Following on in this miscarriage series for #infantlossawarenes month (I totally appreciate we are now in November!), we now look at how to prevent a miscarriage.

If you missed Parts 1 and 2 you can find them here:

How to Recover Post Miscarriage

Miscarriage Causes

I’m all about positivity, taking control and making POSITIVE changes. Want to know more? Read on.

1. Gentle fertility cleanse

I would start with a fertility cleanse. This doesn’t need to be complicated or stressful. Whilst I genuinely believe that our bodies have fully capable detoxification systems, sometimes we need a helping hand, especially when you’ve had a miscarriage. Your hormones are likely to be out of sync and you may have a build up of toxins in the body. A cleanse is also a great way of taking back some control. I do this with all of my fertility clients as a first port of call to reset the body.

How to do a gentle cleanse:

1. Day 1: Just vegetables (Mondays are always are a good day to start post-weekend). Think green vegetable juice for breakfast, hot vegetable soup for lunch and steamed vegetables for dinner.
2. Day 2. As above.
3. Day 3: Add vegetable protein like beans and pulses.
4. Days 4-7: Add white fish.

Essentially, we want to avoid foods that are difficult to digest like caffeine, alcohol, sugar, soy, wheat, gluten and dairy.

Ensure you are taking a daily probiotic and include flax seeds to support the gut, increase your intake of cruciferous vegetables like broccoli, kale, watercress and cauliflower, and consume onions, leeks, and garlic. Water is essential – at least 2L of filtered water (preferably still and from a glass bottle). Avoid snacking and aim for 3 meals per day.

2. Address your nutritional status

I could write a book on this (and I’m actually working on something REALLY exciting, so keep your eyes pealed), so let’s stick to the basics.  To prevent a miscarriage, you need to ensure you are meeting your daily macronutrient needs – think complex carbohydrates (brown rice, sweet potato, quinoa), protein (poultry, meat, fish), healthy fats (avocado, oils, nuts, seeds) and fibre (green leafy vegetables). Aside from those, some of the best fertility foods can be found below.

Top Fertility Foods:

• Eggs – organic – Protein, Vitamin D, choline, B12
• Nuts and seeds – Omega 3, Zinc, Vitamin E, Protein: Walnuts, Flax seeds, Chia, pumpkin, sesame, sunflower, almonds, Brazil nuts
• Fruit – Vitamin C, Flavonoids, Antioxidants: berries, strawberries, pomegranate, oranges
• Bright coloured vegetables: B6, Vitamin C
• Green leafy vegetables: Vitamin K, nitrates, chlorophyll, Fibre: spinach, kale, broccoli, watercress
• Fish – Protein, Vitamin D, Omega3, Zinc, Selenium, B12, CoQ10: Salmon, mackerel, sardines, cod
• Grass-fed, organic meat – Omega 3, Iron, B12, Protein: Beef, Lamb
• Liver: Vitamin D, Zinc, Selenium, Iron, Folic Acid, B12, CoQ10: Chicken pâté
• Beans and pulses: Iron, Folic Acid: Lentils, chickpeas

3. Address any gut issues

Poor gut function leads to imbalanced hormones, inflammation, toxic build-up and poor nutritional status. I can’t stress enough how important it is to look after you gut. If you have PCOS it’s especially important as you tend to suffer from leaky gut syndrome. Eat gut-friendly foods like green leafy vegetables, oats, flaxseeds and avoid sugar. Taking a daily probiotic can really help too.

4. Adopt an anti-inflammatory diet

As mentioned in Part 2, causes of miscarriage here, miscarriages can be caused by inflammation in the body. Inflammation can be a result of poor gut health as described above, poor oral health (make sure you see a dentist!), poor nutrition, stress and exposure to toxins. If left, it can lead to infertility, poor ovulation, implantation failure and once pregnant, can result in recurrent miscarriages, poor foetal growth and pre-eclampsia. That’s a pretty extensive list so, if you want to prevent a miscarriage, it’s not one to ignore!

What to do?

Avoid:

• Caffeine
• Alcohol
• Smoking
• Refined sugar
• Processed and packaged foods
• Non-organic meat and dairy

Enjoy:

• Organic foods (meat, poultry and green leafy vegetables and fruits)
• Oily (wild caught) fish
• Tomatoes
• Nuts
• Oats
• Spices such as garlic, ginger and turmeric

5. Limit toxin exposure

This is a really big one. The level of plastic, chemicals and BPA use in our everyday lives is just astounding. Studies have shown links to infertility (especially with sperm counts and quality).

The plan:

• Reduce plastic use  – use glass bottles/containers, paper straws
• Avoid non-organic meat and dairy
• Avoid using tinned foods
• Limit contact with receipts
• Assess your cleaning products (I like the Ecover brand)
• Watch what you put on your skin and hair (think sulphate and paraben free – Neal’s Yard and Pai are both great brands)
• Don’t smoke!

6. Address stress

Stress is another big one. High levels of cortisol (our stress hormone) has been shown to increase the risk of miscarriage in the first trimester by 3 times! Now bear in mind this is severe stress, however, managing stress is so important for you and the development of your baby.

What to do:

• Avoiding the foods as described above will really help
• Sleep! Poor sleep (difficulty falling or staying asleep) is a key indicator of stress. I’m a big believer in good sleep for balanced hormones too, so it’s really important you find ways of managing your stress levels. Creating some downtime can really help too. I love the headspace app to help me really switch off. Magnesium can really help too (magnesium flakes in a bath is an ideal bedtime routine).

7. Address hormonal imbalances

This is a big topic, and probably too big to go into too much detail here, but balancing hormones is crucial. As discussed in Part 2: Low progesterone levels in the second half of your cycle (luteal phase) is needed for the embryo to implant properly into the uterine lining. Any deficiency can stop this from happening. This is especially important to check if you have PCOS, as you naturally have lower progesterone levels.

All of the above essentially helps, but some other important factors to consider are:

• Support liver and digestive health
• Avoid non-organic foods
• Address hormonal conditions such as PCOS
• Eat protein at every meal
• Increase intake of healthy fats
• Try seed cycling – consume flax and pumpkin seeds the first two weeks of your cycle, and sesame and sunflower seeds for the last two weeks of your cycle.

8. Address weight – both over and under

If you’re underweight you could be undernourished and your hormones can be affected. Some studies have shown that being overweight can double the risk of miscarriage (with IVF patients), so it’s really important to manage your weight. In addition, once pregnant, being overweight can affect implantation, and once pregnant it can also increase blood pressure, pre-eclampsia, diabetes and premature delivery. Weight loss (and gain) is so individual, so you’re best speaking to a professional.

9: Tests to consider

• Thyroid
• Progesterone and full hormonal panel
• Vitamin D
• Iron

10. Medications/supplements

I REALLY don’t like to give general supplement advice but there a few worth mentioning that you could look into. PLEASE ensure that you speak to a professional before embarking on a supplement regime.

• Probiotic
• Fish oil
• Vitamin D
• Progesterone (ONLY if you have low progesterone in your luteal phase – second half of your cycle – GET TESTED)
• Blood thinners – baby aspirin (75 mg – again, PLEASE don’t self-diagnose. Speak to your GP beforehand)

Medications to avoid:

• Painkillers and anti-inflammatories

Quick plan

Phew! That is A LOT of information. It can feel overwhelming so try breaking it down into baby steps, such as:

• Do a fertility cleanse
• Go organic
• Consume oily fish 3 x per week
• Have green, leafy vegetables at every meal
• Go to bed early
• Swap plastic containers for glass
• Assess your chemical exposure – cleaning products, hair and skincare
• Speak to a professional who can help devise a plan that works for you, taking into account your specific needs

If you’d like any help or have any questions, please do ask. Fertility is so personal that giving general advice can be challenging. However, if you have experienced loss then addressing some of these is a good place to start.

The post Miscarriage Recovery Part 3: 10 Tips to Prevent a Miscarriage appeared first on Neema Savvides | Fertility Nutrition.

Factors out of your control

Recurring miscarriages (side note)

It’s worth noting that if you have had recurring miscarriages please see a specialist in genetic testing. A good reproductive endocrinologist should be able to diagnose any potential issues in your eggs or in your partner’s sperm.

It wasn’t your fault

I want to stress that THIS IS NOT A BLAME GAME. I don’t want you to sit here reading this thinking ‘was this my fault?’. It wasn’t. I simply want to empower you with information so that if you have had a miscarriage and want to start trying again, or are simply afraid of miscarrying (who isn’t?), then you have a plan of action to move forward and put your body in the best possible place to conceive and sustain a healthy pregnancy.

Things to consider that may have an impact:

• Poor maternal health pre-conception. This leads to poor egg quality, poor embryo, foetal and placental development
• Poor paternal health pre-conception. This leads to poor sperm quality (this is especially important if your partner is older).

These are two really important points to note and the ones I talk to my fertility clients about ALL THE TIME. Pre-conception nutrition is not just about getting you pregnant, it’s about making sure you and your partner are producing the best quality eggs and sperm to make healthy, strong embryos.

It’s also ensuring that your uterus is in the best possible health in order for the embryos to attach and embed, and create a healthy, sustained pregnancy.

• Poor gut health. This is common in women with PCOS. Poor digestive function (and a condition known as leaky gut) allows toxins to pass through that interfere with hormone production in the ovaries.
• Hormonal imbalance. Low progesterone levels in the second half of your cycle (luteal phase) is needed for the embryo to implant properly into the uterine lining. Any deficiency can stop this from happening. This is especially important to check if you have PCOS as you naturally have lower progesterone levels.
• Being overweight or underweight.
• Lifestyle factors such as excessive alcohol intake, smoking, recreational drugs, and exposure to toxic chemicals.

Other risk factors are harder to avoid, such as:

Please also have faith that most women who have miscarriages go on to have healthy and successful pregnancies.

The post Miscarriage Recovery Part 2: Causes of Miscarriage appeared first on Neema Savvides | Fertility Nutrition.

I started writing this 3 part series as a guide to those who have had a miscarriage. There’s so much you can do nutritionally to help you heal and move forward, and there are many factors that are often overlooked. Initially, my post started with words of encouragement about how to be strong and how to heal and recover from a miscarriage, however, once I began it quickly became clear that it was so much more than that.

“The loss of hopes and dreams for you and me.”

I’ve been reading through so many of your stories on social media and my overwhelming feeling was that it’s ok not to be strong. We’re often told as women that we can do and be anything, however during something like this it’s just as important to let your emotions out. Be ‘weak’ so to speak – share your stories and your pain, as I often find this to be more healing then ‘being strong’. Cry and grieve and scream and shout – do whatever you need to do to heal. The loss of a baby is often so much more than that, it’s the loss of plans made and hopes and dreams for the future. Today may be the day your baby was due or the day or anniversary that you experienced loss. Honour and share your feelings. You may never forget, but hopefully, in time, you will be able to move on.

Remember that you are not alone. If you want to share your stories with me, I want to hear them. I want to help. I can’t promise that food will take away your pain nor can it make you feel better. What it can do however is help you to recover nutritionally and get your body ready for another pregnancy, if that’s what you want. What I’m trying to say is that when you’re ready, whenever that may be, I’m here to help. In the meantime, rest, heal and look after yourself.

The post How to Recover from a Miscarriage – Part 1 appeared first on Neema Savvides | Fertility Nutrition.

Enter, KIN. KIN add probiotics (good gut bacteria) and fibre to their WHEY-LESS protein powder range which makes it much gentler on the stomach, and thus easier to digest. It’s rare that I am truly taken by a product but I have been genuinely impressed by their product range.

Taste and Texture

I have been through my fair share of powdery and gritty protein powders that were full of artificial sweeteners and tasted nothing like they said they would. It is therefore SO refreshing to find a product that delivers on both taste and texture. When it comes to mixing protein powders with just water, texture is right up there on my importance list and I doubt you will find a smoother blend than this one (I’ve mixed with water in a shaker bottle, and with my nutribullet).

My personal favourite is the WHEY-LESS Choc Mint because it actually tastes like mint choc chip ice cream, which is pure heaven. Not only that, it contains 125 calories, 23g of protein and only 4.7g of carbohydrates (of which 0.2 g are sugars). This is perfect to hit your protein requirements without adding excessive carbohydrates.

If you’re on the hunt for a new protein powder, especially if you have struggled to digest one before, I couldn’t recommend KIN enough.

The post Product Review – KIN WHEY-LESS Protein Powder appeared first on Neema Savvides | Fertility Nutrition.

Vitamin D specifically plays a huge role in fertility, and women who have sufficient vitamin D levels are more likely to become pregnant and produce better quality embryos if undergoing IVF than in those who were deficient. This is because the main fertility function of Vitamin D is to help the body create sex hormones. If you are Vitamin D deficient and these hormones become out of balance it is likely you will suffer from PMS, PCOS and sadly, infertility. Given that Vitamin D is essential for the healthy functioning of the body, playing vital roles in everything from the immune system, bone density, dementia and cancer prevention and is necessary for cell division (and therefore important to every single cell in the body), it is no surprise that it plays such a major role in fertility.

Vitamin D Supplementation

We are right in the thick of winter which means dark, shorter days and less sunshine. We typically get our Vitamin D intake from the sun, which is why it is so important to think about your Vitamin D levels right now, especially as so many people are deficient (did you know that 1 in 5 people in the UK are deficient in vitamin D? Last year a government-commissioned report recommended that everybody in the UK should take a Vitamin D supplement in the Autumn and Winter months.)

Dietary wise we can also obtain small amounts of Vitamin D from milk products and fortified orange juice, however, more significant amounts are found in wild salmon and beef liver (although few of us are eating these in the quantities required). This is where supplements play a vital role. I personally take Vitamin D3 drops from autumn onwards, and if you are trying to conceive I would highly recommend a D3 supplement program. Look for supplements containing at least 5000 IUI of D3 as it is the same form that the body naturally produces in response to sunlight. I prefer drops which are convenient, easily absorbed and more bioavailable.

The post Can Vitamin D Boost Fertility? appeared first on Neema Savvides | Fertility Nutrition.

The New Year is the perfect time to start afresh, especially with your eating habits that may have gone slightly awry over the last few weeks.

It’s always such an excessive time isn’t? There’s no other season that makes it ok to stuff your face. But that’s life, and it’s always about balance, so I hope you’ve had a good time doing it!

That said, it’s always nice to get back on track as there’s only so much one can consume in those quantities, so if you’re feeling the after effects of the festive season (I know I am!) then a few simple changes can really help you to feel back to your perky best.

This isn’t about making drastic changes, although if that’s what you fancy, then go for it.  This is more of a quick way to help your body cut down on any excesses, aid detoxification, reduce any sluggishness and to give you more energy.

1. Sip smart

Swap your morning latte for a cup of antioxidant rich green tea, a cup of hot water with lemon or a green juice/smoothie.

Whilst caffeine can give you a superficial boost, it actually places a stress on your system leaving you feeling drained and craving more caffeine for another boost of energy.

It’s a vicious circle. Hot water and lemon is a common cleanser, and a green juice is packed full of nutritious vegetables, helping to restore diminished nutrient stores.

Dehydration is likely so remember to keep sipping on water throughout the day.

2.  Reduce your sugar intake

Alcohol, cakes, chocolate, mince pies…  December is packed full of them and eventually they will zap your energy (as well as becoming addictive).

You need to come off this sugar rollercoaster by cutting these out.  Your digestive system, skin and energy levels will thank you.

3. Think clean, lean and green

Tis the season of heavy, rich and unprocessed foods.  Give your body a break by avoiding these (including red meat and wheat) and stick to whole, natural and unprocessed foods.

Smoothies like this and soups are a great alternative to heavy meals and provide your body with a much needed nutritional boost.

Alternatively, lean meats, poultry, fish, leafy green vegetables, brown rice and quinoa are always a good bet.

4. Stick to 3 meals a day plus 1 snack

Eating constantly throughout the day with little break places a HUGE burden on the digestive system.

If you are constantly metabolising food it leaves little time for any other essential functions like detoxifying, cleansing, recovery and repair.

Sticking to a schedule of three meals plus a snack or two allows your body to be able to fully digest your food and concentrate on the other important functions as well as healing.

5. Move your body

This doesn’t have to be a super intense workout (although it won’t hurt if you’re up to it!), as your body might require something a bit more gentle, but anything to get the heart pumping, muscles moving and blood really circulating.

Sometimes moving in a restorative way like yoga, hiking or cycling means you’re able to release tension from your body in more restorative way, aiding recovery and repair.

6. Sleep well and often

It’s likely you’ve been burning the candle at both ends and the cost of this is always sleep.  Even if you have been sleeping longer hours, consuming alcohol means that the quality of your sleep is compromised.

Get to bed earlier, switch off from technology and get some much needed R&R.

The post 6 Quick Detox Tips appeared first on Neema Savvides | Fertility Nutrition.

The best way to combat dry skin is through your diet.

I’ve said this before in my clear skin post but the skin really is a mirror reflection of what’s being put in your body (or isn’t!).

I must confess, my diet hasn’t been the absolute best recently, and it really shows.  I feel constantly dehydrated despite drinking loads of water.

So, what is one to do?

1. Hydrate from the inside out

This seems like a no-brainer but time and time again I see that most people aren’t sufficiently hydrated, signs of which include increased thirst, dry mouth, dry skin, dark coloured urine and headaches.

Liquids:

Water

Water is always your best bet when it comes to meeting your body’s quota for fluid.  Try and avoid tap water which is full of chemicals and hormones and opt for filtered water, or even better mineral water in glass bottles.

If you find plain water a little bland, try adding a squeeze/slice of lemon, lime or orange for added zing.

Coconut water

Coconut water is as popular as ever and can help to hydrate due to its rich content of potassium, sodium and chloride.  Be careful of drinking too much though as it does contain sugars.

Smoothies

Smoothies can be a great way of boosting your vitamin and fluid intake, however can contain a lot of sugar especially if using lots of fruit, and can therefore be quite acidic.  Try adding water rich (and low sugar) vegetables such as cucumber, celery and iceberg lettuce for a super hydrating green smoothie.

If adding fruit, watermelon, grapefruit, strawberries , kiwi and oranges are a good bet.

Foods:

Even if you are drinking sufficient amounts of water you skin can still feel dry and dull.  That’s why it’s so important to eat well too.

As well as celery, cucumber and lettuce, other hydrating vegetables include courgette, green cabbage, cauliflower, aubergine, carrots, peppers and spinach (spinach is my personal go to for adding to smoothies) so consuming these on a regular basis can really help to hydrate the skin from the inside.

In order to keep your skin supple and firm to need to consume sufficient Vitamin C and Zinc to support collagen and elastin production.

Omega 3 fatty acids can also help to keep your skin supple and smooth, so increase your intake of salmon, mackerel, avocados and flaxseeds.

2. Avoid Toxins

Winter skin is a lot more delicate, so be gentle with your skin care regime.

Choose gentle cleansers and moisturisers designed for sensitive skin (I prefer to use oil based cleansers such as the Shu Uemura Anti/Oxi Skin Refining Anti-Dullness Cleansing Oil – phew, that’s a mouthful!).

Dietary toxins can be found in processed foods, foods containing pesticides as well as artificial flavours and preservatives, sugar and soy.  Stick to whole, unprocessed and organic foods wherever possible.

Environmental toxins can also be found in cigarette smoke as well as pollution, both of which have drying effects on the skin.

3. Use DIY masks

I’m a big fan of homemade masks.  Cheap and easy to whiz up these can really help provide added moisture.

Ingredients like avocado, almond oil, jojoba oil, yoghurt, honey, banana, oats and coconut oil are a great start. Mix together a few ingredients using an oil base, leave on for 30 minutes and wash off to leave your ski refreshed and hydrated.

The post How to Keep Your Skin Glowing & Hydrated in Winter appeared first on Neema Savvides | Fertility Nutrition.

Right, spring is here! Hoorah! Whilst the combination of sun, rain and sometimes hail(??!!) has thrown off my eating somewhat, the warmer weather means my Nutri Bullet has had a lot more action lately.

I like my smoothies to be simple and easy to throw together – isn’t that the whole point? Especially now when I have a whole of 3 seconds to put something together.

Smoothies are great for quick and easy meals.

Sometimes when I look on Instagram and see all these super mountain pollen/chia from the Himalayas type of smoothies with the hashtag #keepingitsimple I think really??

Don’t think you have to spend a fortune on supplements or added extras, a few key ingredients means you can still have a super healthy smoothie.

Ingredients:

• Handful of spinach
• 1/2 frozen banana
• Handful of berries (I used blueberries and raspberries)
• Dash of cinnamon
• 1-2 tablespoons flax seeds
• 1 scoop of chocolate protein power (I used Sativa shakes)

Blend and serve!

Ps. Sometimes I add a tablespoon of natural peanut butter for some added crunch.  It’s divine. Throw it in after you’ve blended everything else and blitz for 2 seconds. Yummy.

The post Super Simple Chocolate Berry Smoothie appeared first on Neema Savvides | Fertility Nutrition.

It has antibacterial properties

We are living in times where  ‘superbugs’ and resistant bacteria strains are on the rise.  This is due to antibiotic overuse, whereby certain bacteria have become resistant to even the most powerful of antibiotics available on the market today. The Centers for Disease Control and Prevention (CDC) calls this “one of the world’s most pressing public health problems.”

Therefore anything natural to help fight infections can only be a good thing.  I’m a big fan of helping the body heal naturally, which is why Manuka honey is so fabulous. It’s antibacterial, antimicrobial and antiviral properties make it ideal for fighting infections and promoting healing.  All Manuka honey is not created equal however, and the higher the potency, in this case known as UMF, or ‘Unique Manuka Factor’, the greater the infection fighting quality. Look for a UMF of at least 15.

Wound healing

Several recent studies show Manuka honey is effective when used on top of wounds and leg ulcers, especially those that haven’t responded to standard treatments.

Why is it so expensive?

Manuka honey comes only from bees feeding on the nectar of manuka trees in New Zealand and Australia. That makes it rare, which explains its price. It is packed with 100 times more antibacterial compounds than regular honey — hence why it has become the trendy treatment for throat infections, dry skin, infections, gum pain, burns and even spots.

How to use it:

• Manuka honey can be applied topically to the skin as a balm for skin infections, bites and cuts (about 1 tsp worth should suffice.
• Take a spoonful orally to help soothe the throat and digestive tract.
• I like to add a teaspoonful to a mug of hot water and lemon to really help soothe a sore throat.
• Eat it as you would any other honey product to maintain general health (adding to porridge or spreading over toast works well).
• Topically – use it as a face mask for acne – I’ll do a post soon on natural, home-made face masks.

The post Why You Need Manuka Honey in Your Life appeared first on Neema Savvides | Fertility Nutrition.

Don’t get me wrong, I love this time of year.  The cold (read hot chocolate), the cheer, the endless parties and get-togethers are what December is all about, however after a while they can take their toll on the body.

The best way to approach this season is prevention.  Be smart, look after yourself and you can have fun and not get run down in the process.

Take your probiotics

I’m a big fan of these digestive and immune boosting good bacteria, and during this time of increased alcohol and rich foods, your digestive system will need all the help it can get. By aiding the digestive process you can help to eliminate the bloat and constipation that is usually associated with overindulgence.

Stay hydrated 

I know everyone says this but I can’t stress this enough. Hangovers are a result of dehydration caused by too much alcohol. You see, alcohol is a diuretic, meaning it removes fluid from the body, so excessive drinking can leave you dehydrated, resulting in a hangover (as well as giving you a bad nights sleep).

Sip on water throughout the day and along side or either side of alcoholic drinks.  This gives some much needed support to your kidneys who are working overtime flushing out excess waste after a big night out.

Stock up on B vitamins and Magnesium

During times of stress and excess, our bodies use up both of these.  Now B vitamins help give us energy, and magnesium helps us sleep.  If you don’t replenish your stores you will feel wiped pretty quickly.

Good sources of both of these are oats, brown rice, quinoa, nuts and seeds.  I say continue to consume these throughout the festive season and especially the morning after the night before to give yourself some much needed energy.

Don’t run on empty

Drinking on an empty stomach means that alcohol enters your blood stream more quickly and is a sure fired way of getting hammered (for lack of a better word). Whilst this may be the object when you are university trying to get drunk as quickly (and cheaply) as possible, as we get older (and hopefully wiser) we should be looking after ourselves a little bit more. Drinking on an empty stomach places an immense strain on the liver and causes inflammation.

Eating something beforehand (especially foods rich in protein and healthy fats) can delay this reaction, meaning your blood stream won’t get immediately flooded with alcohol.

The post 4 Tips to Survive the Holiday Season appeared first on Neema Savvides | Fertility Nutrition.