indflydelse på din krops evne til at producere en tilstrækkelig mængde af hormoner, og kroppens evne til at opretholde den rigtige balance mellem de forskellige hormoner i løbet af din cyklus. Det har også stor indflydelse på din egen æg-kvalitet og på din mands sædkvalitet.
Ernæring er derfor vigtigt i din forberedelse på en ukompliceret graviditet. Et eksempel du nok kender, er din krops adgang til folat, der er vigtig for fosteret udvikling i den tidlige graviditet. Et andet eksempel er kroppens status i forhold til C-vitamin, der har en indflydelse på kollagens sammenhængskraft, og dermed også har vist sig at være en medvirkende faktor ved for tidlig vandafgang.

4: Et svingende blodsukker
Der er efterhånden mange, der har forsøgt at gå sukkerfri i nogle dage eller uger, for at se om det havde en effekt på forskellige symptomer. De fleste ved nemlig godt, at sukker generelt kan være skidt for helbredet. Når vi taler om blodsukkersvingninger, så går vi lige et skridt videre end blot at tale om raffineret sukker. Så taler vi nemlig om alle de mange hurtige kulhydrater, der omdannes til sukker i vores fordøjelse. De har nemlig næsten samme effekt på blodsukkeret som hvidt sukker. Hvis vi småspiser hurtige kulhydrater mellem måltiderne hver dag, så får vores krop aldrig rigtig pause fra ’oprydningen’ fra det høje blodsukker, der bl.a. involverer insulin. Dette kan lede til insulinresistens og inflammatioriske tilstande i kroppen, der igen kan få skubbet hormonerne ud af balance.
Det er derfor en god idé at ’træne’ blodsukkeret med gode lange pauser mellem hvert måltid, fysisk aktivitet og generelt at vedligeholde din muskelmasse, som er vigtig for at sukkeret i blodet har et sted at ’finde hen’.

5: Manglende blodcirkulation til livmor
Du tænker nok ikke så meget over det i hverdagen, men din livsstil har stor betydning for hvor megen blodcirkulation til din livmor, der er i løbet af en dag. Det er derfor jeg altid spørger mine klienter, hvor mange timer de sidder ned dagligt. Det kan nemlig give en ret god indikation i forhold til hvor god deres blodcirkulation er i området.
Er der ikke en god blodcirkulation, så har kroppen svært ved at levere ilt og næringsstoffer nok til cellerne, der både skal blive til sunde og gode æg, og til de celler, der skal modtage ægget, når det er befrugtet. Det er jo super surt at bruge en masse tid og energi på at spise rigtigt og tage alle de rigtige tilskud, hvis ikke hele herligheden når frem til leveringsstedet.

Den skarpe læser vil nok allerede nu have opdaget, at disse 5 ting faktisk spiller sammen. Har du svingende blodsukker og stresser du meget? Ja, så er der god grobund for inflammatoriske tilstande i kroppen. Samtidigt spiller stress også ind på blodcirkulationen til din livmor. Hvis du så samtidigt mangler nogle vigtige næringsstoffer, så er scenen virkeligt sat for, at du kan få langt sværere ved at blive gravid.

Heldigvis er det alt sammen noget, der kan gøres noget ved. Når først du har fået styr på disse 5 ting, så er kroppen ret hurtigt tilbage på sporet og vil genfinde den rigtige balance til en sund graviditet.

Giv det en tanke, og kig på din hverdag: Hvor ligger dine største udfordringer? Hvad er den ene ting, som du kan ændre på for at forbedre fertiliteten hurtigst?

Kærligst
Malene
/Fertilista

Malene underskrift

Prøv også...

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