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Factors: Weight, Exercise, Nutrition
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Optimizing Pregnancy By Drew Landenburger And Charlien Staltare

Published on Nov 18, 2015

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1.

OPTIMIZING PREGNANCY

  • Exciting, inspired, creative time in your lives
  • Everything in your public and personal environment can affect your success
  • How can you reach success?
Factors: Weight, Exercise, Nutrition
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2.

BE THE BEST YOU CAN BE

  • Weight
  • Underweight
  • Overweight
  • Glycemic Control
  • Oxidative Stres
  • Smoking, ETOH, Stress, Obesity, Poor Quality Food
  • Autoimmune disease, infection, chronic inflammation, diabetes, hypertension
Excess weight has been linked to gestational diabetes, insulin resistance and high fat cells in babies.

Drew: Fat cells produce sex hormones i.e. estrogen, testosterone, leptin

Changes in blood concentrations of these hormones can interfere with reproduction in many ways such as follicular development, ovulation, sperm maturation and production
Photo by Keith Allison
3.

WEIGHT AND CONCEPTION

  • Affect of Weight on:
  • Reproductive Hormones
  • Insulin Resistance
  • Risk Factors
  • Waist/Hip -Circumference
An easy enough method to observe if you are at risk is to measure your waist to hip circumference. Also your BMI.
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4.

Exercise Biking for One


Can lead to

Exercise is not only critical to maintaining health for every system in your body, it can be fun too!
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5.

FAMILY FUN!

FOR THE 3 OF YOU
Exercise routines you start now can become a way of life for your growing family in the future
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6.

MALE REPRODUCTIVE HORMONES

  • 30-80% sub fertility in males related to oxidative stress on sperm
  • Antioxidants in semen - Vitamin E, C, Superoxide dismutase, Glutathione, Thioredoxin
  • When Radical Oxygen Species outnumber these antioxidants:
  • 1st sperm cell membrane damaged by ROS - slows motility, inhibits sperm binding with egg and break into oocyte membrane
  • 2nd- cell membrane damage allows ROS enter sperm cell, alters DNA, damaged DNA transmits to conceptus, leads to improper formation
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7.

WOMEN'S REPRODUCTIVE HORMONES

  • Free radicals can damage egg, interfere with development of follicular/corpus luteum as well as egg implementation
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8.

ANTIOXIDANT FOODS AND FERTILITY

  • Females:
  • Folate shown to decrease neural tube defects
  • Vitamins C, E, Folate related to healthier placental weight and birth weight
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9.

ANTIOXIDANT FOODS AND FERTILITY

  • Men: Best studied antioxidants for sperm, health: Vitamins C, E, Zn, Folate, Carotenoids,
  • Vitamins C, E, Betacarotenes - raise sperm count and increase motility
  • Vitamin E, Selenium, Zn - improve sperm quality
  • PUFAs - increase fluidity sperm cell membrane helps with conception. Also, makes sperm cell more vulnerable to free radical damage.
Photo by xavi talleda
10.

ESSENTIAL FATTY ACIDS AND NEUROLOGICAL HEALTH

  • Omega-3 Fatty Acid regulate reproductive hormones
  • Increase blood flow to the reproductive organs
  • Imbalanced eicosanoid levels can lead to infertility (DHA/EPA)
  • Wild Salmon, Sardines, Herring
  • Flaxseed Oil, Fish Oil, Walnuts, Supplement with Omega-3 preferably under the guidance of a licensed professional for high quality/dose
  • (Boost Your Fertility-Ovuline www.ovuline.com; Dr Barry Sears, Fish Oil and Fertility: A Surprising Connection, www.cbn.com )
Zinc RDI
Men 19->70 yrs 14mg/d

Women 19->70 yrs 8mg/d
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11.

Antioxidant Rich Foods

  • Vitamin C - Bell Peppers (yellow the highest)
  • Kale,Broccoli, Cooked tomatoes, Citrus, Kiwis, Papaya, Guava
  • Vitamin E - Nuts, seeds,(almonds, sunflower seeds), Spinach, Tofu, Olive Oil, Avocado, Shrimp, Rainbow Trout (highest), Fish
  • Betacarotene - Carrots, Sweet Potato, Cantelope, Dark Leafy Greens (kale), Bell Peppers, Broccoli
  • Folate: Beans (Black eyed peas, mung, garbanzos (among the highest), Spinach, Avocado, Broccoli, Mango, Pomegranate, Orange
  • Zinc - Oysters, Crab, Lobster, Nuts/Seeds (cashews, pine, pumpkin, sunflower the highest), Dark Chocolate
  • Selenium - Brazil nuts, oysters, shrimp, rockfish, chia, sunflower seeds, chicken, mushrooms, whole grains (rye has the most)
  • Folate and B12 assist with protein synthesis in the body, amino acids.
  • Deficiencies of B12 can result in undiagnosed anemia
Folate and B12 assist with protein synthesis and deficiencies of B12 can result in undiagnosed anemia.

Good Sources: Kale, Chard,
Photo by Alexandra E Rust
12.

Folate

  • Folate and B12
  • High levels of folate can actually mask B12 deficiency.
  • Check B12 levels
Folate and B12 assist with protein synthesis, RBC production ( discussed later). High levels of folate can mask deficiencies of B12 resulting in megaloblastic anemia
Photo by Alexandra E Rust
13.

Our Microbiome

Many of you may have heard about the friendly bacteria co- existing in our GI tract. If not, they have evolved with us over thousands of years. The importance of probiotic, fermented foods and even prebiotic drinks/supplements have been studied as they can effect our immune system's ability to ward off disease, help in the absorption of D3 and Calcium. A healthy GI tract lining is essential for greater absorption of nutrients from our diets. Many of us can become malnourished, when junctions become weak and nutrients do not reach the tissues and cells requiring them. aka "leaky gut syndrome." we are not getting the necessary components from our foods, no matter how high the quality. If our gut lining isn't strong and there are more unfriendly than friendly bacteria growing in our intestinal tract, we run the risk of developing many digestive problems, such as abdominal bloating, inflammation, pain and constipation, to name a few, which further weakens the gut lining. The large amounts of bacteria are actually in the large intestine and can get backed up eventually interfering with normal digestion and absorption in the small intestine. The proper function of the SI is critical for many body processes, including uptake of iron when iron levels fall. (Nelms, M. p.569)
One way to strengthen our gut lining is by eating fermented food - you can add beans to your diet and make great soups, add in yogurts, kefir, kimchee, sauerkraut. There are also a host of probiotic supplements, Refer to licensed healthcare professional for proper dosing.
Photo by Richardzinho
14.

Importance of Vitamin B's

  • Vitamins B (1 - 12 )
  • B 1- Thiamine
  • B 2- Riboflavin
  • B 3 -Niacin
  • B 5 -Pantothenic Acid
  • B-6 - Pyridoxine, (plant sources) Pryridoxamine Pyridoxal (animal sources the more bioavailable forms), P-5-P shown in some studies to help minimize the symptoms of depression
  • B 9 FOLATE Together with iron can help to minimize risks of iron deficiency anemia,as well as minimize certain birth defects.
  • B 12- COBALAMIN Involved in RBC production. Together with Folate and B6 assists with proper synthesis of the building blocks of proteins/amino acids.
B1
Function: Nerve & Muscle
Digestion

Affects: Weight and Appetite

Good Sources: Beans, Liver

B2
Function: Healthy skin, mouth and eyes

Affects: Dim vision, keyatitis, photophobia

Good sources: Milk, cheese, vegetables, eggs, Meat, chicken, liver


B3
Affects: Pellagra


Good Sources: Meat, fish, eggs,vegetables, mushrooms, tree nuts

B5
Affects: Paresthesia

Good sources: meat, broccoli, avocados

B6

Function: Disease Resistance, Amino Acid Metabolism

Deficiency: Small red blood cells with low levels of hemoglobin,poor resistance to disease, anemia

Good Sources: milk, sweet corn, beans, dry fruits, nuts, pulses, fish, mutton, liver

B9 FOLATE

Deficiency: Megaloblast, Pregnancy Defects

Good sources: leafy vegetables, pasta, bread, cereal, liver


B 12

Function: Red Blood Cells, Nitrogen Metabolism

Deficiency Pernicious Anemia

Good Sources: milk, cheese, eggs, mutton, liver
Photo by Thomas Hawk
15.

Iron Folate (B9) B12

  • Crucial for Red Blood Cell formation
  • Deficiency of Folate or B12 can cause RBC cell death and anemia from poor RBC production
  • Iron Recommended Daily Allowance
  • Men 8ml
  • Premenopausal women 18ml
  • (Koury, MJ et al. 2004 New Insights into Erythropoiesis: the roles of folate,vitamin B12 and iron. www.ncbi.nim.nih.gov)
Iron and conception

General: Two forms Heme from animal products and Non- Heme mostly plant based foods

Iron needs to be stabilized in the body via heme, which is a subunit, protecting our cells from inflammatory effects of oxidation.

Impaired heme or iron production can be linked to certain vitamin and mineral deficiencies/toxicities: (Nelms, p. 570) Vitamins A, E, K, B6, Zn, Cu, Manganese, fatty acids and protein - all nutrients involved in RBCs disorders

We need healthy red blood cell formation as well as proper hemoglobin synthesis so our oxygen is transported to each of our cells and carbon dioxide is carried away. (Nelms, pp.566-567)

Non heme iron is better absorbed when consumed with vitamin C and heme or animal protein forms.

Recommended Daily Allowance Men =8ml and postmenopausal women
Premanopausal women=18 mg/d
Iron deficiency can cause anemia
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16.

Red Blood Cells (RBCs) Riding on the Red Road

  • Move oxygen to all the cells in our body
  • Iron is needed to properly form RBCs
  • Shape of RBCs is important to absorb hemoglobin (iron rich containing molecule that binds oxygen) and move smoothly through our bodies delivering oxygen. Shaped round, biconcave, flexible. Covered with membrane of lipids, protein.
  • As blood passes through the lungs, oxygen attaches to the hemoglobin. Recycled every 100-120 days.
  • We need enough available iron to satisfy body's need to carry oxygen throughout the body
  • Bones produce new RBCs. Need healthy bone composition as well.
  • RDA: Men 19-50 8mg Women 18mg women 51+ 8mg
  • (The Franklin Institute, Human Heart, www.learn.fi.edu)
When you eat iron containing foods, that are digested and absorbed well, your red cell production, cellular oxygen levels have a greater chance of functioning better
Photo by kingdesmond1337
17.

Fiber

  • Passes through the body undigested
  • Helps to regulate body's use of sugars, keeps hunger and blood sugar in check
  • 20-30 grams/day for children and adults
  • High intake linked to lower risk of metabolic syndrome which is known to lead to heart disease and diabetes
  • Soluble forms: dissolves in water lowers glucose and cholesterol. Good sources: oatmeal, nuts, beans, lentils apples, blueberries.
  • Insoluble form: does not dissolve, helps move food through your digestive tract, maintains healthy microbiome for strong gut lining. Good Sources: wheat, legumes, brown rice, carrots, cucumbers, tomatoes.
  • (Harvard T.H. Chan, School of Public Health, The Nutrition Source. www.hsph.harvard.edu)
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18.

Environmental Toxins

  • BPA Bisphenol A
  • Dioxi
  • Atrazine
  • Phtlates
  • PFCs Perflourinated compounds
Enviromental working group outlines the most toxic destabilizers to our endocrine or horomonal system. We use many of these products on a daily basis. Let's try to eliminate or substitute with healthier forms.

Environmental Working Group, Dirty Dozen List of Endocrine Disruptors

Retrieved: http://static.ewg.org/pdf/kab_dirty_dozen_endocrine_ disruptors.pdf
Photo by Alex E. Proimos
19.

Environmental Toxins

  • BPA Bisphenol A
  • Dioxi
  • Atrazine
  • Phtlates
  • PFCs Perflourinated compounds
Enviromental working group outlines the most toxic destabilizers to our endocrine or horomonal system. We use many of these products on a daily basis. Let's try to eliminate or substitute with healthier forms.

Environmental Working Group, Dirty Dozen List of Endocrine Disruptors

Retrieved: http://static.ewg.org/pdf/kab_dirty_dozen_endocrine_ disruptors.pdf
Photo by Alex E. Proimos
20.

Water

  • A vital nutrient to the life of every cell
  • Transports nutrients throughout our body and aids in metabolism
  • Flushes waste
  • Lubricates joints
  • Major component of muscle and bone
  • Helps deliver oxygen through the body
  • Helps regulate body temperature, sweating and perspiration
  • Drink half your body weight daily
  • (USGS Water Science School www.water.usgs.gov)
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21.

Untitled Slide

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22.

REFERENCES

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23.

REFERENCES

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Charlien Staltare