Calcium is the most abundant mineral in the body and is required for muscle contraction (especially the heartbeat), blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system.  Your body holds concentrations of calcium in your blood, muscle, and intercellular fluids where less than 1% of total body calcium is needed to support these functions.  The remaining 99% is stored in the bones and teeth where it supports their structure.

You may need extra calcium if you have lactose intolerance,  are menopausal, have muscle cramps, are vegetarian or you are of child-bearing age but your periods have stopped (amenorrhea).

Food sources: low fat yoghurt, cheddar cheese, Chinese cabbage, baked beans, seaweeds, kale, chick peas, broccoli, cabbage, whole grains, orange juice, okra, soya, whey, salmon, tuna, tofu, almonds, brazils, sesame seeds, tinned sardines and pilchards (including bones). 

Herbal sources: valerian, kelp, nettle, horsetail, peppermint; sage, uva ursi, chickweed, red clover, parsley, black currant leaf, raspberry leaf, plantain leaf/seed, dandelion leaf, alfalfa, burdock root, cayenne, chamomile, eyebright, fennel seed, fenugreek, flaxseed, hops, lemongrass, mullein, oat straw, paprika, plantain, rose hips, shepherd’s purse, violet leaves, yarrow and yellow dock.

Calcium is depleted by caffeine, sugar, salt, alcohol, some prescription drugs, antacids, laxatives, cortisone, diarrhoea/enemas, unfermented soy products and antacids.

Take BioCare One a Day Vitamins & Minerals for added calcium input.

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If you have pregnancy sickness, supplements of BioCare Vitasorb B6 may be needed. You may also require BioCare Vitasorb B12. Symptoms should usually disappear within a week or two, in which case you should consider halving your dose.

If you tend to feel sick in the morning, eat a little as soon as you wake up and before getting out of bed.  Take two or three teaspoons of apple cider vinegar in warm water first thing (pH neutral may help to neutralise excess stomach acid).  Don’t brush your teeth immediately after eating because this can cause vomiting.

Try sugar free mints, mint tea, swilling mouthwash or inhaling from a hanky with a few drops of mint essential oil.

Ginger tea (made with ginger teabags or grated fresh ginger root), ginger ale (try stale!), candied ginger, ginger capsules or ginger biscuits can help settle your stomach.

Drip some citrus essential oils onto a hanky or adding slices of lemon or lime to chilled or boiling water for a refreshing drink.

Eat small, frequent meals every two hours.  Consume a high-carbohydrate diet: dry toast/crackers, honey, rusks, banana, baked potato, wholegrain breakfast cereals, steamed rice, tofu. Avoid food containing a lot of fat or spices, sugar, alcohol and caffeine.

Drink several glasses of water, fruit juice or herbal tea during the day.  Drink beverages separate from eating foods. Drink slowly. Try peppermint or spearmint tea, lemon balm tea or small amounts of chamomile tea.

Before going to bed, eat a snack such as yoghurt, bread, milk, cereal or a sandwich.  If you wake during the night, eating a small snack may stop you feeling sick in the morning. 

RESOURCES

• MorningWell offer a CD to ease pregnancy sickness.
• Native Remedies Good Morning Mama provides relief for pregnancy sickness.

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As a mum-to-be, you will want to prepare your birthing kit.  Here are some suggestions:

FOR MASSAGE

Mix 5 drops of clary sage and 5 drops of rose in 100ml of sweet almond oil for pain relief.  This can be rubbed on the lower back and abdomen throughout birthing. NOTE:  It should be washed off before entering a birthing pool as it could get onto baby and is too strong for newborn skin.

ESSENTIAL OILS

Put a few drops of any of the following on a burner or in a warm bath:  frankincense and vetiver to relieve anxiety, rosemary to stimulate when fatigued, juniper berry to stimulate the uterus if the contractions are dwindling in second stage.

GENERAL

• Rescue Remedy can be dropped onto the tongue if mum is anxious or taken in water
• Arnica 200 homeopathic remedy is good for helping the body to heal (mum can take during birthing and after birth take one a day for several days)
• Hair bands
• A cool water spray
• Flannel (for cooling forehead, back of neck and hands)
• Glucose tablets
• Disposable briefs
• Breast pads
• Maternity towels
• Birth sheet (home birth)
• Delivery towel
• Favourite CD’s
• Backache (kali carb 200)
• Exhaustion (kali phos 200)
• AfterBirth Drops to help deliver the placenta
• Easiotomy Cream to soothe and facilitate healing and to reduce discomfort after delivery

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Uterine fibroids are solid muscle tissue growths in the uterus and occur during the reproductive years when oestrogen and progesterone are at their highest. Symptoms include: pelvic discomfort, lower back pain, infertility, heavy menstrual bleeding, discomfort during sex or bladder/rectal discomfort.  

Dietary recommendations:

• Eat organic.
• Limit meat.  Meat and dairy contain high oestrogen.  Buy organic meat and fish to avoid added hormones. Vegetable protein contain good complex carbohydrates and are less acidic than meat.
• Filter drinking water.
• Avoid synthetic, hormone-disrupting chemicals e.g. pesticides, plastic compounds and pharmaceutical drugs.  Avoid eating/heating foods in plastic. 
• Whole grains are anti-oestrogenic in their effect on the body.  Eat rye, millet, soy products e.g. miso and tempeh, oats, buckwheat, barley, corn and brown rice. 
• Reduce animal fat intake. 
• Minimize caffeine, dairy, sugar and saturated fats. 
• Eat plenty of green, leafy and cruciferous vegetables.
• Ensure a high fibre diet.
• Eat quality protein foods for amino acid balance e.g. eggs, quinoa, seed veg e.g. runner beans, peas, corn, broccoli, cottage cheese, nuts and seeds, soya (tofu), lean meat, fish, beans and lentils. 

Supplement recommendations:

• Flaxseed oil capsules
• Vitamin B complex
• BioCare Femforte II

When you are stressed, the body produces the adrenal hormone cortisol.  This competes with progesterone (which balances out oestrogen).  The effect of being permanently stressed is less active progesterone.  Cortisol also increases production of oestrogen, so prolonged stress can contribute to oestrogen dominance.  Normally the liver can easily deal with slight excesses of oestrogen, but if your diet is poor, your liver’s ability to detoxify and eliminate oestrogen can be impaired.  Strengthen the liver with  herbs such as dandelion root  or milk thistle.

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Fluid retention can be caused by the body’s reaction to hot weather, a high salt intake, the menstrual cycle, standing for long periods, sunburn, pregnancy, the pill,  insufficient protein or vitamin B1 (thiamine), arthritis, medications and weakened valves in the veins of the legs.

Symptoms include swelling of feet, hands and ankles, headaches, joint stiffness and weight fluctuations. When pressed, the skin may hold the indent for a few seconds.

Self-help solutions:

• Recommended foods for losing fluid: apples, avocadoes, bananas, beans, beetroot, broccoli, cabbage, carrots, celery, oily fish e.g. salmon, mackerel, lentils, liver, nuts and seeds, tomatoes, lovage, parsley, tarragon, cucumber, onion, dock root, watercress and yoghurt.
• Coumarin, a bioflavonoid-like compound is helpful in discharging excess fluid.  Herbal teas such as dandelion, fennel, comfrey, nettle, chamomile and peppermint are rich in flavonoids and coumarin.
• Bilberries and blueberries are rich in flavonoids and are good for fluid retention.
• Reduce the amount of salt in your diet.
• Vitamin B6 can help in cases of mild fluid retention.
• Supplements such as evening primrose oil may help where fluid retention is caused by the menstrual cycle.
• Drink plenty of water.  A well-hydrated body is less likely to retain fluid.
• Cut back on dehydrating drinks such as tea, coffee and alcohol.
• Cranberry juice has a diuretic action.
• Lie down with your legs higher than your head, when possible.
• Exercise regularly.
• Aqua-Rite natural diuretic formula supports fluid balance in the body.
• Wear support stockings.

If you are on medication, discuss the use of supplements with your healthcare professional.

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Vaginal dryness can be a common problem for pre-menopausal women with low levels of oestrogen, such as breastfeeding mothers, those who have had a hysterectomy and those who have received chemotherapy.  Here are a few possible solutions:

• Herbs:  Dong quai, chickweed tincture, black cohosh and slippery elm are good.  Motherwort and agnus castus, are thought to regulate hormones and help restore thickness and elasticity to the vagina.  Comfrey ointment can be used as a lubricant for love making.  Aloe gel put directly on the vagina can help soothe dryness and irritation.
• Acidophilus capsules inserted vaginally help prevent yeast infections and create lubrication. Insert one or two about 4-6 hours before love making.
• Foods high in vitamin E may also help reduce dryness or take a 400iu supplement daily. Some women feel that inserting a capsule of vitamin E directly into the vagina every night for a few weeks helps.
• Avoid perfumed soaps.
• Petroleum-based products such as Vaseline
• Take a good menopause health supplement.

Follow a hormone-balancing diet.  Eat plenty of fruit and vegetables.  Eat complex carbohydrates e.g. brown rice, oats, wholemeal bread.  Buy organic where possible.  Take phytoestrogens each day (tofu, miso, soya milk, clover sprouts, flaxseed/linseed oil and soya flour).  Eat oily foods, including fish, nuts, seeds and oils.  Reduce intake of saturated fat from dairy products, caffeine, alcohol, additives, preservatives and sugar.  Drink enough fluids and increase your water intake.    Increase your intake of fibre.

NOTE:  if you are on hormone therapy or taking chemotherapy always consult a herbalist.  Do not come off or change any medication without consulting your healthcare practitioner.

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The average age for a woman to cease having her menstrual cycle is 51; however, perimenopause can begin in the late 30s.  Common symptoms include: insomnia, palpitations, hot flashes/night sweats, constipation, low libido, vaginal dryness, urinary infections/incontinence, irregular bleeding, hair loss, depression, anxiety, mood swings, forgetfulness and weight gain.

Natural healthcare tips:
•  Ensure your vegetables, salad foods, fruit and meats are as organic as possible.

•  Drink at least 2 litres of water a day.

•  Limit the intake of red meat, processed foods, salt and alcohol.

•  The Society of Homeopaths gives you access to qualified homeopaths who can alleviate symptoms.

•  Tea and coffee should be replaced by caffeine-free drinks.

•  Include soya based foods such as tofu, pulses, beansprouts, yams, most fruit and veg,  miso, tempeh, soya milk, celery, rhubarb, almonds and linseeds as these are sources of phytoestrogen (a natural oestrogen).

•  Keep up your calcium intake so that your bones remain strong as weakening is more likely because of reduced oestrogen levels.   Choose semi-skimmed or skimmed milk. Other good calcium sources: almonds, seeds (poppy, sesame), cheeses (parmesan,  gruyère and Edam), oily fish (tinned sardines, etc), tofu, seaweed, figs, yoghurt, Brazil nuts and leafy vegetables (kale, purple broccoli).

•  To keep your blood sugar levels balanced and avoid fatigue, have 5 small sittings of food a day. Breakfast, lunch and dinner plus a mid-morning and mid-afternoon snack.  Ensure you have protein and complex carbs with each sitting.

•  If necessary use a good multi-vitamin for women such as BioCare FemForte to act as a food supplement.

As well as looking after yourself physically, this is a fantastic time to make positive changes elsewhere in your life, as you are more open to fresh opportunities than at any other time.

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Congratulations mum.  Here are some tips to good pregnancy health and enjoyment:

• Rest when you can.
• Use a birth ball to relieve discomfort.
• For nausea/sickness use travel sickness acupressure wrist bands or a natural supplement such as Good Morning Mama
• Start a journal or a pregnancy blog.
• Drink several glasses of water a day.
• Join a prenatal yoga or exercise class.
• See an osteopath in mid-pregnancy to align the pelvic area.
• Add 300 – 500 calories a day while pregnant.
• Oil boobs and belly with coconut oil.
• Take a childbirth class.
• Take a prenatal vitamin each day as directed by your healthcare practitioner – there are some excellent specialist vitamins such as Vitabiotics Pregnacare Plus
• Avoid alcohol and smoking/other people’s smoke.
• Get adequate sleep.
• Put your feet up several times a day to prevent fatigue and swelling of the legs and feet.
• For heartburn try a milky drink.
• Swimming is great in late pregnancy to help relieve aches and pains.
• Take a class to help prepare for the realities of breastfeeding.
• Stretch before bed to help prevent leg cramps.
• Increase iron levels with fortified cereals, red meat and green leafy vegetables.
• See a reflexologist to alleviate symptoms and prepare for an easier birth.
• Write a birth plan which will help you clarify what you need for your birth experience. Share with healthcare practitioners and those invited to your birth.
• Practice relaxation at least once a day.
• Do pelvic tilts to help with pregnancy back pain and encourage baby to assume a good birth position.
• Take flower essences in the 3^rd trimester to calm anxiety.
• If you suffer from constipation, take 2 tablespoons of cracked golden linseed on your cereal.

The last post on Hormonal Health will be on Menopause Health.

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This is the 2nd post in a series of 4 on hormonal health. As you and your partner prepare to conceive, take these tips into consideration:

• genetic testing if there is a history of health conditions in your family or in your partner’s family
• reviewing all medications you are taking e.g. prescription, over-the-counter and alternative remedies
• avoiding smoking, alcohol and being under or over-weight
• seeking medical advice on when you should stop taking the pill (most doctors recommend you finish the course of pills you’re on, then use condoms or a cap for a couple of months until your fertility levels are back to normal)
• the guy wearing loose fitting cotton underwear (heat can affect quality of sperm)
• taking folic acid for the development of healthy red blood cells and to reduce the risk of baby being born with spina bifida (recommended dose 0.4mg daily plus folic acid in your diet via broccoli, peas, Brussels sprouts, chick peas, fortified breakfast cereals, wholemeal bread)
• eating a healthy diet: plenty of fruit and vegetables, starchy foods e.g. potatoes and whole grain cereals, protein e.g. lean meat and pulses and dairy foods e.g. milk and yoghurt (limit sugary, salty and fatty foods)
• taking a good herbal supplement (for men and women) can support positive conception
• having sex every two to three days is the best way to conceive!

The next post in Hormonal Health will be on A Healthy Pregnancy.

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This is the first of 4 posts for women on hormonal health.

At ovulation an egg is released preparing to be fertilized and implanted. The creative/reproductive centre of your psyche becomes ready for this and there is a build up of physical, emotional and mental energy.

There are 5 types of PMS:

Type A: Weepiness, anxiety and irritability. Periods start suddenly and are heavy with clots.  Tip:  Vitamin E.

Type B: Irritability. Weight gain, swelling of hands and feet and breast tenderness.  Tip:  Reduce salt and drink loads of water. Include a natural diuretic such as celery in your diet.

Type C: Associated with fluctuations in blood sugar levels producing headaches, fatigue and irritability.  Tip:   Magnesium to assist insulin metabolism. Eat frequent small meals with complex carbohydrate foods like potatoes and proteins (lean meat, fish etc). Avoid sugar and refined foods.

Type D: Depression, forgetfulness, insomnia, and teariness.  Tip: Kelp and spirulina.

Type H: Water balance symptoms e.g. fluid retention, bloating, breast tenderness, swollen hands and feet related to high sodium and alcohol intake.

To help yourself, you could:

• avoid foods like coffee, tea, alcohol, sugar (apart from chocolate!!!!), artificial flavourings and colourings and convenience foods
• exercise to shift stagnating energy
• enjoy an orgasm (great way to release tension from the pelvic area)
• keep the bowels moving (constipation makes period pain worse)
• rest
• eat natural whole foods
• use this time to end what you no longer need and initiate new projects
• take a good multi vitamin with herbs (or specific natural menstrual remedies)
• drink lots of water

The next post in Hormonal Health is Preparing to Conceive.

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