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Supplements to take when trying to conceive

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Both men and women can optimise their chances of conceiving by following a healthy eating regime that stocks up a range of important nutrients in the body.

It’s also important for both men and women to stop smoking and drinking coffee¹ before trying to conceive to give their bodies the best possible chance of producing healthy eggs and sperm and, of course, a healthy baby.

What about my diet? Eating a variety of wholefoods, fresh vegetables, healthy fats and protein is essential. If you or your partner need help quitting smoking or eating better, we can help. Then there’s the question:

Do you really need to supplement in pill form?

The short answer is yes. To ensure that you’re getting sufficient folate for example. Vitamins such as folate are not only critical for preventing birth defects, but may also make it easier to get pregnant, by restoring ovulation and boosting egg quality. Some vitamins can also reduce the risk of miscarriage. For all these reasons, it is important to take a good quality prenatal vitamin supplement early – ideally at least 3 months before trying to conceive.

There is a great deal of evidence on the benefits of supplements for fertility. Check out the reference section for the research articles. When it comes to fertility, there is often no time to wait. This is particularly true in the context of IVF, where women might only have one or two chances before running out of financial or emotional resources.

Studies show that women who take a daily multivitamin are much less likely to have infertility due to ovulation problems.²

It is recommended that you have a nutritionally trained professional check your supplement plan. Your medical history and other medications need to be taken into consideration.  Here is a basic plan to get you started:

prenancy

The Bare Essentials: – Supplements recommended if you’re healthy, below 35 years old and have trying to conceive for less than 12 months (with no miscarriages or failed IVF cycles)

  • Folate –  In the form of methyl-folate is best, as it’s better absorbed. At least 800 micrograms
  • Iodine. Iodine deficiency is common. Women with iodine deficiency may have a more difficult time conceiving.
  • Vitamin D (if your levels have been low in the last 2 years).  If your Vitamin D levels are below 100 nmol/L or 40ng/ml, consider supplementing with 4000-5000IU per day for 3 months. If you’re taking this dose long term, checking your blood calcium levels is wise. If you have significant deficiency, you can start with 10,000 IU per day for 2 weeks.

(a good prenatal will contain all of the above, we stock such at Freedom Chinese Medicine in Ivanhoe, Melbourne)

  • Iron (if your levels are currently low)
  • CoQ10 consider adding this daily supplement to enhance energy production inside developing eggs and possibly prevent chromosomal errors. The most effective form of CoQ10 is ubiquinol or Bio-Quinon, and the basic dose is 200mg, preferably taken in the morning with food.

Extra Support: – recommended if you’ve had some fertility issues, like trying for more than 12 months, or miscarriages.

  • A prenatal multivitamin containing at least 800 mcg of methylfolate.
  • Ubiquinol 400mg daily. One 200mg tablet with breakfast, one with lunch.
  • Iodine. Iodine deficiency is common. Women with iodine deficiency may have a more difficult time conceiving.
  • Iron (if your levels are currently low)
  • Vitamin D (if your levels have been low in the last 2 years).  If your Vitamin D levels are below 100 nmol/L or 40ng/ml, consider supplementing with 4000-5000IU per day for 3 months. If you’re taking this dose long term, checking your blood calcium levels is wise. If you have significant deficiency, you can start with 10,000 IU per day for 2 weeks.
  • Additional Vitamin C– 500mg benefits our immune system and improves egg and sperm quality.
  • Vitamin E– 200 IU.  An antioxidant nutrient helpful for egg and sperm quality.
  • Alpha-lipoic acid or N-acetyl cysteine if you need a stronger anti-oxidant boost (if you have MTHFR mutation or autoimmune problems)

Optimal Support: – recommended if you have a diminished ovarian reserve, age-related infertility or you need to pursue IVF or IUI for any other reason, you have the most to gain from an aggressive plan to improve egg quality.

  • A prenatal multivitamin containing at least 800 mcg of methylfolate.
  • Ubiquinol 400mg daily. One 200mg tablet with breakfast, one with lunch.
  • Iodine. Iodine deficiency is common. Women with iodine deficiency may have a more difficult time conceiving.
  • Iron (if your levels are currently low)
  • Vitamin D (if your levels have been low in the last 2 years).  If your Vitamin D levels are below 100 nmol/L or 40ng/ml, consider supplementing with 4000-5000IU per day for 3 months. If you’re taking this dose long term, checking your blood calcium levels is wise. If you have significant deficiency, you can start with 10,000 IU per day for 2 weeks.
  • Additional Vitamin C– 500mg benefits our immune system and improves egg and sperm quality.
  • Vitamin E– 200 IU.  An antioxidant nutrient helpful for egg and sperm quality.
  • R-alpha-lipoic acid 200-300mg – preferably at least 30mins before a meal
  • N-acetyl cysteine 600mg – anytime.
  • For IVF only; melatonin, 3mg at bedtime, starting 2-4 weeks before egg retrieval
  • Consider also taking a DHEA supplement (if your DHEAS and testosterone levels are low). For 2-3 months before your next IVF cycle. Typical dosage is 25mg, 3 times per day, although you may require less.

 

What about him?

If there is a him on the scene, his nutrition certainly counts. Contrary to popular belief, male infertility contributes to nearly 50% of all cases in which a couple has difficulty conceiving³ Here’s what he can take to improve your chances of conceiving:

  • a daily prenatal multivitamin containing methylfolate
  • Vitamin C
  • Vitamin E
  • Zinc
  • Selenium

(a good male prenatal will contain all of the above, we stock such at Freedom Chinese Medicine in Ivanhoe, Melbourne)

  • Ubiquinol or BioQuinon – at least 200mg daily
  • Alpha-lipoic Acid if known sperm quality issues, recurrent miscarriage or failed IVF cycles
  • Fish Oil/ Omega 3s
  • L-carnitine

Each of these supplements is backed up by clear scientific evidence. For example, a study found that when men took Alpha-lipoic acid each day for 12 weeks, there was a significant improvement in sperm count, sperm concentration, and motility levels.4

 

We stock all the above supplements at Freedom Chinese Medicine in Ivanhoe. In high quality form. We also offer practitioners who hold exceptional knowledge & experience in helping people conceive. We’d be happy to help you, so feel free to contact if you have any questions or need extra help.

 

Written by:

Dr Elaine Hickman

B.H.Sc.TCM (Acupuncture), Cert.Cl.Ac. (Beijing)

Elaine has trained and worked in various settings, both in Australia and China.  She has over 20 years experience in treating many health problems.  Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable.  Elaine’s acupuncture treatments are gentle, powerful, amazingly relaxing and incorporate Japanese & Chinese techniques, as well as Medical Qi Gong if appropriate.  Elaine has a particular interest in Gynaecology, Fertility, Obstetrics, Family Medicine, Wellness promotion and Mental Health. She brings extra expertise and understanding to the table as she’s been through infertility herself.

 

References:

1 Maternal caffeine consumption and pregnancy outcomes: a narrative review with implications for
advice to mothers and mothers-to-be. Jack E. James. 10.1136/bmjebm-2020-111432

2 Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility. Fertil Steril. 2008 Mar;89(3):668-76. doi: 10.1016/j.fertnstert.2007.03.089. Epub 2007 Jul 10. PMID: 17624345; PMCID: PMC2366795.

3 Esteves SC, Agarwal A. Novel concepts in male infertility. Int Braz J Urol. 2011 Jan-Feb;37(1):5-15. doi: 10.1590/s1677-55382011000100002. PMID: 21385475.

4 Salas-Huetos A, Rosique-Esteban N, Becerra-Tomás N, Vizmanos B, Bulló M, Salas-Salvadó J. The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Adv Nutr. 2018 Nov 1;9(6):833-848. doi: 10.1093/advances/nmy057. PMID: 30462179; PMCID: PMC6247182.

Kuehn B. Iodine Deficiency May Impair Fertility. JAMA. 2018;319(8):760. doi:10.1001/jama.2018.1291

Czeizel AE, Dudás I. Prevention of the first occurrence of neural-tube defects by periconceptional vitamin supplementation. N Engl J Med. 1992 Dec 24;327(26):1832-5. doi: 10.1056/NEJM199212243272602. PMID: 1307234.

Rudick B, Ingles S, Chung K, Stanczyk F, Paulson R, Bendikson K. Characterizing the influence of vitamin D levels on IVF outcomes. Hum Reprod. 2012 Nov;27(11):3321-7. doi: 10.1093/humrep/des280. Epub 2012 Aug 21. PMID: 22914766.

https://www.thebump.com/a/vitamins-you-need-to-conceive

http://natural-fertility-info.com/multivitamin

 

 

 

 

 

 

Detoxing to increase your chances of getting (& staying) pregnant

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There are a bunch of toxins in our environment that have been proven to reduce our fertility and increase the chance of miscarriage. Yes, we can’t avoid all of them. Yes, our grandparents did OK without this knowledge. But they didn’t live with the multitude of endocrine disrupters that we now do. There are a few main offenders. Let’s focus on them. And the simple steps we can take to reduce our exposure.

 

BPA – stands for bisphenol A, an industrial chemical that has been used to make certain plastics and resins since the 1950s. BPA is a known endocrine disrupter. Which means that it messes with our hormones. Hormones that are essential for normal ovarian function, follicle maturation, ovulation and fertilisation. And for sperm production. These normal processes are complex, there are lots of ways that things can go wrong. BPA has been found to be more frequently detected in infertile women thus leading to hypothesize a possible effect of BPA on natural conception. In addition, in procedures of medically assisted reproduction (such as IVF/IUI), BPA exposure has been found to reduce estradiol levels during gonadotropin stimulation, number of retrieved oocytes, number of normally fertilized oocytes and implantation¹.

So, where do we start to reduce our BPA exposure? BPA reacts/ leaks from hard plastics when exposed to:

  • Liquid
  • Heat
  • Acid
  • UV light

So the main things to look at are:

  1. Drinking water. Get rid of your plastic drinking water bottle. Even if listed as BPA-free, other plastics probably contain other endocrine disrupters. We just don’t know about them yet. Best to go with glass or stainless steel.
  2. Boiling water. Swap your plastic kettle for a stainless steel one.
  3. Storing left-overs. Especially wet ones. Swap over your hard plastic food containers for glass or stainless steel ones. IKEA has some good glass ones with lids that don’t leak and stand the test of time.
  4. Swapping plastic colanders for stainless steel ones.
  5. Avoiding use of coffee machines with plastic components, using a stainless steel French press at home instead.
  6. Canned food. BPA is often found in the lining of tin cans. Reduce your use of canned food as much as possible. Ie. Buy passata in glass bottles rather than cans. I’m aware that somethings are only found in cans ie. Coconut milk so let’s focus on reduce, not eliminate.
  7. BPA is also found on printed receipts, such as receipts from EFTPOS transactions. So you can wash your hands after handling such receipts or try to avoid touching them often.

Interestingly, research has shown that folate-rich foods reduce the effects of BPA. The folate found in most supplements, doesn’t do the same thing. That may be because most supplements contain synthetic folic acid, whereas the folate present in fruits and vegetables is usually in the form of biologically active methylfolate or other forms that are readily converted to methylfolate. Folate-foods are berries, oranges, spinach, broccoli, cauliflower, kale, asparagus, avocado and lentils.

Even though high levels of BPA are linked to higher miscarriage risk. It is important to keep in mind that it is the highest BPA levels that are linked. To increase your odds of conceiving and preventing miscarriage, the main goal is simply to get out of that highest range; to lower your overall exposure rather than to avoid all possible sources of BPA.

Phthalates – Are also endocrine disrupters. Phthalates are found in many products made of plastics, but especially in synthetic fragrances. Such as:

  • Perfumed cosmetics/ moisturisers
  • Perfume
  • Hair spray
  • Scented fabric softener
  • Nail polish
  • Air fresheners

Before you freak out about all these products that you may use on the regular, remember it’s about reducing your exposure. Try to focus on one product at a time and swap it over for a natural, non-fragranced product. Maybe start with your body lotion/ moisturiser, as this covers a large part of your body. And when looking for alternatives, avoid items with fragrance listed in the ingredients. As these often contain Phthalates. And manufacturers can label products as phthalate-free but be aware – there is a labelling loophole in which the products may actually contain phthalates. It’s best to find products made from all natural ingredients or labelled fragrance-free. That way your reducing your exposure to other toxic chemicals such as parabens also.

New research indicates that the main way that Phthalates gets into our body’s is through food. In particular, fast food and highly processed food². One study suggests that simply making more meals at home is one of the most powerful ways to reduce exposure to the phthalates of greatest concern.

 

Have you already taken the above steps? Here’s some more you can do (only when you’re ready though, otherwise it can be overwhelming):

A provocative new study finds that women who have trouble getting pregnant are more likely to have high concentrations of certain non-stick chemical pollutants circulating in their blood than are those who become pregnant within the first month of trying. The suspect compounds — generally known as PFOA and PFOS —found in Teflon and Scotchguard products. 

Today, the chemicals are present on non-stick pans and in carpeting, upholstery and clothing that has been treated with stain-guard chemicals. They’ve also been used for years to treat popcorn bags and other packaging that might make contact with grease. Yet tests of these products show minimal release of PFOA and PFOS. Meanwhile, these compounds are showing up in the water entering municipal treatment plants long distances from manufacturing facilities — not to mention in animals and people around the globe. So what can we do?

  • Filter your drinking water
  • Install a shower or bath filter
  • Ditch your old non-stick pans for ones made of cast iron, stainless steel, pyrex glass baking dishes and/or ceramic non-stick cookware

Whether you are trying to conceive naturally, going through IVF or trying again after a miscarriage, it is worthwhile doing what you can to improve egg (& sperm) quality. It takes 3-5 months for an immature egg to develop into a mature egg ready for ovulation. So it is worth making positive changes three months before trying to conceive (or now if you’ve already started).

Remember, one step at a time. When I was trying to conceive, I decided to focus on a new project each month. That is, each time my period came and I got over the disappointment, I then focused on what new thing I could do next to improve my chances.

 

Written by:

Elaine HickmanDr Elaine Hickman

B.H.Sc.TCM (Acupuncture), Cert.Cl.Ac. (Beijing)

Elaine has trained and worked in various settings, both in Australia and China.  She has over 22 years experience in treating many health problems.  Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable.  Elaine has particular expertise in Women’s Health, Children’s Health, Family Medicine and Wellness promotion. She brings extra understanding and knowledge to the table having been through infertility herself.

Elaine is available Mondays & Tuesdays at Freedom Chinese Medicine in Ivanhoe, Melbourne or via video chat. Click here to book.

 

References

1. Pivonello, C., Muscogiuri, G., Nardone, A. et al. Bisphenol A: an emerging threat to female fertility. Reprod Biol Endocrinol 18, 22 (2020). https://doi.org/10.1186/s12958-019-0558-8

Bisphenol-A and Female Infertility: A Possible Role of Gene-Environment Interactions. Xiaona Huo, Dan Chen, Yonghua He, Wenting Zhu, Wei Zhou, and Jun Zhang. Int J Environ Res Public Health. 2015 Sep; 12(9): 11101–11116. Bisphenol-A and Female Infertility: A Possible Role of Gene-Environment Interactions

2. Koch HM, Lorber M, Christensen KL, Pälmke C, Koslitz S, Brüning T. Identifying sources of phthalate exposure with human biomonitoring: results of a 48h fasting study with urine collection and personal activity patterns. Int J Hyg Environ Health. 2013 Nov;216(6):672-81. doi: 10.1016/j.ijheh.2012.12.002. Epub 2013 Jan 18. PMID: 23333758.

Nonstick chemicals linked to infertility. Janet Raloff. 2009. 

Fei, C., . . . and J. Olsen. 2009. Maternal Levels of Perfluorinated Chemicals and Subfecundity. Human Reproduction 24(in press). DOI:10.1093/humrep/den490

Fei, C., . . . and J. Olsen. 2008. Prenatal Exposure to Perfluoroocanoate (PFOA) and Perfluorooctanesulfonate (PFOS) and Maternally Reported Developmental Milestones in Infancy. Environmental Health Perspectives 116(October):1391. [Go to]

Fei, C., . . . and J. Olsen. Perfluorinated Chemicals and Fetal Growth: A Study within the Danish National Birth Cohort. Environmental Health Perspectives 115(November):1677

 

 

Trouble-shooting Your Fertility Test Results

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When a woman or couple is trying to conceive, many tests may be done. It can be difficult to understand what these results mean. In my experience, most patients don’t understand them, even after seeing a fertility specialist. I think knowledge is power. And you wanna be empowered in your fertility journey right? So here is a basic outline of what tests may be done and what they indicate..

Usually when a woman tells her GP that she is trying to get pregnant, they’ll run a bunch of blood tests. The first ones are for STI’s and if the GP is thorough, they’ll include Iron, Vit D and a Thyroid study in the bloods.

Vitamin D is often low, so a good supplement is needed. If they are really low, it’s worth talking to a nutritional medicine practitioner for correct dosage of Vit D, such as Dr. Jessie Fayers at Freedom Chinese Medicine in Ivanhoe, Melbourne.

If you’ve been trying to conceive with no success for 12 months (or 6 months if you’re over 35), then other tests are done:

  1. Pelvic Ultrasound – Can show any structural issues, lining thickness and will give a AFC, antral follicle count. This is the number of maturing eggs visible. Usually visible on both sides. You add these together to get the total count.  The AFC is the single most important indicator of your follicular reserve – egg count. An AFC lower than 8 is indicator of a lower reserve. If this is you, try not to despair, there is much that can be done to improve egg quality (it only takes one!) and optimise follicular reserve. Contact us to discuss.

2. Base hormone tests. This is a blood test taken at Day 2 or 3 of your menstrual cycle (day 1 is counted as the first day of  flow- not spotting). Your base hormones should include oestradiol, progesterone, prolactin, testosterone, FSH and LH. These are usually within normal range.

3. Progesterone tests are often overlooked but well worth doing. This is another blood test which should be taken 7 days after your usual ovulation time (if you know it). Often on Day 21, but if you ovulate late or early, this test should be done accordingly, ie. bloods taken on Day 17 if you ovulate on Day 10. The most thorough way to test progesterone is to take two more blood samples every second day after the first. That is, Day 21, 23 and 25. Seem excessive?

I can’t tell you how many women I’ve seen in 22 years of private practice, who have had trouble conceiving or keep miscarrying because of low progesterone. It’s a simple test, and often a simple fix.

12 days of sufficient progesterone levels are necessary to support implantation of a fertilised embryo. So, if you tend to have short cycles, it’s worth working out when you ovulate (via urine test, cervical mucous, BBT, bloods or u/sound). To ensure that there is at least 12 days between when you ovulate and when you bleed.

4. AMH

If your over 35 or if your pelvic ultrasound showed a low AFC, another blood test will be recommended; an AMH test.  This measures a hormone related to your egg count/ follicular reserve. It’s a fairly new test which is only really useful to indicate potential response to IVF and/ or how far you are from menopause.

The graph below shows the change in normal AMH range with age.  The breadth and value of this range reduces with age, which reflects the diminishing ovarian reserve.

AMH Ovarian Reserve Graph V1

However, age is not everything! When I had my AMH tested at 36yo it was 6, at 40 it was 2. Yes, I’ve felt the anguish, worry and tears. I went on to conceive naturally at 41yo. Yes I did a lot of work to improve my health, nutrition & fertility. You can too. Drop me a line to hear what I did and get a fertility plan tailored to you.

There are no guarantees of course, but there is the satisfaction that comes from knowing you’re doing what you can to improve your chances. Here’s me & my healthy daughter:

 

5. Semen analysis for him (if there is one).

Been told that his semen is AOK? Do you know that the levels for “normal sperm” have been lowered dramatically in the last 30 years. Now, this doesn’t matter if your going for IVF/ ICSI. However, if you’re trying to conceive naturally or via IUI, read on..

In 1987, the normal levels for sperm morphology, that is sperm shape (- one head, one tail or two heads, missing tail) was 50%. Now it is at 3%. That is, it is considered normal for 97% of the sperm to be misshapen. Once again, this doesn’t matter with IVF as the healthy sperm can be selected. But if not, your partner/ donor’s sperm should be above 15% normal to have a decent chance of natural conception.

Morphology is considered the most significant semen parameter. Research shows that the percent of morphologically normal sperm are significant predictors of time to pregnancy. Even independent of sperm concentration.1

I hope this helps navigate some of those fertility tests. Of course, they can be more complex if you have PCO or endometriosis. Wherever you’re at, we are experienced in helping every step of the way.

Written by

Dr Elaine Hickman

B.H.Sc.TCM (Acupuncture), Cert.Cl.Ac. (Beijing)

Elaine has trained and worked in various settings, both in Australia and China.  She has over 22 years experience in treating many health problems.  Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable.  Elaine has particular expertise in Women’s Health, Children’s Health, Family Medicine and Wellness promotion. She brings extra understanding and knowledge to the table having been through infertility herself.

 

Elaine is available

Monday & Tuesday
Call (03) 9486 5966

Book Your Appointment TODAY

 

5 Ways to Deal with Rage

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Some of us are raging internally at the moment. Mainly due to this prolonged lock down. I get it. But how can we constructively deal with our anger? It’s best to express it. Let it out. Check out these 5 tips:

  1. Do more vigorous exercise than usual. Pound the pavement. Pull out some tough weeds. Try not to hurt yourself of course! The endorphins can really help.

2. Punch a pillow, a punching bag or similar. Not the cat! Listen to some punk music first if you really want to get into it 🙂

3. Scream. So simple. Vocalising rage & anger (ideally not at someone else) can really help.  I’m thinking screaming whilst walking in the park alone might wake up some people – in a good way:)

4. Create. Depict your anger on canvas. Write to your local member of parliament. Write for yourself. Do some pottery. Create whatever you like. Expressing anger in any way is better than keeping it inside us.

5. Laugh.  Use humor to release tension. Watch some dark comedy. It can diffuse the anger. Help you realise that it’s temporary. Like all of our feelings..

Stay sane, if you can..

 

Written by Dr. Elaine Hickman

Elaine has trained and worked in various settings, both in Australia and China.  She has over 20 years experience in treating many health problems.  Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable.  Elaine has particular expertise in Women’s Health, Children’s Health, Family Medicine and Wellness promotion.

Elaine is available

Mondays & Tuesdays
Call (03) 9486 5966

Book Your Appointment TODAY

COVID Vax Prep Tips

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Preparation tips for everyone who plans to get the COVID-19 Vaccine

  1. The night before your appointment, make sure to get a good night’s sleep—it will help your immune system work to its fullest potential. If you have a choice, get the vaccine on a day before you have time off from work so you can rest the following day also.  If your appointment is around a mealtime, you should also eat beforehand and drink water—don’t go to your appointment hungry or thirsty.

2.   Make sure your stools are moving regularly. If not, they can’t cleanse and detox the body.

3.   Eat a clean diet the days leading up to the vaccine. Try to avoid refined sugars and artificial sweeteners as these can cause inflammation.

4.  Do not take the vaccine if you are actively sick.

 

 

 

 

5. Take supplements:

Vit D

Vit C

Probiotics

+

Glutathione or N-Acetyl Cysteine (NAC)

Glutathione acts as an important antioxidant in your body by combating free radicals (molecules that can damage your body’s cells). Glutathione and NAC play an important role in many reactions in your body as they help you detox chemicals from drugs and pollutants as well as the ones your body creates naturally. Glutathione and NAC also help make DNA, support enzyme production and increase immune function. Although there is no thimerosal or other preservatives in the Pfizer or Moderna vaccine, the oxidative load of the replication of the COVID 19 virus itself is enough to warrant detoxification support. There are also many studies confirming that the use of glutathione and NAC decrease the harmful symptoms of COVID 19 making it in your best interest to take these as soon as possible up to four weeks after your final vaccination.

We have all of the above supplements at Freedom Chinese Medicine in Ivanhoe, Melbourne.

 

Written by:

Dr Elaine Hickman

B.H.Sc.TCM (Acupuncture), Cert.Cl.Ac. (Beijing)

Elaine has trained and worked in various settings, both in Australia and China.  She has over 20 years experience in treating many health problems.  Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable.  Elaine’s acupuncture treatments are gentle, powerful, amazingly relaxing and incorporate Japanese & Chinese techniques, as well as Medical Qi Gong if appropriate.

She runs a private practice in Ivanhoe and is the trusted family physician of many. Elaine is a registered Doctor of Traditional Chinese Medicine (TCM). She completed a Bachelor of Health Science – TCM, majoring in Acupuncture, and a hospital internship in China in 1998. Elaine is the Principal Practitioner at Freedom Chinese Medicine, managing a dedicated team of practitioners & staff, and supervises many TCM students in clinical training. Elaine’s passion for Chinese Medicine has her regularly furthering her education, Qi Gong training and sharing knowledge.

20 ways to improve your health for under $20

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There are many simple yet powerful ways that we can improve our health and vitality. Ways in which we can avoid chronic fatigue or adrenal fatigue. What gives us energy and what takes it away? This question is worth asking ourselves.

I believe that health care & wellness should be accessible to everybody, regardless of their income.  That is why I founded our Community Acupuncture facility at Freedom Chinese Medicine. And that is part of the inspiration for this piece; 20 ways to improve your health for under $20.

1. Set yourself up for better sleep. A solid 4+ hour block of sleep is super important for our health. This is when we get into Delta wave brain activity. Many of us don’t wind down sufficiently before getting into bed. Then we wonder why we can’t fall asleep. I recently heard a good analogy. We should approach falling asleep like landing a plane, a slow and steady descent is ideal. Not a crash landing. This means winding down our nervous system activity 1-2 hours before going to sleep. Winding down could involve reading (not on a device with blue light though), having a bath or shower, meditating, stretching, listening to relaxing music. Whatever works for you.

2. Walk or ride to work. Even part of the way. You’ll benefit from being outdoors, yes even in Winter. And get the benefits of the exercise. You might even save on petrol money.

3. Buy an organic grocery item. Or two. Yes it’s worth it.

4. Drink at least 1-2 litres of water daily. Have a drink bottle nearby to remind you.

5. Use a heat pack for tight neck & shoulder muscles. Simple, but effective.

6. Learn some yoga, tai chi or qi gong exercises. The combination of movement, breath & meditation is a trifecta for health & healing. Yes there are still classes around for under $20.

7. Turn your Wifi off at night. So simple. Do you really need the EMF exposure overnight?

8. Have a device curfew. So many of us have got into the habit of using our devices in the evening. The exposure to this bright light, especially blue wavelengths have serious implications for our health. At night, light throws the body’s biological clock – the circadian rhythm- out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease, and obesity.¹

 

9. Stretch.

Do as the dogs & cats do.

Do a simple stretch when you wake up.

No special training needed.

Stop if it hurts.

10. Get an alarm clock so you don’t need to sleep next to your mobile phone or tablet.

11. Grow your own sprouts or micro greens. From the comfort of your own kitchen. Mung beans, Alfalfa, Broccoli and or Pea Shoots. Excellent to add to sandwiches and salads. Have you noticed how popular microgreens have become with chefs? Packed full of vitamins and minerals, sprouts are ready to eat in just a few days. You don’t need a garden to grow sprouts, just a window sill and a glass jar. Here’s a link for some simple instructions & supplies.

12. Don’t eat big, late dinners. Not good for your sleep or your waistline. Or your blood sugar levels. It can take some planning if you until work late. But you can do it. I did.

13. Laugh. Even if you don’t think it’s funny. Heard of laughter clubs? Laughing has lots of health benefits. Check out some comedy on Youtube if it helps.

14. Forgive. Not always easy, but so worth it. Do it for yourself. Your grudge won’t effect their life, but it will effect yours. In many ways. So set yourself free.

15. Count your blessings. So simple. Try it for 7 days. At the end of each day, pick 3 things that you are thankful for. It could be as simple as the ability to see, smell or hear. It could be that you have a roof over your head in Wintertime. Just pick 3 and try it for 7 days. See how you feel.

16. Drink lemon juice in warm water first thing in the morning. It will alkalise your gut, gently wake up your liver & gall bladder. The simplest detox regime. All you need is 1-2 teaspoons of fresh lemon juice. Some cold water (filtered ideally). And some hot water (boiled ideally). Down the hatch on an empty stomach first thing in the morning. I suggest for 3 months max at any one time.

17. Grown your own leafy greens. It is cheap and easy. All you need is a sunny spot, a pot (with some organic potting mix) and some seeds or seedlings. Or a garden bed in a sunny spot, with some organic organic compost or manure. All do-able for under $20. In Melbourne, you can grow bok choy, lettuce or tatsoi all year round. Simply water it well twice per week (if it hasn’t rained) and enjoy watching it grow.

18. Cook at home. This could actually save you $20! Apart from the benefits of knowing what’s in your food and where it has come from (hopefully). Our digestive system also benefits if we smell our food before we ingest it.

19. Reduce your intake of refined sugar. Avoid the white stuff. Read the labels. Want some more evidence on the adverse health effects of refined sugar on obesity, tooth decay & diabetes? Here you go.

20. Have at least 5 minutes downtime per day. Every day. This is your time to relax. No phones, no demands, no interruptions. Even the busiest family or workplace can cope without you for 5 minutes. Just shut the door and have some ME time. You could listen to music, stretch, meditate or just be! It’s easier than you think. Give it a go.

References

1. Health.harvard.edu

 

Written by:

Dr Elaine Hickman

B.H.Sc.TCM (Acupuncture), Cert.Cl.Ac. (Beijing)

Elaine has trained and worked in various settings, both in Australia and China.  She has over 20 years experience in treating many health problems.  Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable.  Elaine’s acupuncture treatments are gentle, powerful, amazingly relaxing and incorporate Japanese & Chinese techniques, as well as Medical Qi Gong if appropriate.

She runs a private practice in Ivanhoe and is the trusted family physician of many. Elaine is a registered Doctor of Traditional Chinese Medicine (TCM). She completed a Bachelor of Health Science – TCM, majoring in Acupuncture, and a hospital internship in China in 1998. Elaine is the Principal Practitioner at Freedom Chinese Medicine, managing a dedicated team of practitioners & staff, and supervises many TCM students in clinical training. Elaine’s passion for Chinese Medicine has her regularly furthering her education, Qi Gong training and sharing knowledge.

9 ways to recover from a cold

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Suffering with a sore throat? Dealing with a congested, heavy head? We understand that it’s not fun.  Here are some ways to help you recover quicker:

1. Get more sleep & rest – simple right? Not always I know, but you’ll get back to full functioning quicker if you rest well.

2. Drink 2 litres of water daily when you’re sick. Increased water intake can help reduce nasal symptoms by flushing/diluting mucous and histamine. Water is also needed for metabolic processes that can increase with fever.

3. Try to keep your temperature stable. Not easy with our heated buildings. But you can dress warmly for outside and take off layers when in a heated room. Avoid overdressing in bed.

4. Reach for the salt water. If you have a sore throat, a simple saline gargle can help. And if you have blocked sinuses, regular saline rinsing (ie. A saline nasal spray like Fess) can help.

5. Inhalation can also clear congestion. Whether it’s the head over a bucket of steam variety. Adding some Peppermint or Eucalyptus oil to a hot shower, or your pillow case. Inhaling Vicks, Tiger Balm, or Woodlock Liniment can also help.

6. For a dry, irritated cough, taking honey can help. Raw, Organic honey is best as it has more anti-bacterial potency.

7. Apply white Tiger Balm. The Vicks of the East – without the petroleum products. Apply to your temples for a headache, under your nose to clear your nasal passages. Apply to your chest for a cough.

8. If you have a fever below 38ºC, don’t suppress it by taking Panadol or similar. A fever is your body’s way of fighting any invading microorganisms. A fever stimulates your immune system into producing more white blood cells, antibodies, and a protein called interferon, all of which work to protect your body against harmful microorganisms. By raising your body’s temperature a few degrees, a fever makes it harder for invading bacteria and viruses to survive and flourish. The higher your core body temperature is, the harder it is for harmful microorganisms to survive in your body. Click here for more info.

9. For Sinusitis or a headache with a cold, press on Acupoints Colon 20, Colon 4 (Li4) & Gall Bladder 20.

Col 20

GB 20

 

 

Haven’t got sick? Great. Here‘s some tips on how to keep your immune system robust. Prevention is better than cure right?

Written by Dr. Elaine Hickman

B.H.Sc. TCM (Acupuncture), Cert.Cl.Ac (Beijing)
Registered Doctor of Traditional Chinese Medicine

@ Freedom Chinese Medicine
Email: Elaine@freedomchinesemedicine.com
https://www.facebook.com/freedomchinesemedicine

 

 

 

11 ways to boost immunity

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immunity

Now is the time to boost your immune system.  There are plenty of respiratory infections in circulation and your best defence is a robust immune system.

Here are 12 simple things you can do to boost your immunity:

  • Get sufficient exercise; which is minimum 150 minutes weekly for most adults. Find something you enjoy and do it regularly, starting with 15 minutes can help.
  • Reduce your stress levels; even taking 5 minutes each day to do something that relaxes you will help. It could be listening to music, reading a book, having a bath, playing a guided meditation, stretching, watching the world go by.. whatever works for you. It’s best during this time to disengage from the phone, screen and any demands. It’s only 5 minutes remember.. 
  • Do breathing exercises; simple breathing awareness for 5 minutes daily will do. Qi Gong or Yoga exercises are even better.
  • Avoid eating refined sugar; use natural sweeteners like stevia if it helps. 
  • Don’t smoke. Sing out if you need help with this. Dr. Daniel Gibbs at Freedom Chinese Medicine is particularly experienced with smoking cessation treatments. 
  • Maintain a healthy weight.
  • Eat a diet high in fruits and vegetables.
  • Take liquid Panax Ginseng. 
  • Take a high potency Vitamin C supplement
  • Take our Defence Plus or Resistance Formula. They contain astragalus, codonopsis and lots of other herbal goodies which have a strong immune strengthening function. Available in capsule, pill or granulated form. 

(The above products are available at Freedom Chinese Medicine)

 

Written by:

Dr. Elaine Hickman

B.H.Sc. TCM (Acupuncture), Cert.Cl.Ac (Beijing)
Registered Doctor of Traditional Chinese Medicine

Freedom Chinese Medicine
27 Ivanhoe Pde
Ivanhoe VIC 3079
Ph. 03) 9486 5966

Email: reception@freedomchinesemedicine.com
https://www.facebook.com/freedomchinesemedicine

 

 

Reference

Published online 2015 Aug 5. doi:  10.1155/2015/260620

 

 

 

15 Ways to stay sane & well during lockdown

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It can  be challenging to be in lock down. To be isolated. We understand why it’s important, but how can we do it without losing our minds or our physical health? Whether you’re working from home or not. It’s all too easy and tempting to hit the sugar-rich comfort food. Or the alcohol. Whatever your pleasure.

.. But staying well can be done. And that’s exactly what you need to do during this time. Stay as well as you possibly can. We all know now how to avoid our exposure to COVID-19. But what about the bigger picture? How do we not gain weight? How do we avoid being consumed by COVID news & memes..? How can we boost our immune system? Here’s some ideas:

  1. Swap your commute time (if you don’t do it anymore) for a health promoting activity that you enjoy. ie. meditation/ yoga/ exercise / stretch.
  2. Wake up early at sunrise or soon after & get exposure to sunlight. Your melatonin and cortisol levels will thank you for it.
  3. Have a siesta if possible in your household. 20 minutes has been shown to be the optimal time for ultimate refreshment:)
  4. Limit screen time. This is a big one. Most of us know that screen time has a negative impact on our mental health. But there’s so much to read right now hey? I suggest you set limits. Schedule yourself non-screen time doing something else pleasurable. The phone screen time reminders are all too easy to discard. Try an alarm on your phone that is more annoying perhaps. Or simply decide your going to put the screen down 1-2 hours before bedtime. And stick to it.
  5. Then choose your screen time wisely. Excluding any work, I suggest that other screen time is best focused on giving you a sense of community. Connecting with groups of like-minded people. Chatting to friends and family. Rising above the physical barriers of isolation.

  1. 6. Avoid increasing your food intake or bad food intake. It’s all too easy and can be a slippery slope. Before you know it you’ve gained 2 kg, then might feel depressed about it, emotional eat and gain more. It’s a common scenario. Understandable in these times. But, in these times we need to be as well as possible. Gaining weight or eating poorly is going to hinder your health. Most of us have a unique opportunity at the moment to give more time to our health. More time to food planning, trying new recipes, exercising. Embrace that as much as you can.

7. Plan at least a few meals per week. It reduces fresh food waste and gives you some structure. Try at least 1 new recipe a week.

8. Find a new daily rhythm as soon as you can. Including waking time, meal times, work & play. The new rhythm will shorten the period of transitional stress that most of us are facing right now. The stress of adapting to a big change.

9. Open your windows to let fresh air circulate through the house every day.

10. Consider buying an air purifier. One with a HEPA filter which eliminates bacteria and viruses from the air.

11. Gargle with salt water. Coronavirus cells have been found to accumulate in the throat before causing an infection. Wash those nasties out! Gargling every night before bed is simple and inexpensive.

 

12. Maybe set a health goal for the next 4 weeks. Only if it doesn’t cause major stress. Make it a SMART goal. An achievable one. It might be as simple as flossing your teeth every day. Eating dark leafy greens every day. Or doing some muscle building exercises. Or meditating for 5 mins daily.

13. Do something you’ve always wanted to do but never found the time. Painting on canvas? Growing some herbs or vegetables? Learning a language maybe. Knitting? Whatever your heart desires..

14. Laugh it up. Can laughter really boost your immune system? Results of some studies suggest it can. In a study of healthy males, watching a funny movie boosted natural killer cell activity while watching an emotionally neutral movie did not. Belly laughs feel great. They can’t hurt and they might help boost your immune system and reduce the likelihood of illness.

15. Focus on what you can do rather than what you cannot. Remember that it’s only temporary. Try to see the opportunity to live differently.

 

 

Written by Dr. Elaine Hickman

 

 

Elaine has trained and worked in various settings, both in Australia and China.  She has over 20 years experience in treating many health problems.  Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable.  Elaine has particular expertise in Women’s Health, Children’s Health, Family Medicine and Wellness promotion.

Elaine is available

Tuesday, Wednesday, Friday & Saturday
Call (03) 9486 5966

Book Your Appointment TODAY
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