The Most Important Nutrients for Fertility

In Priming the Bump, my 14-day fertility prep program, meals are tailored to include nutrients that are known to improve fertility: Protein; Vitamins A, B, C, D, and E; Zinc & Selenium; carnitine & arginine; omega-3 fatty acids; probiotic foods, and antioxidants. 

Want to know exactly how these fertility super-nutrients support your reproductive system? Here is the rundown:

Vitamins

• Vitamin A: Necessary for the production of estrogen, progesterone & testosterone. Vitamin A also protects against environmental toxins & aids sperm production.
• B-vitamins (especially folate & B12): Folate is crucial upon conception and many women are deficient. B vitamins (especially folate & B12) are responsible for protecting the DNA within sperm.
• Choline: Choline is usually grouped with the B-complex vitamins. It is critical for brain & nervous system development.
• Vitamin C: Vitamin C improves all semen variables. Vitamin C deficiency has been linked to declines in sperm count, motility and vitality and to an upswing in abnormal sperm.
• Vitamin D: Balances Vitamin A, supports the production of estrogen in men & women, and can help correct PCOS. Infertility is associated w/ low levels of D.
• Vitamin E: A powerful tool to improve male & female fertility, Vitamin E also increases male potency, regulates menstrual flows, and may prevent miscarriage.

Antioxidants
Antioxidants are essential for everyone during this age of high free radical damage, but they're especially important for anyone struggling with fertility. They help protect your delicate reproductive cells and systems from oxidation and degeneration. In fact, high antioxidant intake is known to improve fertility. Antioxidant consumption is associated with an increase in pregnancy rates, and it may also aid fertility in older women.

Many nutrients have antioxidant capabilities, but some of the most potent antioxidants are Vitamins A, C, and E, Selenium and Zinc.

Minerals

• Selenium: Selenium is considered essential for male fertility because of its role in testosterone synthesis, normal sperm maturation, and sperm motility.
• Zinc: Another critical mineral for male sexual function, Zn is involved in virtually every aspect of male reproduction. But it's not just for men. Zinc is also required for estrogen, progesterone & sperm production. Impotence, infertility or sterility can occur from Zn deficiency, and deficiency during pregnancy can cause birth defects.
• Bone broth contains minerals like calcium. It also supplies nutrients that help build healthy cartilage, detoxify, and heal the digestive tract. It's an excellent tonic for immunity as well as development.

Brazil nuts are an excellent food source of Selenium, and oysters are the best dietary source of Zinc. It's no wonder oysters are considered an aphrodisiac!

Protein

• Clean protein: Reproductive hormones are made from proteins, some of which are only obtainable through diet (aka "essential"). Protein also provides a feeling of satiety that helps us stay on track and avoid a doughnut binge.
• Carnitine: Carnitine is an amino acid - one of protein's building blocks. Low carnitine levels may be indicative of infertility. Carnitine can help men improve their sperm count & motility. It also provides energy to testicles and sperm.
• Arginine: An amino acid that is essential for sperm formation. Arginine can strengthen sperm count & motility. It can also improve fertilization rates in women who had previously failed IVF.

Fat

• High-fat dairy products: Studies show that high-fat dairy reduces the risk of infertility due to lack of ovulation by more than 50% in contrast to low-fat dairy foods, which can actually reduce the risk of successful conception.
• Omega-3 fatty acids: Sperm motility directly correlates with omega-3 fatty acid levels, especially DHA. Too few omega-3 fatty acids in relation to omega-6 fatty acids can decrease sperm concentration, motility & morphology. Plus, omega-3s are crucial for baby's brain development.

Probiotics

• Probiotic foods: Changes in vaginal flora & subsequent genital & intrauterine infections have been linked to reproductive failure. Probiotic foods help restore bacterial balance. In addition, since probiotics help us digest & assimilate food, they help ensure that the body can use all the nutrients we eat. Probiotics can also detoxify & strengthen the immune system, which is especially important during the early stages of pregnancy.

Now that you know which nutrients are important for fertility (and why), you can begin to choose foods that supply these nutrients and begin boosting your fertility naturally.

What to Look For in a Prenatal Multivitamin

Original photo by Melissa Ramirez

This is one of the first things I work on with my perinatal clients, as it’s often overlooked. Many doctors don’t specify what kinds of nutrients are necessary to supplement, which forms of these nutrients are most absorbable, or the recommended dosage of each. 

Supplements are unregulated, and can vary wildly in terms of their content, so it’s important to ensure you’re getting high-quality, bioavailable nutrients so that you’re not wasting your money.

In addition, many of my clients get incorrect information about what they need during this unique time in their lives. For example, contrary to popular belief, the RDA for calcium does not increase during pregnancy, but stays constant at 1,000mg for all women aged 19-30, regardless of whether they are pregnant or lactating.

It’s also important to note that the Recommended Daily Allowance (RDA) is not necessarily what you think it is. The Recommended Daily Allowance is defined as “the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people.” 

What this means is that the RDA isn’t necessarily what’s recommended for optimal health; it’s more like the minimum recommended for your body to function properly. A separate chart, Upper Tolerable Limits (UL), notes the “maximum daily intake unlikely to cause adverse health effects.”

Of course, theoretically, we should be able to get all our nutrition from our food. And if you’re eating lots of clean, whole foods like organic vegetables and pastured meats, a supplement may feel redundant. However, I still recommend that all my perinatal clients take one (see why here).

That said, the healthier you eat, the more flexibility you may have in terms of the dosage of your supplement (perhaps you may feel safe taking half the recommended dose).

With that in mind, here is my guide to ingredients and dosages, as well as a recommendation for my favorite prenatal supplement (and where to buy it).


B-complex

Perhaps the single most important nutrient for moms-to-be, folate requirements nearly double when you become pregnant1. Supplementation pre-conception prevents spina bifida2 and, potentially, autism3. For this reason, it’s important to start taking a supplement well before you get pregnant.

However, there are some very important distinctions between the natural form of Vitamin B9 (folate) and the synthetic form that’s commonly found in fortified foods & supplements (folic acid). Up to 50% of the population has a genetic mutation preventing them from metabolizing folic acid. In addition, folic acid has been associated with cancer, maternal infection, and abnormally slow fetal heart rate (4). Therefore, you must look for the L-5-MTHF form.

(The USDA alludes to this differentiation in their table of Tolerable Upper Intake Levels. A note at the bottom of the table explains that the UL for folate only applies to synthetic forms “obtained from supplements, fortified foods, or a combination of the two.”)

If you’d like to get more folate from your food, you can add more green leafy vegetables, black-eyed peas, brewer’s yeast, liver, and beans to your diet.

Supplementing with folate can obscure a B12 deficiency, so if you’re going to take folate, I highly recommend supplementing with B12 as well. Look for the methylcobalamin form, which is more easily absorbed and used than the cyanocobalamin form. In foods, Vitamin B12 is only found in animal products.

B-vitamins work in concert with one another, and the Daily Recommended Intakes for almost all of them rise during pregnancy, so the best option is to choose a multivitamin that provides all of them together.

In terms of dosages, B vitamins are water soluble, which means that they flow easily throughout the body. Most B vitamins do not have an upper limit due to lack of evidence of adverse health effects.

Insufficient B vitamins may be associated with morning sickness, so supplementing may help alleviate symptoms.

B-vitamin food sources include nutritional yeast, yogurt, peanuts, and organ meats.


Magnesium

The Recommended Daily Allowance for magnesium increases to 350mg per day when you’re pregnant, depending on your age (if you’re over 30, you require 360mg). Look for a chelated form, such as magnesium citrate or glycinate.

Magnesium helps build & repair tissues and is necessary for protein formation & cellular replication. Deficiency is associated with preeclampsia and poor fetal growth. Excess calcium intake can also reduce the absorption of magnesium, since they are mineral partners that need to be balanced1.

To increase magnesium in your diet, eat pumpkin seeds, sea vegetables, almonds, cashews, brewer’s yeast, and leafy greens.


Zinc

Zinc is an antioxidant mineral and is important for protein & DNA synthesis. Deficiency is associated with miscarriage and low birth weight.

Food sources include oysters, steak, and pumpkin seeds.

The RDA for Zn increases from 8mg to 11mg when you’re pregnant. In supplements, look for chelated zinc, such as zinc glycinate, zinc picolinate, and zinc citrate.

Zinc’s mineral partner is copper, so they must be in balance. Therefore, it is often recommended to take supplemental copper (at a ratio of 1 to 10) if you take supplemental zinc4. The RDA for copper increases to 1000mcg/day when you’re pregnant, so that's another good reason to look for copper in your prenatal multi.


Selenium

Selenium is a powerful antioxidant that can be found naturally in Brazil nuts. The RDA increases from 55mcg to 60mcg during pregnancy.

When it comes to minerals, chelated forms are often the best, so look for something ending in -ate, such as selenium glycinate or aspartate.


Chromium:

The Adequate Intake (AI) for chromium rises from 25 to 30 mcg/day when you’re pregnant. While the RDAs for some other trace minerals also increase during pregnancy (like molybdenum and manganese), chromium is the only one that you may not be able to get sufficiently from your diet. Therefore, selecting a multivitamin that includes chromium is a good idea.


Vitamin A

Vitamin A is tricky. Vitamin A deficiency can cause maternal death5, but excessive amounts are not easily excreted and can cause birth defects6. Therefore, getting just the right amount is crucial.

Whole foods are by far the best way to get your daily requirements of Vitamin A, as it’s less likely that you will consume toxic levels of Vitamin A through your diet. In addition, the natural forms of Vitamin A found in foods are more likely to be safe than synthetic versions found in some supplements.

Carotenoids, the plant-based precursors to Vitamin A, are water soluble and do not cause Vitamin A toxicity. For this reason, when it comes to your supplement, mixed carotenoids are the best choice to avoid toxicity. The RDA for Vitamin A rises from 700 to 770 mcg/day when you’re pregnant.

Beta carotene, the best known carotenoid, is found in orange plant foods like sweet potatoes and carrots, as well as dark green leafy vegetables like spinach and lettuce.

However, carotenoids can be problematic, as not all beta carotene is converted into Vitamin A7. In addition, it appears that some people aren’t good at converting any beta carotene into Vitamin A8. Mixed carotenoids are a better choice, but they are still not as bioavailable as preformed Vitamin A, because they require conversion.

Preformed Vitamin A is found in animal foods like liver, fish oils, milk, eggs, and butter. Adding these foods to your diet in moderation - along with your orange veggies and a supplement containing mixed carotenoids - is what I recommend in order to reach a healthy Vitamin A intake.


Vitamin C

The RDA for Vitamin C increases to 85mg/day when you’re pregnant. Vitamin C is another great antioxidant, and it’s water soluble so toxic buildup is unlikely. That said, excessive amounts of Vitamin C (> 2,000mg/day) “may contribute to the formation of kidney stones, as well as cause severe diarrhea, nausea, and gastritis”9.

While most of us think of citrus fruits when we think of Vitamin C food sources, bell peppers, broccoli, and brussels sprouts have even higher concentrations of Vitamin C.


Omega-3 fatty acids

There is no recommended daily amount for these nutrients, but studies show that they are crucial for baby’s health. Most experts recommend intake of 400-650mg DHA and 650-1200mg EPA11. You can get this through eating fish, or you can take a purified supplement like OmegaGenics or OmegAvail, both available in my store.


A word about iron

Iron requirements rise from 18mg to 27mg per day during pregnancy, as it’s required for the production of red blood cells and DNA. Even slight iron deficiency can lead to learning disabilities in your developing child.

However, iron is not easily excreted, and can contribute to free radical activity. For this reason, I don’t recommend supplementing with iron unless your doctor deems it medically necessary. Instead, try to get heme iron (the most efficiently absorbed type) from animal food sources like clams, steak, shrimp, turkey, and chicken. Lentils are a good non-heme iron source for vegetarians.


A word about iodine

Iodine deficiency used to be a problem in the US, and was largely rectified by iodizing salt. Nowadays, supplementation isn’t usually necessary, and due to complexities surrounding the effects of iodine intake, it also usually isn’t recommended.

That said, when you’re pregnant, your RDA for iodine rises from 150 to 220mcg/day, so you do need to be aware of your intake.

In addition to iodized salt, the ocean is an excellent source of iodine, so sea vegetables and seafoods are a great way to get iodine through your diet. Dairy products are also a good way to get sufficient iodine through your diet.


A word about Vitamin D

The RDA for Vitamin D doesn’t increase during pregnancy, but since deficiency is common, it’s often included in multivitamins. Look for the cholecalciferol form (D3), as D2 isn’t nearly as absorbable or beneficial10.


A word about Vitamin E

Your need for Vitamin E doesn’t increase when you’re pregnant, but most multivitamins include it in some form nonetheless. The best form is mixed tocopherols, although I rarely see that in supplements.

1. Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. New York: Atria.
2. http://en.wikipedia.org/wiki/Spina_bifida
3. http://www.ncbi.nlm.nih.gov/pubmed/22648721
4. http://www.drweil.com/drw/u/ART02871/copper.html
5. http://www.who.int/nutrition/topics/vad/en/
6. http://www.teratology.org/pubs/vitamina.htm
7. http://www.ncbi.nlm.nih.gov/pubmed/12001013
8. http://ajcn.nutrition.org/content/75/5/900.long
9. http://www.drweil.com/drw/u/ART02811/facts-on-vitamin-c
10. http://ajcn.nutrition.org/content/84/4/694.full
11. Hudson, T. (2008). Women’s Encyclopedia of Natural Medicine. McGraw Hill: New York.

Low Progesterone? Do This.

Photo by Liz West

Progesterone works in partnership with estrogen throughout a woman’s cycle to prepare the uterus for conception. Estrogen is the dominant hormone during the first part of a woman’s cycle (the follicular phase), while progesterone is the dominant hormone during the last part (the luteal phase). The two hormones must be in balance to achieve optimal health.

If you’ve been charting your cycles, you can see where progesterone takes over - it’s responsible for the rise in your temperature.

Not sure if you have low progesterone? Check out Katie Singer’s book The Garden of Fertility for tips on how to read your charts to find out whether they might indicate low progesterone levels.

Low progesterone is quite common. It’s actually not surprising when you consider that estrogenic compounds are everywhere nowadays - in our environment, food, plastics, personal care products, and more. And the higher estrogen is, the more progesterone we need to be in balance.

If you’d like to avoid synthetic progesterone shots & creams, there are some natural alternatives you can try to boost your progesterone level (and/or reduce your estrogen level):

• Cut out dairy. One Harvard scientist & physician found that dairy accounts for 60-80% of estrogens consumed!
• Go organic. Minimizing pesticides and hormones in your food can help avoid estrogen overload.
• Eliminate other estrogenic compounds. Stop eating phytoestrogens like soy (click here for food sources), and stop using plastics and personal care products that could leach xenoestrogens (click here to find out where they’re lurking and how to avoid them).
• Stop eating sugar and refined carbohydrates. Consumption of refined carbohydrates can indirectly exhaust your adrenals, suppressing progesterone1.

If further supplementation is required, you might ask your doctor about natural or bio-identical progesterone from a compounding pharmacy.

1. Singer, K. (2004). The Garden of Fertility. New York: Avery.

Kale, White Bean & Brown Rice Bowl

As most of you know by now, I'm mildly obsessed with 101cookbooks.com. Every recipe is delicious, and the presentation is documented so artistically - I just love it.

Most of her recipes are pretty easy, but I usually either try to figure out ways to simplify them further.

This is an example of one of her pretty easy recipes made even easier. Another thing I love to do whenever possible is make things in bulk and then dress up the leftovers - this is a perfect recipe for that.

Kale, White Bean, and Brown Rice Bowl

Inspired by 101Cookbooks' Kale Rice Bowl recipe

4 c. cooked brown rice (I love the frying pan method - cuts cooking time in half!)
1 can white cannelini beans, rinsed (I like Eden Organics - their cans are BPA-free)
1 bunch organic lacinato/dino kale, washed & chopped
4 pastured eggs
raw sheep- or goat-milk feta
extra-virgin olive oil
jalapeno flakes

Heat large skillet over medium-high heat. Add a generous pour of olive oil - enough to coat the pan. Add beans and saute until lightly browned. Add kale and stir until bright and wilted. Transfer kale & bean mixture to bowl. Add rice and stir to combine. Crumble feta into the mixture and stir to combine.

In a small pan, heat about 2 inches of filtered water until steaming but not bubbly. Carefully crack an egg into a ramekin and gently pour into the hot water. Repeat with remaining eggs. Cook for a few minutes - when whites are set, poach another minute or so and remove eggs with a slotted spoon.

Divide rice mixture onto 4 plates and drizzle with olive oil. Top each portion with a poached egg and sprinkle with jalapeno flakes. Mangia!

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Smoothies for Everyone!

My first green smoothie of the week … yummmm!

I just finished participating in the Transformational Nutrition Summit, and after a few days of nerding out, here was my big takeaway:

Drink smoothies.

I'm not kidding! Sometimes it's just that easy.

As many of you know, I already feature smoothies in most of my menu plans, but in the craziness of our move to New York, I had gotten away from drinking them lately.

Have you ever noticed that reminders seem to come at exactly the right time?

We have been busy making friends in our new hometown. Saturday we went out for cocktails with some new friends who also happen to be 10 years our junior. Needless to say, I woke up on Sunday in the mood to detox!

The Summit lecture I watched that day (from the couch!) touched on the concept of switching to green smoothies for breakfast, and how that small change can reduce all sorts of health hazards.

It's important to note that they were talking about smoothies, not juices. While juices contain many of the same nutritional benefits, they are missing one important ingredient: fiber. Fiber is what slows down the absorption of sugar into the bloodstream, which is important for preventing blood sugar spikes (and potentially, gestational diabetes and other blood-sugar-related health issues).

Depending on what you put in them, green smoothies are excellent detoxifiers. They can also be quite nutrient-dense. This makes them a great choice for reproductive health and pregnancy!

Plus, they're super-easy to make. To start, you want about 60% fruit and 40% veggies. What you decide to put in it is up to you, but spinach and romaine are excellent starter veggies because they are less flavorful and more easily blended than some hardier greens.

Here's a recipe I recommend:

Green Smoothie

1/2 c. filtered water - hydrating, nontoxic

2 big handfuls spinach - rich in bioavailable folate
1/2 organic apple - antioxidants galore! Great for protecting your reproductive cells (and your hubby's!) and reducing the risk of miscarriage
1/2 banana - makes for a creamy base, rich in potassium
1/2 c. frozen berries - strong antioxidant properties
2 T. chia seed - rich in omega-3 fatty acids
10-15 walnuts - another plant source of omega-3 fatty acids, as well as protein
1/3 cucumber - natural source of Vitamin K (Vitamin D's partner-in-crime) and a bounty of antioxidants
2 T. cilantro or parsley - super detoxifying
1-2 "coins" ginger & turmeric root (slice off a couple of pieces)
1 T. coconut oil - healthy fat, good for your hormones
1/2 avocado - rich in Vitamins E (powerful antioxidant that reduces the risk of miscarriage) and B5 (essential for reproduction)
1 t. cinnamon - warming, aids in blood sugar control
1 t. nutritional yeast - B-vitamin bounty and protein-rich
Optional power boost: dump a tablespoon of the juice from naturally fermented sauerkraut or pickles into the smoothie for some probiotic punch!

Pour water into blender (I love my Vitamix). Add other ingredients and blend to a smoothie consistency. Serve!  Drink slowly and mindfully.


You can see how easy it is to just keep adding yummy stuff to your smoothie. Experiment and see what you come up with using the 60/40 formula above and adding in fresh herbs, spices and "boosters" to increase its nutritional value. I'd love to hear about what your favorite combination is - tell me on the Facebook page!

A note for women suffering from hypothyroid: Most raw leafy greens are goitrogens, that is, they block thyroid function. If you are hypothyroid, you can avoid this effect by steaming or sautéing your greens before adding them. They will lose some of their nutritional value in cooking (mostly Vitamins C and B, including folate), but much of it will remain, including important minerals like iron.

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Are You Folate-Deficient?

Last week, I had my blood drawn. (We just moved to New York so we're setting up all our baseline
preventative appointments here. It took me a while, but I finally found a MD trained in functional medicine who accepts our insurance.)

I had been feeling a bit sluggish and down since our cross-country move. At first, I thought it was diet-related - it's not as easy to get fresh, healthy food on the East Coast as it was in San Francisco. But after a few months of clean eating, I felt only marginally better. I started exercising more, but that didn't help much either. So, it was off to the doctor's office to see if we could figure out what was up.

I got my results back and was jaw-droppingly shocked to find out that I had hyperhomocysteinemia (too much homocysteine). Homocysteine is a byproduct of protein metabolism that can wreak total havoc on our health. Symptoms of high homocysteine range from depression to Alzheimer's Disease to serious cardiovascular issues to osteoporosis to Down's Syndrome and more. It typically results from diets too high in animal protein and too low in B vitamins (found in legumes and dark green, leafy veggies).

Now, considering that I had just finished a fertility program designed to be particularly high in folate and other B vitamins, and leafy greens are a part of my everyday diet, that seemed impossible.

But there's a catch! (And this is where it gets super-important for YOU!)

Up to 50% of people have a genetic mutation that limits or prevents their absorption of folic acid (MTHFR).

This is one of the reasons why I recommend against supplements that use folic acid instead of folate.  

But if you have the genetic mutation, even if you're eating a folate-rich diet, additional supplementation with the naturally absorbable form of folate (5-MTHF) is needed.

You all probably already know how important folate status is during pregnancy. Deficiency in the early stages of pregnancy can cause neural tube defects like spina bifida. That's why it's essential to get enough folate before you conceive.

How much is enough? It is difficult to consume too much folate. In fact, one of the only concerns about excessive folate intake is that it can mask a B12 deficiency. If you're already taking a good prenatal multi that includes the methylcobalamin form of B12 (as found in the prenatal supplements that I carry), you shouldn't need to worry about that.

With that in mind, I just added L-5-MTHF capsules to my dispensary on Emerson Ecologics. Head on over to pick some up along with your prenatal multi. To set up your account, you'll just need the code natal3 and my zip code, 11201. Click here to buy products.

3 Ways to Naturally Boost Your Fertility - Easily!

Photo by LesKZN

It can be hard to conceive naturally. And sadly, the reasons for this are too numerous to list. Often, the root cause boils down to one thing: hormone imbalance.

Reproductive hormones are part of the endocrine system, the same system that manages stress and energy hormones. When there is an imbalance in one area, it’s common for the other areas to suffer as well. 

In addition, everyday products & foods frequently contain “endocrine disruptors” - compounds that act like hormones and can trick the body, artificially inflating or depressing natural hormonal activity.

Even your sleeping patterns can affect your fertility: if levels of your serotonin and melatonin hormones are out of whack, it can influence your reproductive hormones.

It’s common to feel hopeless when struggling with fertility, but there are many natural ways to take back control. It can even be easy!

Here are some tips to effortlessly boost your fertility naturally:

1) Reduce stress however you can. Three of the most quick, effective, and free ways are deep breathing, meditation, and exercise. Short on time? Just take a few deep breaths and clear your mind while you’re on the way to work, washing the dishes, or before you fall asleep. Simple AND effective!

2) Reduce exposure to endocrine-disrupting chemicals. A few ways to do this are to filter your water, eat organic, avoid plastics and canned foods unless they’re BPA- and phthalate-free, and don’t put anything on your skin that you wouldn’t eat. (Coconut oil is a great moisturizer, apple cider vinegar works as a toner, and jojoba or sweet almond oil rivals even the fanciest eye makeup removers). Pick one area to tackle, and then try to add a new resolution each week.

3) Get good quality sleep. This means getting at least 8 hours of uninterrupted sleep and sleeping in complete darkness. Even the glow of your cellphone or street lights can affect your melatonin levels. Better sleep means more energy, improved mood, a greater capability to deal with stress ... See how all the other hormones (thyroid/energy, serotonin/mood, adrenal/stress) benefit from a good night’s sleep? Well, your reproductive hormones do, too!

If you’d like to learn even more ways to boost your fertility naturally, and become part of a supportive community of like-minded people, sign up for my FREE 14-day Fertility Prep Program at Priming the Bump.

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Boosting Immunity

Photo: Anita Berghoef

My husband came down with the flu last night, so I've been focusing a lot on immunity lately.
Thought I'd share it with my tribe here!

What to do when you're feeling under the weather? I use a 4-pronged approach:

1. Rest
2. Let your body do its job
3. Healthy foods & beverages
4. Targeted supplements

Let's discuss each one in a bit more depth:

Rest
Luckily, we're on break at the moment so my husband can take full advantage of this recommendation. For worker bees, however, this is notoriously challenging. Some companies only provide a certain number of sick days, so illness comes to (and permeates) the workplace. If you can work from home, that's a great first step. If you can't, take a sick day. If you can't take a sick day, make sure that you allow for at least nine hours of sleep a night, and take a 10-minute break every hour to escape the hubbub of the office, close your eyes, and take a few deep, relaxing breaths. Your body is telling you to slow down - listening and respecting it will help you feel better in the moment as well as heal faster.

Let your body do its job
Most people reach for the medicine cabinet the minute fever hits. But fever is one way the body heals itself. Some viruses can't survive at certain temperatures, so a fever can kill them off. Or perhaps you're groggy and want to take a Sudafed so you can power through the day. But powering through the day can just prolong your agony, as you aren't giving your body the rest it's trying to demand (see above). I personally try to only use OTC medications if my symptoms are keeping me awake at night. Otherwise, I allow my symptoms to slow me down so I can heal faster.

Healthy foods & beverages
I've got a lot of tricks up my sleeve here. Some foods will make you feel better immediately, and some can help boost your immunity so you heal more quickly.

Homemade bone broth is an excellent, nourishing tonic for the sick. It's rich in minerals and amino acids that support the immune system. In addition, heated beverages provide immediate relief for postnasal drip and dry mouths.

Did you know that up to 80% of your immune system is located in your digestive tract? Probiotics nourish your gut, so eating foods that are high in probiotics is a great choice when you're sick. These include fermented foods such as real sauerkraut, pickles, kimchi, kombucha, and yogurt.

Another great immunity-boosting food is mushrooms. Asian mushrooms like maitake are particularly well-known for their ability to rally white blood cells to fight infection.

Garlic has a long history of medicinal use - it's naturally antimicrobial and antibacterial. Chop up raw garlic and swallow the pieces with water, as if you're taking a few pills. (You'll have the added benefit of fending off vampires).

And my secret weapon? A non-alcoholic hot toddy: hot water with fresh-squeezed lemon juice, sliced ginger coins, a sprinkle of cayenne, and a tablespoon of honey. Sooo yummy and so soothing on a sore throat!

Targeted supplements
Everyone knows that echinacea is great for immunity. Keep some of that in your pantry and take as directed on the bottle.

In addition, Zinc is crucial for immune cell function. In addition, it is one of the most-needed minerals during preconception and pregnancy, due to its important role in reproductive function. Chelated forms of Zinc, such as Zinc picolinate, are the most absorbable.

Probiotic supplements can also help improve gut flora and support the immune system.

Curcumin (turmeric) is anti-inflammatory. I always take capsules of supercritical extract when my joints ache or any part of my body is feeling raw. There is not enough research on the effects of curcumin supplementation during pregnancy. Therefore, I recommend that pregnant women who want to get more curcumin simply sprinkle turmeric into soups or spice rubs.

If you are prone to cold sores, you're more likely to get them when you're run down. Try taking L-Lysine to prevent an outbreak.

What is your best natural secret for kicking winter illness to the curb?

Can Autism Be Prevented?

Photo: Subhadip Mukherjee

One of the staggering facts I shared with the Expectant Mamas' Group on Monday was that the
Center for Disease Control now claims that 75% of all healthcare spending goes towards the treatment of preventable diseases - most of which are linked to diet.

In a world where women are usually responsible for, well, everything - from birthing to bringing home the bacon (and then making sure that it's perfectly cooked) - hearing that we are also responsible for preventing disease can just add another layer of stress.

If you're like me, one way of dealing with that added pressure is to ignore it. That's what I did, for years, until my body literally shut down and forced me to listen.

As women, we tend to put others' needs before our own. I put the needs of my job wayyyy before my own, and it finally caught up with me. My body didn't appreciate my work hard, play hard lifestyle.

But I couldn't (or didn't want to) face the prospect of adding even more tasks to my plate. Working out, food shopping, cooking ... these things take TIME. And time is a precious commodity these days.

Luckily, what I've learned since then is that taking better care of myself wasn't really as hard as it seemed. Which brings me back to my current stance on disease prevention: why bother kicking the can down the road when you can take small actions now that will help your health later?

A great time to do that is when you're pregnant, because it's so much easier to justify taking care of someone else instead of yourself.

Studies suggest that pregnancy super-nutrient folate can prevent autism - even when consumed BEFORE conception!

The tricky thing about folate is that supplements usually include the synthetic version, folic acid. Folic acid has been linked to an increased risk of cancer, maternal infection, and low birth weight infants. In addition, an estimated 40% of the population has a genetic variant that prevents the metabolism of folic acid.

A better choice is true folate.

In supplements, that means 5-methyltetrahydrafolate (or 5-MTHF). The prenatal supplements I like contain this kind of absorbable folate, but you can only order them through a practitioner (head to my store to check them out).

Luckily, absorbable folate is found abundantly in beans and greens, among other food sources.

The bottom line? Choosing folate-rich foods and taking a high-quality prenatal vitamin are two easy steps you can take to help prevent autism. There are many other factors in the development and prevention of this disease, but starting with small, easy modifications is the best way to make lasting change.

As Benjamin Franklin said, "An ounce of prevention is worth a pound of cure." While it's not easy to add prevention to your list of things to do, these simple steps have a potentially powerful outcome.

And hey - we might even be able to change those CDC stats.