1st English Edition (2014)

Original title: 'Innesteling. Zwanger worden en blijven.'

Author: Rika Lukac

Design: Rika Lukac

Translation by Eke Leertouwer

Published by Moxja

Printed and bound in the Netherlands by incido

www.eat-breathe-conceive.com

Photography yoga photos and photo p4: Isabella Visser

Photo p7 : SprAzzo

Remaining photos: Getty Images, Istockphoto en Shutterstock

© Rika Lukac 2014. All rights reserved. No part of this publication may be reproduced and/or made public in any form or by any means (printing, photocopying or otherwise) without prior permission of the author.

Disclaimer The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters of health require professional supervision. Neither the author or publisher shall be liable or responsible for any loss, injury, or damage allegedly arising from any information or suggestions in this book. The opinions expressed in this book represent the personal views of the author. The greatest care has been taken in the writing of this book. It is, however, possible that errors may occured. The author or publisher is in no way liable for any possible damages that could occur as a result of this.

ACKNOWLEDGEMENTS

This book could not have been written without the help of the following people:

Firstly I would like to thank all those couples and women I had the pleasure of accompanying on their road to increased fertility. Thank you for your enthusiasm and trust!

Furthermore, I would like to thank Jeroen, my partner and best friend for giving me the time and space to work on this book. Without your support, there would have been no book!

A big thank you to my wonderful friend Sheila Roberts for her proofreading and suggestions. And to my dearest friend and collegue Jenni Jones for her additions of the Womb meditation and the naturopathic techniques. Thanks to the both of them the English version of the book turned out to be even better than the original Dutch one!

A huge thank you to my nutrition specialists for proofreading the content: my wonderful lecturer in Epigenetics, Dorothé Lueb, for her in-depth knowledge; and Carla Put, or ‘auntie C’ for her insight, enthusiasm, big heart and delicious meals!

Thank you to Nicole de Raad for the use of yoga studio Bindi for the photo shoot; and thanks Isabella Visser for the excellent photography.

Thanks to all the teachers at Dru for the amazing yoga knowledge I have gained from them over the years.

And finally, thank you Arjan Veninga for your feedback on the cover. Super!

This book is the basis for the course ‘Fertility Yoga and Nutrition’. On this course we lead you through the content of this book (and much more). You will increase your knowledge, practise the specific yoga exercises and be inspired to make those all important changes to your life. Check out www.eatbreathe-conceive.com for dates and locations.

For private consultations we could work 1:1 looking at your own health story and make a detailed personal fertility yoga and nutrition plan for you on your journey to pregnancy.

Rika & team

FOREWORD by Jenni Jones

'Fertility issues are growing and the emotions that can come range from the trickle of a mountain stream to the force of a hurricane. The work Rika has composed offers a path of health that combines the serene practices for inner calm with a nutrition based chemistry that shows we can't really have one without the other.

On my own nutrition journey I have learnt that how we feel is not separate from what we eat. Telling myself to relax with words is not as supportive as the months I invested in balancing my sugar levels. Now being calm and stress free is an option. I hadn't realised that it wasn't before. Nor was it just a word game. I have learnt that making breakfast can be a meditation when I do it with calm and the intention of self love and nourishment.

Get the chemistry right and then work on trust.

I wish you love, luck, peace and a rich and joyful diet on your fertility journey.'

Jenni Jones teaches Yoga for Fertility, Pregnancy, and Mothers and Babies in Liverpool. She is founder of Yoga Bumps and Babies and is passionate about women and the journeys we make with ourselves in fertility, motherhood and health through yoga and nutrition.

PREFACE

Conception does not only take place in the womb. Once you’ve made the decision that you would like to have a child, the urge to conceive can be all consuming. Just like an embryo that embeds itself in order to grow into a new little person, the urge for a baby grows and grows. When a pregnancy fails to materialise, the longing for a baby of your own may embed itself in every part of your psyche. It may challenge your belief and trust in your own body. It may affect your social activities and even your relationship. And when someone dares to say, “just let it go!”, you probably feel like lashing out!

This book has been written for all whose longing for a child is as yet unfulfilled. I would advise you not to let go of your dreams, but to take control instead, wherever you can - not as replacement for a possible medical route, but as a support.

So what can you yourself do? Which changes can you make to your lifestyle and to your way of thinking, in order to spur your body on to hormonal balance? How can you find more inner peace and improve your chances of getting (and staying) pregnant?

I hope this book will answer these questions by explaining as carefully as possible how stress and diet influence your fertility, and how you can use yoga, relaxation and a healthy diet to create more peace in your mind and body. You will also read about women* I have worked with. They will give their perspective on their wish to have a baby and will share what yoga, diet or superfoods did for them.

The yoga exercises in this book are focused on the way you, as a woman, can best prepare your body and mind for a successful implantation and pregnancy. The nutritional information is also meant for men. After all, the quality of the fertilised embryo is 50% dependent on the quality of the sperm. It takes two to tango! In my practice I notice time and time again that the success rate for couples increases dramatically when the male partner participates in the nutrition program as well. A few crucial changes to the daily diet have a measurable effect on sperm quality and quantity. I also notice that women start to relax on a much deeper level once their partner joins them in the new diet.

I hope this book will be of value to you and that with its help you will soon be cradling a healthy baby in your arms!

* Their names have been changed for reasons of privacy.

INTRODUCTION

Stress is an important factor in reduced fertility. Various research⁽¹⁾ shows that higher stress-scores go hand in hand with lower pregnancy scores, especially for people undergoing an IVF-procedure. Couples trying to conceive naturally also have a lower success rate when they are under a lot of stress.

What does stress do? Stress takes your body out of homeostasis. Homeostasis occurs when all the functions in your body are in balance. This is communicated via hormones and neurotransmitters. So hormones do a lot more than making sure you get pregnant: they regulate the pH (acidity), the oxygen content, the glucose content and the osmotic value (amount of dissolved substances) in your body.

When you don’t relax enough and there is an imbalance between action and rest, your body will slowly get exhausted. Furthermore, what we tend to overlook is that apart from external stresses lowering fertility, an unhealthy diet triggers an internal stress response in your body. It’s not necessary to be stuck in traffic, have an altercation with a colleague or have a deadline looming in order to be stressed: dehydration or fluctuating blood sugar levels can send your body into fight-or-flight mode, deplete your adrenal glands and unbalance your hormones. There are, however, more dietary factors that contribute to hormonal imbalance or reduced fertility.

Furthermore, apart from the stresses of daily life and other factors, trying to get pregnant when coping with reduced fertility is a great strain on your emotional and physical wellbeing. Medical tests, hormone treatments, egg collection, the two-week-wait and dealing with the grief after an unsuccessful pregnancy attempt can create a lot of stress. It’s easy to become some kind of walking diary containing all the diagnoses and dates to do with your fertility; a diary in which the main activity is getting pregnant, around which everything else is planned. This creates a constant pressure on you. Sarah’s story is probably familiar to many:

” Sarah (gave birth to a baby daughter): “One of the hardest things during the treatments is that I am constantly trying to work out; “When will I have a scan, do I have any meetings at work planned? Should I be meeting up with my girlfriends, how will I feel that day? When is the transfer, I need to keep that day free.” But sometimes it takes 2 weeks and other times 3 weeks, it’s impossible to plan. But I still try to. I look for certainty within all this uncertainty and that just doesn’t work. I do these calculations with holiday plans too: when can we go so I can still have a transfer? But if my cycle is either shorter or longer, it doesn’t work out. So I don’t want to plan a holiday longer than a few weeks beforehand. And before you know it a year has gone by without a holiday. And I forget to think about the fact that I could get pregnant, I don’t usually consider that possibility. As if that isn’t the goal of the treatment! This is also important when I plan something for which I can’t be pregnant. When we plan a DIY weekend (including painting), I get really excited. It’s lovely to be doing something unrelated again. But of course, if I am pregnant, I can’t paint, so that will be in the back of my mind the whole time. When it gets to the weekend and I get my period, I ‘m almost happy that there’s nothing to stop me from painting and that I can let it go. So sometimes this makes me worry that I spend too much time hoping I’m not pregnant and that that makes it go wrong. At times I drive myself crazy with these thoughts."

Artist Anouska expressed through art what it meant to her that she had to let go of becoming pregnant naturally:

” Anouska (gave birth to a baby daughter): Three years ago my partner and I were confronted with test results indicating reduced fertility, which meant we ended up going the medical route. It wasn’t our choice, but we’d have given anything to make our dream of having a child come true. My body and my cycle were ruled by dates, tests and synthetic hormones. I felt a little like a programmed machine. What once was a natural process, now seemed manipulated and controlled by others. I had a hard time dealing with this confrontational situation and decided to make this piece of art with my partner. Through expressing how I felt, I learnt to accept that part of it more easily and deal with it.

I believe that all of these stress factors SEPARATELY don’t necessarily have to be detrimental to your fertility... provided that you have a body which is not too acidic due to constant stress and an unhealthy diet. It is important that your body has enough resilience and is well stocked with vitamins, minerals and proteins so it can regain its balance if necessary.

What can you do to create more relaxation and acceptance, despite the whole medical journey you’re on? How can you create a better balance, homeostasis, in body and mind? Sometimes it’s hard to keep trusting your body when it can’t get pregnant without help. But don’t forget that your body ALWAYS tries its best for you, and that changes in diet and lifestyle can lead to quick results, as happened for Isabelle:

” Isabelle (gave birth to a baby boy): "We’d been trying to get pregnant for a year and a half. We wanted to try ‘the natural way’ just once more, before starting with the whole 'medical rigmarole'. Both my husband and I are managers and had/have very busy jobs. Our working weeks last 50-60 hours, excluding 10 hours for commuting. At times I didn’t even have time for breakfast and I would often skip lunch. I needed coffee and a daily paracetamol to get through the day. So where our diet was concerned, it wasn’t hard to improve upon! We exchanged the hurried cup of coffee for an organic breakfast rich in protein, superfood juices and smoothies, ate more fruit and veg and started cooking for ourselves using organic produce instead of going to restaurants. We stopped drinking caffeine, but drank lots of water. I followed the yoga program religiously. Soon I started feeling more fit. A whole new world opened up for me: instead of struggling to wake up and feeling tired, I woke up before the alarm and felt great,... what an improvement! Four weeks later I was pregnant. Incredible what changes to your diet, exercise and relaxation can do.”

My experience has taught me that the extent to which your liver is overburdened, your intestinal flora has become unbalanced and your blood acidity is high often has a direct effect on the length of time your body will need in order to redress the hormonal imbalance. Sugars and grains, for instance, can put stress on your body. Isabelle had not eaten sugars or grains for a long time, so her body rebalanced itself quickly.

This book contains information about what may prevent you from getting pregnant; which minerals, vitamins and oils boost your fertility; and which superfoods will stimulate your body to create better hormonal balance. It contains yoga exercises that focus on relaxing your pelvis; that help you to let go of fear and find peace; and exercises that will help to balance your hormones. You will learn what your daily yoga program could look like and you will receive tips on what to do/avoid before, during and after a transfer or insemination.

If you would like advice regarding dietary supplements or yoga positions after having read the book, or if you would like personal advice about how to apply any of the suggestions in your life, please get in touch for a private session or attend one of the group workshops we hold regularly. Check out www.eat-breathe-conceive.com for more info.

In this chapter you learn why stress hormones are produced at the expense of fertility hormones. But what causes your body to be in stress mode and how can you prevent this?

Six stress factors will be discussed: dehydration, a fluctuating blood sugar level, acidity, an overburdened liver, dysbiotic intestinal flora and micro-nutrient and macro-nutrient shortages.

It is important to know that dehydration, a fluctuating blood sugar level and nutrient shortages influence your hormonal regulation and therefore your fertility. Also that the ageing of your reproductive organs is really acidification; if you understand the process, you will be motivated to reverse it. And, last but not least, it is imperative to know fertility starts with a healthy intestinal flora!

STRESS & HORMONAL BALANCE

Chronic stress has a negative effect on your fertility. Whether this stress is caused by internal factors (mental/emotional) or external factors (lifestyle), the result is the same: the continuous production of adrenalin and cortisol depletes your adrenal glands, causing your body to acidify and your hormones to become imbalanced.

STRESS CYCLE

A healthy stress cycle should be short lived and end with relaxation. Chronic or long term stress is detrimental to your health and reproductive system, and arises when you regularly don’t complete the whole stress cycle.

Having a bursting diary and not enough hours in the day to manage it all has become such a normal part of our Western lifestyle that being stress-free is almost unheard of. Stress can have many causes. Pressure to achieve, emotional stress, relationship stress and of course, the pressure to conceive.

What is often forgotten is that eating and drinking the wrong things creates stress on an endocrine and cellular level. Dehydration through not drinking enough water and too much caffeine or water-expelling tea (e.g. black and green tea) cause an enormous amount of internal cellular stress and make your adrenal glands work overtime. The same goes for an excessive intake of carbohydrates and sugars. These causes an unstable blood sugar level, resulting in an over-active pancreas and adrenal glands. Shortages in raw materials (vitamins, minerals, proteins) cause internal stress too.

Cortisol. Adrenalin and cortisol are stress hormones, but you produce cortisol even when there is no stress present. Cortisol is also the ‘action’ hormone that regulates your energy supply. Your body always produces a certain amount of cortisol.

In the morning your cortisol level rises (action) and at night it drops (rest). An increased cortisol level in the morning (or at night!) wakes you up and sends out the signal: ‘look for food, you have shortages and can’t function properly!’ So you are not woken up by a full bladder, but by a shortage of macro-nutrients and/or micro-nutrients!

A stress reaction causes a physical chain reaction, in which your body is getting ready for action. Up to a certain point, stress is useful: these hormones create a fight-or-flight response in life threatening situations. Adrenalin increases your breathing rate, widens your pupils and increases your heart rate. Noradrenalin creates an alert, hyperactive state. Cortisol regulates your energy supply while running away. Useful in prehistoric times, for instance, when being attacked by a tiger. In our daily lives it’s not often we face such life threatening situations. But still, your body reacts the same to modern stress factors as to a hungry puma.

Increased cortisol level. In a healthy stress cycle you would actively fight or flee. You run. Or you throw a punch. Not very civilised in the office, but translated to our times a visit to the gym or a brisk walk would suffice - followed by a period of rest to lick your wounds. When you can’t or won’t make a choice between fight or flight - or you have an ‘I can handle this, I’m not easily stressed’-attitude, your adrenal cortex keeps on producing extra cortisol. The main role of cortisol is to ensure you are able to deal with the threatening situation in the long term, for instance by increasing your blood sugar level. After all you desperately need that fuel.

Chronic stress. Chronic stress is long term stress and it arises when you regularly don’t complete a stress cycle. In other words, you can't switch off and you are unable to enjoy the well deserved rest after a stressful day. This state of adrenal overdrive can become addictive. You get lots done but unfortunately you forget how to relax.

Your cells become dehydrated during continual adrenalin and cortisol production, due to an increased metabolism, and shortages in (basic) minerals arise. Stress causes your body to use up lots of zinc and magnesium. You need zinc for reproduction. Low sperm count can be attributed to zinc shortages (see p63), among other things. Magnesium is needed to relax your muscles. And relaxed muscles are needed for a relaxed pelvis, a relaxed womb. Magnesium is also responsible for the proper functioning of the cell wall communication that is essential for the absorption and secretion of hormones, neurotransmitters and all other minerals. (Read more about magnesium on p64.)

An incomplete stress cycle will in the long term deplete your adrenal glands, thyroid and mineral reserves. Apart from suppressing your immune system’s activity, one of the major consequences of this is reduced fertility.

STRESS NEGATIVELY IMPACTS FERTILITY

The adrenal glands of all men and women continuously produce progesterone. Progesterone is the ‘raw material hormone’ for both the reproductive and stress hormones. Your body always gives hormonal priority to survival (stress).

Having enough progesterone available for pregnancy is crucial. Progesterone maintains a pregnancy. When progesterone levels drop drastically, you can't stay pregnant. Unfortunatly, the production of survival (=stress) hormones always has priority over reproductive hormones. After all, cortisol demands a ‘do-something’ response when your body is physiologically stressed. There is something going on, so action is needed to solve the problem. That ’something’ can be anything stopping your body from functioning properly: a lion in front of you, a very low blood sugar level, dehydration, body acidity, a disturbed intestinal flora, an overburdened liver, nutrient shortages. If there is a lot of physiological stress more cortisol will be made, leaving less progesterone for the production of reproductive hormones. As a result your fertility will be reduced.

For men. For men progesterone is the ‘raw material hormone’ for testosterone. This is the most important male sex hormone. It is produced in the testicles and the adrenal cortex and takes care of the development of the sperm, libido and the overall functioning of the male sexual organs. As a man, your body produces small amounts of oestrogen.

For women. The follicle stimulating hormone (FSH) ripens follicles in the first phase of the menstrual cycle. Ultimately, one follicle becomes dominant and produces a lot of oestrogen. The pituitary gland is then stimulated, which creates an LH-surge (luteinising hormone). This triggers ovulation. After ovulation the corpus luteum (the follicle in which the egg ripened) produces a large amount of progesterone to prepare the endometrium for implantation. Progesterone maintains your pregnancy.

Oestrogen dominance. But there is more. Dr. Lee did years of research into the roles of oestrogen and progesterone. He coined the term ‘oestrogen dominance’. According to Dr. Lee, the oestrogen/progesterone ratio is crucial to your overall health and reproductive system. When your oestrogen level is too high, you need more progesterone to balance everything out. If you don’t have this, you will present symptoms of oestrogen dominance.⁽²⁾ One of the symptoms is reduced fertility. Other complaints include: fear, depression, reduced libido, tiredness, PMS complaints, migraines, insomnia, etc.

Types of oestrogen. Your body produces different types of oestrogens. You need oestrogens for building bones, good brain functionality and reproduction. We ingest oestrogen through food in the shape of phyto- (vegetable) oestrogens. These substances, just like real oestrogens, bind to steroid receptors. Some phyto-oestrogens don’t damage your health when consumed in large amounts, others do (like soy, p50). They bind to receptors and block them for your own oestrogen and also for progesterone. Ditto for xeno-oestrogens. Xeno-oestrogens are very damaging to your hormonal balance. Xeno-oestrogens are pesticides (p52) and oestrogens present in plastic food packaging (p53).

Our society is oestrogen dominant: high stress levels cause low progesterone levels and non-self oestrogens cause high oestrogen levels. The older you are, the harder it is for your body to detoxify these oestrogens, resulting, among other things, in reduced fertility...

Causes of reduced progesterone level

Lack of water (see also: stress & dehydration)

A fluctuating blood sugar level (see also: stress & sugar)

Insufficient mineral intake and absorption (see also: stress & acidity; stress & intestinal flora)

Emotional tension, fear, frustration, grief, anger, etc.

Imbalance activity/rest: too much work pressure and no relaxation

Shortages in vitamin B6

Causes of increased oestrogen level:

Hormone imbalancing pesticides on fruit and vegetables

Synthetic hormones (the pill, plastic packaging, etc.)

Vitamin D shortages

Too much fatty tissue (fatty tissue produces oestrogens)

High sugar and carbohydrate intake

High soy consumption

Daily consumption of cow’s milk and cheeses: these contain high amounts of oestrogens(2b)

STRESS & THE HPA-AS

Your body strives for a certain equilibrium. This is called homeostasis. Whenever there is an imbalance, your body will ALWAYS take action to deal with it. It does this, for instance, by engaging the HPA-axis. Your adrenal glands are stimulated to higher cortisol production and your thyroid increases its activity level. After all, you need more drive and energy to solve the problem. Once you've solved the problem and homeostasis has returned, this axis will be switched off.

The HPA-axis includes 3 important glands: the hypothalamus, pituitary gland and adrenal glands. The Hypothalamus and pituitary gland are located in the middle of your head. Your adrenal glands are on top of your kidneys. In this process your thyroid is also activated. Your thyroid is located at throat level.

Physiologically your body is built the same as in prehistoric times. Your body’s equilibrium is controlled by your brain stem, which acts as a feeler. It signals if there is ‘something’ the matter and passes this information on to the hypothalamus. This ‘something’ can be anything: an imbalanced pH value, your blood sugar level too high or too low, a shortage of minerals or vitamins, the presence of parasites in your intestines, a lion in front of you, the surrounding temperature too high, dehydration, etc...

Action! The hypothalamus will inform you emotionally that there is a problem and will in turn signal your pituitary gland. Of all the glands, the pituitary gland is the organiser. This mastergland will then activate your adrenal glands to produce more cortisol. It will send you the signal: ‘Move! Search! There is a problem!’ So the higher level of cortisol gives you the necessary drive to solve the problem. It spurs you into action.

Energy. But besides drive, you also need energy to be able to take the necessary action. This is why your thyroid is activated. The thyroid controls your metabolism. The more active your thyroid, the faster your metabolism. Now you have drive, you want action and you also have the necessary energy at your disposal. This system stems from our cavemen ancesters. Very useful when you needed to find a well, look for the necessary healing herbs, find the immune boosting berries, or hunt the deer to supply you with the necessary protein.

Underactive thyroid If it takes too long before you find the well, the berries or the deer, the problem of, say, dehydration or illness will become chronic. In that case your thyroid will slow down. Now your your energy output is lower so you can search for longer. At this stage your adrenal glands are still producing cortisol. You are running on adrenal energy because you need that drive. After all, there is still a problem to be solved. Now you have plenty of drive, you feel worked up but you lack real energy and can't switch off.

Decreased fertility. But there is more. Before your thyroid becomes underactive, your sex glands become underactive. These will slow down first. It is advisable to sort the problem out before you get pregnant, because in pregnancy you need more energy and raw materials. It is noticeable that thyroid conditions are more often found in women than in men. Of all people with hyperthyroidism (an overactive thyroid) 12% are men and 88% women, for hypothyroidism (an underactive thyroid) 5% are men and 95% women.

Burn-out. If the problem persists, your adrenal glands will become depleted and burned out. Now you have no energy or drive left. You are tired, worn out, exhausted. So, there is always a period leading up to a burn-out in which you do have energy, because of a more active thyroid, followed by a period in which you are tired, but still have drive and find it hard to switch off.

The following chapters will explain 6 factors that switch on the HPA-axis; in the chapter ‘Rebalancing’ I explain how you can settle the HPA-axis down again.

CAUSES OF STRESS

HPA-axis

STRESS & BLOOD SUGAR PROBLEMS

An unstable blood sugar level depletes your adrenal glands and pancreas and causes stress. This is at the expense of your progesterone supply.

(2c) During millions of years of evolution as human beings, we did not eat grains. In the stone age, our diet consisted mainly of proteins and fats, supplemented by a tiny amount of sugars from fruit. Physiologically we are still not very good at digesting grains. Evolutionairy change only takes place when reproduction is threatened. Having problems with procreation at an ‘older’ age is not important to evolution. As long as young women are able to reproduce, there will be no genetic adaptation. In the meantime, the main part of the modern man’s daily diet consists of fast carbohydrates, like bread, pasta and refined sugars. This simplified diagram clarifies the composition of these nutrients:

What happens in your body when it ingests carbohydrates through bread and pasta? The starch in the grains is split into sugars (monosaccharides) in your intestines. This gigantic amount of sugar ends up in the blood, thereby increasing the blood sugar level. The pancreas reacts by producing a lot of insulin. The insulin tells the cells in your body to absorb more glucose. However, as the quantity of sugar in your blood is so high, a large part of this won’t be absorbed, but stored as fatty tissue.

Hypoglycaemia or low blood sugar level. It doesn’t stop there, however. If this situation were to (this applies to almost everyone following a western diet), over time your pancreas would become depleted. It would no longer be able to produce insulin when needed, namely when your blood sugar level is too high. It would then produce ‘for storage’. Meaning, after a little rest, the pancreas would have regained enough energy to produce insulin again, even when the blood sugar level is not too high. Therefore, it could happen from time to time that your blood sugar level would drop to a low, critical level. This is called a hypo. During a hypo your braincells don’t receive enough energy, causing brain activity to slow down to as low as 20%. When your blood sugar level is too low, you can get symptoms like nervousness, irritability, depression, insomnia, phobias, exhaustion, headaches and migraines.

Cortisol. In order to increase your blood sugar level, your body takes emergency measures. To get your very low blood sugar level to go up again, more hormonal glands are needed to spring into action, including your adrenal glands. These will start the stress response during which adrenalin and cortisol are produced, so your blood sugar level will go up again as glycogen in your liver is freed up. Glycogen is an ‘emergency ration’ of glucose, stored in your liver for emergencies. When you’re face to face with a lion and you haven’t found any food yet that day, you need energy from somewhere to be able to run away. High cortisol levels means less progesterone is available for pregnancy (see p14 to p17).

Causes of hypoglycaemia. The western diet causes hypoglycaemia. It is packed with sugar in the shape of: bread, biscuits, sweets, sugar, honey, liquorice, fizzy drinks, crisps, pizza, etc. Furthermore, coffee, alcohol, tobacco and chemical supplements to food also promote hypoglycaemia. Another cause is chronic stress. Stress has a very adverse effect on your hormonal glands. Medicines like steroids, synthetic hormones and the pill also imbalance your blood sugar level.

Symptoms. The following symptoms point to blood sugar level problems:

when you get up in the morning you need to eat to be able to cope

skipping a meal is a problem

you need to eat before practising sports

you need sugar after a meal

eating an apple makes you hungry

Insulin resistance. Apart from stress, low blood sugar levels give you the feeling you’re hungry. As a result you snack. These snacks often contain sugars, therefore the whole cycle starts over again. This makes you feel hungry/peckish all day and your blood sugar levels go up and down. After some time your body becomes insulin resistant: your cells react less and less to insulin. This is a precursor to diabetes.

Pseudo-anaemia and fertility. It is estimated that 25-35% of the western population is insulin resistant, to a higher or lesser extent. Your blood sugar level is then constantly high. There is too much sugar in the blood which has consequences for your fertility. When the blood has too much sugar it can’t carry as much oxygen (due to glycosylated haemoglobin), which means there is less energy available for reproduction. For men this leads to less mobile sperm. After all, sperm needs energy to be able to move quickly. Women need sufficient oxygen for the cell division of the embryo. Oxygen shortage at a later stage, will cause problems in the development of the foetus' nervous system.

Late or no ovulation. Insulin resistance is an important factor in metabolic and fertility disorders. For example, Polycystic ovary syndrome or PCOS is associated with insulin resistance⁽³⁾ and occurs in around 10% of all adult women. Having PCOS means eggs do not ripen fully, therefore there is no ovulation. It’s a matter of a relatively higher LH (luteinising hormone) and an FSH (follicle stimulating hormone) that is too low. This causes more than one egg to ripen. The increased LH stimulates the follicles to make androstenedione and ultimately testosterone (which can cause excessive hair growth and acne). The decreased FSH prevents the follicles from ripening properly and stops one follicle becoming dominant. Only a dominant follicle produces sufficient oestrogen to create an LH-surge (luteinising hormone-surge), via a feedback mechanism. The LH-surge triggers ovulation.

When there is no surge, ovulation happens irregularly or not at all. This will lead to irregular or no periods and make you less fertile or infertile.

Thyroid. Blood sugar level regulation disorders cause and/or affect hypothyroidism, but also liver problems, kidney and immune problems.

Hypoglycaemia (low blood sugar level). You can use Harper’s screening list on the next page to check if you suffer from a blood sugar level that fluctuates too much or hypoglycaemia.

Stable blood sugar level, how? On page 116 in chapter ‘Rebalancing’, you will read how to stabilise your blood sugar level.

Place a number before each symptom and add it all up) 0=never 1=rarely 2=at least 1x/week 3=often

Constant tiredness

Feeling hungry between meals

Hungry at night

Feeling depressed

Insomnia

Waking after a couple of hours sleep

Feeling scared (of people, places, things)

Difficulty in taking decisions

Lack of concentration

Bad memory

Tendency to worry

Insecurity or feelings of inferiority

Feeling extremely emotional

Multiple crying fits or feelings of “crying inside”

Fits of anger

Tendency to want sweets, biscuits, cake, fizzy drinks

Tendency to eat bread, potatoes, rice

Alcohol consumption

Daily consumption of more than 3 coffees or cokes

Need for sweet things, coffee in between meals

Bad at performing under pressure

Headache

Sleepy in daytime

Sleepy or drowsy after a meal

Irritability

Lack of energy

Lack of initiative

Difficulty to get going in the morning

Eating when feeling nervous

Stomach cramps or “a nervous stomach”

Allergies (asthma, hay fever, skin rash etc...)

Tiredness disappears after eating

Suicidal thoughts, feelings of hopelessness.

Boredom

Nightmares

Frequent urination

Irritability before meals

Heart palpitations

Trembling feeling when hungry

Feeling faint when a meal is delayed

Stomach ulcer, intestinal problems, bloated stomach

Cold hands or feet

Trembling hands

Blurred vision

Bleeding gums

Dizzy, light-headed

Heavy, laboured breathing

Bruise easily

Reduced sex drive

Incoordination (dropping things, walking into things)

Excessive perspiration

Unsociable or anti-social behaviour

Muscle spasms or cramps

Excessive thirst

Weight changes

Phobias

Total: ...

If you score over 40 points you have a blood sugar level that fluctuates too much. If you score over 80 points you almost certainly have hypoglycaemia.

HPA-axis

STRESS & DEHYDRATION

When you are regularly stressed you dehydrate, your adrenal glands weaken and your aldosterone and cortisol levels increase at the expense of progesterone.

Apart from adrenalin and cortisol, our adrenal glands secrete another important hormone: aldosterone, a water and salt hormone that ensures the retention of water in your body by binding to salt molecules. Every salt molecule in your body is accompanied by a large number of water molecules. When you are stressed, more aldosterone and therefore more salts circulate in your body. Salts determine the amount of circulating blood, which influences the pump function of your heart. When stressed your heart starts to beat faster and your blood pressure is higher, after all, you need that energy to fight or flee. Once stress is over, salts are no longer needed and will leave your body via urine. You will lose water.

So in order to maintain hydration it is very important to drink plenty of water during the day, especially when experiencing stress regularly.

A good indication of whether you are drinking enough, is the colour of your urine: it should be almost clear as water. Yellow urine points to dehydration. Drink before you get thirsty. When you are thirsty, that is a signal you are already dehydrated! Avoid coffee, green and black tea, soft drinks (coke, ice tea, etc...) and alcohol. These drinks extract water from your body.

You can find out about other ways to prevent dehydration on p100 in the chapter ‘Rebalancing’.

HPA-axis

STRESS & ACIDITY

Stress is acidic. Conversely acidity causes stress at cellular level. Acidity is the foundation for nearly every imbalance or illness. Even though we become more acidic with age, it is estimated that the acid-alkaline balance of around 90% of the western population is disturbed.

90% of western population is more acidic than it should be according to the age bracket (see table 1). In the age bracket of 30-49 years old, one of the consequences of acidity, is the glandular system slowly becoming disordered. All cell and organ functions deteriorate when the pH level of your body deviates from its normal values. All organs, including the reproductive organs, are effected.

Causes. Over the past hundred years the problem of acidity has grown explosively. Causes are:

wrong diet

stress

environmental pollution (electrosmog, pesticides, etc.)

pH. The level of acid-alkaline balance is measured on a pH scale of 1 to 14, where 1 signifies highly acid and 14 highly alkaline. Every organ has an optimal pH value. A good level of acidity in your blood is one of the most critical factors for good health. It needs to be between 7,35 and 7,45. Too many alkaline forming foods is never a problem, as these bind to the carbon dioxide we breath out. Too many acid forming foods do cause problems. When your blood has a pH value that is too low (too acid), enzymatic processes slow down: processes like cell division (of an embryo), immunity, blood sugar level regulation, food digestion, etc., no longer work optimally. One of the consequences is that your thyroid will compensate by working harder so your metabolism increases again.

How it works. Certain foods, like sugars, grains, cheese, meat will cause an excess of acid in your body. Stress causes lactic acid. Fruit and vegetables, on the other hand, cause an alkaline excess. Acids and alkalines are polar opposites, they neutralise each other. An excess of acids causes problems, because only alkalines can render them harmless. Fruit and vegetables are high alkaline foods. Sugar and stress are incredibly acidforming, followed by refined carbohydrates (biscuits, pasta, pizza, etc.).

So, the more sugars and stress, the more fruit and vegetables you need to compensate, or your own mineral stores (in bones, muscle tissue) will be drawn on.

For example: to compensate the damage done by 1 can of coke (pH 3), you would need to drink 33 litres of mineral water. That would neutralise the pH of coke (3.0). It is of course not possible to drink that much water, so your body needs to take the pH from 3 to 5, in order to excrete it. This will deplete your body’s mineral supplies.

If your blood is very acidic, you have a problem, this is known as blood acidosis. Your body immediately takes emergency measures: alkalines are formed using minerals (calcium, magnesium, potassium) and proteins (glutamine) from your bones, intestinal tissue and muscle tissue. Aciity contributes greatly to diabetes, gout and rheumatism. Tissues become affected, degenerate and function deteriorates.

Less stress & 20-80 rule. The secret is reducing your stress levels and planning your diet in such a way that the resulting effect is a alkaline excess. According to Swedish biochemist Prof. Dr. Ragnar Berg, who is seen as the founder of the acid-alkaline principle in nutrition, you can create a small alkaline excess in your diet by sticking to the following ratios: 80% fruit and vegetables, 20% meat, fish, eggs and dairy products, and by eliminating sugar, refined carbohydrates, coffee and alcohol. So it’s easy to improve upon the western diet!

Process of deacidification. Your metabolism continuously creates acidic end products. Your body will neutralise these acids with alkalis from your nutrition (or own tissue) and try to excrete them. If there are more acids and toxins than your body can excrete via urine, these will be neutralised and salts will be formed and deposited in your body, first in places where they cause least damage, namely in your fatty tissues. At a later stage these salts will be stored in the connective tissue of your organs, glands and joints. At night, or when you’re resting, if your liver has the capacity and the necessary minerals are available, these deposited salts can be soaked off the fatty tissue, dissolved and carried away. Unfortunately the modern western diet lacks the necessary basic minerals. When your body neutralises and stores more acids than it can excrete it is called acidification.

Acidity and menstruation. As a woman, in between your periods, you dump part of the acids and toxins from stress and metabolised food and drinks in your blood, lymph, and cell fluid and once a month, you expel as much of these acids and toxins as possible with your menstrual blood. The man can not use this way of excreting acids and toxins. As opposed to the woman, he has to neutralise all acids and toxins directly via the metabolism. Therefore men age quicker than women (hair loss, etc.).

Acidic womb. Your womb needs to have the right pH-value necessary for implantation. Just like in a test tube, the pH-value, temperature and humidity (hydration) need to stay within certain values before a ‘reaction’ takes place. In other words, an embryo can only implant when these limiting conditions are met.

Alkalise, how? Reversing acidity is very important (besides a healthy intestinal flora and hydration) in order to become more fertile. It is CRUCIAL to alkalise your body and really clear the deposited toxins, so your body and reproductive organs will function optimally for you again. You can achieve this by following an alkaline diet that is as natural as possible, and an exercise plan. Not every cell adjoins a blood vessel for toxins to be transported off. Therefore, toxins are first transported via lymph vessels. Every cell is in contact with or borders on a lymph vessel, which in turn are connected to the bloodstream via lymph nodes. Lymph fluid does, however, not flow by itself but through the movement of the muscles above. Movement is necessary to optimally clear toxins. In the chapter ‘Rebalancing' on p104 you can read which steps to take to deacidify your body optimally. Also look at p104 for naturapathic techniques to support the alkalising proces.

” Julia We had already had our first IVF treatment, which was unfortunately unsuccessful. Despite already receiving the highest dose of hormones, I produced very few eggs. In consultation with the fertility doctor we were able to start a second, and probably last, treatment. I really felt we were partaking in a race against time, due to my age (I am 41) and the prediction by the doctor that the result may be similar (low quantity and quality eggs and therefore very little chance of fertilisation). I wanted to optimally prepare my body, so I could feel I had given it my all. I duly started on the yoga program and adapted what I ate. During the second treatment it appeared I had produced twice as many eggs! The eggs were growing a lot faster too. After the egg collection two eggs were fertilised. As the dose hadn’t changed, this must have been due to other factors, like the alkaline diet and endocrine yoga program.

Table 1 : acidification

SOURCE: Gesundheit durch Entschlackung - Peter Jentschura - Josef Lohkämper

Table 2: Acidification

HPA-axis

STRESS & DISTURBED INTESTINAL FLORA

Your intestinal system is the cradle of your defence or immune system and besides your skin it is your largest organ. When unhealthy intestinal flora cause your intestinal system to become overburdened, it creates internal stress. Your immune system is called upon unnecessarily, the required vitamins and minerals are not absorbed properly and too many toxins are released, which your liver is unable to remove. These will end up in fat and connective tissue, including that of your womb and ovaries.

” Michelle After five years, 4 IUIs, 2 IVFs and 2 ICSs, my partner Xander and I became pregnant naturally. Following an examination I was told my intestinal flora was imbalanced. As a result, I didn’t absorb nutrients properly and I had a sizeable shortage of vitamins. I had very little vitamin D3, a shortage most North-Europeans suffer from, according to my doctor. I was also lacking in selenium and zinc, which are both needed for the implantation of an embryo. My skin disease caused a shortage of vitamin E, which is crucial for forming the endometrium. So we tackled this, among other things with probiotics and a diet that was as natural as possible, and it was successful because the next test was positive! We had a beautiful baby boy called Luuk and we’re so proud of our little man! I’m so glad I didn’t simply accept the diagnosis of ‘unexplained infertility’, but kept on searching. There was a cause after all.

Digestion. Firstly, it is important to give a brief explanation of digestion. What exactly happens to the food you swallow, where are the minerals and vitamins absorbed? Where are the possible problems and how do they influence your fertility?

Function of the stomach. Predigestion takes place in your stomach. The function of gastric acid is:

Extracting minerals from your food

To start digesting proteins by breaking up protein chains

Extracting B12 from food (meat)

Killing harmful bacteria

Your gastric acid production is reduced by stress and/or the intake of sugars, grains (bread, pasta, rice, muesli, etc.) and dairy products. Therefore incomplete separation of proteins will take place and you will absorb less minerals from your food. You'll lose out on B12 from meat. The incomplete breakdown will cause undigested protein to rot in your intestines or provoke your immune system to react if you have a leaking gut. Lack of B12 and minerals will lead to reduced fertility (see p72).

Heartburn really is low stomach acid production causing the undigested protein to repeat on you. Antacids only aggravate the problem. (They make you produce even less gastric acid.)

Function of the pancreas. Your pancreas produces enzymes for the digestion of fats, proteins and carbohydrates. Everything that is not digested, is not absorbed. The stumbling block here is a zinc shortage. Around 73% of the western population lacks zinc⁽¹⁶⁾. Insufficient zinc stops these enzymes from functioning, which means proteins, carbohydrates and fats are not digested fully, possibly resulting in leaky gut syndrome or thrush:

undigested protein rots in your intestines, which could cause inflammation and a leaking intestine.

undigested carbohydrates will ferment and form a breeding ground for fungi (thrush, for example) which disturb your intestinal flora and cause reduced vitamin and mineral absorption from your food.

undigested fats and disturbed intestinal flora (due to thrush for instance) leads to constipation. Premature bowel movements due to disturbed intestinal flora cause a crust that hardens, brings about inflammation and damages your intestinal wall. The weakened walls make it possible for undigested protein particles to freely enter your bloodstream. Your immune system sees these as intruders and overreacts, resulting in an allergic response.

Intestinal flora. Around 100,000 billion bacteria live in your intestines, in total approximately 2kg. This is called the intestinal flora, which consists of both helpful and harmful bacteria (10%). Of all the bacteria living in your gastro-intestinal tract, at least 90% needs to live in harmony with you. These are your symbiotic flora. In other words, the bacteria in your gastrointestinal tract are your guests, you are the host. A baby in the womb has no intestinal flora yet. In the birth canal, which contains a lot of symbiotic flora at the time of childbirth, the baby will swallow its first intestinal flora. This will travel to the baby’s gastro-intestinal tract. A caesarian section therefore results in reduced intestinal flora. Especially in infancy, it is very important to have the right nutrition and to avoid toxins (like pesticides) while the intestinal flora is developing further.

Function of the intestinal flora: a well-balanced intestinal flora will take care of:

the production of vitamins B1, B6, B11 and vitamin K

the absorption of B12

the production of serotonin. 80% of serotonin is produced in your intestines. Serotonin gives you that happy feeling, dampens pain and regulates your bowel movements.

the production of the GABA hormone: this very important hormone provides a sense of peace, reduces fear and stimulates the production of raw materials and energy for building the intestinal wall.

the transformation of calcium, magnesium, sodium and potassium by lactic acid bonds. These 4 minerals are of the utmost importance for cells to function properly and for healthy reproduction.

Dysbiosis and reproduction. Dysbiosis (disturbed intestinal flora) directly influences your fertility:

it promotes emotional stress: you produce less serotonin, your pain threshold decreases, switching from action to rest is harder, you are more easily scared. This increases your cortisol production and decreases the progesterone levels.

a decreased or no production of vitamin B6 and B11 reduces your fertility (see p70). One of the building blocks of progesterone is B6.

disturbing the absorption of B12 disrupts reproduction.

resorption disorders cause a lack of vitamins, minerals and proteins necessary for reproduction.

Antibiotics. The greatest enemy of healthy intestinal flora is antibiotics. The great advantage of antibiotics is that they kill bacteria, preventing an illness from taking hold. Unfortunately they also kill the good intestinal flora, which in the long run will sometimes do more harm than your original ailment.

Parasites. Parasites can severely disrupt absorption. You often have parasites without you knowing. One third of all faecal tests contain the parasite Lamblia Intestinalis. These severely disrupt absorption of, for example, B-vitamins. B vitamins are crucial to a healthy reproductive system. On p113 you can read how to test yourself for parasites.

Other harmful substances. The following factors are toxic to your symbiotic (healthy) intestinal flora: stress, synthetic hormones, lectins from grains, soy and peanuts; pesticides, food colouring, aromatics and flavour enhancers, preservatives, caffeine, nicotine, anti-inflammatories and aspirins, sugar, sweeteners like aspartame, maltitol, etc., laxatives when used frequently, heavy metals like lead, mercury, bacterial or fungal intestinal infections.

Disturbed intestinal flora: One or more of the following symptoms indicates disturbed intestinal flora, and/or parasites and/or a leaky gut:

often having a bloated stomach

suffering from intestinal gases

often being constipated

often having diarrhoea

intestinal cramp

being unable to handle alcohol: candida will make you drunk after only one glass of wine. Fungi are able to turn sugar into very toxic alcohol, which puts extra toxic stress on your body.

reduced fertility: decreased nutrient absorption can lead to a lack of those vitamins needed for reproduction.

hormonal disorders, sensitivity to stress.

suffering from allergies, skin and auto-immune diseases.

What to do about it? The chapter ‘Rebalancing intestinal flora’ (p114), will tell you how to make your intestinal flora as healthy as possible.

HPA-axis

STRESS & OVERBURDENED LIVER

Your liver processes lots of different substances: pesticides, herbicides, heavy metals, additives, exhaust fumes, medication, dioxins, artificial oestrogens, viruses, air pollutants, waste products from your own metabolism, etc. In short, the liver has to detoxify all those substances that stop you from functioning normally. When your liver is overburdened, toxins are stored in fatty tissue, until there are enough raw materials available again to clear them. One of the consequences of an overburdened liver is infertility.

The liver is the largest and heaviest organ in your body, it weighs 1.5 to 2 kilograms. Firstly, the blood with absorbed nutrients from your intestines enters the liver. Here it is checked and the substances it contains are processed. The purified blood then enters the right atrium of your heart, from where it is pumped through your whole body. Your liver has many other tasks besides detoxification. In the past, before the era of additives, pesticides, colourings, synthetic hormones and exhaust fumes, detoxification was a minor task. Now however, in our current climate, it is a very different story. Man, in the modern Western world, ingests a total of two kilograms of pesticides per year! Your liver has to process enormous amounts of toxins, often many more than it can cope with. This causes its other functions to become imbalanced too. One of the functions of your liver, for example, is to breakdown the abundance of synthetic and xeno-oestrogens. Xeno-oestrogens are pesticides and also leach out of plastic food packaging. They cause oestrogen dominance. Oestrogen dominance reduces your fertility.

Research⁽⁴⁾ by R. Billica (2009) shows that infertility can be remedied by detoxification. Your liver detoxifies in several stages. To be able to detoxify you need sufficient vitamins A and D. In the first stage the toxins are prepared for binding to water (hydrolysis). You will need to have sufficient B vitamins for this. In the second stage the toxins are bound to water. For this you need enough proteins, selenium (see p66), zinc (see p63) and B vitamins (see p70). Shortages of these raw materials inhibit the binding to water and cause toxins to be stored in fatty tissues. Heavy metals (mercury from amalgam fillings and fish; aluminium, cadmium, lead) are also deposited in the endometrium, stopping implantation from taking place. Endometriosis often goes hand in hand with heavy metal accumulation: the endometrium is a safer storage place than fatty brain tissue.

Therefore, a first step in detoxification is to limit the unnecessary strain on your liver. The chapter ‘Rebalancing’, on p102, will tell you how to do this.

HPA-axis

STRESS & SHORTAGES

When your body is lacking in raw materials, this influences your stress levels, your hormone levels and your fertility.

Fat-soluble vitamins A, D, E, water-soluble vitamins B3, B6, B11, B12, C, the minerals magnesium, zinc, iodine, selenium, sufficient proteins and the right fats are all needed for a successful conception and pregnancy. The chapter on page 59 is dedicated to these micro-nutrients and macro-nutrients. It explains why these nutrients are crucial to your fertility and describes the symptoms in case of shortages.

A question people regularly ask me is: ’I eat a balanced diet, why would I have shortages?’ ' Unfortunately, today, it is just not that simple anymore.

⁽⁵⁾Agricultural land has deteriorated dramatically in the past decades due to our modern industrial practices. Artificial fertilizers - a combination of nitrogen, phosphorus and potassium - has increased crop growth (more kilograms), but also badly disturbed the soil balance. Minerals like magnesium, chromium and selenium have practically disappeared from the soil. Plants look for nutrition in the soil, but because there are hardly any useful minerals left, they absorb the heavy metals instead, like aluminium, mercury and lead. Because your body is missing the good, protective minerals or anti-oxidants, it absorbs the harmful, heavy metals more readily. In brief, you are lacking healthy minerals and take in polluted metals and traces of pesticides instead. Man, in the modern Western world, ingests a total of two kilograms of pesticides per year!

After doing research at several locations in the world, the Food and Agriculture Organization (FAO) had to conclude that the decrease in vital nutrients in our food is extremely serious. Besides the impoverished soil, there are other causes, like greenhouse cultivation, artificial lighting, harvesting unripe fruit to be treated further for a longer shelf life, prolonged refrigerated storage (up to three years!), radiation for preservation, prolonged transport times, treatment with artificial additives and substances, etc.

In 1985, 1996 and 2002, Swiss pharmaceutical company Geigy did some research into the nutritional values of fruit and vegetables. The outcome is disconcerting. The same goes for the background of this research. You would expect the conclusions concerning the poor nutritional values of fruit and vegetables to be used to improve the situation. The opposite is true. The reason for this research is purely commercial. The pharmaceutical industry wants to know which vitamins and minerals we are (increasingly) lacking, so they can plan which medicine to develop for which diseases.

The table below shows how our food provides us with less and less nutrition.

SOURCE: Pharmaceutical company Geigy, food laboratory Karlsruhe/Sanatorium Obertal

Below you will find part of the report⁽⁶⁾ ‘Nutritional Shortages in the Netherlands’, which was presented to the Minister of Public Health in 1995. The report was prepared by Ruud A. Nieuwenhuis, director of the Foundation for Orthomolecular Education in collaboration with A.A. van Ramshorst, M.Sc. Engineering, nutrition expert, and N.H. de Vries, LLM, lawyer and judge.

Their conclusion is that the Dutch population suffers from medium to large shortages of many vitamins, minerals and trace elements. I would be surprised if this would be any different for the rest of Europe and America...

” Even a so-called BALANCED diet contains insufficient vitamins, minerals and trace elements: the entire population lacks vitamin A, selenium and copper. Several population groups, including the two that are quantitatively largest (men and women aged 22-50), further lack vitamin D, calcium, iron, zinc and magnesium. Furthermore, the calculation results show marginal intakes of vitamins B1 and B2.

In determining nutritional standards, various circumstances that increase the population’s need for essential micro-nutrients were wrongly ignored. When this negative factor is also taken into account, it can only be concluded that there are serious, multiple shortages at a micro-level for the whole population. Recent research shows conclusively that the observed shortages lead to higher risks of cardiovascular disease, cancer and other serious common diseases or syndromes, including population-wide loss of condition in the fullest sense of the word.
The calculations and supplementary material in the report allow the following conclusions to be drawn:

The average Dutch person does not eat a well-balanced diet. But even if they would (eat according to the nutrition advice given by VoVo), they would still not consume anything close to the recommended amount for many essential nutrients. To a greater or a lesser extent, almost the whole Dutch population experiences nutrient shortages of essential vitamins, minerals and trace elements. These shortages will inevitably lead to (serious) health issues.

The calculation results regarding the nutritional content that is consumed daily, are tested against the Dutch Nutritional Standards, the so-called Recommended Daily Allowance (RDA). These conservative standards are based on ‘old values’, multiple scientists have been trying for a long time to get many RDAs increased. They don’t take into account the following obvious influences on the amount of nutrients in food and human tissue:

the impoverishment of our agricultural land

imperfect composition of artificial manure, pesticide usage

so-called seed refinement

unvaried fodder

hormonal stimulants, etc.

foreign additions to food

artificial industrial food products (which contain harmful substances, like trans fats, and have the wrong nutritional balance)

radiation, exhaust fumes from motorised traffic, industrial toxic emissions, etc.;

The human body disposes of many different ways to eliminate unwelcome contamination from food and the environment, but above all needs anti-oxidants to do so, which are mainly obtained from food. As previously shown, there is actually a shortage of these substances in our food, which means our body’s detoxification capacity cannot function optimally. The consequences of this are, of course, very harmful to our health. In order to neutralise this negative effect, the greater need for micro-nutrients, especially anti-oxidants needs to be compensated. It is very obvious that this compensation is only possible by providing the anti-oxidants that are lacking.

If the essential extra need for nutrients due to environmental pollution and food pollution is also taken into account, we can only conclude that the entire Dutch population suffers from medium to large shortages of many vitamins, minerals and trace elements."

This chapter explains how certain foods can have a negative effect on your fertility. As you get older, your body becomes less resilient. Unless you've stuck to a healthy diet over the years, chances are your liver is overburdened. Anything your liver can’t process and eliminate is stored in your connective and fatty tissue. You could say that once you’ve reached 35, maybe 40, your body’s ‘storage bin’ is pretty full of waste products, which causes your energy and fertility to diminish noticeably. Therefore it is important not to put more stress on your body and especially your liver, but to endeavour to follow a diet that helps you eliminate the deposited waste products.

FOODS YOU'D BETTER AVOID

Certain foods have a negative effect on your fertility. In this chapter you will find an overview of those things you should strike off your shopping list, and why.

CAFFEINE

Research⁽⁷⁾ shows the chance of miscarriage increases by 50% when you drink two cups of coffee (!) a day. Four cups of green or black tea or 4 glasses of coke a day have the same effect.

Dr. De-Kun Li from the Kaiser Permanent Division of Research, researched 1063 women who carried on consuming their normal dose of caffeine during pregnancy. It appeared they had twice as many miscarriages as women who had no caffeine. The researchers suspected caffeine to be harmful to a foetus, as it is incapable of processing the substance, due to its underdeveloped metabolism. Furthermore, caffeine starts a stress response which uses up part of your stored progesterone to produce stress hormones. According to Dr. Li, it is better for women trying to conceive, and pregnant women, not to consume any caffeinated drinks (like coffee, coke, etc.) especially during the first three months of pregnancy.

Laboratory tests show that caffeine increases the mobility of sperm significantly. However, as the caffeine concentration increases, the conception rate decreases, and the development of the fertilised embryos decreases dramatically or comes to a standstill in the caffeine group. Danish research(8) into the effects of caffeine on 2500 men, outside the laboratory, also shows caffeine has a fertility reducing effect on male virility.

TIP if you want to swap your coffee for tea, be careful with herbal teas. Some herbal teas ( like liquorice) are diuretic. Tulsi tea (holy basil) is a great option that supports your adrenal glands.

WATCH OUT Just like normal coffee, decaffeinated coffee has a dehydrating effect.

SUGAR

Sugar is extremely acidifying. It robs your body of its reserves of vitamins and minerals, which sends your body out of balance and can cause all kinds of complaints, including menstruation problems, fertility problems and depression.

The amount of sugar one person consumes per year has increased worryingly in recent decades. In Europe we averaged 4.5 kilograms pp per year in 1936. In 2002, according to most sources, this had increased to more than 83 kilograms pp, that is 227 grams per day! Sugar is added to almost everything you can find in the supermarket: crisps, biscuits, bread, coffee, breakfast cereals, crackers, smoked salmon, salad dressings, fruit yoghurt, ketchup, vegetables in cans/jars, etc.

Glucose, the active form of the sugar used by your cells as fuel, can be produced by your liver itself from fats and proteins. Therefore, it is simply not true that you need to eat or drink sugar for your energy production. Worse still, the human body does not cope well with refined sugars. Excessive sugar consumption causes intestinal disorders, hypoglycaemia, immune system disorders, fungal infections, vitamin deficiencies and diabetes.

Draining your body. The ‘original’ sugars - for instance from sugar beet, sweetcorn or fruit - contain a number of sweet substances, but also fibres, minerals (e.g. calcium, iron, magnesium, selenium, zinc and chromium), vitamins (e.g. A, B, C and D), trace elements and enzymes. The refining process removes these important substances. What remains are really only carbohydrates. For your body to process sugar, however, it needs many of these fibres, minerals, vitamins, trace elements and enzymes. If they are not available, the sugar will drain your body of its reserves of vitamins and minerals, leading to various complaints, like hypoglycaemia, diabetes, bone problems through demineralisation, weight gain, joint infections, menstruation problems, heart diseases, anaemia and fertility problems.

Anovulatory cycle. Excessive sugar consumption causes too much insulin to be released. Repeating the process of sugar/insulin levels that are too high can result in insulin resistance and lead to polycystic ovary syndrome (PCOS). Several follicles will start to ripen in one or both ovaries, but won’t reach the mature stage. Ovulation won’t take place during your cycle, even if you still have your monthly bleed. This disorder affects 5 to 10% of all mature women.

The fructose myth. The word ‘Sugar’ is not only used for glucose or sucrose, but also for fructose. When a label mentions ‘fructose’ or ‘fructose syrup’, this means High Fructose Corn Syrup (HFCS). It usually consists of 55% fructose and 45% glucose, equal to the proportions found in fruit. However, it is derived from corn, sweeter in taste and cheaper to produce. The substantial increase in use of HFCS is thought to be one of the main reasons for the obesity and diabetes 2 epidemic worldwide. Actually, the amounts of fructose in fruit are much smaller. You would only consume a few grams of fructose a day on a diet of fruit alone.

Addictive. Your brain cells communicate with each other via neurotransmitters. Dopamine is a ‘feel-good’ neurotransmitter that promotes assertiveness, sexual arousal, a healthy immune system and a properly functioning nervous system. Sugar first raises your dopamine level, giving you a high. After a while, however, the opposite happens; it becomes increasingly difficult for your body to keep the dopamine at that level. As a result you crave more sugar because a low dopamine level makes you feel bad; it causes feelings of depression, agitation, loss of memory, nervousness, self-pity, irritability, concentration issues and... low willpower, which makes it difficult for you to stay off sugar. It’s a vicious circle!

Stevia. Sugar is best replaced by stevia. Stevia is a completely natural sweetener derived from the stevia plant, which is, coincidentally, easy to cultivate without the use of pesticides. Scientists are enthusiastic about this sweetener. According to professor Geuns from the University of Leuven (Belgium), no negative side effects have been found up until now. Stevia does not contain any calories, is a strong sweetener and corrects a blood sugar level that is too high, but does not reduce it further if it is too low. Furthermore, it is a strong anti-oxidant (like vitamin C). Stevia also lowers the blood pressure and prevents arteriosclerosis because it significantly reduces bad cholesterol (LDL).

TIP Avoid alcohol-based stevia, or stevia with other additives.

WATCH OUT #1 sweeteners like maltitol, aspartame, sorbitol, etc. are best avoided. These sweeteners disturb your hormonal balance.

WATCH OUT #2 Even so-called ‘unsweetened’ fruit juice often contains sugar (fructose).

DAIRY PRODUCTS

Cow’s milk products are not very good for your health or reproductive system. They cause intestinal issues. Furthermore, non-organic cow’s milk, yoghurt and cheese contain lots of oestrogens. (8a).

Enjoy milk, it’s good for you! That is the message we have grown up with ever since the milk surplus in the 1930s. However, drinking milk is actually unnatural and unhealthy. The consumption of cow’s milk products is linked to complaints like: osteoporosis, intestinal disorders, migraine, skin problems, asthma, bronchitis, sinusitis, chronic colds, allergies, arthritis, prostate cancer and reduced fertility due to oestrogen dominance. On top of this, dairy products contain lots of phosphates. They bind to minerals like zinc, iron and magnesium in your intestines. You need these minerals for your reproductive system (see p62), among other things. The presence of phosphates prevents you from absorbing the calcium present in milk! Moreover, dairy products, but also grains and sugar, slow down the production of your gastric acid. Gastric acid helps to extract minerals from your food and to break down protein. Anything you eat in combination with dairy products (but also with grains and/or sugar) is not predigested properly, if at all. And if it is not digested, it is not absorbed...

Cow’s milk protein is one of the main food elements that causes food allergy, because cow’s milk protein chains are long and are not broken down fully in your stomach. These protein remains ferment and rot in your intestines, which irritates and damages your intestinal mucous membranes, causing protein fragments to enter your bloodstream and provoke a hypersensitive reaction. Furthermore, you develop a natural intolerance to cow’s milk from the age of three. You need the enzyme lactase in your intestines to break down lactose from milk, so your body can absorb it. You only produce sufficient amounts until you are three, after which very little is produced, if any. The symptoms caused by cow’s milk protein and lactose intolerance are the same: feeling bloated, flatulence, constipation or diarrhoea, stomach ache. Dairy products from goats or sheep are digested more easily, as they contain proteins that are broken down better and form less mucous.

TIP To aid optimal absorption of minerals and proteins it is better not to have dairy products with your meal. If you do decide to have yoghurt, custard or pie for dessert, have it half an hour after your meal!

TRANS FATS (TRANS FATTY ACIDS)

Trans fats can cause reduced fertility, decreased sperm production, negative effects on foetal growth, endometriosis, cardiovascular diseases and cancer.

Your cell membranes need to be formed using the right fats (for instance DHA = Omega-3 from fish) to guarantee their flexibility. This is needed for your cells to function properly. When there are shortages of good fats, trans fats are incorporated into your cell membranes causing them to become rigid. This hampers the proper functioning of enzymes, the transport of nutrients and the elimination of toxins. The rigidity of the cell membrane caused by incorporated trans fats impairs the functioning of the hormone receptors and the messaging systems of the cell.

What are trans fats? Trans fatty acids originate from the hydrogenation of liquid vegetable oils (sunflower oil, soy oil, etc.). In this process, the oil is first mixed with a small amount of metal particles (nickel powder), after which it is put in a high pressure reactor, where the molecular structure of the oil is changed using very high temperatures. This is how vegetable oils that are normally liquid at room temperature become spreadable. Emulsifiers and dyes make the end product look appealing. Unfortunately the industry prefers these hardened fats, because they increase the product’s shelf life by a lot and are easier to process. Trans fats are found in hundreds of products, like crisps, biscuits, cakes, chips, crackers, peanut butter, mayonnaise, bakery goods, pre-packaged baked products and fast food.

Reduced fertility. A study on the effect of trans fats on rats⁽⁹⁾ shows that the ovulation cycle of the female rats became irregular. For males, the production of testosterone and semen was reduced considerably. An abnormally low sperm production continued into the third generation!

Endometriosis. A 12-year long study⁽¹¹⁾ by 70,709 American nurses, concluded that women who consumed the most trans fats through food, had a 48% increased risk of endometriosis than those who ate less trans fats.

Growth disorders. Trans fats reduce the (healthy) fat content and therefore the mother milk’s quality. In 1994 the Danish Nutrition Council⁽¹⁰⁾ expressed its concern regarding possible growth disorders of the foetus (and babies through breastfeeding), due to increased consumption of trans fats by the mother. The development of the child’s nervous system, for instance, was said to suffer (resulting in ADHD, autism, etc.).

TIP Replace margarine with butter. It is best to cook using butter, ghee or coconut oil. The structure of these saturated fats remains stable when heated. Coldpressed olive oil is okay, but not higher than 170°C, at which point it becomes toxic.

ANTI-NUTRIENTS IN GRAINS

Dr. Loren Cordain is one of the world’s leading scientists regarding the original human diet. Grains do not belong there. He discovered⁽¹¹⁾that grains, and also soy and peanuts, contain anti-nutrients that are harmful to your intestinal flora and hormonal balance.

Unfortunately, besides the good substances like fibre, which regulates your absorption of moisture, grains also contain anti-nutrients⁽¹²⁾. By grains we mean the grains you find in your bread and pasta, like wheat, rye, barley, oats, and also rice and corn.

Grains contain phytanic acid, which works as a mineral magnet. Phytanic acid prevents the absorption of minerals like calcium, magnesium, zinc and iron. It is a mineral thief.

Grains contain anti-nutrients which suppress the biotin (B8) metabolism in your intestines. B8 shortages cause dull hair, bad nails, skin problems.

Grains contain alpha amylase inhibitors. Alpha amylase is produced by your saliva and pancreas to break down and digest starch. In other words, grains, which naturally contain starch, are counteracting their own digestion. Fermentation takes place in your intestines; this is a breeding ground for fungi such as candida.

Akylresorcinols are mainly present in wheat and rye, especially in the bran layer. These anti-nutrients break down red blood cells, cause DNA mutations, degenerate liver and kidneys and provoke inflammation.

Gliadin is found in wheat, rye and oats. It causes hyperpermeability of your intestinal wall, allowing large protein structures into you bloodstream, which then provoke an allergic reaction.

Lectins. And last but not least, the lectins. Lectins are anti-nutrients that are common in the plant world. Most lectins have no negative effect on humans. However, there are exceptions: the lectins in grains, peanuts and soy have a very harmful effect. In grains, lectins can mainly be found in wheat, rye, barley, oats, corn and rice. (Quinoa also contains lectins, but a lesser amount.) Lectins cannot be destroyed by heat or digestive enzymes. Lectins disturb the digestion of food in your stomach and intestines. Your body does not consider lectins to be foreign substances. They change the balance of your bacterial flora through your intestinal wall and cause leaks in your intestines. Once in your bloodstream, they stimulate your immune system so you slowly develop allergies to substances you did not react to before. This causes sensitivity to auto-immune processes. Repeated miscarriages can find their origins in a leaking intestine(12a), due to an excess in lectins causing rejection of the embryo (50% of an embryo is foreign matter, after all).

TIP Above all avoid wheat, rye, soy and peanuts. Spelt contains far fewer anti-nutrients than rye and wheat, which makes it a better alternative to bread and pasta. Buckwheat, sorghum and millet don’t contain any antinutrients.

SOY

When you hear ‘soy’, it immediately makes you think of tofu and vegetarians. Soy, however, is present in almost everything you eat: about 2/3 of all produced food contains derivatives or ingredients based on soy. Research shows soy is not good for your fertility or your general health.

Besides phytanic acid and lectins, soy also contains trypsin inhibitors. Trypsin inhibitors in soy hinder digestion and therefore protein absorption. Proteins are the building blocks for cells, muscle tissue, enzymes and also hormones. Soy increases the demand for vitamin B12 and vitamin D. B12 makes sure vitamin B6 is absorbed, which is crucial to your hormonal balance. Vitamin D and vitamin A are the organisers for all processes in your body, including reproduction. During the processing of soy, neurotoxins are formed. Neurotoxins are substances that adversely affect the functioning of your nervous system.

Hormonal imbalance. Soy has a high phyto-oestrogen or vegetable oestrogen content. These substances bind to the steroid receptors, like real oestrogens. Some phyto-oestrogens are harmful when consumed in large quantities, others are not. Oestrogens from soy bind to the receptors and block them for your own oestrogen and progesterone. This causes a hormonal imbalance. Children who drink soy milk as an alternative to breast milk or formula will consume the equivalent amount of 3 contraceptive pills from 2 bottles. A study showed the concentration of oestrogen in soy formula was 13,000 to 22,000 higher than in mother's milk or non soy-based formula (12b)!

Male fertility. Research⁽¹³⁾ shows that high soy consumption in men has a negative influence on sperm quality. This research also concluded that soy does not only influence sperm quality, but also increases the risk of testicular cancer. Furthermore, soy turned out to be partially responsible for undescended testes in babies whose mothers had a high soy intake.

FARMED FISH

Farmed fish should be a source of Omega-3 fatty acids, selenium and taurine. Unfortunately, due to the way they are farmed, these fish contain hardly any of these nutrients any more, but do contain harmful substances. The presence of mercury in fish is also a problem.

A lot of the fish in the supermarket is farmed fish. Farmed fish is different from wild fish in several ways. Firstly, farmed fish are fed with unnatural fish food (a quarter consists of soy!). When this food contains impurities and lectins, it will get into the fish. Secondly, the larger population density in fish farming systems makes the fish more prone to infectious diseases, therefore treatment with antibiotics is standard. As consumers, we ingest those substances too. Furthermore, farmed fish lack EPA, DHA and vitamin D because they do not feed on algae. Algae ensure vitamin D is stored in the fatty tissue of the fish.

An other general ‘fish issue’ is mercury build-up. Mercury mainly gets into our rivers and oceans through the emissions from carbon fired power stations. It builds up in fish and consequently accumulates in your body. The larger and more predatory the fish, the greater the mercury build-up.

TIP The best option is sustainable wild fish. Take some chlorella or spirulina tablets straight after a fish meal. The chlorophyll in these superfoods binds to potential heavy metals in the fish.

FLUORIDE

The fact that fluoride is healthy is, unfortunately, a fairy tale. It is not even good for your teeth. Fluoride (also found in toothpaste) inhibits the absorption of iodine. Iodine is crucial for a properly functioning thyroid and for your fertility (see p66).

Drs. R.N. Mukherjee en F.H. Sobels of Leiden University proved that fluoride in drinking water and toothpaste increases genetic damage to sperm cells and prevents DNA recovery. ⁽¹⁴⁾.

Fluoride is actually officially listed as a poison. Fluoride is more poisonous than lead, but a little less than arsenic. It is a main component in pesticides and narcosis and is used in modern warfare to make prisoners cooperate. In 1984 Proctor and Gamble, manufacturer of Colgate toothpaste, declared the amount of fluoride in a small tube of toothpaste could be fatal for a child.

Fluoride is a waste product in the production of aluminium. In the 1930s fluoride was just dumped down drains and ended up in drinking water. More and more damage claims were filed when victims realised their complaints were down to fluoride poisoning. Numerous ‘scientific’ studies were then conducted to convince the population fluoride was totally safe.

PESTICIDES

Granted, organic products are more expensive than non-organic products. But an organic egg does not contain dioxins; it comes from a chicken free to roam outside and raised without antibiotics. And an organicallyreared cow is allowed to grow at its own rate, without hormones. Furthermore, research shows that pesticides on fruit and vegetables influence your hormone balance. These substances are called EDCs (endocrine disrupting chemicals). They imitate hormones and unbalance the endocrine system in humans and animals. This has huge consequences for growth, sexual development, procreation and even behaviour.

⁽¹⁵⁾ Male frogs with female organs. Male fish producing eggs and male turtles that can’t procreate any more, due to underdeveloped sexual organs. It is all going wrong with Mother Nature, but what causes this imbalance? Research⁽¹⁵⁾ shows that the mutations are linked to certain pesticides that influence the hormonal system. These substances are known as ‘endocrine disrupting chemicals’, which take their toll on humans too.

Recent research and official reports⁽¹⁵⁾ show that these EDCs contribute to hormonal cancers (breast cancer, testicular cancer, prostate cancer), metabolic disruptions (diabetes, obesity), reduced fertility, early puberty, cardiovascular problems, mental and behavioural problems. Some effects are still noticeable in the second, or even third generation, even if these generations have had no contact with EDCs. Despite reports outlining the disastrous effects of these toxins, the EU prefers to stick its head in the sand rather than take decisions about them.

EDCs are used in the production of cosmetics, plastic, toys, shampoo, furniture, preservatives and pesticides. As a consumer, you are in contact daily with lots of these chemicals, through your skin and food. If you do not eat organically, you take in around 20(!) different hormone disturbing pesticides daily, through your food.

Even though the EU works with MRLs (maximum residue levels), the maximum amount of pesticide residue allowed on your food, the fact that there are often more than 10 of these dangerous substances on a single product is not taken into account. Your body cannot always eliminate these toxins. When they build up in your body, it creates a dangerous cocktail. Around 40 different pesticides used in Europe are harmful for your hormonal system, and 30 of these are found in food. You don’t even have to be exposed to large amounts.

Plastic. Besides the pesticide residue on your food, there are also the EDCs which leak from plastic packaging into your food. The most important EDCs, present in most plastics, are phtalates (a substance added to PVC, among others, to increase strength, durability and transparency) and Bisphenol A, the raw material for polycarbonate. It is almost impossible to avoid contact with these harmful substances. Thousands of products contain these two chemicals: toys, packaging, water bottles, CDs/DVDs, mobiles, electrical appliances, cars, contact lenses, dummies, baby bottles, etc.

EDCs, children and embryos. Despite the fact that these chemicals even have an effect on your hormonal system in low doses, the EU maintains a low threshold and assumes that this is safe. The PAN (Pesticide Action Network) is justifiably worried about the effect of these toxic substances on children and (unborn) babies. It has been proven that the placenta does not filter out these substances, contrary to beliefs in the past. These substances are very harmful for children, as their immune system is still developing; their little bodies find it harder to eliminate them. Their much lower body weight causes their tolerance levels to be much lower than an adult’s. Scientists are now agreed that, especially for developing embryos, the absence of these chemicals is crucial, as they can disrupt the fine tuned systems of development. Hormones play an important part in the process by which a body is formed. Furthermore, many hormones influence DNA. Disruption of this influences the nervous system, the brain and the sexual organs. These disruptions often go unnoticed in the first few years, but will come out at a later age in the form of motor delay, ADHD, memory problems, infertility, and at a later stage even cancer. Theo Coldborn is a renowned scientist who specialised in the effect of EDCs on the human body. On his website (endocrinedisruption.com) you will find a timeline outlining at which developmental stage an unborn child is most vulnerable to these pesticides and other chemicals. For each developmental stage, the chart shows which organs are vulnerable to which substances.

Some pesticides and what they cause:

Bifenthrin : causes ovulation disruptions (Liu, 2011).

Carbendazim en Benomyl: has a harmful effect on the male sex organs and results in reduced sperm production, among other things. (Gray, 1990; Lazzary, 2008; Moffit, 2007; Yu, 2009).

Chlorpyrifos-methyl : blocks male sex hormone activity. (Kang, 2004).

Mancozeb: causes no less than 8 types of cancer, including breast, liver, pancreatic and thyroid cancer. (Belpoggi, 2002).

Prochloraz: This pesticide causes extreme hormonal disruption and especially affects the reproductive glands. It produces female traits in men and sexual abnormalities (Blystone and al., 2007).

It is best to buy the organic version of these 11 products:

Lettuce. EDC found on lettuce: Bifenthrin, Captan, Carbendazim, Benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermethrin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (Mancozeb), Flutriafol, Iprodione, Linuron, Methomyl, Thiodicarb, Myclobutanil, Pirimicarb, Propamocarb, Pyrimethanil, Tebuconazole, Tolclofos-methyl.

Tomatoes. EDC found on tomatoes: Bifenthrin, Captan, Carbendazim, Benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermethrin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (Mancozeb), Flutriafol, Iprodione, Methomyl, Thiodicarb, Myclobutanil, Oxamyl, Penconazole, Propamocarb, Pyrimethanil, Pyriproxyfen, Tebuconazole.

Cucumbers. EDC found on cucumbers: Bifenthrin, Captan, Carbendazim, Benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermethrin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (Mancozeb), Iprodione, Methomyl, Thiodicarb, Myclobutanil, Oxamyl, Penconazole, Pirimicarb, Propamocarb, Pyrimethanil, Pyriproxyfen, Tebuconazole.

Apples. EDC found on apples: Bifenthrin, Captan, Carbendazim, Benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermethrin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (mancozeb), Fenbuconazole, Fenoxycarb, Flusilazole, Iprodione, Methomyl en Thiodicarb, Myclobutanil, Penconazole, Pirimicarb, Propamocarb, Pyrimethanil, Tebuconazole.

Leeks. EDC found on leeks: Bifenthrin, Carbendazim en Benomyl, Chlorothalonil, Cypermethrin, Dithiocarbamates (Mancozeb), Iprodione, Linuron, Myclobutanil, Propamocarb, Pyrimethanil, Tebuconazole.

Peaches. EDC found on peaches: Bifenthrin, Captan, Carbendazim and benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermethrin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (Mancozeb), Fenbuconazole, Fenoxycarb, Flusilazole, Iprodione, Malathion, Methomyl, Thiodicarb, Myclobutanil, Oxamyl, Penconazole, Pirimicarb, Pyrimethanil, Tebuconazole.

Strawberries. EDC found on strawberries: Bifenthrin, Captan, Carbendazim and benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermethrin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (Mancozeb), Flusilazole, Flutriafol, Iprodione, Methomyl, Thiodicarb, Myclobutanil, Penconazole, Pirimicarb, Prochloraz, Propamocarb, Pyrimethanil, Toclofos-methyl.

Pears. EDC found on pears: Bifenthrin, Captan, Carbendazim, Benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermethrin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (Mancozeb), Fenbuconazole, Fenoxycarb, Flusilazole, Iprodione, Malathion, Methomyl,Tiodicarb, Myclobutanil, Penconazole, Propamocarb, Pyrimethanil, Pyriproxyfen, Tebuconazole.

Grapes. EDC found on grapes: Bifenthrin, Carbendazim, Benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermethrin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (Mancozeb, Flusilazole, Flutriafol, Iprodione, Malathion, Methomyl, Thidiocarb, Myclobutanil, Oxamyl, Penconazole, Pirimicarb, Prochloraz, Propamocarb, Pyrimethanil, Pyriproxyfen, Tebuconazole.

Peppers EDC found on peppers: Bifenthrin, Carbendazim en Benomyl, Chlorothalonil, Chlorpyrifos-methyl, Cypermetrhin, Cyproconazole, Deltamethrin, Dimethoate, Dithiocarbamates (Mancozeb), Flusilazole, Flutriafol, Iprodione, Malathion, Methomyl, Thidiocarb, Myclobutanil, Oxamyl, Penconazole, Pirimicarb, Prochloraz, Propamocarb, Pyrimethanil, Pyriproxyfen, Tebuconazole.

Oranges. Although peeled oranges are less harmful to you, the peel contains an extreme amount of EDCs. Make sure small children do not put unpeeled oranges in their mouths and wash your hands well after peeling. Also avoid non-organic freshly squeezed orange juice: pesticides from the peel end up in the juice during squeezing.

What can you do yourself?

Eat as organic as possible, especially when pregnant or trying to conceive. Organic food is guaranteed to be free of pesticides thanks to the stringent rules the producers need to adhere to. If your wallet does not stretch to an organic diet, avoid the 11 products mentioned here as much as possible. For instance, replace lettuce with raw spinach.

Although most pesticides pass through the surface into the fruit or vegetable, they are most concentrated in the skin. Not all the pesticide residue is removed by washing. By removing the skin you lower the dose of pesticides you ingest.

Avoid cans with plastic coating on the inside.

Whenever possible, avoid food wrapped in PVC film. Use aluminium foil instead of cling film to conserve food.

Avoid food and drink that is packaged in plastic bottles or containers, if you can.

And, strangely enough, avoid till receipts! These contain extremely high BPA concentrations.

If you have a baby, use BPA free dummies. Unfortunately the harmful BPA versions are still legal in Europe (except in Austria).

MICROWAVE

Food heated up in a microwave loses its nutritional value. The radiation destroys enzymes, minerals and most vitamins. Research shows that food which has been warmed up in the microwave promotes hormonal disruptions.

Microwaves are generated by alternating current (AC). The atoms, molecules and cells receive a blast of magnetic radiation and are forced to convert polarity, 1 to 100 trillion times per second. The friction generates heat. This disrupts the molecules in your food. The enormous power breaks down the cells, which damages the freshness, energetic value and quality of your food.

Several Swiss, Russian and German scientific studies(15a) conclude a reduction and transformation (change in structure) of minerals, vitamins and nutrients in all foods, which means your body gains very little benefit from them, if any. The minerals in vegetables are transformed into carcinogenic free radicals. Your body is unable to break down the unknown by-products formed in the food. Regularly eating food that is warmed up in the microwave disturbs your hormones.

FLAVOUR ENHANCERS

MSG (monosodiumglutamate or E621) is used in thousands of savoury foods, like meat, snacks, crisps, soups, sauces, etc. MSG improves the flavour of foods, but also disrupts your hormonal balance. Glutamate puts your body into stress-mode, not ideal if you are trying to get pregnant.

A study on rats(15b) who were fed on MSG showed the following: fertility decreased by 50% in comparison to the control group. The MSG rats’ offspring had smaller sex organs and after only 25 days they were overweight.

Which products contain MSG? Additives which ALWAYS contain MSG are: hydrolysed vegetable protein, hydrogenated vegetable oil, vegetable protein extracts, calcium caseinate, yeast extract, sodium caseinate.

Additives which OFTEN contain MSG are: stock, meat or chicken flavouring, seasoning, malt extract, malt flavouring, maltodextrin, natural flavouring, spices. Additives which SOMETIMES contain MSG are: carrageen, soy protein concentrate, soy protein isolate, concentrated whey, enzymes.

The E-numbers for harmful flavour enhancers are: E620 Lglutamic acid, E621 Monosodium glutamate, E622 Potassium glutamate, E623 Calcium glutamate, E624 Ammonium glutamate, E625 Magnesium glutamate, E626 Guanylic acid, E627 Sodium guanylate, E628 Potassium guanylate, E629 Calcium guanylate, E630 Inosinic acid, E631 Sodium inosinate, E632 Potassium inosinate, E633 Calcium inosinate, E634 Calcium 5’-ribonucleotides, E635 Sodium-5’-ribonucleotides, E636 Maltol, E637 Ethylmaltol.

TABLE SALT

Commercial table salt has been treated, does not dissolve in water or your body and creates hormonal imbalance.

All minerals (besides sodium and chloride) have been eliminated from table salt and it has been heated to such high temperatures that the chemical structure of the salt has changed. On top of this, it was chemically purified, bleached and treated with anti-caking agents. This anti-caking agent has the same effect in the human body as in your salt shaker: it does not dissolve in water or liquids present in your body. Instead, it leaves deposits in organs and tissues and can cause serious health issues, like hyperthyroidism (an overactive thyroid).

TIP Organic unrefined sea salt does contain minerals, trace elements and good salts for your body to use.

Your body requires certain vitamins, minerals and protein for hormone production. You need a sufficient amount from a varied diet.

Almost everyone trying to get pregnant takes B11 or folic acid. But that's usually it. In order to allow your pituitary gland and your adrenal glands to function properly, your body needs to have enough vitamin B5. The thyroid, however, is dependant on having sufficient iodine and selenium. The thymus and the male sex hormones cannot function properly without vitamin A, B12 and C. The female sex organs need B3 and B6. For the production of progesterone you need vitamin B6. And your pancreas gets into trouble if there is not enough vitamin C available. All your of your glands can't work properly if they don't have sufficient vitamin E, magnesium and zinc at their disposal.

Therefore, you could ask yourself, whether hormonal complaints are always caused by the non-functioning of your hormonal glands. Undoubtedly, looking at our current diet, it must also be down to the lack of building blocks (proteins, vitamins, minerals). In this chapter, you will read which nutrients are necessary for a good hormonal balance, a successful pregnancy and which fertility-boosting superfoods you can add to your diet.

DR. WESTON PRICE

It is almost impossible to ignore the research done by Dr. Weston Price, when you are looking for the relationship between reproduction and diet. This American dentist travelled around the world between 1931 and 1936 and conducted one of the most ambitious ethnological studies ever. He visited ethnic population groups, compared them to their westernised brothers and came to the following conclusions:

DIET AND FERTILITY

After a thorough study of ethnic population groups and their diet, Dr. Price discovered these people started getting degenerative diseases after switching to a more western diet. Price discovered that an absence of vitamins A, D, E, iodine and zinc in their food resulted in reduced fertility, among other things.

Price studied mountain tribes in Switzerland, Celtic island communities in the Scottish Hebrides, indigenous people from North America, Polynesian islanders in the Pacific Ocean, African tribes, Australian aboriginals, Maoris in New Zealand and indigenous population groups in South America.

In each of these regions he found groups that had not lost their native identity. They had a traditional lifestyle with a diet rich in essential nutrients. He also found groups that had been westernised. Their diet consisted of refined products, like white sugar, white flour and pasteurised milk.

The differences between two population groups from the same background were astounding: the isolated population groups with their beautiful bodies, broad jaw lines, beautifully straight teeth without decay, consistent fertility, healthy offspring, emotional stability and absence of degenerative diseases contrasted sharply with their westernised brothers. After switching to the western diet, that same generation already had to contend with tooth decay, worse health, reduced fertility, a remarkably smaller pelvis and a smaller jaw line - resulting in crooked teeth - symptoms that were totally absent in the traditional group. Price documented everything meticulously using photographs. Price’s book, containing many photos, is available to view online: http://www.journeytoforever.org/farm_library/price/pricetoc.html

Fertility diet The isolated population groups visited by Dr. Price, understood the relationship between nutrition and fertility. Many population groups that Price studied followed a special fertility diet with a high nutrient content. The same diet was followed by pregnant and breastfeeding women and growing children. Price discovered that this diet was extremely rich in the following vitamins and minerals: vitamin A, vitamin D, vitamin E, iodine and zinc. He also found that vitamin A and D are catalysts for mineral and protein uptake. Without these vitamins you cannot absorb minerals and proteins. However, you also need fats for the uptake of vitamin A, D and E, as these particular vitamins are only soluble in fats. Following a ‘lean’ or ‘low fat diet’, means you will soon have a lack of these crucial vitamins. Vitamins A and D are found in fish, shellfish, organic meat, but also in organic butter and eggs - food sources rich in cholesterol, that are now unfortunately anxiously avoided as they are deemed ‘unhealthy’.

Organic. Furthermore, Price discovered there were 4 to 6 times as many minerals in the native food compared to the western diet. None of the indigenous tribes use pesticides for growing vegetables and fruit, nor hormones and antibiotics for farming cattle. Prepackaged food, trans fats and refined products (sugar or white flour) do not form part of their diet.

” Jill: We incorporated the changes in our diet. I really feel a lot better. And my husband too. People are complimenting us, saying we look healthier. I can see that Robert has more colour on his cheeks. It’s really interesting to see the effects of a healthier diet. We’ve come really far!

” Kate: I have a lot more energy, since I changed my diet. I also sleep better and don’t suffer from restless legs in the evening any more. My bowel movements have also improved, wounds on my hands and face heal faster and I suffer less from period pains and PMS.

MINERALS, VITAMINS & FATS

Vitamins, minerals and oils work together with other nutrients to create chemical reactions to facilitate your hormone production. Vitamins A, D, E, C and B complex are essential to your fertility and the conception process. Furthermore, it is important to include magnesium, zinc, selenium, iodine, iron and essential fats in your diet. Vitamins A and D are the catalysts necessary in all biological processes, including reproduction.

Supplement Use. I am a great believer in natural nutrition. Natural products, as opposed to synthetic supplements, contain enzymes and other substances alongside the essential minerals and vitamins, which aid maximum absorption. This function is lost when you take synthetically reproduced nutrients in isolation or when a vitamin or mineral is extracted from its ‘natural environment'. Research⁽¹⁶⁾ shows that 30%-73% of the population has a shortage of one or more of the aforementioned vitamins and minerals. Therefore you can’t simply assume that sticking to your 5-a-day, will provide you with sufficient nutrients. Depleted soil caused by fertilizers is only one reason. Stress, phosphates in milk, phytanic acid in grains, pesticides, additives and sugars also rob you of vitamins and minerals. That’s why short term, supplements are often needed to replenish any shortages. A well-balanced diet that is as natural as possible, should be the foundation.

RDA. The Recommended Daily Allowance dates from the 1930s and is no longer sufficient in this current climate filled with stress and additives. A farmer back then needed 10 mg of zinc a day to keep nutritional deficiency at bay, whereas in our current climate we need 30 mg a day. Stress, refined foods and sugars use up lots of zinc. These chapters use orthomolecular quantities. Orthomolecular quantities are translated into what we need today.

ZINC

Around 73% of the western population chronically lacks zinc⁽¹⁶⁾. Zinc is the protector of your immune system. It organises and oversees good progress of bodily processes like reproduction. Zinc shortages lead to reduced fertility, especially for men. A lack of zinc results for instance in reduced sperm quality and quantity.

Zinc is an activator for more than 200 enzymes in your body. It is required for normal growth, regeneration, oestrogen production, progesterone and sperm production. Both the prostate gland and sperm contain high concentrations of zinc. Zinc increases sperm production and mobility. It also raises the testosterone level, needed for the male libido. Zinc ensures your body reads your DNA correctly while creating new cells and enzymes, and during reproduction processes. Zinc increases your vitamin A uptake.

Your zinc level falls through physical and emotional stress, alcohol and sugar consumption. The contraceptive pill and/or synthetic hormones also lead to a lower zinc level.

The digestion of fats, carbohydrates and proteins in your intestines is for 100% dependent on zinc. A zinc shortage means these substances remain partially digested. This often results in a disturbed intestinal flora (dysbiosis) and a lower B-vitamins production and uptake. B-vitamins are vitamins you need to reproduce.

Symptoms of zinc shortages could be: reduced fertility; lack of appetite and or taste sensitivity; bowel movement issues and feeling bloated; depression, hair loss, asthma, bronchitis, reduced resistance, skin problems, anorexia, arthritis, slow healing wounds, night blindness, growth disorders.

The recommended orthomolecular daily quantity is 20-50 mg per day. Oysters and prawns are good sources of zinc.

MAGNESIUM

According to Dr. Carolyn Dean, writer of 'The Magnesium Miracle’, one of the 22 problems caused by a magnesium shortage is a hormonal imbalance, which can lead to PMS, menstrual cramps and fertility problems.

Magnesium is a mineral that is present in every cell of your body and regulates no less than 325 enzymatic processes. Apart from being instrumental in the transfer of impulses from nerve to nerve and from nerve to muscle; energy regulation; bone building; and production of hormones, magnesium also regulates the calcium uptake in your cells. Where calcium causes contraction, magnesium causes relaxation. They work together and need each other. Magnesium, the natural anti-stress mineral, provides the necessary relaxation of all muscles and internal organs (your womb!) and also your brain. Unfortunately, almost all medical research is financed by pharmaceutical companies. As magnesium is a substance impossible to patent, it is not researched because there is no money in it.

Causes of magnesium shortages. Magnesium should be present in many foods, especially in nuts, grains and green vegetables, through to the uptake they get from the soil they're grown upon. Nowadays the soil is naturally low in magnesium. Pesticides and industrial food processing further contribute to the reduced magnesium content in food. Factors that rob your body further of magnesium are: stress, acidity, blood sugar problems, excessive caffeine consumption, low vegetables intake, dehydration, sudden fall in oestrogen levels, sleep shortage, air pollution, vaccinations and electrosmog.

Magnesium & oestrogen. Oestrogen enhances the uptake of magnesium and zinc, among others. During pregnancy for example, your body needs more minerals and oestrogen helps to absorb them. When your oestrogen levels fall, for instance when you stop taking the pill, after a course of hormones, after a birth or during the menopause, suddenly the magnesium uptake decreases. Reduced fertility after a first pregnancy could be down to a lack of magnesium. Postnatal depression, menopausal depression and depression after you stop taking the pill often have the same cause: a magnesium shortage.

Magnesium, stress and REM-sleep. Stress ‘devours’ magnesium and low magnesium levels produces more stress. A shortfall in magnesium causes more stress hormones to be released during the next stressed situation, whereby even more magnesium is lost. A vicious circle.

If you are often stressed, you will notice that you sleep less deeply. Magnesium is crucial for the deep REM-sleep in which the immune system and the body repair themselves. Conversely, the absence of REM-sleep causes magnesium to be lost.

Magnesium test. Blood tests cannot tell you if you suffer from magnesium deficiency. You have to go by its symptoms. A lack of magnesium can cause mental and physical complaints, like muscle cramps, stress sensitivity, reduced fertility, sleeping badly, depression, painful and stiff muscles, menstruation and PMS problems, tiring quickly, chronic tiredness, irritability, lowered resistance, lack of concentration, depression, high blood pressure, cold hands and feet, chocolate cravings, headache, migraine, cravings for carbohydrate or savoury foods, restlessness.

According to Dean the recommended daily allowance (350-400mg) is just enough. This is in accordance with the orthomolecular daily dosage: 500 - 1000mg a day. An excellent natural source of magnesium is the superfood raw cocoa (p94). Another option is to rub magnesium oil on your body. That way magnesium will be absorbed through the skin.

Epsom salt baths are another way to get magnesium into your system. They are best done before ovulation as this technique helps your body to detox. Also see p105.

IRON

Iron is required to form haemoglobin, which is necessary for oxygen transport in the blood and your metabolism. An optimal oxygen regulation is important for both sperm mobility and the cell division of an embryo.

Iron is a mineral that exists in two forms in food: haem-iron and non-haem iron. Haem-iron is only found in animal products and is easier to absorb for the body than non-haem iron from vegetable products.

A lack of iron can result in a type of anaemia. This manifests itself mainly in fatigue, apathy, headache, paleness, but also reduced fertility for men and women. The Health Council found that the iron status of around 35% of women of fertile age and almost 50% of pregnant women, is too low(16b). The symptoms often only appear after longer periods of reduced iron activity in the body and once the stores in the spleen and the liver have dwindled. Only take iron as a supplement when iron deficiency has been diagnosed by your GP (measuring haemoglobin, ferritin and transferrin saturation in your blood ). This is because deficiencies and overdoses carry the same symptoms.

Of course, you can safely highten your intake of natural sources of iron, like: chlorella, spirulina, game, green vegetables (broccoli, green cabbage), dried fruits, dates, apricots, egg yolk, sesame seeds, pumpkin, raw cocoa.

SELENIUM

Selenium is one of the most important anti-oxidant we know. A low selenium concentration in your diet results in limited sperm mobility. Selenium also has a role to play during implantation. Even though we only need very little, many people have a selenium deficiency. This has to do with lifestyle, greenhouse cultivation and impoverished agricultural land.

Selenium forms part of your cell structure and helps protect your body against free radicals that are harmful to your DNA. All cells contain selenium. The highest concentration is found in sperm (80%). Sperm cells are dependant on selenium. Not just for DNA protection, but also for the proper functioning of the protein in the tail, which it needs to swim. Just like zinc, a large amount of selenium is lost with every ejaculation. For women, selenium is predominantly found in the ovaries. It renders heavy metals harmless, keeps the egg cells young by protecting its DNA. Selenium is also is necessary for a proper thyroid function.

One or more of the following symptoms could point to a selenium deficiency: reduced fertility, a weak immune system, early ageing, lack of energy, muscular atrophy, badly functioning thyroid, hair loss, overly high cholesterol levels, weakened pancreas, liver problems, cancer. Vegetarians and those who eat very little fish are in the high-risk group. For best uptake, take selenium in combination with vitamin E and/or cod-liver oil or with beta carotene (fresh carrot juice). An excellent source of selenium is fish and oysters. Other sources are: game, eggs, sesame seeds, Brazil nuts, mushrooms, artichokes.

IODINE

Although iodine is mainly linked to thyroid function, all your cells need this substance. Besides your thyroid, a woman’s ovarian tissues and a man’s prostate tissues have high iodine levels. Iodine deficiency during pregnancy can lead to miscarriage and premature birth. Iodine is also crucial for the development and maintenance of a proper functioning brain.

Most people take in less than 0.10mg of iodine daily. Even though the recommended daily allowance is 0.15mg and we are warned against overconsumption of iodine, according to professor Donald Miller⁽¹⁷⁾ and nutrition specialist Barbara Wren⁽¹⁸⁾, we need at least 12.5 mg iodine daily! Sixty-five recent studies came to the same conclusion. A study⁽¹⁹⁾ led by professor and gynaecologist Guy Abraham concluded similarly. Over 4000 patients took part in his study and took a daily dosage of 12.5 to 50mg, diabetics took up to 100mg/day. The researchers noticed that diabetics needed less insulin and patients with an underactive thyroid needed less thyroxide medication, while symptoms of fibromyalgia, fybrocysts and migraines disappeared altogether. In 99% of cases, the increased iodine intake had no effect on the functioning of the patient’s thyroid.

Unfortunately our modern diet also contains substances like fluoride, chlorine, bromide, nitrates and nitrites, which inhibit iodine uptake. These substances are added to food or tap water to improve the quality, unfortunately at the expense of iodine absorption. Fluoride added to toothpaste or water binds to iodine receptors, especially in your thyroid. A similar process happens with the other substances. A generally low iodine intake coupled with the intake of iodine repressors like fluoride, means that nowadays we need this substance more than ever.

Xeno-oestrogens and radiation. Iodine is required for the regulation of synthetic oestrogens or xeno-oestrogens, especially in the ovaries. These xeno-oestrogens leach from plastic packaging into our food and end up in your body, where they cause hormonal imbalance (see p53), unless there is enough iodine available.

Iodine is also a natural antidote for the harmful radiation of wifi, laptops, microwaves, etc.

Thyroid. Iodine is an essential component of the thyroid hormones, which we need for healthy metabolism, among other things. Alongside selenium, iodine is responsible for maintaining a healthy thyroid. A well-functioning thyroid is immensely important when you are trying to conceive. Long term iodine deficiency causes the thyroid to swell up and become less active. Of course, there are other causes as well. Long-term problems like chronic dehydration, an over-burdened liver, a disturbed intestinal flora or blood sugar problems will put your thyroid into 'under-fuction'.

Complaints and symptoms of an underactive thyroid could be: tiring quickly, drier skin (sometimes eczema), trouble concentrating, getting cold quickly, weight gain, slow heartbeat, brittle hair and nails, muscle aches, constipation, bruising quickly and menstruational changes.

TIP Seaweeds like kelp and dulse are excellent sources of iodine. You can find them in health food shops. I use dulse ‘salt’ daily myself. These are tiny flakes of dulse.

VITAMIN A

Tests show that animals that lack vitamin A are infertile. Vitamin A (alongside D) is required for oestrogen, progesterone and testosterone production. Vitamin A deficiency is linked to reduced fertility, PMS and fibromas.

Without vitamin A, neither proteins, nor minerals, nor watersoluble vitamins can be assimilated⁽²⁰⁾. As it is so crucial to your body and a developing embryo, your liver stores great quantities of vitamin A. However, this stock is easily exhausted. Natural tribes build in a period of three years between two pregnancies, so the stock can be replenished. Vitamin A is only found in animal food products. Provitamin A or carotene is found in all yellow, red, orange and dark green fruits and vegetables. Your body can only convert a small part of carotene into vitamin A. If you are vegetarian, you should definitely take extra vitamin A.

Symptoms of vitamin A deficiency can be: reduced fertility, low sperm production, reduced libido, dry eyes and blocked tear ducts, dry skin (especially on the back of the upper arms), night blindness, lower resistance, fatigue, lack of self-power, lack of initiative and problems with mucous membrane of the airways, genitalia and the gastro-intestinal tract, sensitivity to (viral) infections.

Many pregnant women often do not even take in the official RDA of 1mg (3333IE) per day (with an upper limit of 3mg), possibly because of the warnings that an overly high intake of vitamin A is deemed to be toxic. If that were the case, Eskimos would not be able to procreate, their intake is up to 6x higher than the RDA! According to nutrition expert L. Dunne⁽²¹⁾ and Weston Price’s investigation⁽²²⁾, you need at least 6mg per day during preconception, pregnancy and breastfeeding. They are talking about naturally sourced vitamin A. Cod liver oil is the best natural source of A and D. Cold fermented cod liver oil has my preference, as the fermentation process clears it from impurities and it is 100% natural.

VITAMIN D

Vitamin D is fat-soluble, just like vitamin A, and it is also required for mineral absorption. Besides being essential for strong bones and healthy teeth, vitamin D also supports oestrogen and progesterone production and sperm quality for men. Menstrual cramps, migraines and polycystic ovary syndrome (PCOS) often originate in a vitamin D deficiency.

Scientists from the University of Copenhagen⁽²³⁾ investigated the sperm and vitamin D levels in the blood of 300 randomly chossen men. Almost half of these men had very little vitamin D in their bodies. The mobility and speed of their sperm was lower, in comparison to men with a sufficient amount of vitamin D in their bodies. Furthermore, the number of healthy sperm in vitamin D deficient men was a lot lower than in participants with a normal value. Dr. David Feldman of Stanford University concluded⁽²⁴⁾ that vitamin D is a lot more complex than was first thought and is crucial to cell growth regulation, immunity and energy metabolism.

Sunlight. Your body also produces vitamin D through exposure to the sun, but only if you don't use sun tan lotion! It is therefore advisable to top up your body’s vitamin D supply with supplements, especially in the months September to April. The human body can generate 10,000 to 12,000 IU per half hour summer sun exposure. However, the recommended daily vitamin D uptake is only 200-600 (IU)!

According to research by the Canadian, Dr. Reinhold Vieth⁽²⁵⁾, your daily dosage should be at least 4000 IU. His findings match those of Weston Price. Recent studies⁽²⁶⁾ show almost everyone needs extra vitamin D. An excess of vitamin D is extremely rare.

Symptoms of vitamin D deficiency could be: reduced fertility, depression, insomnia, irritation, flaky skin (dandruff), swollen knee or ankle or hand joints, osteoporosis, osteomalacia (softened, painful bones, bow-legs, muscle weakness), apathy, sensitivity to the opinion of others.

TIP The best natural source of vitamin D and A is cod liver oil. I prefer cod liver oil which has been fermented in an unheated lacto-fermentation process. This process, which takes around 6 months, creates a very pure cod liver oil, free from heavy metals with a high concentration of active ingredients and a high absorption rate. 'Green Pasture' is an excellent brand.

WATCH OUT In order to absorb vitamin D well, your body needs magnesium, among other things. So if you increase your vitamin D intake (by taking cod liver oil, for instance), increase your magnesium intake too, or you may end up with complaints due to a magnesium deficiency (see p65).

VITAMIN E

Vitamin E plays an important role in the oxygen regulation in our body. A deficiency can lead to, for example, infertility, miscarriages, menstruation disorders, PMS, apathy and anaemia. Vitamin E and vitamin A support the building and the maintenance of the endometrium (thickened lining of the uterus), which enables implantation of a fertilised embryo and prevents miscarriage.

Animal tests⁽²⁷⁾ concluded that for rats on a diet deficient in vitamin E, the females have miscarriages and the males end up infertile. Vitamin E is a powerful anti-oxidant, just like vitamin C. It is a fat-soluble vitamin, just like vitamin A and D. Therefore your body is able to store it in your liver, fatty tissue, heart, the testicles, the uterus, your muscles and your pituitary gland, among other places. As opposed to the other fat-soluble vitamins, 70% of the intake of vitamin E is excreted during a bowel movement. Vitamin E is required for the creation of red blood cells and the creation, repair and maintenance of tissues. It also protects the essential fatty acids, like DHA (Omega-3) and AA (Omega-6).

Vitamin E in its natural form is not toxic. In synthetic form, high and prolonged dosages can cause high blood pressure. Oestrogens slow down the effectiveness of vitamin E. The use of trans fats turns you into a large-scale vitamin E consumer. Selenium (see p66) and vitamin C increase the effectiveness of vitamin E.

Symptoms of shortages are: reduced fertility, miscarriages, old age spots, inflammation in the gastrointestinal tract, concentration disorders, irritability, bad coordination, loose skin, damage to the nerves, weak muscles, involuntary movements.

The orthomolecular RDA for vitamin E is 100-800mg/day. 1mg vitamin E is 1.49 IE (=IU). Healthy, natural sources of vitamin E are cod liver oil (20mg/100g) and raw cocoa (12mg/100g).

B-COMPLEX VITAMINS

B-complex vitamin deficiency can lead to fertility problems. Especially B3, B6, B11 and B12 perform a crucial role in reproduction.

In order to read the DNA correctly during the cell division of a fertilised egg, your body needs the following co-enzymes: vitamin B6, B11, B12, vitamin C, zinc and SAM-e. These substances ensure that DNA replication is flawless. This replication process is called epigenetic control. If mistakes were to be made, B3 will ensure these are repaired. Shortages of B3 and/or aforementioned co-enzymes will cause mistakes to be made. This can lead to genetic abnormalities or miscarriage.

B6. B6 or pyridoxine is an important co-factor in many processes and plays a crucial role in your hormonal balance, your fertility and immune system. B6 is involved in the formation of red blood cells and takes care of iron absorption together with B11 and B12. A deficiency expresses itself in anaemia and leads to tiredness. Sufficient oxygen capacity is crucial for sperm mobility and foetal development. Serious anaemia will prevent you from getting pregnant.

Research by TNO⁽²⁸⁾ shows that the daily intake of vitamin B6 for 50% of adults is only half the RDA. Shortages in B6 arise due to, for instance, overconsumption of caffeinated drinks (Coke, coffee, etc.), alcohol use, smoking and the use of synthetic hormones (pill, hormone injections, etc.). If you suffer from yeasts like candida or other intestinal fungi you'll definately be B6 deficient as one of the byproducts of these fungi binds itself to B6. B6 is then is no longer available for other fuctions like hormonal balance and reproduction.

Symptoms for B6 deficiency can be: PMS complaints, depression, lack of initiative, reduced fertility, insomnia, skin problems (red flaking of the skin around nose, eyes and mouth), not remembering dreams, weakened immune system, nervous system disorders.

The orthomolecular RDA for vitamin B6 is 10-500mg/day. Good natural sources of vitamin B6 are game, fish, beans, eggs and potatoes.

TIP It is possible you have sufficient B6 in your body, but that you can't absorb it because you cannot convert it to P-5-P (Pyridoxal 5 Phosphate). To do that you need B12. Deposits of B6 due to B12 deficiency can lead to neuronal damage. Supplements are therefore usually given in the converted form of vitamin B6: Pyridoxal-5-phosphate (P-5-P). There are some really good natural B-vitamines an the market which I always work with. PRL is such a brand.

Vitamin B12. Vitamin B12 or cobalamin is mainly found in meat, from which it is extracted to be absorbed in your intestines. B12 deficiency is caused by a disturbed intestinal flora, low meat consumption or insufficient production of intrinsic factor in your stomach lining, which disrupts the uptake of B12 in the small intestine. This factor can only be produced if you have enough gastric acid. Grains, refined sugars and cow’s milk products (milk, cheeses, yoghurt, custard, etc.) disturb your gastric acid production and therefore the extraction of B12 from your meat, but they also inhibit the mineral extraction from your food and the separation of proteins. Heartburn is an indication that your gastric acid production is disturbed and that no B12 or minerals can be extracted from your food and absorbed. Antacids aggravate the problem. It is better to limit your milk, sugar and grain intake.

TIP As far as the absorption of B12 is concerned, eating meat in combination with grains (pasta, bread), sugars or dairy products (cream, custard for dessert) is not a good idea. Combine wisely and have your dessert half an hour after your main meal.

Measuring the B12 levels in your blood, does not tell you if you are deficient or not. Measuring homocysteine in the blood, does. Homocysteine is an intermediate metabolic product. Its only function is as an intermediate step and it is usually quickly reconverted to methionine or further broken down into cysteine. For these conversion steps the body requires B11 (folic acid), B12, B6 and B2. If these substances are not available, homocysteine will pile up, while at the same time, there will be a shortage of SAM (S-adenosyl-L-methionine) and cysteine. SAM is required for your hormone regulation; cysteine is needed for detoxification.

During a study⁽²⁹⁾ in a fertility clinic in Israel, the blood of 171 couples with reduced fertility was analysed. The results showed that 36% of men and 23% of women were deficient in vitamin B12 (lower than 200pg/ml). In 43% of couples, one of the partners was vitamin B12 deficient. (This was independent to the fact whether a demonstrable cause for the fertility problem had been found, or not.) In 8% of couples, both partners were vitamin B12 deficient. Of the men who had been investigated and diagnosed with bad sperm quality, 39% had a vitamin B12 shortage. B12 plays a crucial role in the formation of red blood cells and therefore sufficient oxygen capacity. Cells need oxygen for their energy production, for cell division to take place or sufficient sperm cells to be produced. B12 deficiency therefore leads to reduced fertility, for men as well as women.

A vitamin B12 deficiency creeps up on you. It could be years before the symptoms and complaints develop and become serious. An early diagnosis is often missed, because the symptoms can be vague or match other disorders.

Symptoms of B12 deficiency can be: reduced fertility, anaemia, menstruation problems, headache, being cold, fatigue, paleness, shortness of breath, tightness of the chest, heart palpitations, hair loss, blurred vision, intestinal complaints, frequent urination and/or incontinence, muscle spasms and cramps, tinnitus, sensitive mouth, joint complaints, tingling, sensation of ants under your skin, sensation of being deaf, burning sensation, nerve pain, reduced fine motor skills, concentration disorders, memory problems, not being able to remember the right words, make a slip of the tongue, falling for no apparent reason or walking into things, tripping, having difficulty walking, muscle ache and loss of strength, depression, nervousness, irritability, behavioural changes, apathy.

Vitamin B12 is not toxic. The orthomolecular dosage is 1mg - 5mg per day. B12 can be found in animal sources and is mainly stored in your liver. The same goes for animals. This is why liver is a healthy, natural source of B12. If you eat little or no meat, you need B12 supplements.

TIP B12 is best taken in a liquid form from a natural source. Second best option is in the form of a lozenge (without added artifical sugar!), to promote optimal uptake via the mucous membrane of the mouth.

B11 (folic acid). Folic acid stimulates the production of gastric acid and is important to a healthy liver function. It is involved in the formation of red blood cells. Anaemia can therefore be down to a B11 deficiency. Serious anaemia prevents you from getting pregnant. B11 helps blood circulation in the brain. It is very important in breaking down harmful homocysteine and crucial to the developing foetus. B11 is essential in cell division processes (e.g., a fertilised embryo) and is also important in the development of the foetal nervous system. The effect of folic acid deficiency in the first three weeks of pregnancy manifests itself in gene abnormalities (e.g., a trisomy or Down’s syndrome). The nervous system is formed first, but finished last. Hence the importance of ensuring you take in enough folic acid during your whole pregnancy. Absorption of vitamin B11 can be prevented by, for instance, alcohol consumption and the contraceptive pill.

Symptoms of B11 deficiency can be: feeling weak, apathy, fatigue, insomnia, irritability, dementia.

The orthomolecular dosage is 0.5-0.8mg per day. Up until now, there are no indications pointing to an excess of this vitamin being harmful. Folic acid is mainly found in raw leafy greens, like spinach.

WATCH OUT Always phase out B11 supplements, never just stop them! When you stop, your body is temporarily unable to absorb folic acid from your food, but your baby still needs it for cell division.

TIP B vitamins support each other, therefore it is best to take a B complex as supplement, on top of extra B6 in the form of P-5-P (pyridoxal-5-phosphate), B12 and B11.

B3. B3 or niacin is important for hormone production and also stimulates insulin production. B3 is required to repair any mistakes that may occur during cell division, especially after the fertilisation of an egg. A B3 deficiency means mistakes during DNA replication cannot be rectified. This can cause genetic abnormalities. Out of the B vitamins, B3 is the ‘sociable’ one. It binds the other types and establishes an equilibrium. B3 aids energy production, helps with mental problems and supports your nervous system.

Absorption of vitamin B3 can be prevented by, for instance, alcohol consumption and the contraceptive pill. Symptoms of B3 deficiency can be: rough skin, skin inflammation and inflammation of the mouth, tongue and intestines, insomnia, fatigue, muscle weakness, lack of appetite, mental issues and a feeling of malaise, diarrhoea, dementia, depression and very cold hand and feet, especially in witer time.

The orthomolecular dosage is 25-120mg per day. Up until now, there are no indications pointing to an excess of this vitamin being harmful. Good natural sources are game, fish, fungi, eggs, liver, dates, mushrooms, and dried apricots.

WATCH OUT If you take it as a supplement, always take B3 ‘flush free'. If not, you get tingling and hot flushes.

VITAMIN C

Vitamin C is a powerful anti-oxidant. It increases sperm production by 140%. For women, vitamin C increases their ovulation capacity⁽³⁰⁾.

Vitamin C is meant for growth and regeneration. It is one of the most important vitamins for your immune system. With regards to fertility, vitamin C increases the number of spermatozoa by 140%⁽³¹⁾, it increases the viability, mobility and ripening of the sperm and it reduces mistakes in the production. In order to read your DNA correctly during the cell division of a fertilised egg, your body needs the following co-enzymes: vitamin B6, B11, B12, vitamin C, zinc and SAM-e. These substances ensure the DNA is replicated flawlessly.

Smoking, environmental pollution, pill intake, medications, antibiotics, stress, heavy physical stress, refined sugars and alcohol all require a higher intake of vitamin C. Symptoms of vitamin C deficiency could be: feeling weak, spring lassitude, irritability, badly healing wounds, bleeding gums, bruising easily, painful joints, lack of appetite, heart complaints, varicose veins.

The official name for vitamin C is ascorbic acid. The Vitamin C complex is a nutrient complex of which ascorbic acid is just the anti-oxidant part. Ascorbic acid is difficult to absorb on its own, it works better as a C-complex. Of all Vitamin C products on the market, 99% is synthetic! Some examples of synthetic vitamin C are ascorbic acid, calcium ascorbate (Ester-C), magnesium ascorbate and potassium ascorbate. Despite many marketing claims, these forms of vitamin C are not vegetable nor natural. They are synthetically isolated molecules, made in a pharmaceutical environment.

The orthomolecular dosage is 30mg/kg bodyweight per day. Vitamin C is mainly found in citrus fruits, broccoli, tomatoes and green vegetables. One of the best natural source is superfood camu camu (see p88).

ESSENTIAL FATS

Essential fats (Omega 3-6-9) are crucial to a healthy reproductive system. Your body uses Omega-3 as well as Omega-6 to make fatty acids, which are the precursors for hormones. Shortages result in disturbed hormonal levels.

Omega fatty acids are essential fats. These fatty acids are called essential because your body can’t produce them itself, you need to get them from your food.

The most important member of the Omega-6 family is Arachidonic acid (AA), which is naturally present in game and (nonfarmed) freshwater fish.

The most important members of the Omega-3 family are EPA and DHA, naturally found in non-farmed fish and game. EPA and DHA lower cholesterol, prevent cholesterol and blood clotting, keep the blood thin and reduce high blood pressure. It is a well known fact that cardiovascular diseases are rare in cultures that consume large amounts of fatty fish.

The body needs sufficient EPA, DHA and Arachidonic acid to be able to function. Without these fatty acids normal growth is not possible. Your hormonal system and your immune system would stop functioning. The blood, the blood vessels and the nervous system could not function; your brain could not store any more information; your cell walls would lose their elasticity and inflammation would run riot. In brief: without these fats, you have a problem.

Animal versus vegetable Omega-3 & 6. Omega fats come in 2 versions. There is animal Omega-3 (EPA /DHA) and Omega-6 (AA), and vegetable Omega-3 (linolenic acid) and 6 (linoleic acid) fats. The animal version is ready to be put to good use, but in order for the vegetable versions to work for you they need to be converted to EPA/DHA and AA. This happens through an enzymatic process. Unfortunately this process is limited. You can only convert a limited amount of vegetable Omega-3 into EPA/DHA and Omega-6 into AA. What isn't converted stays in your body as linolenic acid and linoleic acid. These fats promote inflammation.

Linoleic overload. Linoleic acid or vegetable Omega-6 is mainly found in soy, grains, sunflower, corn, soy, wheat germ, safflower, grape seed and cotton seed oil. Linolenic acid or vegetable Omega-3 is mainly found in linseed, rapeseed, hemp seeds and walnuts.

Generally, we do not lack Omega-6 fatty acids, but we suffer from a chronic Omega-3 (DHA) deficiency. As westerners we stockpile linoleic acid, because the food industry uses vegetable Omega-6 fats like sunflower oil, corn, soy and grains in the production of most food products. The industry even feeds chickens, cattle and farmed fish with corn and soy, which means the meat of these animals contains excesses in linoleic acid. Furthermore, you need B3, B6, C, zinc and magnesium for the conversion of vegetable mega fatty acids to DHA, EPA and AA. These are vitamins and minerals many westerners lack.

Omega fats and fertility. Your cell membranes consist of fats and protein. Your body will always give priority to building in AA and DHA as fats. When you lack these fats, other fats like linoleic acid (Omega-6), or worse, transfats will be built in. Damage or breakdown of a such a cell frees up the linoleic acid or transfats incorporated in its walls, which causes inflammation processes and free radical damage on a cellular level. Interception of these free radicals uses many anti-oxidants like vitamin E and selenium, which now can't be used for reproduction. In other words, you age more quickly and functions like reproduction deteriorate. Excess of linoleic fats and transfats⁽¹¹⁾ aggravates endometriosis big time. EPA, DHA and AA are essential in minimising inflammation in conditions like endometriosis.

TIP#1 Game and wild fish have a much higher DHA, EPA and AA content, than organic meat. Industrial bred animals are fed on food rich in linoleic acid (soy and corn) and contain very few of these essential fats. Farmed salmon hardly contains any DHA!

TIP#2 If you eat little or no fish, take fish oil capsules (EPA + DHA) as an extra source of Omega-3. Krill oil is your best option as it isn't processed or heated. Krill are small shrimp-like crustaceans fish feed on.

⁽³²⁾THE IMPORTANCE OF SUFFICIENT PROTEINS

The importance of sufficient proteins is often underestimated. Proteins are the building blocks of all your cells, your antibodies, your enzymes and most hormones. To grow a baby you need protein. To be able to detoxify, you need protein. To repair your intestinal wall, you need protein. Protein is also required to help transport various nutrients through your body.

A baby is constructed out of proteins. If you have been lacking proteins for a years and years, it might be more difficult for you to get pregnant, especially if you are past 35. Your body already has to call on its own protein reserve bank. Proteins are then extracted from your muscles and organ tissue to get everything functioning as well as possible. Growing a baby would mean too much strain on your body's system and is therefore postponed until you have a healthy protein level. Sufficient protein is also important during pregnancy: it determines the organ capacity of your baby. If you don’t have enough protein during pregnancy, your baby’s organs will be smaller, with a lesser capacity. This is, unfortunately, irreversible.

Proteins are built up of amino acids. You could compare a protein to a beaded necklace, the amino acids being the beads. The beaded necklace of proteins for a walnut would differ from one for salmon. These proteins are divided in amino acids and are used by your liver to make the necessary cell tissues, antibodies, enzymes and hormones (e.g. insulin). Your body cannot store proteins, therefore your body is dependant on a well-balanced daily intake. You need sufficient B11, vitamin C, iron, B6, magnesium and zinc for the breakdown and conversion of protein.

The optimum protein intake is approximately 100g per day (for a bodyweight of 70kg). Babies and toddlers obviously need less, athletes, teenagers (13-19) and pregnant ladies a little more. 100g of meat or fish contains a maximum of 20g of protein. The more an animal has been active, the more protein they'll contain. Therefor game (hare, duck, partridge, deer) and wild fish are the best option. Most amino acids are actually found in developed muscle tissue. Meat originating from the industry (pork, chicken, beef) is unhealthy because it contains relatively large amounts of fat (linoleic acid), hormones and very few amino acids. This is due to the food the animals receive (mainly soy and grains), and a lack of exercise, which makes them grow faster and fatter.

To make it practical: wild fish is easier to get than game. Look for the MSC-logo. Organic meat is also a good option. And, of course you can make yummy protein smoothies with fresh fruit and vegetables and protein powder. Make sure your protein powder is not soy-based and doesn't contain anything artificial. 1 scoop of protein powder usually is about 25gr of protein. Other good sources are: eggs (7g of protein in yolk) and nuts (1 handful = 5-7 grams of protein). Although lentils, chick peas and beans are sources of protein, in comparison they contain much less protein than fish or meat. They also contain lectines (see p49). So have it now and then but not too often.

Cow’s milk products (milk, cheese, etc...) are not as good a source of protein, as they have a very long protein structure, which makes them difficult to digest. Whatever is not digested, is not absorbed.

Signs of deficiencies are tissue deterioration (the required proteins are extracted from muscle tissue), slow-healing wounds, frequent infections due to a reduced immune response, deteriorating concentration, emotional reactions, and insomnia.

TAURIN AND ARGININE

‘Slow sperm’ is caused by zinc, taurin and arginine shortages.

Taurin is a protein which is required to make mitochondria. Mitochondria are the energy centres of your cells. They are organelles which take care of cell energy production (ATP). The middle part of spermatozoa contain a large number of mitochondria; these are required by the tail, which provides propulsion. Taurin deficiency slows sperm down. High doses of taurin are present in fish eggs and meat and fish, but your body can also produce taurin, from the amino acid cysteine. Cysteine can be found in red peppers, garlic, onions, broccoli, sprouts and bee pollen.

WATCH OUT Red bull contains taurin, but its large caffeine content promotes infertility.

Arginine is a protein. It helps to produce hormones and increases the number of sperm and their mobility. Your body can produce arginine. Good sources of arginine are: fish, crustaceans and shellfish, game, eggs, cashew nuts, pecan nuts, almonds, raw cocoa, bee pollen.

SUPERFOODS

Superfoods contain higher percentages of nutrients than other foods and possess exceptional qualities which are beneficial to one’s health. Superfoods are not a new hype. They have been around for thousands of years and remote many tribes that experience few illnesses, have high vitality and live to a ripe old age are living testament to them. Superfoods are powerful sources of minerals, proteins and vitamins, powerful immune boosters with a positive effect on your fertility.

Your nutrition does not always provide you with your daily needs of vital substances. In practice, we often lack vitamins, minerals and other vital substances (see p39). Lots of stress or the regular consumption of sugar, bread and pasta increase your body’s need for these nutrients. Their absence over longer periods of time leads to reduced fertility and reduced vitality.

Superfoods are an excellent supplement to your daily diet. The superfoods mentioned below were selected for their unique qualities; they all support your fertility (and vitality!) directly or indirectly. Find out which ones work for you.

Your body may need time to adjust to your ‘power-packed’ diet. You may feel tired, temporarily. This is why hydrating your body and supporting it by eating an alkaline diet, exercising and relaxing are important. It is also possible that old, buried emotions surface. (Which is good for you!) Build in a regular break from superfoods, either a few days per week or a week per month.

CHIA SEEDS

Chia seeds are fantastic! Apart from the fact that they are a rich source of Omega-3, magnesium, iron, folic acid and fibres, they retain up to 9x their weight in water and help eliminate toxins.

In Aztec times, chia seeds were legal tender. They were the chosen superfood for messengers running from village to village. Chia seeds contain 8 x more Omega-3 than salmon, 6 x more calcium than milk, 15 x more magnesium than broccoli, 3 x more iron than spinach and twice as much folic acid as asparagus.

Hydration. I consciously awarded chia seeds first place in this chapter. Dehydration is one of the causes of reduced fertility. Dehydration triggers a stress response in your body. Your progesterone supply is tapped into in order to produce aldosterone, the hormone for water balance. Unwanted emotions, acidity, wrong diet and a fluctuating blood sugar level also cause dehydration. Besides a falling progesterone level, your cell membranes also become less permeable, because your cells ‘fear’ losing even more water. As a result of this, stored toxins cannot be sufficiently eliminated, the pH value in your cells changes (due to the presence of toxins) and the temperature in your cells falls. Your womb needs to have the right pH value and temperature for the implantation of an embryo.

The signal for being hydrated or dehydrated comes from your intestines. When these contain sufficiently moist matter, they will give off a positive signal. Chia seeds soaked in water for 10 minutes, will absorb 9x their own weight in water and swell up and form a gel-like substance. In your intestines this will signal your cells you are hydrated and your cells’ ‘dehydration-alert’ will be switched off. Furthermore, the chia gel will absorb toxins easily and improve your bowel movements, which will help you to eliminate toxins more readily.

Chia helps you stabilise your blood sugar levels. Because chia seeds contain a lot of fibre, carbohydrates are absorbed slowly. This will keep you feeling full for longer.

How much should you take? Add 1/2 tsp to every glass of water you drink (one glass per hour), for two weeks. After that, as a ‘maintenance dosage’ you could add 1tsp to a pint of water in the morining or afternoon and before bedtime. Make sure you always drink a minimum of 1.5 to 2 liters of water a day anyway, with or without chia!

CHLORELLA, SPIRULINA, BARLEY & WHEAT GRASS

These ’supergreens’ all contain chlorophyll. Chlorophyll purifies the blood and increases your red blood cells and therefore your oxygen uptake. Oxygen is crucial for reproduction. These four greens are incredibly de-acidifying, and alkalise your body. The more alkaline, the healthier your body and reproductive organs.

After rehydrating with water and chia, the next step is alkalising your body. The minerals and chlorophyll present in these supergreens help to de-acidify your body and redress the acid-alkali balance, so enzymatic processes can function optimally again.

WATCH OUT Support your liver through movement (yoga), especially when you suffer from heavy periods or PMS. These complaints point to a liver incapable of eliminating toxins properly. Waste products then reappear in your blood stream and are deposited where they cause least harm to you: e.g., your reproductive organs.

CHLORELLA. Chlorella is a fresh water alga and the oldest and smallest plant (single-celled) we know. Chlorella contains more than 20 essential vitamins, minerals and amino acids, including B complex vitamins, vitamin A, C, E, zinc, calcium and magnesium. One teaspoon of chlorella provides 320% of the daily recommended allowance of iron and 120% for calcium. Chlorella contains a lot of zinc. Zinc is a very important substance for fertility and for reading your DNA (see p63). Chlorella contains almost twice as much folic acid as cow’s liver, which is considered the greatest source of folic acid. Percentage wise, chlorella has the highest content of chlorophyll of all plants on earth. Chlorophyll has a de-acidifying effect on your muscles, tissues and organs, especially your liver. Chlorophyll is one of the most detoxifying substances known to man, as it can bind to heavy metals.

A unique property of chlorella is the presence of Chlorella Growth Factor. This CGF substance consists of nucleic acids DNA and RNA, vitamins, minerals, natural sugars and a peptide segment among other things. This CGF can be extracted from chlorella and is available in capsule or tablet form, or is sometimes added as extra to chlorella tablets. The Chlorella Growth Factor is responsible for this single-celled alga multiplying itself by four within every 20 hour period. Such a high growth speed does not occur anywhere else in nature. Small quantities of the very complex nutritional compound CGF have an enormous effect on the human body. Research involving micro-organisms, mice and humans, has shown that Chlorella Growth Factor enhances RNA and DNA functions. These are responsible for the production of proteins, enzymes and energy at a cellular level. Possibly one of the most spectacular examples is a study⁽³³⁾ done in a hospital on patients suffering from long term wounds (stomach ulcers and chronic gastritis). They were not healing, not even after treatment with standard medication. These patients were given liquid CGF solution and within days new tissue started to form. All patients recovered fully. Eating food with a high RNA/DNA content like chlorella, will take care of the repair and production of human RNA and DNA. This delays the external symptoms of ageing, like wrinkles and crow’s feet, but internally it also has a rejuvenating effect on your (reproductive) organs.

Another unique property of CGF is that it increases the growth speed of the good intestinal bacteria, like lactobaccillus dramatically. To read about the importance of healthy intestinal flora when trying to conceive, see p33.

SPIRULINA. Spirulina is a spiral-shaped, blue-green alga, with a very special nutritional profile. Spirulina is absorbed better than most synthetic vitamins, which makes it a good choice as replacement for a multi-vitamin supplement. It is a veritable vitamin bomb and contains 11 vitamins (it is very rich in vitamin A, B1, B2, B6, E and K), 10 minerals and 18 amino acids.

Spirulina consists for up to 70% of its weight,of proteins (compared to 20% for meat) and contains 12 x more iron than beef. Spirulina is a complete protein. This means that all building blocks (=amino acids) required to build your cells, hormones, tissues, antibodies, enzymes etc., are present. Proteins are not only important for building muscles and strength, but also for your detoxification capacity, stamina, a stable blood sugar level, good brain function and a healthy nervous system.

Spirulina is also brimming with anti-oxidants, including Phycocyanin, a blue pigment which scientific studies have recently shown can slow down cancer growth⁽³⁵⁾. It contains more betacarotene than any other food (25 times more than carrots). Beta-carotene is an anti-oxidant which improves the functioning of your thymus gland (immune system) and stimulates the functioning of anti-viral substances (interferons) in your body.

Like chlorella, spirulina contains nucleic acids (RNA and DNA) that have a rejuvenating effect.

Spirulina and hemp seeds are, after mother’s milk, the richest known sources of GLA (Gamma Linolenic acid from Omega-6).) Apart from a rejuvenating effect on your skin, GLA ensures a good hormonal balance, and is a natural antiinflammatory (arthritis). The presence of GLA, according to David Wolfe, could be an explanation for the allergy-reducing characteristics of spirulina. Spirulina is also a natural source of sulfur. Sulfur helps your liver and nervous system to detoxify properly and provides more energy, a greater resistance, better stamina and more beautiful skin and hair.

BARLEY & WHEAT GRASS. Barley and wheat powder are super de-acidifiers (even more so than chlorella and spirulina) and are extracted from young barley leaves and young wheat grass. Regarding nutritional value, the difference between these two grass types is not great. They differ slightly in taste. You can juice the fresh grass or add it to your daily juice as a powder. They are full of vital substances and enhance the selfhealing powers of your body, They are one of the most effective ways to balance out the pH-value of your body. Having the right acidity in your cells is crucial to good health and optimal fertility (see p27). Stress, lack of exercise and large amounts of sugar and grains in our diets quickly cause an increase in acidity. A lasting disruption of your body’s pH-values, leads to insufficient absorption of minerals. Barley and wheat grass contain minerals and raw materials which alkalise your body.

Wheat and barley grass are rich in enzymes (glutathione peroxidase and catalase) that raise your SOD level. Super Oxide Dismutase keeps you young. It is an essential enzyme which eliminates oxygen radicals from your body. Free radicals cause damage to sperm and egg cells, tissue, organs and bring about ageing and illness. Anti-oxidants can render free radicals harmless by binding to them or by preventing other cells being oxidised by them.

How much should you take? It is best to build up supergreens slowly, because of their detoxifying function. On p106 you can read how to best take supergreens. Chlorella, spirulina, wheat and barley grass are available in powder as well as tablet form. There's powder on the market ('Four Greens') that combines all four.

PEELED HEMP SEEDS

Renowned scientists consider hemp to be one of the most nutritious food sources on earth. Hemp seeds are a complete source of protein and contain Omega-3 & 6 in perfect ratio.

Protein. All tissues, cells, antibodies, enzymes and many of your hormones (e.g., insulin) are built up of proteins. The body of an adult contains on average 12kg of protein. Your body builds this protein up out of amino acids. Your body can make some amino acids itself, others need to come from your diet. These amino acids are called essential amino acids. After Spirulina, hemp is the most complete source of protein. 35% of hemp seeds consists of complete protein, which contain all 10 essential amino acids. 65% of this is edistin protein, a very digestible form of protein that is easy to absorb (better than animal protein).

Stabilise blood sugar level. Just like bee pollen, hemp seeds stabilise your blood sugar level, due to the high protein content. A stable blood sugar level is important if you want to conceive. A fluctuating blood sugar level causes stress, exhausts your adrenal glands and pancreas and negatively affects your hormonal balance.

Hormonal balance. Your body can make hormones from the raw materials in hemp seeds: the globin proteins from edestin are your hormone’s building blocks. Hemp seeds also contain the essential fatty acids Omega-3 and 6. Our body uses Omega-3 as well as Omega-6 to make fatty acids, which are the precursors for hormones. Your body can’t produce these fatty acids itself, you need to get them through your food. Shortages in these fatty acids result in disturbed hormone levels and related complaints like PMS, mood swings and reduced fertility. Hemp seeds also contain high concentrations of vitamin E and minerals, including magnesium, potassium, calcium, zinc and iodine. Deficiencies in these vitamins and minerals lead to reduced fertility. Just like bee pollen (see p92), hemp seeds are an excellent source of lecithin (not to be confused with the harmful lectins in grains!). Lecithin is a main component of your cell membranes. Lecithin contributes to a healthy hormonal balance and correct intracellular communication.

Immunity & detoxification. Hemp seeds boost your resistance and ensure toxins are eliminated. Edistin supports the production of immunoglobins (antibodies), which take care of detoxification and an optimally functioning immune system. GLA (Gamma linolenic acid from Omega-6) is a very powerful, natural anti-inflammatory, and forms a powerful anti-oxidant in combination with Omega-3. Hemp is one of the few seeds that contains chlorophyll; chlorophyll has a purifying effect on your blood and a detoxifying effect on your liver.

How much should you take? Hemp seeds are tasty! You can eat them as a snack, sprinkle them in a salad or add them to juices, smoothies or soup. They have a nutty taste. There is not really a maximum dosage for hemp seeds. Use 1 to 3 table spoons (5 to 15grams) or more, daily.

MACA

You cannot leave maca out of you fertility diet. Maca is a root vegetable from Peru, which has long been known as a powerful vitality and fertility enhancing superfood. It has the capability of balancing out you hormonal system, your nervous system and your cardiovascular system. For men maca also increases sperm quantity and mobility. For women, it has a positive effect on the hormonal balance and increases follicle ripening.

Adaptogen. Maca is a powerful adaptogen. Adaptogens are non-toxic, increase your body’s resistance against biological, chemical and physical stressors and support your body’s adaptability. You could say that maca helps to redress your body’s natural balance. Maca is not a medicine, but a dietary supplement which does not contain any vegetable hormones, therefore it can be used alongside medication without any problems. Research shows⁽³⁷⁾ that maca is capable of positively influencing your energy, vitality, fertility and libido, and of normalising your progesterone, oestrogen and testosterone levels, because it acts directly on the hypothalamus, pituitary gland and adrenal glands. As the functioning of your immune system is closely related to the proper functioning of your endocrine system, maca is also an immune booster.

Fertility booster. Animal tests show that for females, maca causes increased follicle ripening and improved endometrial lining⁽³⁸⁾. By activating the aforementioned glands, maca decreases thyroid problems and increases the oxygen content in your blood. Maca also helps with depression, chronic fatigue, PMS and menopausal complaints, bad memory, stress, TBC, stomach cancer and anaemia.

Increased libido & better sperm. Maca is a libido booster and also know as ‘natural viagra’. Inca warriors always used maca before going into battle, as it made them inexhaustible. After the fight, the warriors would get a ‘maca ban’, because of the libido enhancing properties. An 8 week long research project(39)on adult men at the university of Peru, where the control groups were given 150g, 300mg or a placebo, showed that men who had received maca saw improvements in their libido and produced a greater number of sperm with a higher mobility. Experiments report an increase of spermatozoa by 184% and sperm mobility by 208%.

Maca is rich in calcium, magnesium, potassium, phosphorus, sulfur, iron, vitamins B1, B2, C and E and contains trace elements including zinc, iodine and selenium.

How much should you take? Your body needs time to get used to maca. You need to build it up slowly. Start with 2-3 tsp maca powder per day and increase this to 3 tbsp (36g) per day, or more. Even though overdosing is impossible, listen to your body for feedback: if you do not feel a difference, you can increase your dosage, but if it gives you the jitters, take less. It is also good to take a ‘maca break’. If you take it daily, stop for one week a month. Best is to stop the week before ovulation. This is the same for all superfoods.

” Anne (pregnant): My husband started with maca after the last course day. I was very nervous, but couldn’t wait to see the results today at the IUI. Last time there were only 10 million with good mobility. Today there were 240 million with good mobility. Wow! Of course, the daily fresh juices and our new diet will have contributed as well, I am sure.

CAMU CAMU

Camu camu is a small, yellow berry from the Amazon and is the richest known, natural source of vitamin C on earth. One camu berry contains up to 30 times more vitamin C than one orange. This small berry won the first place in a research project into the effectiveness of healing plants and berries for fertility problems. Camu camu is also the most powerful anti-oxidant in the world.

Dr. J. Duke, botanical doctor, did years of research into the effect and effectiveness of hundreds of healing plants, for different ailments. Apart from being an excellent natural form of pain relief, camu camu also turned out to be the most effective plant for the following ailments: infertility, asthma, migraine, atherosclerosis, rheuma, eye problems (cataract), colds and flu, gum disease, hepatitis, osteoarthritis, pain and Parkinson’s disease. And ladies, camu also supports collagen production.

Camu camu offers vitamin C in a ‘full spectrum’ form, with hundreds of extra plant nutrients like minerals, amino acids and bioflavonoids, and enzymes. Flavonoids have many properties: anti-oxidative, anti-inflammatory, anti-allergic, worm expellant, anti-fungal, anti-bacterial, liver protective, anti-viral, anti-mutagenic and cell-protective properties. All these nutrients enhance the effects of vitamin C.

Anti-oxidant. Camu camu powder contains 20 grams of anti-oxidants per 100 gram. This makes camu camu powder the richest anti-oxidant source on earth. In comparison, antioxidant levels ORAC* (per gram):

broccoli /kiwi/apple

8/9/14

orange/strawberry

24/26

blackcurrants

51

goji

133

bee pollen

280

acaipowder

536

raw organic cocoa powder

955

camu camu powder

2048

Fertility. Camu camu supports your fertility through the combination of qualities it has to offer. In the first place, because it is a powerful, natural source of vitamin C. Vitamin C increases sperm production by 140%⁽³¹⁾. For women, vitamin C increases ovulation capacity⁽³⁰⁾.

Furthermore, camu camu helps with fertility problems, because it is a very powerfull anti-oxidant protecting female eggs and male sperm against free radical damage. It also supports reproduction because of its high anti-viral function and because it is a natural anti-depressive that protects your nervous system, so you suffer from stress less quickly .

How much should you take? Camu camu powder is very powerful (and has a sour taste). As soon as you get up, have a glass of water with 1/2 tsp (approx. 2mg) camu camu on an empty stomach. This dosage can be increased to 3 x 2mg per day.

ACAI

Acai is brimful of anti-oxidants and has, after raw cocoa and camu camu, the highest known ORAC value⁽⁴⁰⁾ (oxygen radical absorbance capacity). Acai is very rich in betacarotene, including phenol and anthocyanine.

Acai is rich in vitamins B1, B2, B3, C and E, phosphorus, calcium, iron, proteins & Omega-3-6-9.

Rejuvenating. Acai helps produce stem cells. Stem cells are the embryos of all cells. A stem cell is a cell that is capable of changing into any cell type needed by your body at that specific moment. The more stem cells you can produce, the faster you regenerate and the longer you live.

Fertility. Acai contains 18 amino acids, including aspartic acid, which your body can change into D-aspartic acid. Studies⁽⁴¹⁾ show that D-aspartic acid increases the testosterone level in men and the LH levels (luteinising hormone) in women. This sex hormone stimulates egg ripening and ovulation.

Anti-cancer. Research⁽⁴²⁾ at the University of Florida shows that acai triggers a self-destruct response in 86% of all leukaemia cancer cells tested. Furthermore, acai helps against colds, cystitis, headaches and sensitive intestines, it provides ‘brain power’ and is an anti-stressor. Acai simulates fat burning when you use it for longer periods (6 months).

How much should you take? There is not really a recommended daily allowance for acai. I add 1/2 - 1 tsp to my juice.

EXTRA VIRGIN COCONUT OIL

Raw coconut oil (extra virgin) is a ‘healthy fat’. It supports the production of your hormones and promotes good hormonal balance. It enhances the uptake of Omega-3 & 6, proteins, magnesium and vitamins A, D and E by 50%. It is a powerful immune booster, which supports your digestive system and intestines through its anti-inflammatory, anti-bacterial, anti-viral and antifungal effect. Coconut oil also helps you stabilise your blood sugar levels.

Extra virgin coconut oil is extracted by letting coconut pulp ferment naturally or by pressing it mechanically. The oil actually looks like white fat and liquefies at 25°C. It has a very small molecular structure. This is why it is so easy to absorb, via your intestines as well as via your skin.

Healthy Intestinal flora. When it comes to fertility, keeping your gut healthy is crucial. Coconut oil helps. Antibiotics don't. Antibiotics cause extra stress on the liver, kidneys, stomach and intestines. They destroy your healthy intestinal flora, a complex of billions of beneficial micro-organisms that live in your intestine. Consequences of this are reduced immunity, sensitivity to fungi in your intestines with reduced fertility as a result (see also p35). Coconut oil is a natural alternative to antibiotics. Should you need antibiotics after all, the coconut oil will prevent fungal infections that are down to the antibiotics. Coconut oil consists for 90% of Medium Chain Triglycerides (MTC), in other words medium long fatty acid chains. These MTCs are immune boosters: they increase your resistance to harmful bacteria, fungi and parasites. Mother's milk consists for 30% of these medium long fatty acid chains (lauric acid). The anti-inflammatory, anti-bacterial, anti-viral and anti-fungal effect of these medium long fatty acid chains is especially healing if you suffer from a sensitive stomach (stomach ulcer), overburdened liver, over-sensitive intestines, gluten allergy or candida.

Coconut oil, cholesterol and reproduction. Cholesterol is indispensable for the proper functioning of your body and reproductive organs. It is for instance required for the production of your reproductive hormones, bile salts and vitamin D. Vitamin D deficiency is related to reduced fertility.

Good cholesterol (HDL) forms part of your cell walls and makes sure they remain flexible and permeable, which is important for a successful reproduction.

Although coconut oil contains almost no cholesterol, it supports the production of healthy cholesterol (HDL) in your liver. LDL is the bad variant, as this version can ‘stick’ to blood vessel walls, which could become clogged. Trans fats increase LDL. HDL helps to remove LDL from the blood. (A good cholesterol level means you have a total that is lower than 200, with LDLvalues below 110 and HDL-values above 35.)

Healthy hormonal balance. According to hormone expert Dr. Raymond Peat, when it is added to a well-balanced diet, coconut oil stimulates the production of pregnenolone and therefore also a healthy hormonal balance. Pregnenolone is the precursor for many hormones, among which DHEA and progesterone (see table p14). Progesterone deficiency can lead to various PMS related complaints and reduced fertility for men as well as women.

Rejuvenating. The production of pregnenolone improves circulation and firms the skin (especially under your eyes). Furthermore, pregnenolone increases your stress resistance because of its regulating effect on the adrenal cortex glands and it improves your memory.

WATCH OUT Avoid coconut oil in plastic jars. The plastic reacts to the oil, therefore xeno-oestrogens will find their way into the coconut oil, which disrupts our hormonal balance. Keep in mind that deodorised versions have been processed. They are fine to use for frying or deep-frying.

Energy booster. As opposed to the other fats, your body does not store MCTs as fats, but spurs itself on to burn it immediately. If you need an energy boost, coconut oil is a good option.

Digestion. The MCT fat molecules are very friendly to your digestion (liver, pancreas, stomach and intestines). They don’t need enzymes from your pancreas or intervention from your liver and gall bladder for absorption and digestion. If your pancreas is exhausted, coconut oil is the best option as fat for cooking.

Stable blood sugar level. Coconut oil helps stabilise your blood sugar level, because it slows down the absorption of sugars into your blood, so you feel satiated for longer. This gives your pancreas and adrenal glands a break, so you experience more rest, focus and clear thinking.

How much should you take? According to Dr. Mary Enig⁽³⁶⁾, an adult should consume 24g of lauric acid daily, for therapeutic purposes. This equates to 3.5 tablespoons of coconut oil per day.

TIP Your body absorbs oils best in combinations with proteins. You can add coconut oil to your protein smoothies.

BEE POLLEN (POLLEN GRAINS)

Of old, beepollen has been valued highly as a source of youthful energy, vitality and health. It is an amazing source of vitamins, minerals, amino acids and trace elements, which improve vitality, positively affect your hormones and promote recovery. Bee pollen is very alkaline and one of the most powerful anti-oxidants we know, after acai powder and raw cocoa.

Bee pollen is seen as complete nutrition and is therefore an excellent supplement to your diet; it provides you with your daily requirement of minerals, vitamins and other vital substances. There is a reason bee pollen is used in top sports. It is very rich food, which gives your body all the nutrients it needs, in a natural way, to deliver a top performance (like conceiving!).

ANALYSIS. The substances discovered in bee pollen up till now are:

Vitamins: provitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), pantothenic acid, biotin, B11 (folic acid), choline, inositol, C, D, E, K, rutine.

Minerals: calcium, phosphorus, potassium, sulfur, sodium, chlorine, magnesium, iron, manganese, copper, iodine, zinc, selenium, silicon, molybdenum, boron, titanium.

Enzymes and co-enzymes: amylase, diastase, saccharase, pectase, phosphatase, catalase, diaphorase, cozymase, cytochrome systems, lactic dehydrogenase, pepsin, succinic dehydrogenase, 24 oxidoreductases, 21 transferases, 33 hydrolases, 11 lyases, 5 isomerases, trypsin.

Proteins/amino acids: Isoleucine, leucine, lysine, methionine, phenylalaline, thresonine, tryptophan, valine, histidine, arginine, cystine, tyrosine, alanine, aspartic acid, glutamic acid, hydroxyproline, proline, serine.

Other components: nucleic acids, flavonoids, phenolic acids, tarpenes, nucleosides, auxins, fructose, glucose, brassins, gibberellins, kinins, vernine, guanine, xanthine, hypoxanthine, nucleins, amines, lecithin, xanthophyll, crocetin, zeaxanthin, lycopene, hexodecanol, alpha-Amino butyric acid, monoglycerides, diglycerides, triglycerides, pentoses....a huge list!

Anti-oxidant. Bee pollen is a very powerful anti-oxidant.

Easy to absorb. Bee pollen are extremely easy to absorb, because they are absorbed straight from your stomach into your blood stream. After two hours, you will find the nutrients from bee pollen in your blood, in your cerebral fluid and in your urine. The enzymes in bee pollen help to digest other food you take in: 13g digests 1.4 kg of food. Because it is so rich in nutrients, and maximises the absorption of other foods, you have less cravings for things that are not so good for you.

Fertility booster. According to raw food guru David Wolfe, bee pollen has strong libido- and fertility enhancing properties. Bee pollen is a natural multi vitamin and contains nearly all nutrients (apart from B12) you need for a healthy conception: vitamin A, D, C, D, E, magnesium, zinc, selenium and iodine. Medical tests have shown that using pollen increases your red blood cells, enabling the blood to carry more oxygen. This enhances sperm quality, uterus health and overall reproduction.

Stabilise blood sugar level. Bee pollen helps to keep the blood sugar level stable, because it is very rich in protein: 100g bee pollen contains 5 to 7 times more protein than 100g meat, eggs or cheese. Bee pollen proteins are very easily absorbed.

Rejuvenating. At least 2% of bee pollen has not been identified yet David Wolfe believes the non-identified substances in bee pollen are Ormus elements(43a). These elements are thought to have extraordinary healing and rejuvenating properties. In his book ‘Bees in the Service of Humanity', Dr. Joirisch describes how bee pollen stimulates the regeneration or renewing of the organism and slows down ageing, because it is a powerful anti-oxidant. According to Swedish doctor Lars Erik Essen, pollen protects effectively against dehydration and rejuvenates cells. It stimulates the blood supply to all cells, because it contains a large amount of nucleic acids (RNA and DNA). Bee pollen also contains a large amount of natural aspartic acid. Your body can change aspartic acid into Daspartic acid. Studies⁽⁴¹⁾ show that D-aspartic acid increases the testosterone level in men and the LH levels (luteinising hormone) in women. This sex hormone stimulates egg ripening and ovulation.

Furthermore, bee pollen reduces histamine allergies and helps with anaemia, constipation, colitis, sinusitis, asthma, bronchitis, acne.

Bee pollen contain 15% lecithin. Lecithin supports you liver and is crucial for your brain to function properly. Your cell membranes consist for the most part of lecithin.

TIP Buy organic bee pollen. The more colourful the grains, the better the quality.

How much should you take? Start with 1/4 tsp and build up to a minimum of 1 tsp per day in your smoothie, or even better, let them melt in your mouth for maximum absorption. Most people need to get used to the flavour of bee pollen, but just like with olives, you soon get used to the special taste. Pollen may have a laxative effect, the first time.

If you are allergic to pollen, start with one grain and slowly build up.

COCOA

Raw cocoa is a superfood! It contains more than 400 beneficial substances. Raw cocoa contains an extremely high concentration of anti-oxidants, but also has pleasant side-effects, due to a high concentration of magnesium and the ‘feel-good’ substances phenylethylamine and anandamine.

WATCH OUT The product on the shelves in the supermarket is burnt cocoa. The roasting process changes or destroys a lot of the original substances in cocoa and their effect. (e.g., roasted cocoa has a similar stimulating effect as black coffee.)

Spectacular Anti-oxidant. Just like camu camu powder, fresh cocoa beans are extremely rich in powerful anti-oxidants: raw cocoa has an ORAC score of 955, which makes it the second richest source of anti-oxidants on earth, after camu camu. In comparison: the ORAC score of roasted, non-organic cocoa powder is 260, of a kiwi 9.

Richest known source of magnesium. Cocoa is the richest known source of magnesium. It is estimated that around 80% of the western population chronically lacks magnesium⁽¹⁶⁾. Stress, acidity, dehydration and a high-sugar diet all lead to magnesium deficiency. Magnesium is vital to the healthy functioning of our cells (see p64). Magnesium is the anti-stress mineral par excellence. A lack of magnesium can cause mental and physical complaints, like depression, painful and stiff muscles, menstruation and PMS problems, a disturbed hormonal balance, tiring quickly and irritability.

WATCH OUT Cow’s milk inhibits the absorption of the anti-oxidants and minerals (magnesium, zinc, iron) present in raw cocoa. It is therefore better to use rice milk or almond milk, when preparing a healthy chocolate smoothie.

Contains iron. Iron plays an important role in your body. The oxygen-carrying protein haemoglobin is dependent on iron ions to fulfil its role and iron is also an important component of many enzymes. The RDA for men aged 22-50 is set at 11mg and for adult women at 15mg. Ten grams of cocoa contains this recommended daily allowance.

Stabilises your blood sugar level. Chromium helps to regulate your blood sugar level. Just like with magnesium, it is estimated that around 80% of the western population chronically lacks chromium. Cocoa contains enough of this trace element to reverse this deficiency.

Zinc. Cocoa is also an excellent source of zinc. Zinc is a trace element that is essential for normal growth, healing processes and reproduction: zinc is involved in the production of oestrogen and progesterone and in sperm production. (Read more on p63)

Feel good. Phenylethylamine (PEA) is a substance in cacao that you also produce when you are in love. PEA is also involved in increasing concentration and alertness. Another substance in cocoa, anandamide, is a neurotransmitter excreted by your brain when you are feeling good. Certain enzyme-inhibitors in cocoa, slow down the breakdown of this neurotransmitter, thereby heightening and extending your feelings of happiness.

How much should you take? Use at your own discretion (1 tbsp for instance), in a protein smoothie (see recipes p128). Build up slowly, cocoa can have a laxative effect due to the presence of magnesium!

GOJI BERRIES

Gojiberries In Chinese medicine are well-regarded, as they bring vitality and rejuvenation. They improve your sexual functions, your conception probability, and enhance testosterone production.

Adaptogen. Goji is an adaptogen, just like maca (see p96). This means it supports the body where necessary, especially your adrenal glands.

Natural rejuvenator. Possibly the most amazing property of goji, is that this berry contains a unique polysaccharide which stimulates the production of HGH (human growth hormone). HGH is secreted by your pineal gland. You could call HGH the ‘anti-ageing hormone’. As we get older, we produce less and less of this hormone. A 70-year old, for instance, produces 1/10 of the HGH of a 20 year old. The presence of HGH slows down ageing, can even reverse some signs of ageing and increases life expectancy. The goji berry is up till now the only known food that stimulates the production of HGH in a natural way.

Fertility booster. Goji berries contain a lot of fatty acids, which look like that of olive oil. These fatty acids keep your cell membranes supple, which enhances the functionality of hormones, neurotransmitters and insulin receptors.

Detoxifying. Gojis support your liver, which causes waste materials to be eliminated more effectively, giving you much more energy.

Stable blood sugar level. Goji berries are a complete form of protein(16%), decrease your sugar cravings and help regulate your blood sugar level.

Anti-oxidant. After camu camu, cocoa, acai powder and bee pollen, the goji berry is one of the most anti-oxidant rich food sources in the world. An anti-oxidant is able to render harmful free radicals harmless. Free radicals cause damage to sperm and egg cells, tissue, organs and bring about ageing and illness.

Immune booster & anti-inflammatory. Gojis are an extremely rich source of carotenoids. These are fat-soluble anti-oxidant pigments. Carotenoids is a collective term for different antioxidants, like lutein and zeaxanthin, choline and betacarotene. Goji contains the highest known concentration of lutein and zeaxanthin. These anti-oxidants keep your eyes healthy. Goji also contains choline, which prevents (age-related) damage to your nervous system by free radicals and helps with Alzheimer’s. The betacarotene in these berries improves the functioning of your thymus gland and interferons. Interferons are natural proteins, which are excreted by the cells of your immune system, after contact with viruses, bacteria of fungi. They play an important role in the functioning of your immune system. On top of this, gojis contain beta-sitosterols, which have anti-inflammatory properties.

Better nutrient supply. Cholesterol in itself is not a problem. It becomes dangerous when it is oxidised by free radicals. That is when your arteries, which should supply your cells with nutrients, slowly clog up. Your body has an inbuilt resistance system for oxidised cholesterol, in the shape of an anti-oxidant enzyme: superoxidedismutase or SOD. Goji berries can increase SOD production.

Rejuvenating. SOD also provides protection against ageing of the skin and wrinkles, by slowing down the breakdown of collagen. The unsaturated fatty acids in goji berries stimulate the collagen production and keep your skin hydrated, which results in it looking younger and more beautiful.

Apart from proteins, gojis contain 21 trace elements (including zinc, iron, copper, calcium, selenium, germanium, phosphorus) and vitamins B1, B2, B6, C and E.

Furthermore, gojis enhance your sleep quality (which will give you more energy to get through the day) and they improve your calcium uptake, which makes your bone structure firmer.

How much should you take? A handful a day is enough. The more the better, unfortunately organically grown goji berries are quite expensive.

WATCH OUT Non-organic goji berries often contain food colouring.

This plan is based on the calming of the 6 stress-axes. Do not skip any steps or change the order. It is, for instance, not useful to take certain nutrients when your intestines can't absorb them.

Slowly build up the steps described in this chapter. Keep in mind that you will be detoxing. You may feel a little the worse for wear for 1-3 weeks, but do persevere. After this period, you will find that you have more energy, relax more easily, sleep better, have a quieter mind and are more fertile.

Although some people get pregnant after 6-8 weeks of following the steps, for some it takes much longer, sometimes up to a year. All depends on your age and the condition of your liver and intestines.

Please remember that a minimum of half an hour movement (yoga, walking, swimming or fitness,..etc.) every day is crucial. Exercising your body will speed up the process of rebalancing your system times 10. This counts for women as well as for men.

Once pregnant, don't fall back into old eating habits. A pregnancy demands a lot from your body and once baby arrives you need energy for two. Furthermore, you will give your little one the best start possible!

TIP I have written the protocols for this chapter according to the self care principle. I would, however, urge you to consult a doctor or naturopath in case of any health issues. A correct diagnosis is of the utmost importance, even when going the self care route.

HYDRATE YOUR BODY

When your body receives the signal that it is hydrated, it relaxes and turns off the stress-response and its accompanying cortisol and aldosterone production. This means there is more progesterone available for a possible pregnancy. Furthermore, drinking enough water supports a healthy intestinal flora and helps detoxify your body.

Drink approximately 1.5 to 2l of water per day, even if there is no thirst signal. Yellow urine means you are dehydrated. Your urine should be clear as water. Never drink more than 1l per hour and 3l per day, or it will have a diuretic effect. When you get up, start the day with a large glass of water, before going for other drinks or food. Drink little water during meals, otherwise you dilute your gastric acid, which slows down your digestion.

Add chia seeds to your water. The signal for being dehydrated comes from your intestines. Chia seeds hold 9x their weight in water, which makes them form a gel-like, moist substance in your intestines. Chia also helps alkalize your body as it contains a lot of minerals like calcium, magnesium, iron and folic acid. It supports your bowels and liver, as the gel-like substance absorbs toxins easily and helps eliminate them (see p81). Furthermore, chia helps stabilise your blood sugar level. Drink 6 glasses of water with 1/2 tsp of chia in each, spread throughout the day for the first two weeks. Let your chia seeds soak for at least 5 minutes before you drink them (until they become a gel-like substance). After two weeks, stick to a maintanence dose of adding 1/2 tsp 2 x a day.

Do not replace your water with tea or other beverages, otherwise the liquid will not reach the large intestines; its intestinal flora needs water too. Avoid coffee. Coffee dehydrates, disturbs your intestinal flora and sends your body into stress mode. Ditto for black and green tea. Replace your coffee with herbal tea. Good teas to choose are camomile, mint and fennel. Avoid teas containing a lot of liquorice, clove and chicory. These herbs are diuretics.

Tips for rehydration:

Drink before you are thirsty. When you are thirsty, that is a signal you are already dehydrated!

Drink little water during meals, otherwise you dilute your gastric acid, which slows down your digestion.

Drink extra after sports and a sauna/steam bath.

Avoid coffee, soft drinks (coke, ice tea, etc...) and alcohol. These drinks extract water from your body. After consuming these drinks, your kidneys will excrete pure water without any waste products.

Keep your blood sugar level stable. An increased blood sugar level causes urine production in the kidneys (osmotic diuresis). Sugars exit your body through the kidneys, carrying water out with them into the urine. Furthermore, osmotic diuresis, which occurs in the kidneys due to high blood sugar levels, is probably responsible for the loss of relatively large amounts of magnesium through urine. And magnesium is an important mineral in regulating hormonal balance.

Keep your blood alkaline. A diet high in sugars, grains and trans fats is very acidifying (see chapter 1, p27) and exhausts your adrenal glands. Acids need to be excreted. This happens at the expense of minerals necessary for other processes in your body.

Drink water from glass, BPA-free bottles or metal bottles.

TIP Check out www.eat-breathe-conceive.com for links to websites selling useful products.

HELP DETOXIFY YOUR LIVER

Your liver processes enormous amounts of toxins. One of the consequences of an overburdened liver is infertility⁽⁴⁾. A first step in detoxification is to limit the unnecessary strain on your liver. So what to avoid?

High on your list to avoid are non-organic fruit and vegetables. They contain hormone imbalancing pesticides. It is not just the peel that contains pesticides, but also the flesh. The peel of organic fruit and vegetable, on the other hand, contains loads of bioflavins that help rebalance your hormone levels. Also, try to avoid non-organic meat and chicken as much as possible: it contains hormones, dioxins and antibiotics.

Definitely avoid rye, wheat, peanuts and soy (p49). These grains contain anti-nutrients (lectines) which cause leaks in your intestines and increase cortisol production. Replace peanut butter with almond paste or tahini. When weaning off bread, spelt is a good option. It contains less lectines. The best grain replacers are buckwheat, sorghum and millet. They are all anti-nutrient free grains. There are tasty buckwheat crackers available in the shops, or you can make buckwheat pancakes yourself.

The number one grain replacer is almond flour. It's a protein, not a grain and is very nutrious. Unlike grains it helps stabalise your blood sugar. Do try the almond bread recipe on p111!

Rice, corn and oats are ok now and then. You can replace oats or muesli with almond and coconut flakes.

Avoid trans fats (p48): margarine, biscuits, crisps, pizza, chocolate spread. Replace margarine with organic butter, coconut oil, ghee or olive oil. Do not heat olive oil above 338°F.

Replace white sugars, fructose or artificial sweetners with raw cane sugar, ahorn syrup, agave syrup, or stevia.

Avoid cow’s milk products (p47). They inhibit the uptake of minerals, due to the presence of phosphates. Replace cow’s milk with almond milk, rice milk or goat’s milk. Avoid hard cheeses as much as possible (they contain salts, which are insoluble and burden the liver). Soft goat’s cheese every now and again is fine.

Buy sustainable (wild) fish, instead of farmed fish (see p51).

Replace table salt with sea salt without E numbers (see p57).

Brush your teeth with fluoride-free toothpaste. Fluoride is toxic and locks onto iodine receptors (p 51).

Avoid stock, soups, sauces and crisps with flavour enhancers (e.g., E621), see p56 for the list of E-numbers.

Avoid using a microwave (p56). Food prepared in the microwave burdens your liver and has little or no nutrients left.

IMPORTANT TO KNOW. When you change your diet to a more healthy one, your uptake of B-vitamins will be higher. This can give your liver a signal to detox toxins stored in your body. 'glutathione conjugation' is a process in the liver that specifically detoxifies substances that are detrimental for reproduction like pesticides, synthetic oestrogens and heavy metals. Which is a good thing! Chances of getting pregnant rocket when your body is 'clean' of these substances.

Detoxifiation of these substances is ONLY possible when your protein intake is sufficent. If it is not, your liver will start to detox but won't be able to finish the process. Toxins will then be restored in body tissue again. Not very helpful. You'll feel awful and tired. If that happens, here's what you do:

Up your protein intake. On p78 you can find out what kind of protein and amounts you need daily.

Take extra zinc, selenium, magnesium, vitamin C and cod liver oil. They support the process in your liver.

Move! Movement makes the gluthation conjugation detox process 10 times (!!) as fast.

NATUROPATHIC TECHNIQUES by Jenni Jones

Naturopathic techniques are simple methods that support your body's natural healing and journey towards homeostasis. They do this by supporting the process of elimination. In simple terms, if you are going to put good stuff in, you need to make sure that the 'bad' stuff is coming out.

By being well hydrated, supporting the liver by removing toxins from your diet, and adding supportive foods you are really helping your body back into balance. Your cells will start to release toxins into the lymphatic fluid. The lymph then sends it through into the blood where it is carried to the liver, then through the bowel and out of the body. This all sounds very simple but if you are asking an over burdened body to do this too quickly it can come as a shock to the system.

We have included a few simple, yet effective techniques to bring into your new lifestyle to support the detox that happens when you make the positive dietry and lifestyle changes. The changes recommended in this book when supported with these techniques can help your body to move more quickly and efficiently towards homeostasis and fertility.

WATCH OUT These techniques are not suitable for anyone with high blood pressure or during menstruation. Don't do these techniques after a transfer, after your ovulation when you are trying to get pregnant naturally, or during pregnancy.

Skin Brushing. Skin brushing is simple, it’s free and it takes just a few minutes each day. It has a similar effect as exercise on the body. You will feel energized and invigorated after just a few minutes as it creates movement inside the body. You will need a natural non-synthetic body brush preferably one with a long handle so you can reach your back. This is how you do it:

Starting at the soul of your right foot make short sweeps on the soul and the top of the foot and ankle. Then with long soft strokes sweep gently up the leg. Work your way up one leg, stroking front and back, all the way up to the buttocks.

Then start on the left foot and ankle and then sweep up the leg front and back to the buttocks.

Then stroke up the torso front and back, up to heart level.

Moving to the right hand stroke up the arm front and back to the shoulder.

From the left hand stroke up the arm, front and back to the shoulder.

Sweep down the back of the neck then the front of the neck and chest towards the heart.

WATCH OUT Be sure to always sweep towards the heart as this technique is supporting movement of the lymph towards the heart where it joins the blood.

Tip Take 2 minutues before showering to brush your body each morning. Make it a part of your washing routine.

Skin brushing helps to clear the layer of ‘dead skin’ (combination of subum and sweat and dead skin cells) from the surface, which allows the skin to breathe and be more effective as a route of elimination. We can release up to 10% of our metabolic waste through the skin. Keeping it clean and clear helps this process to be more effective.

Skin brushing also stimulates the lymph to flow more freely and prevent stagnation. Toxins are released from the cells into the lymphatic fluid. The lymph then carries them to the blood. We rely of our lymph to flow freely and easily as, unlike the circulatory system, we do not pump the lymph like we do with the blood. If the lymph is not flowing freely it can stagnate easily.

Hot and cold showers. This technique compliments skin brushing. It can magnify its effects. The change in temperature from hot to cold and cold to hot stimulates the circulatory system. The circulatory system affects the lymphatic system; when we improve circulation we also improve the flow of the lymphatic fluid. Do as follows:

Enjoy your warm shower as usual.

Turn the temperature down until your body feels cold.

Turn the temperature back up to warm until you feel warm.

Repeat this 2 or 3 times and finish with the temperature on cool or cold.

We all love a warm shower and the thought of turning it cold voluntarily may send shiver down your spine but this technique creates wonderful movement in your body. The warm water, which you'll enjoy brings blood to the surface of the body in order to release heat and cool the body. The cold water sends the blood deeper into the body where it tries to hold heat within the deeper organs. This movement of the blood stimulates circulation.

This technique should not induce a huge shock on the body. It is important that you work within your limits and tolerances. If your energy is low and you feel cold before you start don’t turn the temperature too low. On days when you feel you can take it colder then go for it. The effects and benefits on a regular basis are wonderful. You'll find that he more you do it, the more you want to do it!

Epsom Salt Baths. Epsom salt baths are a very gentle and soothing way of supporting a detoxification program. Having Epsom salt baths in a warm to hot bath can help the cells to open to encourage the release of toxins into the lymph. The warmth will thin the lymph so it flows more freely. This creates movement in the body to support the release of toxins out of the body. Furthermore, Epsom salts contain magnesium sulphate which is the mineral that helps our muscles to relax. For this reason Epsom salt baths are very soothing and taken once a week can relax both body and mind.

Tip Epsom salts for external use can be found in garden centres. It is not necessary to buy expensive food standard Epsom salts for use in baths.

This is how you take an Epsom bath:

Pour 1kg of Epsom salts into an empty bath, then run the bath water and swish the salts to help them dissolve.

The bath temperature should be as warm to hot. Everyone is different so make it as warm as is comfortable for you.

Lie in the hot bath for 20 mins if you can tolerate it.

After 20 minutes you could get out and keep the heat by wrapping up and getting into bed.

Or you could take a cold shower to utilize the heat for internal movement in the body.

Do not use soap or bath products in the Epsom salt bath as this may interfere with the detox process.

Castor oil packing. Castor oil is known through many ancient cultures for its healing properties. The book ‘The oil that heals’ documents the work of Edgar Cayce and his castor oil pack treatments with patients. Castor oil packing can bring energy to an area of the body which is struggling. Castor oil packing helps the cells to open and for toxins to be released. It is therfore important that you start with liver packs first before you start to release toxins from other areas; any toxins released are going to be more work with the liver to process.

You will need:

A piece of unbleached cotton cloth (approx 67 x 30cm)

A bottle of castor oil

A roll of cling film

Technique:

Fold the piece of cotton two or three times.

Pour castor oil on the cloth so that it is wet but not dripping.

Place the cloth over your liver area*.

Wrap cling film around your torso to keep the cloth in place.

In case of any leakages wear some old clothes.

Make time to relax deeply for anything between 20 mins and 1 hour.

You may like to use a hot water bottle on the liver area.

*This is where your liver is located: put your right hand in front of you with the palm of the hand facing you and the fingers pointed toward the middle of your chest. Lower your hand down beneath you right breast to the lowest part of the front of your rib cage. This is where you put your cloth.

Liver packing should be done regularly. Between 3 – 5 times per week. Once you have packed the liver a couple of times you can start to pack the reproductive system at the same time.

Place one cloth on the liver and another across the womb and ovaries (you may need a bigger cloth). Enjoy your castor oil packing time as time to simply relax. Lie back and let the oil soothe and support your body.

WATCH OUT Do not use any heat on the reproductive system.

Tip You may feel very relaxed after doing this technique so it is nice to do it in the evening before bed.

Enemas. Enemas are old age naturapathic techniques that support the body by helping to clear the colon and rehydrate the body. If you think an enema is ‘not an option’ then I would encourage you to read on. Once you get past the idea of it the benefits are wonderful.

The colon is where the body eliminates 70%–75% of its waste. It’s important that these toxins leave the body. If the bowels are not emptied efficiently and regularly, waste can stay there and toxins can be reabsorbed back into the body. This is harmful and means that the detox process is incomplete. We can support the clearing of the colon with water enemas.

It is in the colon that dehydration is registered. Receptors in the colon tell your body when there is a lack of water. If this is the case, the ‘dehydration alert’ is switched on and the production of aldosterone, at costs of progesterone, starts up. You can thus support hydration and reassure the colon with water enemas. These are the simplest forms of enemas.

You will need:

An enema kit – the kit is simply a receptacle to hold the water with a long tube and a short nozzle. There are several types of kits available on the market.

Technique:

Use 1 – 2 pints of clean fresh water at body temperature.

Set up the bag somewhere 2 – 3 feet above where you will be lying. This may be hooked onto the back of the bathroom door and suspended from the shower rail for example. I think bathroom is best as you can be near to the toilet.

Lubricate the anal area with a little oil or cream.

Pour the water into the bag release a small amount of water to release any bubbles.

Make yourself comfortable lying on your back (use an old towel) insert the short nozzle a little way into your rectum and allow the water to flow in and retain for 3 to 10 minutes.

When you first start using enemas it may not be possible to retain the water and you may need to go to the toilet before all of the water has gone into your body. This is fine and go to the toilet as soon as you need to go. You may need to go several times.

You can repeat the water enema 3 times for a triple flush.

You can retain the water for up to 15 – 20 minutes but not on the first flush. Make sure you have time and space and privacy to do your enema. You may need to rest afterwards.

MINERALISE AND ALKALISE

Reversing acidity is very important in order to become more fertile. It is CRUCIAL to alkalise your body and really clear the deposited toxins, so your body (and reproductive organs) will function optimally for you again. Alkalising and mineralising keeps you young and relaxes your body at a cellular level.

Take extra zinc, selenium, magnesium and iodine for a while, in order to clear deficiencies. Make changes to your diet too.

Zinc. (Also see p63). Around 73% of the western population suffers from deficiency diseases due to zinc shortages⁽¹⁶⁾! Stress and sugar ‘devour' zinc. Zinc is a raw material mineral which is involved in many of your body processes. A zinc deficiency is often the cause of impotence and reduced fertility, especially in men. Zinc ensures the correct reading of your DNA. Zinc is also important in the functioning of digestive enzymes. Take 25-50mg/day. Oysters and fish are good sources.

WATCH OUT When buying minerals make sure they are not oxides. Minerals are always found in compounds (e.g., magnesium-citrate). Manufacturers are required to mention compounds, unless it is an oxide compound. (e.g. ‘Selenium’ is really selenium oxide.) Oxides are cheaper, but your body does not absorb them easily.

Magnesium. (Also see p64). Around 60% of the population lacks magnesium⁽¹⁶⁾. Magnesium is the anti-stress mineral par excellence. Stress ‘devours’ magnesium. It is best to take magnesium morning and night, before bedtime. Magnesium is required for a good REM-sleep. A superfood very rich in magnesium, is raw cocoa (see p94). Magnesium is not toxic; taking a high dose (more than 1000mg at once) will at worst have a laxative effect. Take a minimum of 400g/day. If you are often stressed, take more (up to 1000mg/day). Epsom salt is actually magnesium. Add it to your bath. You'll need approximately 350-500g per bath. Your body will absorb what you need through your skin. If you haven't got a bath, add some salt to a foot bath.

Selenium. (Also see p66). A low selenium concentration in your diet results in limited sperm mobility. Selenium also has a role to play during implantation. We only need a little selenium, yet many people are deficient (even if they're on an organic diet!). This has to do with greenhouse cultivation and impoverished agricultural land. Take selenium at the same time as betacarotene (fresh carrot juice), or vitamin E and/or cod liver oil for best absorption and stick to the prescribed dosage on the package. Selenium is mainly found in fish and oysters.

Iodine. (Also see p66). Besides your thyroid, a woman’s ovarian tissues and a man’s prostate tissues have high iodine levels. Iodine deficiency can lead to miscarriage. Iodine is also required for regulating synthetic oestrogens or xeno-oestrogens in the ovaries. These xeno-oestrogens leach from plastic packaging into our food and thus end up in your body, where they cause great hormonal imbalance (oestrogen dominance, see p17), unless there is enough iodine available. The rising incidence of infertility in men is partly due to these synthetic oestrogens. Iodine is also a natural antidote for the harmful radiation of wifi, laptops, microwaves, etc. Use seaweed like dulse or nori flakes on regular basis as a source of iodine.

WATCH OUT Phytic acid in grains and phosphates in dairy products will bind to minerals, stopping you from absorbing them. Take mineral supplements therefore with vegetables/fruit/protein; or take them an hour before or after your meal.

Eat more vegetables and less grains and sugars. For dinner and lunch, eat more vegetables and less grains (pasta, bread, rice) than you are used to. Remember that grains and dairy products inhibit the uptake of minerals. Whenever possible, avoid refined food containing sugar, fast carbohydrates and trans fats (like cake, crisps, biscuits, white pasta). If you fall off the wagon, alkalise your body with some extra juice and supergreens (see p110).

Practise your yoga! Lymph fluid carries toxins away from cells and eliminates them from your body. Our bodies contain three times as much lymph fluid as blood. Lymph fluid is not pumped round, but flows mainly through movement of the underlying muscles. Breathing correctly (down to your stomach) also increases lymph flow, by around 15%. This makes the Endocrine Sun Salutation so effective: it helps specifically to detoxify your glandular tissue.

Juices. Making your own juices is an easy way to alkalise your body. Fresh juices are power-packed with anti-oxidants, vitamins and other nutrients. Carton juice has lost all its enzymes. One to two glasses of fresh juice will easily give you all the nutrients from, for instance, 3 carrots, 1 apple, 1/4 cucumber, 1/2 beetroot and a handful of spinach. You can make your own juice in a centrifugal juice extractor, a slow juicer or a smoothie maker. In a centrifugal juicer, the juice comes into contact with a lot of oxygen through the centrifugal force. You need to drink this juice within fifteen minutes, then you benefit its minerals, vitamins and enzymes most. In a slow juicer the squeezing does not generate heat, very little oxidation occurs and all enzymes remain intact. Juice made in a slow juicer retains its optimal properties longer, for up to 24 hours (in the fridge). This means you can juice in the evening for following morning use.

WATCH OUT ALWAYS add some vegetable/fruit FIBRE from the pulp to your juice, or use a coarse sieve if you own a slow juicer. Fruit and vegetable fibres are very important for your intestinal flora and hormonal balance.

Smoothies! You can also make tasty fruit and vegetable smoothies. There are very powerful blenders (600 watt or more) on the market nowadays, which make extremely tasty and ‘smooth’ smoothies. They may provide a few less enzymes, but all the more fibres. It is mainly the fibre that is of vital importance in detoxifying an excess of xeno-oestrogens. Especially powerful detoxifiers of harmful xeno-oestrogens are beetroot, goji berries, lemon zest and seaweeds (i.e., dulse or nori). It is best to drink your smoothie immediately to optimally benefit its anti-oxidants.

Supergreens. Spirulina, chlorella, barley grass and wheat grass are some of the most alkaline foods on earth (see p82). They are available as powders or tablets. They neutralise acids. In powder form you can easily add them to your home made juices. Slowly build up the use of these supergreens. They can be very detoxifying. Always start with half the quantity advised on the packaging. Make sure you use the organic version.

Add hemp seeds to your juice. Fat-soluble vitamins like A, D, K and E from a fruit or vegetable juice need to have fats present for you to be able to absorb them. And oils are absorbed optimally when there are proteins available. Therefore always add some hemp seeds to your juice or smoothie. They are a complete protein and an excellent source of essential oils. Besides, chewing stimulates the production of new intestinal wall cells. For more about this superfood, go to page 84.

WATCH OUT Drinking fresh juices or smoothies provides your body with a lot of extra nutrients, thus enabling it to detox. This could make you feel tired for 1 to 2 weeks. Stick with it; you will feel more energetic soon!

TASTY FRUIT & VEGETABLE SMOOTHIES:

The following vegetables and fruits support your hormonal balance big time (in order of importance):

1. Beetroot

2. Berries (especially gojis - p88)

3. Maca (as powder p90)

4. Lemon peel

5. Seaweed (dulse, samphire, nori...)

6. all cabbage types.

Make sure you VARY and that your juices are organic! On the internet you can find a thousand recepies. Be creative!

Rika’s favourite juice

2 large apples, 3 carrots (ready washed), 1cm ginger root (with skin), some dulse salt

1/4 fennel or 1/2 beetroot or spinach or (curly) kale

Fertility smoothie:

1/2 stick of celery

1 to 2 apples (without pips)

a piece of lemon WITH peel (ORGANIC!)

1 handful of cranberries (or redcurrants)

1/2 cucumber

1/2 beetroot (raw)

some water-soaked goji berries

1/4 tsp dulse salt

Always add to your juice or smoothie:

1 tbsp hemp seeds, for their oils and proteins

1/4 tsp supergreens, build up to 1 to 2 tsp in 2 weeks.

WATCH OUT Zinc (as a supplement) on an empty stomach can cause nausea. In that case it is best to take it with a piece of fruit (e.g., a banana). Always take supplements with a juice, smoothie, or grain and dairy free meal for maximum absorption.

TIP Frequently feeling cold, according to traditional Chinese medicine, indicates low kidney energy. According to this tradition, low energy is linked to reduced fertility. Cold drinks or raw vegetables are discouraged as these are too cooling (ditto for yoghurt). Add in that case some warm water to your juices.

TAKE CARE OF YOUR INTESTINAL FLORA

If you eat a lot of sugars and grains, it is likely that you suffer from a leaking gut and disturbed intestinal flora. Healthy intestinal flora allow you to absorb nutrients properly and to be optimally fertile (see p33).

1. Limit leaks in your intestines. Studies(12a) link spontaneous abortion to a leaky gut. You can be tested for a leaking intestine. Rye, wheat, barley, oats, corn, peanuts and soy all contain anti-nutrients (e.g., lectins), which make your intestines hyperpermeable, disturb your intestinal flora and reduce the production and absorption of vitamins. For instance, your intestines take care of the absorption of B12 and the production of B6, required for reproduction. A deficiency in these vitamins causes hormonal disorders. Besides the leaks these lectins cause in your intestinal wall, they also stimulate your immune system unnecessarily (see p49). These anti-nutrients are mainly found in the skin and bran of grains. In that respect, white rice or flour is better than brown rice or wheat/rye flour (although they do still contain some lectins and make your blood sugar level fluctuate). Buckwheat, sorghum and millet are lectin-free. As avid bread lovers, we in the west find it difficult to stop eating bread. To start with, you can replace your bread with spelt bread or even better, almond bread. See p115 for an almond bread recipe.

2. Add L-glutamine to your diet. Your intestinal wall cells are built up of a protein called L-glutamine. Leaks in your intestines can be repaired using this protein. You can add this protein as a powder to some rice milk, almond milk or a smoothie (see p128). Do it for about 2 - 3 weeks.

3. Check if you have parasites. Parasites reduce and/or inhibit the absorption of nutrients. You have often no idea you have them, but they appear in 1/3 of faeces examinations done by doctors or therapists. To check if you have parasites, you can do the following: add 2-3 tbsp of turmeric to a glass of water. Mix and drink. If it gives you diarrhoea that very day or the day after, that is a sign you have parasites. It is not a water-tight test. If you regulary eat tumeric, the test doesn't work as the parasietes will have become resistent to this herb. You could then try with wallnut extract. Dr. Hulda Clark developed a range of herbs that cure you of parasietes. You can buy them online. In fact, it is recommended to do such a cure every time you've been travelling to exotic destinations.

WATCH OUT The herbs used to drive out parasites can be abortive. Therefore it is best to start the cure 6-8 weeks before a transfer.

4. Check if you have yeast or fungi. I had a lot of my clients' intestines tested and nearly all of them sufferd from yeast and fungi. When you suffer from vaginal yeast, it is usually a sign that your intestines are infected as well. Yeast and fungi deprive your body of vitamin B6. Shortages of B6 cause hormonal imbalance, cause less progesterone production and stop your liver from detoxing. Result: infertility. Fungi live on sugars and disturb your healthy intestinal flora. Therefore, it is best to cut added sugar (fruit is still ok!) and grains out of your diet. (Grains are converted into sugars). Grains also contain alpha amylase inhibitors which promote fermentation in your bowels, propagating yeast and fungi. The treatment for fungi is the same as for parasites, only fungi are harder to get rid off. Your therapist can advice you on what to use.

5. Support with coconut oil. You can support your gut with extra virgin coconut oil. It is a natural antibiotic and will help clear away an unhealthy intestinal flora, yeast and fungi. Eating a minimum of 3 tbs of coconut oil a day will promote healthy intestinal flora. You can just eat coconut oil off a spoon, or add it to your smoothies (see further on). By the way, 1 tbsp of coconut increases the uptake of Omega-3 and 6, magnesium and vitamins A, D, E by 50%!

6. Feed your healthy intestinal flora the right food. Vegetable and fruit fibres are the right food or pre-biotics for a healthy flora (and NOT fibre from bread!). Fungi cannot live on vegetable and fruit fibre. Apples, carrots and coconut fibre are exceptional foods for your intestinal flora. You can add 1tbs of coconut fibre to your juice or smoothie. Supergreens, especially chlorella, support your intestinal flora. CGF (Chlorella Growth Factor) stimulates the growth speed of the beneficial intestinal bacteria, like lactobaccillus.

TIP The fibres in fruit contain a factor (CFT) which stops the sugars present from affecting your insulin level. In other words, a banana won't make you fat.

7. Take a course of probiotics. Taking probiotocs is always a good idea. A good quality probiotics has at least 6 strains. (Look at the label). Make sure your intestines do not leak, or the probiotics (which are living bacteria) will end up in your bloodstream and your immune system will react. If you react to them (you'll feel tired or feverisch), it's a sign you've got a leaky gut. If that's the case, follow the practical steps underneath.

WATCH OUT Drinks and yoghurts with added bacteria are pointless. They contain added sugars, which are a breeding ground for fungi.

8. Drink sufficient water. Intestinal flora are in effect plants. This means they cannot live without water. They need pure water for this and not water with added substances like coffee, juice, tea or fizzy drinks. Beverages with added dissolved substances (even herbs in tea) are absorbed in the beginning of your intestines, which means too little liquid reaches the flora in your large intestines. Water does reach your large intestine.

PRACTICAL:

Make a daily vegetable and fruit smoothie or juice, containing hemp seeds and supergreens. Use a coarse sieve during slow juicing, so some pulp and fibre will get into the juice, or add some of the dry fibre back into it. The fibre is food for intestinal flora.

Try to eat as few anti-nutrients as possible. Avoid wheat, rye, soy and peanuts. Try the alternatives: almond bread and buckwheat crackers.

Eat 1 tbsp of extra virgin coconut oil 3 times a day.

Eat at least 3 pieces of organic fruit/raw vegetables per day.

Drink sufficient water

For 2 to 3 weeks, drink a glass of almond milk with 1 tbsp of L-glutamine powder and 1tsp of coconut fibre.

Take a course of probiotics with a minimum of 6 strains. The more strains, the better.

RECIPE ALMOND BREAD

Even though the recipe is for almond bread, the end result looks more like a cake. Use a small (expresso) cup to measure. You will need:

4 cups almond flour, or 3 cups almond flour and 1 cup of buckwheat groats (cheaper!)

1/2 to 3/4 cup coarse coconut fibre

4 eggs

1/2 packet soft butter (room temperature)

1/2 tsp baking soda

Some cinnamon

1 large tbsp honey and/or stevia

Some rice milk or almond milk

Mix the baking soda with the butter to make your cake light. (If you don't, your cake won't rise.)

In a separate bowl, mix all dry ingredients: almond flour, buckwheat groats, cinnamon, coconut fibre.

Add the dry ingredients to the bowl with the butter mixture and mix in the eggs and honey. Stir till smooth. Add some almond milk if necessary. I use a hand blender to mix, but you can use a food processor instead. Do not add too much liquid to the mixture, or the cake will fall apart. The mixture should be a little sticky. You could add some water-soaked raisins or gojis and pieces of apple too. Put in a cake tin or cupcake cases. Bake for approximately 1 hour at a temperature of 338°F (170°C), no higher. (If higher, the oil in the almond flour will oxidate.) Almond bread is really nice with butter and banana slices!

KEEP YOUR BLOOD SUGAR LEVEL STABLE

An unstable blood sugar level effects reproduction. When too low, your body goes into stress mode and cortisol production goes up in favour of progesterone. When too high, oxygenation levels are effected negatively.

Pseudo-anaemia and fertility. It is estimated that 25-35% of the western population is insulin resistant, to a greater or lesser extent. This means your blood sugar level is constantly high. Therefore part of the haemoglobin, which transports the oxygen in your red blood cells, becomes glycosylated. There is less energy available for reproduction, for men as well as women (also see p21). Sperm mobility and cell division will be affected.

PCOS. Polycystic ovarian syndrome or PCOS is also associated with insulin resistance and affects 5 to 10% of all mature women. PCOS syndrome causes a high LH level (luteinising hormone) to ripen multiple eggs at once, while the LSF level (follicle stimulating hormone) is too low to start ovulation. (Also see p21)

Whether you want to get pregnant or not, it is always important for your physical and emotional wellbeing to keep your blood sugar level stable. Many people suffer from a fluctuating blood sugar level without being aware of it. Too high or too low sugar levels can lead to the following symptoms: fatigue, feeling hungry between meals, feeling depressed, difficulty in making decisions, lack of concentration, bad memory, tendency to worry, insecurity or feelings of inferiority, insomnia, waking after a couple of hours sleep, feeling scared (of people, places, things), feeling extremely emotional, bad at performing under pressure, headache, irritability, lack of energy, lack of initiative, cold hands or feet, etc...

” Sophia: I had lots of emotional symptoms, which I don't suffer from any more since I've been keeping my blood sugar level stable. I was very irritable and cried a lot, found it hard to concentrate and make decisions. I was often absent-minded and not really with it. As if I wasn’t really there. Now I am PRESENT. I am no longer in my head the whole time. I have clarity, feel good and don't get as emotional any more. I make sure my diet is rich in protein, don’t eat ‘fast’ sugars any more and have healthy protein shakes as snacks. What a difference!

The importance of proteins. Protein help you to feel more satisfied after a meal. Consequently proteins help maintain a stable blood sugar level. Therefore avoid a diet rich in sugars and carbohydrates, like muffins, teacakes, white bread white sweet spreads like syrup, chocolate spread, jam, etc. These are ‘empty’ foods, which rob your body of minerals and cause your blood sugar level to fluctuate. Make sure your diet is rich in proteins. It is important to consume protein from as many varying sources as possible. Your body cannot store proteins, therefore, it is dependant on a well-balanced daily intake. Good sources are: nuts, (hemp) seeds, algae, bee pollen, egg, wild fish, game and healthy protein powders. A number of vegetables and seeds also contain a small amount of amino acids: avocado, pumpkin, banana, dates, sesame seeds, sprouts, cauliflower, peas and sunflower seeds. Read more about the importance of protein on p78.

Breakfast. Avoid bread, muffins, syrup, chocolate spread, jam. Healthy breakfast options are:

A fruit/nut salad

Eggs (vegetable omelet, fried egg, etc.)

Almond bread (e.g. with banana)

Buckwheat crackers topped with proteins, e.g., avocado, cooked meats or fish, houmous (see recipe p119), almond butter and pesto

Savoury buckwheat pancakes with vegetables and meat

A protein smoothie (see further on)

‘Stable’ snacks. Mixed nuts (not peanuts) and protein-rich fruits and seeds, like dates, pumpkin seeds and sunflower seeds are excellent snacks; or almond bread and banana or a buckwheat cracker with avocado or home made houmous (see recipe p119). Hemp seeds are also a good source of protein. You can add them to soups or use them in a salad.

Meat and fish. Remember, 100g of meat/fish contains a maximum of 20g of protein. The optimum need for protein is approximately 70-100g/day (at a bodyweight of 70kg). Babies and toddlers obviously need less, athletes, teenagers and pregnant ladies a little more (see p78). For meat and fish, animals that used to be really active are preferable, like wild fish (not farmed), hare, duck, partridge, deer, etc. Most amino acids are actually found in developed muscle tissue. Besides not containing much protein, non-organic meat and farmed fish unfortunately do contain hormones and antibiotics.

Protein smoothie. One of the fastest ways to maintain a stable blood sugar level is a protein smoothie. You could have it for breakfast. Or you could have a smoothie as a snack. Look for tasty, organic protein powder, which consists of complete proteins (non soy-based), that is only slightly acidifying. Sunwarrior is a good brand.

The basis for a tasty smoothie, made in the blender is:

1/2 cup almond milk and 1/2 cup water

1 measuring spoon protein powder(25g)

1 banana

Fruit and vegetables to your own preference (apple, frozen berries, cucumber, avocado, broccoli, mango, etc...)

1 tbsp coconut oil or 1 tsp coconut flbre (for healthy intestinal flora)

Possibly chia (hydration)

Possibly 1 tsp supergreens: e.g., Four Greens (alkalising)

Possibly L-glutamine powder (repairs leaking intestines)

At the end some hemp seeds (not in blender)

On page 128 you will find three recipes. Make sure you always add some hemp seeds and/or some coconut oil. The oils present in hemp seeds and coconut oil stimulate maximum absorption of vitamins, minerals and proteins.

Shake 'n go smoothie: no blender needed for this smoothie, handy for the office.

Watered down rice/almond milk

1 measuring spoon protein powder

1 tbsp hemp seeds

1 tsp coconut flour

1 tsp maca (fertility booster)

Possibly L-glutamine powder

Possibly raw cocoa (good source of zinc and magnesium)

Possibly chia

Possibly 1 tsp supergreens (alkalising)

WATCH OUT Proteins are in general (slightly) acidifying. Do not skip your morning juice with supergreens and eat plenty of fresh vegetables and fruit all through the day.

TIP For more (superfood) smoothie recipes, check out p124. Also browse the internet!

HOUMOUS RECIPE:

Soak 250g (organic) chickpeas for 24hrs. Drain them and rinse the chickpeas well. Cook them in vegetable stock for an hour, until they are totally soft.

Drain the liquid into a separate container. Let the chickpeas cool down. Add 1 crushed clove of garlic, and quite a bit of lemon juice (freshly squeezed or organic lemon juice from a glass bottle) to the chickpeas, and add as much cold pressed mild olive oil as necessary to make it smooth and creamy. (Virgin olive oil has too strong a taste). You can also add some of the cooking liquid.

Finally, blend the chickpeas in the food processor or with the hand blender. Ready!

SUPPLY SUFFICIENT RAW MATERIALS

After having kept your body hydrated for 2-3 weeks, having deacidified and mineralised it, having eaten less grains and sugars and more fruit and vegetables, you are probably ready to start on superfoods and supplements. It is important to go by your digestion. If your bowel movements are regular and normal (no constipation, bloated feeling, flatulence, cramps, etc.), then you get the green light to start on vitamins, oils and more superfoods.

A question people I work with often ask me is: do I really need all these supplements? Yes and no.

Yes, if you have shortages (and reduced fertility is a sign that you don’t consume or absorb enough of certain nutrients). No, supplements are not necessary if you follow a well-balanced diet of organic food that is as natural as possible, and supplement that with superfoods now and then.

You can assume that you are missing certain raw materials if you are not following an organic diet. As you have read on page 39, agricultural land has become seriously impoverished due to our modern industrial practices. Artificial fertilizers - a combination of nitrogen, phosphorus and potassium - have increased crop growth, but also badly disturbed the soil balance. Minerals like magnesium, chromium and selenium have practically disappeared from the soil. But also greenhouse cultivation under artificial lighting, harvesting unripe fruit, prolonged transport times, etc., have contributed to the lower levels of nutrients in your food. The report by Nieuwenhuis dated 1995 (see p40), shows that the whole population lacks vitamin A, selenium and copper. The population group of men and women aged 22-50 presents deficiencies in vitamin D, zinc and magnesium.

Superfoods for you to work with. The superfoods below were discussed at length in the chapter ‘Superfoods’ (p80). Superfoods contain a much higher amount of nutrients than ‘ordinary’ food. Furthermore, they are very easily absorbed due to the auxiliary substances and enzymes they possess.

Maca. (p86) Maca is the fertility food par excellence! It is an adaptogen. Adaptogens are stress-busters which support your body when it experiences stress. Maca specifically supports your hormonal system and fertility. Add it to your smoothies in powder form. Take 1 to 3 tbsp per day.

Bee pollen. (p92) Pollen is a natural multi-vitamin and mineral complex. It contains all B-vitamins (except B12), and around 300 other substances! You can eat it on its own (1 to 3 tsp/day) or add it to your smoothie.

Camu camu. (p88) Camu camu is very fertility friendly. It is an excellent source of vitamin C, which increases follicle ripening and stimulates sperm production. Camu camu is also the world’s most powerful anti-oxidant.

Goji berries. (p96) Goji berries are adaptogens, just like maca. This super berry is the only food in the world that contains a substance which stimulates your pituitary gland to produce the human growth hormone. This hormone keeps you young. Goji berries are also powerful anti-oxidants and, like dates, are rich in protein. Dosage: a handful a day.

Raw cocoa. (p94) After camu camu, raw cocoa has the highest anti-oxidant score. Furthermore, it contains a lot of zinc, chromium, magnesium, vitamin E and extends your feelings of happiness due to the presence of MAO-inhibitors that delay the break down of serotonin. Add to taste to your protein smoothie.

Minerals, vitamins and oils. Unless your body has the necessary raw materials stored up, you cannot conceive or stay pregnant. On the next page you will find an overview of vitamins and other nutrients crucial to good sperm production, successful implantation and pregnancy. The advice I give most women regarding vitamins and minerals is to spend a little time replenishing the shortages and then go on to take a good vitamin and mineral complex, in combination with a well-balanced organic diet supplemented with superfoods. Cod liver oil and DHA (Omega 3 as fish or krill oil) are nutrients everyone who wants to remain fit and vital should be taking daily. In case of doubt, consult a nutrionalist or doctor.

OVERVIEW NUTRIENTS FERTILITY-WOMAN

WATCH OUT Never suddenly stop folic acid supplements, always phase them out (see p74)

TIP Check out www.eat-breathe-conceive.com for links to websites selling the products mentioned.

OVERVIEW NUTRIENTS FERTILITY-MAN

What your daily diet plan could look like...

The diet plan below is an example! Be creative. Remember to make good combinations: do not combine minerals with grains, dairy products or sugars; eat plenty of fruit and vegetables; drink sufficient water; and have a fresh juice with supergreens every morning.

DAILY PLAN

MORNING:

1.

As soon as you get up: have a glass of water and add 1/2 to 1 tsp camu camu. Camu camu boosts fertility in men as well as women. Then, add a small teaspoon of chia to a large glass of water and leave to soak for 5 to 10 minutes and drink. Chia hydrates your body.

2.

Drink a fresh vegetable and fruit juice (e.g., a basis of carrot/apple/ginger with cucumber, spinach, green cabbage, beetroot, etc., to alkalise and mineralise your body.

•
Add 1/2 tsp ‘supergreens’. Build up slowly to 1-2 tsp over two weeks.

•
Add 1-3 tsp hemp seeds to your juice, to facilitate the absorption of fat-soluble vitamins. Furthermore, the action of chewing the seeds stimulates cell wall regeneration in your intestine.

•
Take supplements with your juice: magnesium, B vitamins, cod liver oil, fish oil (DHA), zinc, vitamin E and selenium.

•
Have 1.5 tablespoons of coconut oil immediately afterwards, for maximum absorption of all vitamins, minerals and essential oils and to support your intestinal flora.

WATCH OUT Wait a MINIMUM of half an hour after your juice before having grains (bread, muesli, oats, etc.), cow’s milk products or sugars, to avoid reduced absorption of the minerals and supplements in your juice.

3.

Regarding breakfast : vary and make it protein-rich. Avoid muffins, syrup, chocolate spread, jam. Try to avoid dairy products. Dairy proteins are difficult to absorb. Soft goat’s cheese is better for you.

Best breakfast choices (vary!):

A fruit/nut salad.

An egg (vegetable omelette, fried egg, etc.)

Almond bread (see recipe p115), with banana for example.

Buckwheat crackers topped with proteins, e.g. avocado, cooked meats or fish, houmous (see recipe p119), almond butter and pesto.

Buckwheat pancakes with, for instance, vegetables/bacon/goat’s cheese.

A superfood protein smoothie (see p128).

Millet flake porridge with almond milk.

Second best breakfast choices:

Quinoa breakfast: Cook 1 cup of quinoa in 2 cups of water with cinnamon sticks and raisins. You can add nuts, berries, banana, ground seeds (pumpkin/sunflower/etc). Sweeten using stevia.

White rice cakes topped with proteins.

Spelt bread topped with proteins. Avoid wheat and rye!

Warm oat porridge or muesli with almond milk.

Muesli with almond milk

TIP Soak muesli, oats, quinoa, etc... in water for one night, before preparing them. Soaking and fermenting grains is the best way to release all the good nutrients and to break down phytanic acid. Otherwise, the acid will bind to minerals in your intestines and the minerals will not be absorbed.

SNACKS:

Drink water all day long. Add some chia at stressful times. Try to eat a minimum of 3 pieces of fresh fruit or vegetables per day (e.g., apple, carrot, banana, avocado). If you are hungry in between meals, have some protein:

Protein smoothie

Mixed, unsalted nuts (no pindas), seeds

Dates, gojis

Almond bread and/or banana

Buckwheat cracker with home made houmous (see recipe p119)

An avocado

For the sweet tooth: every now and again a piece of dark chocolate (70%), sweetened with stevia or unrefined cane sugar.

LUNCH:

Lunch as fresh and healthy as circumstances permit (work, canteens?). Avoid bread as much as possible. If you often feel cold, avoid cold salads and replace them with thick vegetable soups with protein-rich hemp seeds. This way you support your kidney energy.

EVENING:

At night, eat more vegetables and less grains (pasta, bread, rice) and potatoes than you are used to. Sweet potatoes are the best option. Choose game and wild fish over non-organic meat. Make always having a green salad with your meal into a habit.

Before you go to bed, drink a large glass of water with chia seeds and take 1-2 magnesium tablets (200-400mg) with another a large glass of water. Magnesium relaxes and provides a better REM sleep.

FERTILITY PROTEIN SMOOTHIES

These ingredients balance out your hormones(43b) :

in the first place: beetroot, gojis, lemon with skin, maca and coconut oil;

all berries (also acai and camu camu);

everything containing iodine (samphire, dulse, nori);

radishes, endives, types of cabbage, cucumber, celery, sprouts, spinach;

proteins in superfoods like bee pollen, hemp seeds, spirulina, gojis etc., or as protein powder

krill oil.

Add something from each of the categories above to your smoothie. Definitely always add some coconut oil and proteins. Krill oil is only available in capsules; have it daily with your smoothie.

PURPLE DELIGHT

Rice milk or almond milk (1 glass)

Handful frozen redcurrants and blackcurrants.

1 measuring spoon sunwarrior protein vanilla

1 tsp acai

Some beetroot

1/2 tsp bee pollen

1 tsp coconut oil

FERTILITY-LOVESHOC!

Rice milk or almond milk (1 glass)

1 banana

1 measuring spoon sunwarrior protein vanilla

1 level tsp supergreens (e.g., spirulina)

LOTS of raw cocoa (1 tbsp or more)

1 tbsp maca

1 tsp bee pollen

1 tbsp coconut oil

Some broccoli (tasty!)

Some goji berries

TANGY GREEN

Rice milk or almond milk (1 glass)

Piece of melon and or cucumber

2 handfuls kale

1 slice organic lemon with skin (Lovely!!! It adds a refreshing taste.)

1 measuring spoon sunwarrior protein vanilla

Tiny bit spirulina manna powder or 4 greens

Add to taste: 1/2 to 1 tsp acai, camu camu, bee pollen, chia

1 tbsp coconut oil

Some samphire

In this chapter you will learn two yoga routines you can do daily: the morning routine consists of a sequence of yoga poses which open your pelvis, release pelvic tension and stimulate better blood flow in your reproductive organs; you will also learn the Endocrine Sun Salutation, which focuses specifically on your glands. This routine creates better hormonal balance.

The evening routine is meant to relax you through letting go of mental, physical and emotional stress, and it helps you to trust your body again.

Your yoga program will take you 2 x 20 minutes daily. The exercises are not complicated, even for those without yoga experience.

WHY YOGA

Yoga is more than just movement. Yoga uses breathing techniques to form a bridge between body and mind. Yoga can help you to release physical as well as emotional stress at a deep level. It switches off your body’s stress response, which means there is more progesterone available for reproduction.

SYMPATHETIC AND PARASYMPATHETIC.

Your autonomic nervous system is responsible for keeping your internal environment balanced and adapting the activity of your internal organs to the situation and surroundings. The autonomic nervous system consists of two regulatory systems: the sympathetic and parasympathetic nervous systems.

The sympathetic nervous system helps your body adjust to stressful situations or exertion by:

increasing cortisol production

increasing the blood pressure

increasing the breathing rate

increasing the heart rate

increasing sweat production

The parasympathetic nervous system takes care of:

repair and regeneration

decreasing the heart rate

decreasing the breathing rate

lowering blood pressure

increasing bladder and intestinal activity

The sympathetic and parasympathetic nervous system expresses the relationship between the mental and the physical. Any disorders at a mental level (stress, emotions, etc.) will be reflected in the body (increased blood pressure, cortisol production, disturbed intestinal activity, etc.). A balance between the sympathetic and parasympathetic two is imperative.

You can switch the parasympathetic system on through yoga: by dedicated movements, consciously using your breathing and relaxing your body, your body will reach a state in which repair and reproduction become a possibility. In parasympathetic-mode, your body stops making stress hormones like adrenalin, cortisol and aldosterone from progesterone. Your body becomes calm and relaxed, making more progesterone available for your reproduction.

YOGA & BLOODCIRCULATION.

A good blood circulation to the reproductive organs and glands is beneficial to fertility. Normal work-out exercises increase blood flow, but are less focused than yoga poses.

Yoga poses (asanas) stretch and strengthen your body and a yoga session may make you feel muscles you never knew you had! Every yoga pose affects a different group of muscles and organs and increases blood flow to it. Therefore a hip-opening yoga exercise will stretch the pelvic muscles, increase blood flow to the pelvic area and improve the neuro-muscular transfer.

BREATHE!

I cannot emphasize the importance of deep breathing enough. Consious, deep breathing (also during the poses) will put your system into parasympathetic mode and oxygenate your system properly.

Many people don't realize that oxygen is one of the primary catalysts for energy and optimal health and imperative for good fertility. Healthy cells, including egg and sperm cells, are aerobic, meaning they require adequate levels of oxygen for cellular respiration and growth. When cells are deprived of oxygen for any reason, decay sets in and cells can mutate or even die.

When you are in stress-mode your breathing becomes more shallow and anaerobic. This means you have less oxygen available. Your cells will then produce energy (ATP) without oxygen. The energy generated then is 18 times (!) less compared with that in aerobic respiration. Which means less energy is available for reproduction processes. Apart from that, lactic acid is produced, thereby resulting in acidifing your body.

YOUR BODY AS A MIRROR

Dr Candice Perth, author of ' Molecules of Emotion', discovered that every thought you think becomes a neuropeptide⁽⁴⁵⁾, an emotionally charged molecule. Your body literally becomes what your brain thinks. Every chemical reaction in your brain is a message that has an immediate effect on your body and is stored in your cell memory. Yoga helps to let go of unprocessed negative emotions.

Your posture is the mirror of every (emotional) experience you have ever had. The hockey ball that hit you on the nose when you were 10, the first time your boyfriend dumped you, a car accident, your back locking up after some heavy lifting, etc... Every experience, positive or negative, is stored in every cell of your body. Patients who undergo an organ transplant often report new memories, thoughts, emotions or characteristics which used to belong to their donor.

A 47-year old man who had received the donor heart of a 17-year old was most surprised, after the transplant, about his new-found love for classical music. He discovered afterwards, that his donor was a violin player who had died in a shooting while clutching his violin to his chest...

Good experiences as well as negative emotions are stored in your body. Even if you do not remember exactly when or how you acquired a blockage, your body remembers it precisely. That area is somewhat stiffer or may even hurt when you execute a certain (yoga) pose. Asanas (yoga poses) help release emotional tension and eliminate toxins that have accumulated over the years. Your daily yoga routine can reveal imbalance, but it will also help you to rebalance.

” Rika I spent some time teaching at the Dru Yoga teacher training school in Leeds. As trainers we knew which poses evoked specific emotions, so we would have the Bach rescueremedy and Kleenex at the ready! Time and time again I was surprised by the enormous transformation people had undergone after 2 years of training. It was as if they’d lost truckloads of baggage...

YOUR YOGA PROGRAM

When to do what? Below you will find a short description of your daily yoga program. If you can't fit it all in your day, do what feels fine for you.

MORNING Program

Pelvic openers & shoulder exercises. (p136) When you hold tension in your shoulders, neck or jaw, this automatically creates tension in your pelvis, and vice versa. Do these exercises before your Sun Salutation. If time is scarce in the morning, just do the spinal rotation (p140) and the scooping motion (p140) as warm-ups. You can do the rest at night, at a more convenient time.

Sun Salutation. (p146) This yoga sequence stimulates hormonal balance. Do it at least once, and breathe at least 3x to each gland, trying to focus as much as possible on each of the glands. Skip the Sun Salutation the first 3 days of your menstruation. Although it is perfectly safe to do, some women do not like the Sun Salutation after a transfer or IUI. See what works for you. When you are pregnant, stop doing this sequence. If you have little time in the morning, do it early evening. Try and finish the Sun Salutation with a Deep Relaxation (p160) or Womb Meditation.

Deep Relaxation and Womb Meditation. (p164) These exercise are extremely suitable to do in the weeks before and after a transfer or IUI and during the first weeks (or longer) of your pregnancy. Do the Womb Meditation at least once a day.

EVENING PROGRAM

Salutation to the four directions. (p166) Try to do this sequence every afternoon after work, or in the evening. This exercise helps to let go of tension and/or unwanted emotions. It is a moving meditation. If you include the visualisations and affirmations, this routine is extremely suitable in the period before and after a transfer or insemination. It will help you to trust your body more.

Legs up the wall pose. (p174) In this passive exercise, where you are lying with your legs up, you breathe with awareness to release tension. In an ideal world you would do this exercise every day, just before bed. It is also extremely well suited after a transfer or IUI and during your pregnancy, as the blood flow through your pelvis increases, so there is more oxygen available for cell division processes. You can finish off this pose with the Womb Meditation while your legs are still up the wall. Do this exercise without a bolster under your pelvis if you suffer from endometriosis and during the first three days of your menstruation.

Deep Yogic Breath. (p144) The aim of this anti-stress breathing exercise is to learn to breathe more deeply and fully from your belly, so your yoga exercises become even more effective. This way you increase your lung capacity, oxygenate your body and take your body from the sympathetic nervous system (action) to relaxation. Do this exercise for 2-3 weeks, in bed, before you go to sleep. If you experience stress during the day (eg at work), you can do this exercise standing up or sitting down without anyone noticing!

PELVIC OPENERS & SHOULDER RELAXERS

All your muscles are linked together by muscle chains. There is also a pelvis, neck/shoulder connection. This means when you experience tension in your shoulders, neck or jaw area, that automatically creates tension in your pelvic area and vice versa.

If you often experience tense shoulders, neck or jaw, this means you automatically hold tension in your pelvic area. Conversely, it could be that you tense your stomach and pelvic floor muscles too much, out of habit, and this creates tension in your shoulder area. This is something you want to avoid: muscle and tissue - including your womb and ovaries - receive less oxygen and blood flow in case of contraction. Continuously tensed muscle fibres close off the tiny blood vessels in between your muscles.

The exercises below consist of pelvic openers and shoulder and neck relaxers. The pelvic openers stimulate blood flow to your reproductive organs and relax your pelvic area and stomach.

” Jasmine (gave birth to a baby boy): I felt a lot better this time than at the last attempt. My stomach didn’t ache as much and I was calmer, which was brilliant. During the egg collection, I found it easy to relax every time the needle went in. In the hospital they told me they could see that yoga had been beneficial: when they scanned me as part of the procedure, we could see my womb relax!

PELVIC OPENERS

Goddess pose. Lie down on your mat, place the soles of your feet together and grab your feet with both hands. Pull your feet as close to your groin as possible. Push your legs a little further apart with your arms. Feel the stretch in your groin and the opening of your pelvis. Breathe out slowly, 5 to 8 times, as if you are breathing out via your pelvic floor muscles.

WATCH OUT Make sure your neck and shoulders stay relaxed. If not, hold your ankles or lower legs instead.

WATCH OUT Breathe in and out through your nose during these exercises.

Foot rock. Sit up, spine straight and grab your right foot. Let your knee fall outwards. Lift your leg a little and rock it from left to right, in a horizontal movement, until you feel your hip relax. If you are flexible enough, try to lie your foot in your elbow and rock. Make sure you always sit up straight. You will find that one side is more flexible than the other, this is normal. Do this exercise 5 to 10 x on both sides.

Butterfly stretch. Sit up with a straight spine and pull your heels back towards your groin, put the soles of your feet together. Your knees will fall outwards. Grab both feet. With a straight back, lightly move your knees, 10 to 15 x up and down.

Forward bend. Move your feet about 40cm forwards and bend forwards. (see photo). You should feel the stretch mainly in your buttocks (piriformis muscles) and not really in your groin. Hold for 20 seconds. Your muscles need 20 seconds to relax in a stretch.

Squat. Sit in a squat with your feet flat on the floor if possible, or your heels slightly raised (e.g. on a rolled up towel), and your hands on the floor in front of you. Bring your palms together in front of your chest in namaste, your elbows touch the inside of your knees. Breathe in and while breathing out, push your knees further apart with your elbows. Hold for 20 seconds, or repeat pushing your knees apart 10x. Place your hands on the floor and come up again on an in-breath. This exercise will open up your pelvis an extra 25%.

Counter pressure. Use this pose to lightly tense the muscles again that you just stretched. Sit down on your mat, with your knees pulled up, feet a little apart and flat on the floor. Place your hands on the outside of your knees. While exerting counter pressure with your hands, try to push your knees outwards. Hold for five seconds.

Belly dancing. Stand wide-legged. Turn your toes outwards, this automatically relaxes your pelvic floor muscles. Bend your knees and place your hands on your hips. Now move your pelvis alone, in an anti-clockwise circle (first to the right, then forwards), while pulling your pubic bone up (towards your belly button) and pushing your buttocks out to the back. Your knees, head and shoulders should not move! Do this exercise 5 to 10 x clockwise and 5-10 x anti-clockwise.

SHOULDER RELAXERS

Spinal rotation. This exercise is a good general warm-up, which helps to release stress in your back, shoulders and neck.

Place your feet shoulder-width apart. Turn your upper-body alternately right and left, from the hips, while your arms and hands are totally relaxed and loosely swing along, slapping against your body at the end of every turn. When you rotate to the right, your left heel comes up off the ground and when you turn left, your right heel. Look over your shoulder at every rotation.

Scooping motion (tennis). In this exercise your kidneys and liver are alternately stretched and compressed, which increases the blood flow to them and helps detoxification. You will notice this exercise makes you feel hot very quickly.

Place your feet shoulder-width apart. Stretch your hands above your head. Imagine you are standing in water. Now alternate your right and left hand, while making a scooping motion past your right and left knee, as if you are scooping up a ball lying behind you at calf-height, throwing it forwards. Do this exercise a minimum of 10 x on both sides.

WATCH OUT Lean back far enough, until you feel a compression in your middle back, at kidney level.

Arm rotations. Start rotating your arms at your sides by turning your palms alternately to the front and back. Rotating constantly, bring them slowly up to shoulder height. Then keep the right arm still, while the left arm rotates in the opposite direction. Then rotates both arms in their opposite direction. Keep looking at the palm that faces upwards. Repeat this 6x. Slowly bring your arms down while repeating this movement.

Elbow circles. This movement loosens the muscles in your shoulder area and upper back.

Bend your elbows and place your fingertips on your shoulders. Bring your elbows forwards and towards each other on an inbreath, then up and then sideways, back to the starting position. Draw 5 circles with your elbows in this way, looking up and going up on the in-breath, looking down and going down on the outbreath. On the out-breath, arch your upper-back. Now repeat the movement 5x in the opposite direction.

12 NECK ROLL. Bring your right ear to your right shoulder. Roll your head forwards and then sideways to your left shoulder. From there, roll your head forwards again and then sideways to the right. Repeat 3 to 5 x on each side.

DEEP YOGIC BREATH

Your breath is the bridge between body and mind. Proper breathing relaxes. During Deep Yogic Breath you breathe deep into your abdomen. This stimulates your body to reach homeostasis and takes it from a state of action/stress (sympathetic) to one of rest (parasympathetic).During relaxation or in parasympathetic mode no stressor hormones are produced, which means there is more progesterone available for a pregnancy.

ANTI-STRESS BREATHING

This breathing is the basis for all breathing exercises (pranayama) in yoga and increases your lung capacity. Most people do not breathe into their abdomen. But the larger your lung capacity, the fitter you are and the more energy you have available at cell level for reproduction. When you are tense, you breathe higher up, which means less oxygen reaches your cells. Your cells need oxygen to produce ATP or cell energy. Sufficient ATP is extremely important for male sperm mobility, as well as perfect cell division.

When you practise this breathing on a regular basis and breathing into your abdomen becomes a natural reflex, relaxing in stressful situations will become easier for you. You can use this exercise to consciously release tension.

Practise this breathing technique while standing up, sitting or lying down, every day for 2 to 3 weeks. You could, for instance, practise this breathing technique in bed - with your legs pulled up, or not - before falling asleep.

Try also to create moments in the day to consciously breathe more deeply while you are standing or sitting down. The better you master Deep Yogic Breath, the more effective yoga and deep relaxation becomes.

Breathe in and out through your nose during this exercise.

Preparation. First, do this preparatory exercise:

Place your hands on your stomach. Breathe in and fill your abdomen, feel your hands move up on the in-breath.

Then place your hands against your sides, at breast height. Feel your sides expand outwards on the in-breath.

Then place your hands just under your collarbones. Breathe in and feel your chest and hands rise slightly.

TIP Filling the top of your lungs is often found to be difficult. Do not pull your shoulders up, but push them down, by pulling your shoulder blades a little towards each other. Your sternum will move forwards and your chin will move up a bit. Feel your chest opening.

Technique. Relax your hands and lie them in your lap or on your stomach. Breathe in and fill your belly, sides and the top of your lungs in one breath.

Then breathe out as fully as possible: first, empty your lower abdomen - do this by pulling your belly button in slightly - and then let the air escape from your sides and the top of your lungs.

Fully focus, while you breathe in and out like this for 10 rounds. Stop if you notice you are getting short of breath.

THE ENDOCRINE SUN SALUTATION

The Sun Salutation was created a long time ago, to rebalance you mentally, physically and emotionally. The Endocrine Sun Salutation creates hormonal balance and is performed while focussing your breathing on all your glands. It consists of extra poses to open up your pelvis and support your adrenal glands.

About the sun salution. The Sun Salutation or Surya Namaskar is the oldest and most complete yoga sequence, which has been handed down from master to pupil for centuries. There are many minor variations on the Sun Salutation; every yoga school has their own version. The Sun Salutation consists of a sequence of poses (asanas) that activate the whole body and stimulate it to rebalance and repair the muscles and organs, as well as the energy channels (nadis) and energy nodes (chakras). Surya Namaskar influences all levels of your being. On a physical level this yoga sequence gives you an enormous amount of vitality by stretching your whole body, strengthening your muscles and massaging your organs. Toxic substances (acids) are eliminated faster and better. On a mental level it provides greater resistance - it gives you a ‘lighter’ mind.

I developed the endocrine Sun Salutation when I wanted to get pregnant for a second time and suffered badly from disturbed hormone levels left over from my first pregnancy. I felt my adrenal glands were exhausted and my reproductive organs needed some TLC. Taking the Sun Salutation as a starting point, I added 2 exercises: the beam posture, to give my adrenal glands some extra energy and the goddess pose, as support for my uterus. In every pose I focused my attention on a specific gland. After two months I noticed that my PMS symptoms had all but disappeared, because my glandular system was balancing out, and two months later I became pregnant with my daughter Lyla.

I must add that I used a specific breathing technique with all postures. This technique I only teach on courses and is not in cluded in the book as it can have adverse effects if not done properly. For the book I added an easier, safer option. Although this is also effective, if you suffer from a lot of stress, I suggest you come on one of our courses to learn the 'heavy duty' breathing technique.

You will find that doing this sequence daily will make you more hormonally balanced, things will bother you less and you will be able to set boundaries more easily. In brief, you will regain your own power. Almost all who follow the course report an increase in energy, better skin, less complaints during menstruation and more resilience.

Time of the day. It is best to do the Sun Salutation in the morning, before breakfast. As the sequence gives you a lot of energy, it is not advisable to do it just before going to bed.

TIP If you exercise before eating, your body will not need to produce insulin to process anything you eat for 2 hours thereafter. This gives your pancreas a break and increases the glucose storage capacity of your brain. The better this capacity, the more clear and sharp you'll feel.

Contra indications. It is better not to do this routine the first 2 to 3 days of your menstruation or if you know you are pregnant. Often, the Sun Salutation is not pleasant to do after a transfer or IUI. Listen to your body. Do what feel is right for you. Check out p181 for exercises you can do around a transfer or insemination.

” Imogen: I feel fitter every day and I’m still getting lighter too (literally! :-)). Still tears, every now and again during yoga, but that makes me feel as if I’m getting more in touch with myself. Yoga has become my great support and brings me so much.

” Emma: A very pleasant effect of the Sun Salutation and my diet is that I rarely suffer from my period any more. I was used to being quite grumpy several days beforehand and having serious cramps the first day. Now all that is gone!

” Olivia: I duly do the Sun Salutation every morning and I really find it gives me an energetic start of the day. It is as if your whole body fills itself with oxygen and energy, a kind of spiritual waterfall flowing through your body. A funny thing happened: a colleague of mine with a very active third eye (she can see auras, for example) told me recently I look ‘lighter’ since I started practising yoga regularly. It works :-)

WHICH GLAND DOES WHAT?

Before you start with the Sun Salutation, it is important to know what each gland does. Your hormonal system is a complex system; one gland not functioning properly always has repercussions on the other glands. This is why all glands are given attention in the Endocrine Sun Salutation.

Glands. In the Endocrine Sun Salutation you focus on the following glands:

⁽⁴⁶⁾Your hormonal system consists of different hormonal glands. Every gland secretes specific hormones. Besides the hormonal glands, the body cells are capable of producing hormones too. Hormones are chemical messengers which are transported through the body via the bloodstream. The end goal is that your body remains as balanced as possible.

Importance of a healthy liver. Hormones are produced everywhere in your body, which means they need to be broken down again too, at some point. This happens in your liver. A liver that is over-burdened won't be able to break down hormones properly and will cause hormonal imbalances. Read the chapter on p102 for how you can put your liver back in balance.

Mastergland pituatry. The body's regulatory system to determine when one hormone needs to be produced and another needs to be broken down is called the ‘negative feedback circuit’. Just imagine there is a feeler in your blood, that constantly measures the concentration of specific hormones. If your blood contains too much of a specific hormone, a negative feedback will follow. The production of this hormone will stop and its break down in the liver will start. In order to finetune, your body could decide to produce a little of the opposing hormone. In this respect the pituitary gland is the ‘organiser’.

Sympathetic and parasympathetic. However, the pituitary gland is not solely in charge, as it is directly under the influence of the nervous system. The autonomic nervous system consists of two regulatory systems: the sympathetic (action and stress) and parasympathetic nervous system (relaxation, procreation). With the help of yoga, Deep Relaxation and breathing, you are able to switch from the sympathetic to parasympathetic, thus positively influencing your hormone balance.

THE GLANDS

Pancreas - insulin. The pancreas is located in your abdomen, on the left, behind your stomach, at belly-button height. As soon as the blood sugar level is higher than normal, the pancreas starts producing insulin. This hormone stimulates all body cells to absorb more glucose (sugar). If there is more blood sugar than the cells can absorb, insulin makes sure the liver and muscles convert the excess to glycogen. That is then stored for emergencies. If these glycogen ‘storerooms’ are full and the blood sugar level has not fallen sufficiently, the glucose excess will be bound to fat, creating triglyceride (a sugar-fat compound). Triglyceride can be stored in fatty tissue and storage in fat is virtually unlimited. Should the blood sugar level drop too much, then the pancreas will produce glucagon. This hormone will stimulate your liver to convert protein and fats into glucose, to make sure more glucose will enter the bloodstream.

The pancreas is also part of the digestive system. Besides insulin, it also produces digestive enzymes, which take care of the break down of carbohydrates, proteins and fats in the intestines.

Adrenals - adrenalin. Your adrenal glands are situated on top of your kidneys. If you make two fists, place them on your waist and move them towards your back, your kidneys would be behind your fists and your adrenal glands at the height of your index fingers. The adrenal glands produce adrenalin, among other things. Adrenalin does exactly the opposite of insulin. Adrenalin makes sure that the glycogen stored in the liver and muscles is reconverted to glucose. Your adrenal glands and your pancreas work together to keep your blood sugar level balanced.

Besides adrenalin, the adrenal glands also produce nor-adrenalin and cortisol. In cooperation with adrenalin, these two hormones ensure your body is able to react in the right way, the moment danger threatens. They put your body into fight-or-flight mode. Furthermore, the adrenal glands maintain the water and mineral balance through the production of aldosterone.

Thymus - resistance hormones. The thymus gland is located behind your sternum and produces several hormones that ensure your immune system is able to react in the proper way. Thymus hormones do not just take care of the production of T-lymphocytes (killer cells), but also their ‘training’. The latter is very important: T-lymphocytes have to be able to know the difference between friend and foe. A fertilised egg (which is 50% foreign matter!) is a friend...

Pituitary gland - STH, TSH, ACTH, ADH. The pituitary gland is located in your head and is also known as the master gland. It produces a number of important hormones that directly or indirectly influence the functioning of your body. STH or somatotropic hormone is also simply called the growth hormone. STH stimulates the body’s growth, because it is involved in metabolic processes of raw materials (the conversion of carbohydrates, proteins and fats). TSH or thyroid stimulating hormone is also produced in the pituitary gland. TSH has the task of stimulating the thyroid. The ACTH or the adrenocorticotropin hormone puts the adrenal glands to work to produce cortisol. ADH or the anti-diuretic hormone makes sure the body has sufficient fluid available. It stimulates the adrenal glands to excrete aldosterone, which in turn stimulates the kidneys to either retain or release fluid.

Hypothalamus. The hypothalamus is located in the middle of your head, diagonally above the pituitary gland. The influence of this gland is generally underestimated. It is the pituitary gland that gives the endocrine glands the most signals to activate or inhibit the production of hormones. However, the signal to the pituitary gland for changing an activity comes from the hypothalamus.

Pineal gland. The epiphysis or pineal gland is also known as the third eye. This gland is the size of a dried pea and is located in the middle of your brain. In children the epiphysis is well developed, but after puberty it diminishes, in old people the gland is often calcified and no longer functional. The pinaeal produces the hormone melatonin. This affects several body functions. Melatonin is for instance the substance you make when there is a lack of daylight and it influences your seasonal moods. It is said that the Sun Salutation activates the pineal. In eastern philosophies the pineal is seen as the ‘seat of the soul’.

Thyroid -thyroxin. The thyroid is found in the neck, in the dimple where you collar bones meet. When stimulated by TSH, it produces thyroxin (T4). To do this, the body needs tyrosine, (an amino acid) and iodine. T4 is inactive and is transported to the liver for iodine to be extracted. Here T4 is converted into T3, with the help of selenium. T3 is the active thyroid hormone and affects the metabolism of all cells.

Sex glands - sex hormones The female sex glands, the ovaries, produce oestrogen and progesterone. Both hormones are female sex hormones. They work together to ensure the female cycle and the related pregnancy process run smoothly. The male sex glands, the testes, produce testosteron, the male sex hormone. Testosteron takes care of sperm cell production, among other things.

THE ENDOCRINE SUN SALUTATION

PRAYER POSE (TADASAN-ASANA)

Place your feet hip-width apart. You can measure this by making two fists and placing your hands, thumbs touching, in between you feet.

Knees are soft and loose; do not lock or overstretch them. Place your pelvis in neutral by softly pulling in your belly button. This gives the least tension in your lower back and pelvic floor.

Lengthen your spine on an in-breath: create more room between you vertebrae by stretching yourself up from you tail bone.

Palms in prayer position: place your hands against each other, in front of your chest, your fingertips pointing up and your underarms parallel to the floor. Relax your shoulders, neck and jaw. Create room between your shoulder blades by bringing your elbows forward by a few centimetres. Notice how your shoulders lower automatically, and relax more. Push your chin one cm towards your throat: this is how you lengthen you neck vertebrae.

FOCUS - Press your thumbs against your sternum. At the same time, focus on your thymus gland. Breathe in and out through your nose 3x and imagine that your thymus gland lights up on every in-breath and that your immune system balances out.

RAISED ARM POSE (HASTA UTHAN-ASANA)

From the prayer pose, stretch your arms out in front with your palms facing up, as if you are holding the sun in your palms. Bring this imagined sun slowly up above your head, following an arch, while you tense your lower stomach muscles and your bottom. Put your head back, in your neck and watch the imagined ball of light. Feel a stretch in your throat area.

WATCH OUT When you over-arch your spine you'll compress your lower vertebrae, which you want to avoid. Make sure you lengthen your spine and tighten your buttocks before bending backwards.

WATCH OUT Do not bring your head further back than is comfortable for you. If you suffer from a whiplash or neck injury, you can support your head on your fingertips, while you push your throat forwards a little.

FOCUS - In this posture your focus is automatically on your throat. Slowly breathe in and out through your nose 3x and imagine that your thyroid, which is responsible for the regulation of your metabolism, lights up on every in-breath and balances out.

FORWARD BEND 1 (PADAHAST-ASANA)

From the previous pose, bend forward. Before you touch the floor with your hands, grab your elbows. Let your head hang loosely, relax your neck and shoulders and let gravity do the job. Notice how you automatically sink a little deeper. Bend your knees until you can feel your lower abdomen slightly being compressed.

FOCUS - Bring your focus to your lower abdomen, more specifically to your ovaries and womb. Slowly breathe in and out through your nose 3x and imagine that your abdomen (ovaries and womb) light up on every in-breath and balance out.

FORWARD BEND 2

Release your hands towards the floor. Stretch your legs and keep your knees stretched: this provides a stretch for your hamstrings. Fingertips point to the floor or are onto the floor. Let your head hang down and relax. Feel the blood rush to your head.

WATCH OUT When you suffer from lower back issues, keep your knees slightly bent. Do not force anything.

FOCUS - Bring your focus to the 3 glands in your head: the pituitary and hypothalamus which regulate your total endocrine system, and the pineal gland which brings greater intuition. Slowly breathe in and out through your nose 3x and imagine that these glands and your brain light up on every inbreath and balance out.

RUNNER POSE (ASHWA SANCHAL-ASANA)

Take a big step back with your left foot, put the back knee on the floor and let you front knee go slightly over your ankle. The toes of your back foot are curled or flat on the floor. Support yourself with your fingertips. Lower your pelvis to the floor, as far as possible. Feel how your pelvis opens up and all your pelvic muscles get a good stretch. If possible, bring your head back slightly.

FOCUS - Bring your focus to your pelvis, or more specifically to your right ovary which presses against your front leg. Your ovaries are partly responsible for your oestrogen and progesterone production. Breathe in and out through your nose 3x and imagine that this ovary lights up on every in-breath and balances out.

BEAM POSE (PARIGH-ASANA)

From the runner’s pose, stretch your front (right) leg out to the side, so your right foot is in line with your left knee, which is still resting on the floor. Your toes are pointing forwards. Come up and stretch your arms out sideways, parallel to the floor. Put your right hand on your outstrechted leg, while you move your left arm up, against your head. Let your right hand slide down towards your knee. Lean backwards slightly and look at your rear foot. You will feel a compression at the level of your right kidney and a stretch at the left kidney.

WATCH OUT If you feel the stretch and compression on the front of your body, lean back a little further, until you can feel a stretch and compression further back at kidney-level.

FOCUS - bring your focus to the side where you can feel the compression: your right adrenal gland. Adrenal glands regulate your stress levels. Breathe in and out through your nose 3x and imagine that your adrenal gland lights up on every in-breath and balances out.

TIP It is possible that it is easier for you to feel the kidney experiencing the stretch. In that case, focus on that particular adrenal gland.

Repeat on the other side: pull your right leg back in and use the right knee for support, while you stretch your left leg sideways. This time your focus is on your left adrenal gland (or right adrenal gland if you are focussing on the stretch).

DOG POSE (ADHO MUKHA SVAN-ASANA)

Get down on all fours. Turn your feet slightly out, curl your toes under and get into the dog position by moving your hips up and stretching your knees. Push your belly button towards your thighs, creating a straight line from your hands to your tail bone. Ideally your heels should touch the ground. Your head is between your arms. Now put your chin onto your chest.

TIP To get into the dog pose more easily, breathe in as if you are breathing up your arms and spine towards your tail bone, while lengthening your spine, and then breathe out from your tail bone, down your legs, towards your heels. After a few rounds you'll notice your heels coming closer to the floor automatically.

FOCUS - with your chin onto your chest, focus on your thyroid. Slowly breathe in and out through your nose 3x and imagine that your thyroid, responsible for the regulation of your metabolism, lights up on every in-breath and balances out.

COBRA (BUJANG-ASANA)

From the dog pose, lower your knees onto your mat, bring your legs together and lie down on the floor with your hands underneath your shoulders. On an in-breath, push yourself up until your belly button just lifts off the floor. Keep your elbows close to your sides and look up.

TIP Move your head up and away from your shoulders, planting your hands firmly on your mat while pulling them towards you. Tense your buttocks. This way you lengthen your spine and prevent compression of your lowest vertebrae.

FOCUS - In the cobra you will focus on 3 different glands consecutively: first your ovaries and womb, then your pancreas (regulates your blood sugar level) and finally your adrenal glands. Slowly breathe in and out through your nose 3x and imagine that these specific glands light up on every in-breath and balance out. Lie down briefly after every focus.

DOG POSE

Repeat the dog pose as described in 8. (Focus: thyroid.)

RUNNER

Repeat the runner’s pose, as described in 5 but bring your left leg forwards this time. (Focus: left ovary.)

FORWARD BEND

Repeat the forward bend as described in 4. (Focus: the glands in your head; pituitary, hypothalamus and pineal.)

FORWARD BEND

Repeat the forward bends as described in 3. (Focus: womb and ovaries.)

UPWARD STRETCH

Repeat as described in 2. (Focus: thyroid.)

MOUNTAIN POSE

Repeat as described in 1. (Focus: thymus gland.)

GODDESS POSE

Lie down on your mat, place the soles of your feet together and grab your feet with both hands. Pull your feet as close to your groin as possible. Push your legs a little further apart with your arms. Feel the stretch in your groin. Pull your belly button in slightly so you can bring your attention to your uterus.

WATCH OUT Make sure your neck and shoulders stay relaxed. If you feel tension there, grab your ankles instead of your feet.

FOCUS - Bring your focus to your lower abdomen, more specifically to your womb. Slowly breathe in and out through your nose 3x and imagine that your abdomen (ovaries and womb) light up on every in-breath and balance out.

DEEP RELAXATION

I can’t stress the importance of Deep Relaxation enough. Relaxation is crucial to the conception process as it puts your body into parasympathetic mode. Do this exercise or the Womb Meditation (p164) every day after a transfer or insemination.

This Deep Relaxation consists of 2 parts: in the first part you systematically release tension from every part of your body. In the second part you bring light to your glands.

TIP Always try to finish off the Sun Salutation with a Deep Relaxation. Deep Relaxation optimises the effect of the Sun Salutation.

a. Stretch out your legs and place your arms by your sides, palms facing up. Breathe in and out through your nose during this exercise. Do the Deep Yogic Breath 5x (see p144). Imagine that every breath not only brings oxygen to your lungs, but also a brings a deep calm, serenity and peace to your body.

Then, breathe in and bring your focus to your feet: imagine you are exhaling through your feet, that these relax totally, become heavy and sink deep into your mat. Take your time. Your feet may relax after 1 breath, you may need 3 or more breaths, this depends on the amount of tension you hold in that body part. Systematically work through your whole body: bring your focus to your lower legs; upper legs; pelvis; stomach and lower back; chest and upper back; shoulders; arms and hands; neck; jaw area; eyes and forehead, until you are totally relaxed.

b. Come into the Goddess Mudra pose: lie down on your mat, place the soles of your feet together, knees fall to the sides. If necessary, put pillows underneath your knees, so you are comfortable. Notice how your pelvis opens up. In this pose, focus on your reproductive organs and glands, one by one.

WOMB: lie your hands just above the pubic bone, on your womb. Breathe in deeply, to your womb, and breathe out as if you are breathing out through your womb. Imagine it lighting up on the in-breath. Now imagine your womb is smiling at you.

OVARIES: Now place your hands just above your groin, at the level of your ovaries. Breathe in deeply to your ovaries, and breathe out as if you are breathing out through them. Imagine them lighting up on the in-breath. Put a smile on your ovaries.

This may sound funny, but by placing a smile on them, you repair or strengthen your trust in your womb and ovaries. Especially when you are on the medical route, all the information they throw at you regarding reproductive organs makes it seems they don’t belong to you, are not part of you. After all, they are not fulfilling their function, which should be to make you pregnant. The sadness or anger you feel about this, is often (subconsciously) directed at these organs. By placing a smile on your womb and your ovaries, you are accepting them again, making your peace with them and saying: ‘you’re okay’.

Repeat this breathing and light visualisation for all your glands. After your ovaries, place your hands at the level of your:

PANCREAS: the pancreas is located on the left-hand side behind your stomach. Place your hands on your stomach to the left of your belly button. Imagine this gland lighting up on the out-breath.

ADRENALS: make two fists and slide your hands under your back at waist-level (there where your back does not touch the mat). Your adrenal glands are at the level of your index fingers, behind your ribcage. Imagine these glands lighting up on the out-breath.

THYMUS: place your hands on top of each other, on your sternum. Your thymus gland lies directly behind. Imagine this gland lighting up on the out-breath.

THYROID: place your hands on your throat. Imagine your thyroid lighting up on the out-breath.

3 GLANDS IN YOUR HEAD: pituitary gland, hypothalamus and pineal gland. Imagine your brain lighting up, because these 3 glands light up simultaneously on the in-breath.

Roll onto your side and slowly come up.

” Rachael (pregnant): During the visualisation exercise something extraordinary happened. When I placed a smile on my ovaries and my womb, I burst into tears. It came from very deep inside me and lasted half an hour. I felt such relief. Afterwards I sat on the sofa with 3 blankets and just couldn’t get warm for at least an hour. That night I dreamt I had my period and that two large lumps of meat came out. It felt like some kind of cleansing, letting go and healing at a deeper level.

” Kate When I did this exercise in a private session, I got tears in my eyes. It was so hard for me to put a smile on it.... I just saw my womb smirk at me. It helped me to imagine it was me smiling at my womb, instead of the other way round.

WOMB MEDITATION by Jenni Jones

Sometimes life moves along with so many demands on you and so much to do, you forget to step out of your male 'action mode' into your softer feminine. This meditation will help you to take time to stop, breathe and receive. It will help you to connect with the deepest and most sacred part of your womenhood. Using your breath you will be guided into the present moment and it is here that peace is available. It is here that you can drop down from the business of the head and rest in, and connect with, the deepest parts of your feminity.

In this meditation you can guide your thoughts down into the body and connect with the energy of the womb.

Its a meditation that may bring up emotions as it will highlight how you feel about your womb. The womb is where your baby will come to settle and grow - how do you see it in your mind? Is it somewhere safe and warm and peaceful or something else? There should be no judgement with this meditation. Consider it an opportunity to expand your awareness and imagine your womb the way you really want it to be.

” Eva: I did the Womb Meditation and it was wonderful. To take time out from my busy life and also the stresses of struggling to conceive was so calming. Being able to connect with the life centre of my body, where my baby was going to grow, really connected me back to me. Focusing on what I needed to do to make the womb the best it could be for my baby. Emotionally allowing what had come before to pass and re-focus my energy on positive thoughts that the dream of having a baby would happen if I allowed it. And here I am now with a happy, healthy 6 month old beautiful baby girl!

PREPARATION

Lie down somewhere warm and calm where you will not be disturbed for the a little while. You could lower the lights or close the curtains and put some soothing music on. Take time to make yourself comfortable.

Take yourself into Goddess Mudra pose (see picture below). You might like to arrange pillows underneath your knees and head to support you. You may be more comfortable covered up cosy with a blanket, so you can really relax into this practice.

Lying on your back in the Godess Pose, rest one hand on your womb and the other hand on your heart centre at the centre of your chest.

WOMB MEDITATION

Bring your attention to your breathing. Connect with the rhythm of your breath and the feel of the inhale and the exhale by making the breath your focus. Feel the rise and fall of your belly beneath your hand and let each in breath fill your belly, on each out breath let the belly fall softly. Let the breath guide your awareness down to your belly, down to your womb. Take time to make that journey and see it in your mind.

Become aware of your womb beneath your hand. Now imagine you could walk inside it, like it was a room. Imagine yourself there relaxed, safe and warm. Take time to see in your mind how your womb is looks and feels. Take note of the colours and anything that is there, simply notice and see if you can relax in there. You can stay in the room of your womb as long as are comfortable.

When you are ready to come out of this awareness bring your focus to your hands on your belly and the rise and fall of your breath.

Take time to reflect. How is your womb? Is it warm, safe, peaceful and even beautiful? Was it the way you wanted it to be?

If it wasn’t how you would like it to be, acknowledge any emotions that come and let them go. Repeat the exercise and start to imagine how you would want your womb to be. Does it need to be warmer? Or brighter? Or softer? Can you make it so you feel more relaxed in there?

Practice this over time and see if things change or how you feel about resting deeply within yourself.

SALUTATION TO THE 4 DIRECTIONS

This exercise originates from the Dru yoga tradition and brings emotional balance and deep mental relaxation. Using this exercise, you can transform the pressure to conceive into acceptance and surrender. Do this simple, yet powerful sequence of movements at times when you want to let go of unwanted emotions like fear, sadness or frustration. The visualisation and affirmations in combination with the movements make you gain more trust in your body and the future.

Repeat this exercise 4x and face in each direction in turn. According to the Vedas, the different directions bring specific qualities. By facing in a different direction each time and greeting each one, you attract those specific qualities and make them yours. You start facing north. You can do this exercise without the accompanying affirmations. That way this sequence of movements will mainly bring you inner peace and balance. To me this exercise is like a meditation. When you add the affirmations and colours, this exercise becomes an important tool for transformation. Do read the stories by Susan and Michelle, on the following pages.

North: ACCEPTANCE - colour: blue

‘I accept how I am now. What I feel is okay.’

Maybe you experience a sense of peace. That's great!

If you are feeling uncomfortable, try to really feel the emotion in your body. Do not push it away as if it's not there. Stay with your emotion and locate where in your body you experience it. Then consciously breathe out while you internally say: 'I accept how I feel, what I feel is ok'. You will notice that after a while the emotion will fade or even disappear.

For instance: you may be feeling uncomfortable because you are scared you will never conceive. Feel the fear, the anxiety and focus all your attention on the place where you FEEL the emotion in your body (belly? stomach? chest?). Avoid the dialogues in your head. (‘I will never conceive’, ‘Am I doing something wrong?’, ‘Will it work?’, etc...). Stay away from your head, focus on where you feel the emotion your body and silently affirm: what I feel is ok, until you feel that emotion ‘evaporates’, as it were. Be aware that UNDER that emotion there could be another emotion hiding, e.g. anger or grief. If that's the case, repeat the above until you feel more at peace with yourself.

East: GRATITUDE - colour: red or pink

‘I am grateful for everything I already have.’

Call a few things to mind you are truly grateful for. (e.g., your relationship, your job, etc.). You know you've got it when the thought of it makes you smile. Breathe to your sternum, feel the energy open up your chest. Smile.

South: LETTING GO - colour: white

‘Everything changes, even this situation. I go with the flow.’

Everything is constantly changing, just like the seasons. Your feelings change. Your body changes. Everything is in constant motion, in constant flow. The situation you're in now will eventually change. Trust that you will be pregnant at a certain point in the future. Nothing stays the same. In that knowledge it is easier for you to let go and accept what is now.

West: TRUST - colour: gold or green

‘I trust that my body is doing its very best for me.’

Know that your body ALWAYS tries to do its best for you. Your body has your best interests at heart. It is your ally and is constantly striving for homeostasis, for balance within the given circumstances.

TIP Find 4 objects that appeal to you in the colours described above or objects that symbolise the different qualities. For example, a beautiful plant, a stone, a picture, etc... Find out which way is north in the room you practice yoga in and place your objects and the printed affirmations in the corresponding corners of this room.

SALUTATION TO THE 4 DIRECTIONS

NAMASTE Start standing tall and facing north. Your hands are in front of your chest, in prayer position (namaste).

OPEN Breathe in: lift up your left foot and step to the right while you open your arms sideways.

EARTH Breathe out: squat down a little and bend forwards slightly, while you bring your hands together at knee-level. Imagine you take hold of the earth's energy in the shape of a ball.

ENERGY UPWARDS Breathe in: come up and pull the earth energy upwards, fingers pointing down, straighten your knees.

ABSORB EARTH ENERGY Breathe out: turn your hands in front of your chest, so your fingers are pointing upwards and squat slightly. Imagine you are absorbing the qualities of mother earth: trust, acceptance, tolerance, love.

HEAVEN Breathe in: push your hands up, straighten your arms and knees. Focus on the potential energy of the universe.

RECEIVE: CHALICE POSE Breathe out: open your arms and go into a slight squat - make a chalice, open your chest. Focus on surrender and imagine that all the energy you need from the universe is flowing into you.

GATHER ENERGY Breathe in: gather all the energy in a ball by bringing your hands together above your head, while straightening your knees.

ABSORB ENERGY Breathe out: bring your hands in front of your chest and squat down. Create the feeling of pouring this potential energy into your chest cavity.

STRETCH YOUR LEGS Breathe in: straighten your knees and lengthen your spine.

REACH OUT SIDEWAYS Breathe out: reach your arms out to the right, parallel to the floor.

SEMI CIRCLE ABOVE YOUR HEAD Breathe in: with outstretched arms describe a semi-circle to the right above your head. Stretch out properly. Open up your chest. On the outbreath, continue the circular movement further down. Imagine you are surrounded by the colour blue and the quality of acceptance.

SEMI CIRCLE PAST YOUR KNEES Breathe out: complete the circle by moving your hands further down and to the right (bend your knees at the lowest point), until your arms are once again parallel to the floor, on your right hand side. Keep surrounding yourself with the colour blue and the quality of acceptance

BRING HANDS IN Breathe in: draw your hands in towards your chest,while bringing the right foot back in.

NAMASTE Breathe out: bring your hands into the prayer position. Say the accompanying affirmation in silence.

Repeat everything on the other side: step to the left and reach your arms out to the left when you are making the circle.

Then make a quarter turn to the east and repeat the exercise again with its accompanying colour visualisation and affirmation (see p167). Continue until you have done all 4 directions.

” Anabelle (gave birth to a baby boy): After 6 years, 12 inseminations, 2 miscarriages and a failed IVF-attempt, I didn’t have a lot of faith in me ever conceiving and bringing a healthy baby into the world. But the ‘salutation’ and the affirmations have really helped me. I learned to accept what had happened in the past and what the situation was at that moment. I also slowly learned to trust my body again. My 'west affirmation' was at first “I trust that everything that happens, is what’s best for me”. Then one day, when I was very tearful and upset, I showed Rika this affirmation. She advised me to change the trust-affirmation to ‘I trust that my body is doing its best for me.’ This affirmation did me the world of good. Repeating this sentence daily, sometimes several times a day, really made me feel my body was, and is, good to me. And that my body was really trying its best. Even if falling pregnant wasn’t going to happen, my body would have done its best. The combination of the diet, the other yoga-exercises and above all this affirmation, have made me calm, for which I am very grateful. The second IVF-treatment resulted in a pregnancy which has gone really well so far. Right now I am 20 weeks pregnant! During the first anxious weeks I kept repeating to myself that my body always did its best for me and it still is!

” Zoe : After two failed ICSI-attempts, I decided to take my time before starting on the next one. It would be our last attempt. I wanted to prepare myself as well as possible, both mentally and physically. Of course you hope for success, but if it were to fail again this time, I wanted to be stronger emotionally than after our 2nd attempt, when I really couldn't cope.
I started on the yoga-program and fertility diet and we had the last transfer in May. Almost every day I duly did the yoga exercises. It slowly restored my faith in my body. As the transfer-date came closer, it started being really nerve-wracking again...! The 4-direction-salutation was of great support to me. The sequence of movements and the affirmations brought me calm, trust and a little acceptance. Whatever the outcome, I had faith in the future. It would be good. During the first two attempts I had no such feelings of acceptance. Back then I felt emotionally unstable, depressed even. So much so that I though, I’m going to stop with this treatment. This time I felt a lot more relaxed and had real faith. I felt I had done everything I could and whatever the outcome, it would be all right. And it was more than all right! I am now the mother of the most beautiful little girl...! I am sure that yoga and the fact I was so much more relaxed had a lot to do with that.

LEGS UP THE WALL POSE & GOLDEN THREAD BREATH

Deep relaxation by consciously letting go of all the impressions and stresses of the day will let you effectively complete a stress-cycle. The exercise and breathing technique below will facilitate this. Furthermore, the accompanying visualisation will reprogram your cell memory making you react less to stressful situations in future.

LEGS UP THE WALL POSE OR VIPARITA KARANI

Viparita means ‘inverted’ and karani ‘in action’. This inverted passive pose stimulates the blood circulation from your legs to your pelvis, helps to release mental tension and calms your nervous system.

Your leg muscles are the muscle groups that receive the most blood flow in your body. The upside-down position makes this blood flow into your pelvis more quickly; it therefore gets a better blood and oxygen supply. Because you let your hands lie behind you, your chest opens up and you activate your thymus gland (immunity). Energetically speaking, this pose brings surrender and calm, and helps you to let go of unwanted thoughts and emotions. You can best do this exercise before going to bed.

WATCH OUT Do this exercise without a bolster under your pelvis the first three day of your period, or if you suffer from endometriosis.

Technique: To get into the pose, find a spot near a wall. You need 2 to 3 folded blankets or a firm pillow for support. Put your blankets or pillow against the wall. Lie on your side with your legs and torso at an angle of 90°. Your bottom and legs are resting against the wall, with your support and yoga mat behind your bottom. Now move your legs up, sideways, in one flowing movement and place them against the wall. At the same time your pelvis/lower back ends up on your support. Your sitting bones nearly touch the wall.

Lie your arms behind your head on the floor, palms facing upwards. That is how you open your chest up. Stay in this pose for a minimum of 5 minutes. Notice yourself becoming calmer; relax your legs and neck and let the pose do its job. It is not you who does the pose, the pose does you! Do the breathing and possibly the visualisation described on next pages.

To come out of the pose, push the support from underneath you. Roll onto your side and slowly come to a sitting position

TIP #1 You can adjust your posture and the position of your support by pushing off against the wall with your feet and lifting your hips.

TIP#2 Put some relaxing music on before you start. It will help you to switch off quicker.

Timing. Do this exercise when you come home from work, or, even better, before bedtime. The more relaxed you are when you go to sleep, the deeper your REM-sleep and the more healing your sleep. This is why it is so important to complete a stress cycle before going to sleep. When your mind is overworked before bedtime, your subconscious is busy too and you sleep less deeply.

TIP Magnesium is crucial to a good REM-sleep (see p64). 200 mg magnesium helps your night’s rest and supports the elimination of toxins.

Add-ons. To make your legs-up-the-wall pose even more effective you can add a specific breath and introspection: the Golden Thread Breath and a visualisation. The breathing technique will put the whole of your system into relax mode more quickly. You'll reap the benefits of the visualition long term; it will help you reprogram your unconscious mind so you'll become more 'stress-proof'.

GOLDEN THREAD BREATH.

Just like the Viparita Karani, the Golden Thread Breath helps to release mental tension and puts your body in parasympatetic mode.

When you experience (mental) tension or you are stressed, your breathing automatically changes; you breathe higher up and hold your breath for longer. This actually creates more tension in your body, so you are holding onto stress for even longer. Furthermore, when you hold your breath, you literally poison your body, you do not eliminate the carbon dioxide produced properly.

By breathing deeper, longer and more fully, you create calm, eliminate toxins more effectively and oxygenate your cells better. This seemingly simple breathing technique is very effective; it puts your body in parasympatetic mode (see also p132) and stops the extra production of adrenalin and cortisol. This means more progesterone is now available for reproduction.

Technique: Breathe in through your nose, as fully as possible, down into your abdomen (see Deep Yogic Breath on p144). Breathe out through a tiny gap in between your lips, as if you are spinning a golden thread with your out-breath. Because the gap is so small, your breath will naturally take longer. When your lungs are empty, breathe in again, right down into your abdomen. Keep on breathing this way: in through your nose, out through your mouth, spinning that thread.

INTROSPECTION.

This technique helps you reprogram your mind so you'll start to 'respond' to stressful situation rather than 'react' to them.

Come into the Viparita Karani as described on p174 and do a series of 5 Golden Thread Breaths. Slowly feel your body relax.

Technique: While you are breathing this way, go through your day, from the moment you got up till you started this exercise. When you encounter a stressful moment, say to yourself in silence, ‘I release this; everything is all right’. Maybe a traffic jam caused you stress, or an altercation with a colleague at work, or you heard a colleague in the office was pregnant, which hit a raw nerve. Keep repeating internally: ‘I release this, everything is all right’, until you feel you have let go of the situation.

Subsequently, imagine how you would have liked the situation to have gone, or how you could have reacted better to it. In other words, in your imagination you create the event again, so it becomes harmonious to you: e.g., no traffic jam - or one in which you stay calm, or during the interaction with your colleague either of you reacts better, so that his (or your) reaction does not cause you stress.

It could be that certain situations are uncomfortable to recreate. In that case say to yourself, ‘it is all right’, until it really feels all right to you. Then move on to the next stressful situation of the day, breathe it away and make the event harmonious in your thoughts.

During the whole exercise, you keep working with the Golden Thread Breath. When you have gone through your day and have finished the exercise, remove the support under your hips/lower back and slowly come out of the pose. Take your time for this.

TIP if the Golden Thread Breath distracts you too much from your visualisation, just breathe calmly and deeply.

Stress is often the result of old reaction patterns. You will notice that this exercise will take you less time after a while. The more you do the exercise, the less stress you will experience in similar situations, as you'll have programmed yourself to react differently.

” Emily: The legs up the wall pose always made me very relaxed. Before starting the exercise, I would make sure I was ready for bed, so I could jump in as soon as I was finished. To start with, I set the alarm at 7 minutes, later I changed that to 5 minutes, as I became relaxed more quickly. I would start the exercise doing Golden Thread Breath, which made me calm. I would then go through my day using my normal, natural breathing, so I wouldn’t be too focused on breathing. Even before the alarm went go off, I would be totally relaxed and my legs would jerk slightly, which is something I usually experience before falling asleep. This exercise has brought me a lot of physical and inner calm.... Wonderful!

In chapter 1 you will find tips for successful implantation. Not all tips are scientifically researched; they are experiential data derived from the practical experience of a gynaecologist and an acupuncturist
In chapter 2, ‘Expecting: which nutrients?’, you will find tables with nutrients that are important during pregnancy, from week 1 up until the birth. Using the tables, you can work out how important some nutrients are for, for instance, the neuronal development of your baby. Neuronal complaints often only surface in later years. Therefore do not stop your adapted diet when you are pregnant, but persevere!

TIPS FOR SUCCESSFUL IMPLANTATION

An implantation after IVF/ISCI takes place between days 1 to 5 after transfer. In a natural IUI cycle, implantation takes place between days 6 to 10 after ovulation. Besides the right nutrition, relaxation is most important at this stage and during the 1st trimester of a pregnancy. The more relaxed you are, the more progesterone is available for the reproduction process.

Smile. Smiling during an insemination (natural or IUI) or transfer is said to influence the fertilisation and/or implantation. Your body produces endorphins when you smile. Endorphins are hormones that are involved in several processes, including stress resistance, fertility⁽⁴⁷⁾ and the production of oxytocin⁽⁴⁸⁾. Oxytocin is the bonding hormone you produce when you are being intimate: this hormone, which is released during female orgasms, plays an important part in facilitating the transport of sperm cells, with the aim of promoting conception.(49).

Warm womb. According to Chinese medicine, your kidneys are the fountain of youth and fertility (= ying energy). When your kidney energy is low, you are often cold, which makes your womb colder too, this can have an effect on implantation. Physiologically, your body goes into stress-mode, when you cool down too much (see Pippa’s story). Keep your body and kidneys nice and warm immediately after transfer or insemination:

Wrap a shawl around your waist.

Wear clothes that keep you warm. (Cold feet are absolutely forbidden!)

When you go to sleep, put a warm hot water bottle on your back, at kidney-level, NOT on your womb, because it will get too warm, which is counterproductive.

Hot baths or sauna’s are advised against, because your kidney energy will decrease even more after your bath. Have a shower instead.

Replace cold drinks with warm soups/drinks. Avoid salads and yoghurts whenever possible now, they are too cold. You can add some warm water to your morning juice.

” Pippa (gave birth to a baby girl) When I was four days late I bought a test. I was pregnant!! I was ecstatic. Almost hysterical. Very emotional, I called my husband and two girlfriends to be able to share the news. After a few days (it was springtime), a friend came to visit. As the weather was quite nice, she really wanted to sit outside. A little voice inside me warned me. Should I be sitting outside barefoot for this length of time? But I let my friend persuade me. After a few hours I was feeling incredibly cold and even had to take a shower to warm up. Once in the shower I was having regrets. I should be taking good care of myself, but I had let myself be swayed just to please someone else. At night I stood facing the mirror. I was panicking. I felt something disappear. What I felt is almost unexplainable. As if something flew out of me and I became lighter. I told my husband something was wrong, but he calmed me down by saying everything would be fine and I worried too much. Two days later I had a miscarriage...

Rest & relaxation. At this stage, rest and relaxation are extremely important. Possibly schedule in some time off, cancel social engagements causing too much stress and do nice things that cause no strain on your body or mind.

Here are some yoga and relaxation tips:

Make sure you get adequate sleep in this period (7-8hrs).

Do the Legs up the Wall Pose every day: this is perfect for a good blood flow to your womb! This way a potentially fertilised embryo will get more oxygen.

You could finish off the Legs up the Wall Pose with the Womb Meditation (p164). Don't underestimated the power of visualisation. Imagine your womb as a beautiful, warm, safe cocoon where the little one can literally nestle into.

Practise Deep Relaxation (p160). Do some shoulder exercises and the pelvic openers beforehand, if it feels good.

If you are feeling scared, or you lose trust, do the salutation to the 4 directions.

Follow your heart, just like Lisa and Micheal:

” Lisa After deliberating long and hard we decided to take the plunge and switch from IUI to IVF. The UMC (University Medical Center) is usually quieter during the summer, so thankfully we could start straight away. During the whole process, I kept doing my exercises. I don’t know if it was just that, but the high doses of different hormones didn’t cause me much physical trouble at all. The salutation to the 4 directions gave me a lot of peace and support too. In the end 8 out of the 16 were fertilised, and apart from the 1 that was transferred, there were 3 strong enough to be frozen. Our little eskimos! In the morning of the transfer I woke up thinking of a lovely rhyme, perfect for a birth announcement card... I jumped out of bed immediately to write it down and there it was, so real all of a sudden. For me this was a sign. Micheal and I agreed to just assume there were three of us, from that moment on, regardless of the outcome, for which we couldn’t test until about 3 weeks later. We’d deal with the sadness, come down from cloud nine, but those three weeks belonged to the three of us! Every night as it got dark we’d burn a candle, a tiny ball of energy for the delicate collection of cells that was working so hard to implant and become part of our family... Finally the day had come, Saturday the 25th of August. After three minutes of quivering hands and bated breath, the moment came we finally saw that elusive word PREGNANT on the screen of our test!!! We cried together from happiness and relief. Today I’m enjoying the first day of my maternity leave, 34 weeks pregnant with a perfectly healthy baby girl.

PREGNANT: WHICH NUTRIENTS? (50)

What you eat during your pregnancy has great influence on the development of your baby(50b). But when you find out you are pregnant, cell divisions have been taking place for two weeks and the embryo is already implanted. In order for this to run smoothly your body needs certain vitamins and minerals. That is why eating a healthy fertility diet before conception is of the utmost importance.

Apart from a healthy diet, make sure you include a high quality whole food multivitamin to your diet when pregnant. A lot of complaints during pregnancy labeled as 'normal', such as forgetfullness, pelvic pain or high blood pressure, are not normal but indicate a shortage of certain vitamins or minerals. These nutritional shortages also have an impact on the foetus. This chapter explains which nutrients are important in which phase and why. Don't let the tables on the following pages scare you. I've included them to highlight the importance of a well-balanced diet. If you stick to your fertility diet and 100% natural multivitamin as a type of 'back up', you should be ok!

TIP Your body is best able to breakdown, assimilate and utilize the nutrients from a 100% natural multivitamin made from whole foods. Your body will absorb it much better than cheaper synthesized vitamins.

WEEK 1 TO WEEK 3

In the first 3 weeks the embryo changes from a unicellular to a multicellular organism. When something goes wrong in this phase, the embryo won't stay embedded. The most important risk factors for problems in this phase are:

A deficiency in folic acid (B11). This can cause gene abnormalities (e.g. a trisomy or Down’s Syndrome). Spinach and leafy greens are rich in B11. If you were taking B11 before you became pregnant, continue to do so. Don't suddenly stop.

A Glutamate/GABA imbalance. GABA is a hormone that is produced in a healthy gut (see p34). Gaba brings calm, recovery and growth. Glutamate is produced in a dysbiotic (imbalanced) bowl and increases your cortisol level. Flavour enhancers (e.g. E621 - see p56) and aspartame are glutamates with the same effect. You can restore the GABA/Glutamate balance by avoiding flavour enhancers and aspartame and taking probiotics and magnesium.

Disturbed cell membrane potential. A disturbance in the cell membrane potential will cause an abnormal cell division. You can support correct cell membrane potential by using little salt; drinking alkalising, fresh vegetable and fruit juices (rich in potassium) and taking magnesium.

Heavy metals. Heavy metals can potentially damage DNA of the embryo. If you have endometriosis, you may have a high heavy metal load (through leaking amalgam fillings, for instance). The endometrium is a safer place for heavy metals to be stored than your brain's fatty tissue. You can have yourself tested. Treatment of high heavy metal levels should be done under supervision of a specialised therapist and when you are not pregnant.

Old cells. The longer the egg cells are stored, the greater the chance of chromosomal damage, for instance free radical damage. Anti-oxidant rich superfoods like camu camu, raw cocoa, bee pollen, acai and gojis prevent free radical damage.

Methylation problems. Cell division is inherent to pregnancy. Ultimately, 60,000 billion cells need to be created! Every cell division needs to be regulated. This is called methylation. This process requiers sufficient vitamin A, D and DHA (fish oil), vitamin C, folic acid, B6, B12, zinc and B3. In short, a good multi, and taking codliver oil and fish oil on a regular basis helps.

WEEK 3 TO WEEK 8

From week 3 to week 8 cell differentiation takes place. Cells start to specialise: a distinction is formed between, for instance, liver cells and skin cells. This cell specialisation will result in a higher life-form, but also demands clear communication between cells.

The main organs and organ systems are formed in a timespan of 5-6 weeks. This is the most critical period, because a lot of different interactions between tissues have to take place. A slight disturbance can have consequences for the end result. In this period it is important to be extremely careful with medicines(51), contact with chemicals and alcohol and tobacco use. Make sure you take your daily multivitamin.

Nausea, B6 as P-5-P and B12. Nausea in the first trimester is normal. Pyridoxal-5-phosphate (= P-5-P), a converted version of B6, and B12 in combination with sufficient protein intake (see p78), helps with excessive nausea. Moreover, both P-5-P and B12 reduce the chance of abnormalities of the foetus by 33%(53).

DHA and Stable blood sugar level. At this stage Omega-3 from fish oil (EPA and DHA) and an optimal blood sugar level for the mother are crucial for normal development of neurones (nerve cells) and the liver. Furthermore, these two factors prevent a spontaneous abortion, because they cause the immune system to make less antibodies against the foetus (the father’s genes are ‘foreign’ matter) (54).

WEEK 9 TO BIRTH

Over seven months, the foetus will grow from 3cm to a baby measuring around 50cm. Sufficient proteins and DHA (fish oil) are important during this period.

Proteins are the building blocks for the digestive system, the nervous system and the vascular system of your developing baby. Your body cannot store proteins, therefore, it is dependant on a well-balanced daily intake. See p78. Shortage can result in babies with reduced muscle development, a leaky gut at birth and allergic reactions later on in life. As a mother you can suffer from pelvic pain as a result of lack of BCAA (a type of protein) and vitamin D.

Brain and neural development. Abnormalities of the central nervous system which develop in the last trimester of pregnancy affect the brain stem and bone marrow functions. These functions include: alertness, muscle tone, posture and all vital functions (breathing, heart function, etc.)(61). A balanced diet supported by good multivitamin, codliveroil and DHA on a regular basis will prevent these problems (like autism, ADHD, etc.).

REFERENCES

(1) Relationship between stress and fertility

Domar, A., Clapp, D., Slawsby, E., Dusek, J., Kessel, B., Freizinger, M (2000) Fertility & Sterility, Vol. 73, no.4 April

Domar, A., Zuttermeister, P., Friedman, R (1999) American Medical Women’s Association. Vol. 54, No.4

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Wasser, S., Sewal, G., & Soules, M. (1993) Fertility & Sterility, 59, 685 to 689

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(2a) 'Dr. John Lee's Hormone Balance made simple', John R. Lee, M.D. p76

(2b) Exposure to exogenous estrogen through intake of commercial milk produced from pregnant cows. Maruyama K, Oshima T, Ohyama K. Pediatr Int. 2010 Feb;52(1):33-8. doi: 10.1111/j.1442-200X.2009.02890.x. Epub 2009 May 22.

(2c) Source: Ferdinand Mulder, http://www.osteopathietexel.nl/

(3) PCOS: J Reprod Med. 1999 Sep;44(9):783-7. Hyperinsulinemia in polycystic ovary disease. Arthur LS, Selvakumar R, Seshadri MS, Seshadri L. Source Department of Obstetrics and Gynaecology, Christian Medical College and Hospital, Vellore, India.

(4) Roger Billica, Food and Nutrients in Disease Management, Edited by Ingrid Kohlstadt, CRC Press 2009, Print ISBN: 978-1-4200-6762-0, eBook ISBN: 978-1-4200-6763-7, DOI: 10.1201/9781420067637.ch43

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(8) Oxford Journals Medicine American Journal of Epidemiology Volume 171, Issue 8Pp. 883-891 Caffeine Intake and Semen Quality in a Population of 2,554 Young Danish Men. Tina Kold Jensen*, Shanna H. Swan, Niels E. Skakkebæk, Sanne Rasmussen and Niels Jørgensen. *Correspondence to Prof. Tina Kold Jensen, University Department of Growth and Reproduction, Rigshospitalet, Blegdamsvej 9, 2100 Copenhagen Ø, Denmark Received August 19, 2009.

(8a) J Agric Food Chem. 2006 Dec 27;54(26):9785-91. Naturally occurring estrogens in processed milk and in raw milk (from gestated cows). Malekinejad H, Scherpenisse P, Bergwerff AA. Source Institute for Risk Assessment Sciences, Veterinary Public Health Division, Utrecht University, Utrecht, The Netherlands.

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(10) The influence of trans fatty acids on health, Fourth edition. A report from the Danish Nutrition Council by Steen Stender and Jørn Dyerberg. http://www.leefbewust.com/ebooks/transfats.pdf

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(12b) Sethchell, 'Exposure of infants to phytoestrogens from soy-based instant formula'. Lancet 350 (1997), p23-27

(13) Dietary oestrogens and male fertility potential 2005, Vol. 8, No. 3, Pages 197-207 (doi:10.1080/14647270500030266)Mhairi C. L. West1†, Lorraine Anderson1, Neil Mcclure1 and Sheena E. M. Lewis, Obstetrics & Gynaecology, School of Medicine, Institute of Clinical Science, Queen’s University Belfast, Belfast, UK, Correspondence: Mhairi C. L. West, Obstetrics and Gynaecology, School of Medicine, Institute of Clinical Science, Queen’s University Belfast, Grosvenor Road, Belfast, BT12 6BJ, UK

(14) Mutation Research 1968; 6: 217-225 The effects of sodium fluoride and iodacetamide on mutation induction by x-irradiation in mature spermatoza of drosophila. R.N. Mukherjee and F.H. Sobels. Department of Radiation Genetics, University of Leiden and Institute for Radiopathology and Radiation Protection, Leiden (The Netherlands)

(15) source chapter pesticides: http://www.disruptingfood.info/files/PANE_-_2012_-_Consumer_guide_EDC_-_NL.pdf

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(15b) MSG and reduced fertility - Drs. William J. Pizzi, June E. Barnhart, et. al. Department of Psychology - Northeaster Illinois University, Chicago, Illinois - Neurobehavioral Toxicology - Vol. 2:1-4, 1979

(16) (nutrient deficiencies) The Nutritional Characteristics of a Contemporary Diet Based Upon Paleolithic Food Groups. Loren Cordain, PhDDepartment of Health and Exercise Science, Colorado State University, Fort Collins, Colorado.

(16a) Iron Intake and Risk of Ovulatory Infertility - Jorge E. Chavarro, MD, ScD, Janet W. Rich-Edwards, MPH, ScD, Bernard A. Rosner, PhD, and Walter C. Willett MD, DrPH

(16b) Health Council of the Netherlands (Gezondheidsraad), 2009. ‘Naar een voldoende inname van vitamines en mineralen’, 100 pp

(17) Donald Miller, source http://www.lewrockwell.com/miller/miller20.html and http://iodineresearch.com/

(18) Barbara Wren, source: Cellular Awakening

(19) Abraham, G.E., Flechas, J.D., Hakala, J.C., Optimum Levels of Iodine for Greatest Mental and Physical Health. The Original Internist, 9:5-20, 2002

(20) (Without vitamin A proteins cannot be assimilated.) Source: Phyllis Balch, CNC, ‘Prescription for Nutritional Healing’, p15

(21) Lavonne Dunne, ‘Nutrition Almanac’, 1990

(22) Weston Price, ‘Nutrition and Physical Degeneration’

(23) Oxford Journals Medicine Human Reproduction Volume 26, Issue 6Pp. 1307-1317 ‘Vitamin D is positively associated with sperm mobilityand increases intracellular calcium in human spermatozoa’ Martin Blomberg Jensen1,*, Poul J. Bjerrum, Torben E. Jessen, John E. Nielsen, Ulla N. Joensen, Inge A. Olesen, Jørgen H. Petersen, Anders Juul, Steen Dissing and Niels Jørgensen.

(24) David Feldman, J. Wesley Pike, John S. Adams - ‘vitamin D’, Academic Press, 12 May 2011 - 2144 pages

(25) Dr. R. Vieth, ‘Vitamin D supplementation, 25-hydroxyvitamin D concentration, and safety’. American journal of clinical nutrition 69 (1999): 842-56

(26) Recent studies show that nearly everyone could use extra vitamin D.

Giovannucci E, Liu Y, Hollis BW, et al. 25-hydroxyvitamin D and risk of myocardial infarction in men: a prospective study. Arch Intern Med. 2008;168:1174-1180.

Gissel T, Rejnmark L, Mosekilde L, et al. Intake of vitamin D and risk of breast cancer—a meta-analysis. J Ster Biochem Mol Bio. 2008;111:195-199.

Giovannucci E, Liu Y, Hollis BW, et al. 25-hydroxyvitamin D and risk of myocardial infarction in men: a prospective study. Arch Intern Med. 2008;168:1174-1180.

Gissel T, Rejnmark L, Mosekilde L, et al. Intake of vitamin D and risk of breast cancer—a meta-analysis. J Ster Biochem Mol Bio. 2008;111:195-199.

Hyppönen E, Läärä E, Reunanen A, et al. Intake of vitamin D and risk of type 1 diabetes: a birth-cohort study. Lancet. 2001;358:1500-1503.

Lappe JM, Travers-Gustafson D, Davies KM, et al. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr. 2007;85:1586-1591.

Norman AW. From vitamin D to hormone D: fundamentals of the vitamin D endocrine system essential for good health. Amer J Clin Nutrition. 2008;88:491-499.

Pilz S, Dobnig H, Fischer JE, et al. Low vitamin D levels predict stroke in patients referred to coronary angiography. Stroke. 2008;39:2611-2613.

(27) Ballentine, Richard, MD, ‘Diet and Nutrition’, 1982, p2210

(28) Vit B6 tekorten - Research by TNO (Dutch Organisation for Applied Scientific Research)

(29) Pront R, Margalioth EJ, [..], Elstein D. Prevalence of low serum cobalamin min- B12 -in infertile couples. Andrologia 2009; 41(1):46-50

(30) ‘Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility’, Chavarro JE, Willett WC, et al, Fertility and Sterility, 2008; 89(3): 668-76 & Pruimboom (lectures)

(31) Pruimboom (lectures)

(32) Source: Zwangerschap en Voeding - syllabus - D. Lueb

(33) A review of recent clinical trials of the nutritional supplement Chlorella pyrenoidosa in the treatment of fibromyalgia, hypertension, and ulcerative colitis. Merchant RE, Andre CA.Virginia Commonwealth University, Medical College of Virginia, Richmond, VA. Altern Ther Health Med. 2001 May-Jun;7(3):79-91

(35) Phycocyanin has also shown promise in treating cancer in animals and stimulating the immune system (Iijima et al 1982). - Iijima, N., I. Fugii, H. Shimamatsu, and S. Katoh. “Anti-tumor agent and method of treatment therewith.” U.S. Patent Pending, Ref. No. P1150-726-A82679.

&

Enhancement of endonuclease activity and repair DNA synthesis by polysaccharide of spirulina by Qishen, P. et al. 1988. Pub. in Chinese Genetics Journal 15 (5) 374-381. China.

(36) Enig, Mary (September 1995). ‘Health and nutritional benefits from coconut oil and its advantages over competing oils’. Indian Coconut Journal. Retrieved March 11, 2011.

(37) Hormone-Balancing Effect of Pre-Gelatinized Organic Maca (Lepidium peruvianum Chacon): Biochemical and Pharmacodynamic Study on Maca using Clinical Laboratory Model on Ovariectomized Rats. H O Meissner, P Mrozikiewicz, T Bobkiewicz-Kozlowska, A Mscisz, B Kedzia, A Lowicka, H Reich-Bilinska, W Kapczynski, I Barchia.

(38) Chacon G: ‘Estudio fitoquimico de Lepidium meyenii Walp’; Thesis, Universidad Nacional Mayor San Marcos, Lima, 1962.

(39) Gonzales GF, Cordova A, Gonzales C, Chung A, Vega K, Villena A. Lepidium meyenii (Maca) improved semen parameters in adult men. Asian Journal of Andology. 3.4 (2001):301-3.

(40) Antioxidant capacity and other bioactivities of the freeze-dried Amazonian palm berry, Euterpe oleraceae mart. (acai). Schauss AG, Wu X, Prior RL, Ou B, Huang D, Owens J, Agarwal A, Jensen GS, Hart AN, Shanbrom E. Source: Natural and Medicinal Products Research, AIMBR Life Sciences, 4117 South Meridian, Puyallup, Washington 98373, USA. alex@aibmr.com

(41) Acai and fertility: The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats’ Enza Topo, Andrea Soricelli, Antimo D’Aniello, Salvatore Ronsini, and Gemma D’Aniello; Reprod Biol Endocrinol. 2009; 7: 120, Published online 2009 October 27. doi: 10.1186/1477-7827-7-120, PMCID: PMC2774316

(42) Schauss A, Xianli W, Prior R, et al. Antioxidant Capacity and Other Bioactivities of the Freeze-Dried Amazonian Palm Berry, Euterpe oleraceae Mart. (Acai) Journal of Agricultural and Food Chemistry. 2006;54:8604-8610.

(43a) Source: Superfoods, David Wolfe

(43b) Source: David Wolfe, David Wolfe's Longevity Protocol during the Women's health conference.

(44) Monosodium glutamate: increased neurotoxicity after removal of neuronal re-uptake sites. Christer Köhlera, b, Robert Schwarcza, ba ASTRA Research Laboratories, ASTRA Läkemedel AB, Södertälje, Sweden, Maryland Psychiatric Research Cente, Baltimore

(45) ‘Molecules of Emotion’ by Dr. Candice Perth

(46) Which gland does what? Text copied with permission of D. Lueb, KPNI lecturer.

(47) Endorphins promote fertility: Endocrinology. 1997 Apr;138(4):1537-43. Evidence showing that beta-endorphin regulates cyclic guanosine 3’,5’-monophosphate (cGMP) efflux: anatomical and functional support for an interaction between opiates and nitric oxide. Pu S, Horvath TL, Diano S, Naftolin F, Kalra PS, Kalra SP. Source: Department of Neuroscience, University of Florida College of Medicine, Gainesville 32610, USA.

(48) J Comp Neurol. 2005 Jul 4;487(3):332-44. Mu-opioid receptor mRNA expression in identified hypothalamic neurons. Zheng SX, Bosch MA, Rønnekleiv OK. Source: Department of Physiology/Pharmacology, the Oregon Health and Science University, Portland, 97239, USA.

(49) Gynecol Obstet Invest. 1999;47(2):125-6. The role of oxytocin in relation to female sexual arousal.Blaicher W, Gruber D, Bieglmayer C, Blaicher AM, Knogler W, Huber JC. Source: Department of Gynecology and Obstetrics, Division of Gynecological Endocrinology and Reproduction Medicine, University of Vienna, Austria. w.blaicher@akh-wien.ac.at

(50) Copied from the syllabus ‘Pregnancy & Nutrition' by D. Lueb

(50a) Koletzko 1998

(51) Niebyl 1999

(52) Guilarte 1993 - changes NMDA receptors.

(53) Boneva 1999 - Homocysteine

(54) Rossi 1993

(55) Hall 1999. Glutamine is an amino acid (=eiwit) and is the vital fuel for the growth of self-replicating tissue.

(56) Solary 1998 A disruption in apoptosis can cause epilepsy, autism, schizophrenia and other motoric and mental disorders.

(57) Jacob 1999. In a cell with regulated apoptosis there is sufficient glutamine, cysteine, B6, B11, B3, C and D availability at an intra-cellular level.

(58) Shyu 2000. A stress level that is too high at this stage also appears to have an effect on the development of the foetus.

(59) Zimmerberg 1998, Anand 2000. Apoptosestoornissen tgv stress.

(60) Pruimboom 2001. Epilectic fits, memory loss, increased susceptibility to stress, increased susceptibility to addiction and depression as a result of receptor mutation due to stress.

(61) Cranenburgh 1997. Abnormalities of the central nervous system which develop in the last trimester of pregnancy, mainly affect the brain stem and bone marrow functions. These functions include: alertness, muscle tone, posture and all vital functions.

Bibliography:

The garden of fertility - Katie Singer

Fully fertile - Quinn, Heller & Bussel

Superfoods - David Wolfe

Dr. John Lee's Hormone Balance made simple - John R. Lee, M.D., Virginia Hopkins

What you doctor may not tell you about premenopauze - John R. Lee, M.D., Jesse Hanley, M.D., Virginia Hopkins

Wat heb je op je lever? Marijke De Waal Malefijt

Luna Yoga - Adelheid Oligh

Natural progesterone - Anna Rushton & dr. Shirley A. Bond

Conquering infertility - Alice D. Domar, Ph.D, Alice Lesch Kelly

Open zenuw - Denise Hilhorst

Het hormoonbalansdieet - Ir. Ralph Moorman

Lekker Anders - D.Lueb & Gea van der Wal

Pregnancy & Nutrition (syllabus) Dorothé Lueb

Nutrition course - Dorothe Lueb

Syllabus Epigenetics - Dorothe Lueb

Cellular awakening - Barbara Wren

Oersterk - drs. Richard de Leth