10 tips for optimizing fertility

Are you trying to have a baby? How exciting!

Even if having a baby is not in your immediate future, it is important to think about the impact your diet and lifestyle choices have on your fertility. This applies to both partners and I would suggest changes start being made 3-6 months before actively trying to conceive.

Engaging in the following tips for optimizing fertility can support your journey and result in everyone achieving a state of optimized health and wellness.

10 tips for optimizing fertility

  1. Assume you are pregnant. There is truth in the power of positive thinking and setting the intention for welcoming a child into your life.  It will also help you follow the next few tips!
  2. Take a prenatal vitamin and an omega-3 fatty acid supplement regularly.
  3. Eliminate alcohol, caffeine, and processed foods from your diet.
  4. Identify and eliminate environmental exposure to toxins and consider doing a supervised detoxification program with the help of your naturopathic doctor.
  5. Quit smoking and recreational drugs. See your family doctor or naturopathic doctor for assistance.
  6. Visit your family doctor or naturopathic doctor to address existing health conditions.
  7. Speak to your family doctor or naturopathic doctor about the safety of your medications and natural supplements during pregnancy and change them accordingly.
  8. Communicate with your partner about your feelings regarding having children.
  9. To manage stress, make time for self-care by doing something you enjoy like exercise, yoga, meditation, listening to music, etc.
  10. Track your menstrual cycle by monitoring your basal body temperature.  The basal body temperature chart can provide important information to determine when you are fertile and identify menstrual cycle issues.
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Image purchased from http://www.dreamstime.com

Boost your immune system naturally!

Happy Fall everyone! Check out my video blog with tips to boost your immune system as the cold and flu season kicks off. Feel free to share you own tips below. Enjoy!

Good-bye period cramps!

When it comes to ‘that time of the month’ most women have experienced menstrual cramps at one point in their lives or another. Painful periods are often accompanied by other symptoms such as headaches, breast tenderness, heavy/clotty flow, low back pain, mood swings and food cravings.

All of these PMS symptoms are due to a hormone imbalance called ‘Estrogen dominance.’ This basically means that your body has an excess of estrogen in relation to progesterone.

Excess estrogen could be caused by:

  1. The build up of xenoestrogens in your body
  2. Liver Qi Stagnation: a Chinese medicine syndrome where your liver cannot process and eliminate the xenoestrogens fast enough so they build up in your body causing symptoms.
  3. Low progesterone: Your estrogen could be normal but if your progesterone is low it is not able to balance the effects of estrogen and creates a relative estrogen dominance picture.

How do you know if you have estrogen dominance?

  1. Your symptoms fall under the estrogen dominance category (see above)
  2. You do a blood test for estradiol and progesterone. Blood tests should ideally be done on day 5 and day 21 of the menstrual cycle.  Your hormones change throughout the cycle and this gives a more accurate picture of what is happening in the first half versus the second half of the cycle.
  3. Saliva hormone testing: This test is run through a private lab such as Rocky Mountain Analytical and is usually ordered by a naturopathic doctor. Here is more info on their Female Hormone Panel.

What are some treatment options for estrogen dominance?

  1. Minimize your exposure to xenoestrogens.
  2. Support your liver through diet, herbs and acupuncture so it can clear out excess estrogens.
  3. Boost your progesterone levels through diet, herbs and acupuncture. Or consider Bio-identical progesterone cream if indicated for your individual situation.

To learn more speak to your naturopathic doctor today!

You’re invited to our Reiki Share at the Somerset Health and Wellness Centre

Reiki share is an evening event where community comes together to learn more about, practice and enjoy Reiki. Once a month we schedule a Reiki share night open to the general public, Reiki practitioners and Reiki Masters.

You are invited to connect with healing energy in a group setting, learn and participate in Reiki healing techniques and have a hands-on Reiki treatment from multiple practitioners attending the Reiki share night.

The cost is $10 (cash only)

Space is limited so please R.S.V.P to info@kellysabara.com

The next Reiki share night is:

Tuesday September 13th, 6:30-8pm
Tuesday October 11th, 6:30-8pm

Reiki Share is held at Somerset Health & Wellness Centre

NOTE: The building is locked after 6pm so please dial 210 on the intercom for access.

To learn more about Kelly Sabara our reiki master check out her website!

A new year, a new you! 3 simple changes to improve your health

It’s a new year and time for a new you! Here are 3 simple changes which will give you a boost to achieve optimal health:

1. Drink a glass of warm lemon water when you wake up.  In addition to getting that extra cup of water, the lemon stimulates your liver to help your body release toxins, gets your digestive juices flowing, and stimulates a morning bowel movement.  Squeezing 1/4 a lemon into a glass of water is all you need to obtain this gentle daily detox.  Cutting up a lemon and storing it in the fridge ahead of time makes this lifestyle habit simpler to achieve.

2. Eat some berries! Blueberries, strawberries, blackberries, cranberries, and raspberries are high in proanthocyanidins, important anti-oxidants which protect your cells from damage.  They have anti-cancer, anti-inflammatory and tissue healing properties which keeps our  bodies resilient as we age.

3. Drink a cup of green tea to replace one of your daily cups of coffee.  Green tea helps prevent cancer, heart disease and nervous system diseases like Alzheimer’s.  Components of green tea also assist your body in blood sugar balance, reducing cravings.  This is especially helpful in the new year when you are trying to fulfill your resolutions to drink less alcohol and coffee, quit smoking or reduce your sugar consumption.

There are an abundance of little changes you can make to optimize your health and prevent disease.

These are just 3 simple ones to get you started.  Remember every little bit counts and will have an additive effect on your overall health so why not get started today?

Happy Healthy New Year!

Image pruchased from www.dreamstime.com

Image pruchased from http://www.dreamstime.com

Are your cosmetics harming your health?

I’ve been doing a series of health talks on how to detoxify your body and one of the facts that is most eye-opening to people is the fact that cosmetics contains harmful chemicals.

It is really great if your cosmetics company does not test on animals, is giving back to the environment or supporting a good cause every time you purchase their product.

However, despite their good deeds, the ingredients they are using may be harming your health.

Have you heard of the Environmental Working Group’sDirty Dozen‘ list of foods which contain the highest amount of pesticide residue?

Well, David Suzuki has come out with the ‘Dirty Dozen in Cosmetics‘.

Click on the image below to download his consumer shopping guide.

suzuki-dirty-dozen

If you want to find out what’s in your cosmetics and how hazardous they are to your health, check out the Environmental Working Group’s Skin Deep Cosmetics Database!

How dirty are your cosmetics?

FREE health talk! Strategies to detoxify your body

This week I kick off a series of FREE health talks on ‘Strategies to detoxify your body.’

My goal is to increase your awareness of the negative health impact of toxin exposure.  I’ll provide  information on how to avoid environmental toxins in your home and work place.  You will learn practical tips on how to improve your body’s ability to detoxify using naturopathic medicine which includes clinical nutrition, botanical medicine, homeopathic medicine, traditional Chinese medicine and acupuncture and lifestyle changes.

These talks are part of the Ottawa Public Library Program guide.

Click HERE to register and find a library branch in your community.

Looking forward to sharing lots of great info with you!