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Science has shown that we retain an imprint of our entire lives within our cells. This means the way we live physically and emotionally will directly affect how and if we can reproduce.

Optimum Health - overview

How physically and emotionally healthy our bodies are prior to falling pregnant (both female and male) plays a major role in our ability to fall pregnant and also in determining how the pregnancy will progress. Excess weight, being underweight, poor diet, low physical fitness and emotional disturbances all place extra strain on our bodies functions which leads to a lesser focus on the reproductive system often resulting in irregular ovulation and menstrual cycles. Our bodies are amazing systems and know instinctively if it is the “right time” to fall pregnant in order to produce a healthy baby.

In this section we are going to address how to put yourself and your partner in an optimum state of health mentally and physically before you fall pregnant. This will increase your chances of falling pregnant and reduces the risk of a problematic pregnancy

It is also important that you have a thorough physical before you plan to fall pregnant. Discuss with your GP your plans of trying to conceive and they will be able to perform a physical health assessment and discuss any concerns or questions you may have.

Probably the two most important things to consider when you start thinking about starting a family are:
1. Are you emotionally ready?
2. Are you financially ready?

Being Emotionally ready means that you are in a place where you are prepared to give up a large part of your independence. Having a baby is often idealised and romanticised. This is not to take away from the amazing positives of bringing a child into this world but the truth is it is demanding job.

  * Your needs will have to come second to the babies.
  * Your ‘alone time’ with your partner will be greatly reduced.
   * There are certain restrictions on where you can go and when for example holidaying takes on a different meaning and catching up with friends will have to fit around the    babies schedule (at least to some degree)

It is important to make sure that you are in the right frame of mind / place in your life to make these sacrifices. Parenting is one of life’s greatest joys but if you are struggling to emotionally cope it can quickly turn from joy to sorrow affecting both you and the baby. Being aware of the potential challenges can allow you to be emotionally prepared for them.

Another consideration is your career. Many mothers successfully juggle a career and a family but they will tell you it is not easy. It takes great planning and requires good stress management skills. Considering where you stand on this (however this can often change once baby comes along) can just help in the over all emotional preparation before, during and after pregnancy.

Being Financially ready is of course another major consideration before having a baby. This is obviously a practical consideration however is can also potentially have a major emotional impact. Financial strain is one of the major contributors to postnatal depression and family unit breakdowns
So consider the following expenses and make sure you are ready to face them

Studies have shown that women who are overweight or underweight are prone
to experiencing imbalances in the reproductive hormones this can affect menstrual
cycles and prevent ovulation.

There are many fertility problems associated with Anorexia and Bulimia.
It is estimated that as many as 1 in 5 patients at an infertility clinic is there as the
result of an eating disorder.

Being overweight can trigger insulin resistance and estrogen production from fat cells can affect the ovaries and prevent eggs from being released every month. This condition is called anovaulation If a women has this condition and ovulation does still occur the egg may not be healthy enough to result in pregnancy.

The good news is that even loosing a small amount of weight (between 4-7kgs) can significantly alter your body’s ability to ovulate regularly and improve the quality of the eggs you are producing.

WHAT IS THE RIGHT WEIGHT FOR YOU?
See if you are in the healthy weight range by referring to the chart below or using the BMI (Body Mass Index) Calculator

A women’s body image closely reflects her personal image (our view of ourselves)

A poor body image can have major psychological implications leading to continued weight gain and eating disorders such as Anorexia and Bulimia. These greatly affect our bodies ability to conceive. As stated above, science has shown that we retain an imprint of our entire lives within our cells. This means the way we live physically and emotionally will directly affect how and if we can reproduce.

Loosing weight is not only a physical challenge. If you want to or need to loose weight you have to be in the right emotional state to do so. In many cases emotions have directly contributed to the weight increase in the first place (This is not however discounting that many weight conditions are due to physiological not emotional responses) The fact is that we have an emotional response to everything “we think we are” sometimes we experience positive emotions about “what we think we are” and other time we experience “negative emotions about “what we think we are”.

The point is in order to achieve a goal (such as loosing weight) being in “a positive emotional state” greatly increases chances of achieving our goals.

If you are experiencing emotions such as feeling insecure or vulnerable than these emotions can impede your ability to motivate to loose weight. Combining this with the excitement and anxiety of falling pregnant puts an added emotional strain on things.

Here are some tips on how to physically and emotionally motivate to loose or maintain weight.

PHYSICAL

EMOTIONAL

See your Doctor.

You first need to rule out that there is not a

pre-disposed physical condition affecting your

ability to loose weight, such as Hypothyroidism

or Cushing Syndrome.

Visualise your success.

5 mins before you get out of bed in the morning or 5 mins before you go to sleep see yourself at the weight you want to be. Make it as clear in your mind as possible. This sets up your subconscious to achieve your goals..

Move more each day.

Start with a 1minute walk (or your minimum ability)

(If walking is not your thing any aerobic exercise and

substitute)Then increase it by 1-5 mins every day until you reach 30 mins at least 4 but preferably 5 times a week

Be realistic.

If you do not exercise regularly than you need to prepare yourself for a little discomfort. You need to focus on the bigger picture and build pride from your achievements. See any discomfort as representing you getting closer to your goal. But don’t set your goal too high so that you are in too much pain. Remember a

single step is better than no step at all.

Never skip Breakfast.

Keep it low fat and high in Fibre you’ve heard it before

but it truly does kick start your metabolism

Start your day being grateful

When you climb out of bed think of all the things you are appreciative of. Your partner, your health, your family, your job, your home. As well as anything you see in your future like a baby or a successful career. This sets you in a positive mindset increasing your chances staying positive and not emotionally eating during the day

Put Out more than you put In.

Weight loss eventually comes down

To math’s if you eat more than you expend then

you will gain weight

Metabolic rates are individual so this will vary ,

using generalised Kilo joule or calorie counting will often

set you up to fail.

(For more details on individual weight loss success see our women’s health section for more details)

Have pride in your individuality.

Being unique is fantastic and all of us have our pros and cons within our uniqueness but the over all outcome favors individuality being a positive. You need to love the negatives (a slow metabolism) as much as the positives (a great sense of humor) because ultimately they make us who we are and we need to see our challenges as things that offer us an opportunity, a chance to extend ourselves. Without them life might be perfect but we would have nothing to feel proud off or excited about.

Find a partner to exercise with

Studies have proven that if you commit to meeting

someone You are more likely to motivate to exercise.

Time to connect

See your time exercising as a time to connect with someone else, If your busy (which we all are) then you are killing two birds with one stone. Get more than one friend involved then if someone can’t make it then chances are someone else will be available so you won’t instantly loose motivation. Make it girl time! The truth is you will talk so much that you will forget you are exercising.

Exercise in the morning.

Exercise in the morning can increase you metabolism through the day significantly. Exercising in the mornings will allow you to get the maximum weight loss from your exercise

The Chicken or the Egg.

You say I’m too tired or I would have to get up too early. Continued exercise will decrease your tiredness and leave you feeling energetic for the rest of the day, making you more productive at home or at work. Exercise will save you time! You need to focus constantly on the bigger picture. Not to mention the beauty of starting your day off in such a positive way.

Don’t deprive – reward.

Allow yourself to still indulge in you favourite foods in moderation. Reward your self for sticking to your goals with a cuppa and a couple of pieces of chocolate or a wine to relax and wind down. Successful weight management is about all things in the right amounts not about cutting things out all together.

Deprivation will lead to devastation.

Our psyche hates nothing more than the words “you can’t” the moment you say that to your self is the moment that little voice inside your head starts saying – “I feel disadvantaged”. The trick is to do one of two things. Change your belief completely that you like or want that something (hard to do) or change to words you say to yourself to “I have control and I am choosing for my health to limit (that something) for certain moments”. And then enjoy the moments in which you allow yourself to indulge. (for more on food psychology see our women’s health section. and / or subscribe to our newsletter for new regular articles on this topic

TWO WEEK RULE

Do all of the above for 2 weeks

REPLACE OLD WITH NEW

You can’t get rid of an unwanted behaviour without replacing it with a new one.

Human psychologists say that it takes 14 days of continuous action to create a new habit / behaviour so don’t set your goal to change your world in a day, just set it to start with for two weeks. Commit to making these changes with maximum consistency for two weeks. Break it down! Simplify it! Hills are easier to climb than mountains

Daily exercise has been shown to greatly affect a persons over all health both physically and emotionally. How healthy you are will directly impact your ability to fall and maintain a healthy pregnancy therefore including exercise in your daily routine should become a priority.

Exercise has both physical and emotional benefits particularly for a couple looking to start a family. It can also be equally physically and emotionally challenging to motivate for so below is a table with some explanations of the physical and emotional benefits of including exercise in your pre – conception plan as well as some tips on how to overcome motivational issues.

PHYSICAL BENEFITS OF EXERCISE	EMOTIONAL BENEFITS OF EXERCISE
Has been shown to stabilise hormone levels	Puts you in a positive mind set. Every thought produces a physiological reaction. Positive emotions + positive bodily responses
Helps to regulate a women’s menstrual cycle	The perfect time for you and your partner to spend quality time before the baby arrives.
Increases the quality (health) of eggs and sperm	Exercise has been shown to greatly reduce stress. It allows you time to release and refocus. Stress has been shown to be a major contributor to irregular bodily functions.
Increases libido signaling the body of reproduction	Exercising together will build a strong emotional connection with your partner. Together or apart exercise has been shown to increase feelings of intimacy.
Better sleep – increases rejuvenated bodily functions	Exercise can allow us to feel centered within ourselves and allows us to put things that might otherwise get to us (like trying to have a baby) into perspective
Increases over all fitness level which will greatly assist in meeting the physical demands of pregnancy and future parenting (this includes the male partner)	Exercise increases the release of serotonin (a hormone that makes us feel happy and secure). Exercising prior to pregnancy increases the likelihood of exercising during and after pregnancy and therefore reduces the risk of post natal depression
Increases your metabolic rate prior to pregnancy meaning pregnancy weight gain is more likely to stay within a reasonable range.	Will help to increase your ability to handle the hormone induced emotional responses to pregnancy.
Strengthens your body to prepare for labour	Will help you emotionally prepare for the responsibilities of parenting
Increases your chances of continuing exercise through the pregnancy. (It is much harder to start when you are all ready pregnant	Will assist you in emotionally coping in those sleep deprived moments after the baby is born
PHYSICAL CHALLENGES	EMOTIONAL CHALLENGES
Start slowly. Rome wasn’t built in a day. If you haven’t exercised for some time start slowly and build up. Start with 5 mins of your chosen exercise and build it up each day, so that you are feel challenged but not so sore that you can’t walk the next day.	If you don’t exercise regularly you may find it hard to motivate. Don’t deplete your motivation by going bull at a gate and then hurting so much that the thought of exercise after that is just too traumatic
Set a fitness goal for where you would like to be at when you fall pregnant. Make it specific and achievable. (for more on goal setting see our lifestyle section )	Make sure your goals are realistic and achievable. Make 2 sets of goals 1. short term and 2. long term – Short achievable goals mean you can get to them quickly and by achieving your first goal you will gain motivation increasing your likely hood of success with your long term goals. Make the steps through to your long term goal a series of short goals stretching yourself a little bit more each and rewarding yourself when you achieve each goal. Make the reward for achieving your long term goal significant and extremely enticing. Like a shopping spree or a weekend at a luxury spa resort. (Put money away for this as your reward must also be achievable.) Remember your worth it. Being a balanced person will help you be a balanced MUM.
TWO WEEK RULE Start with thinking I will do this for at least 2 weeks In two weeks you will begin to feel the physical benefits.	REPLACE OLD WITH NEW You can’t get rid of an unwanted behaviour without replacing it with a new one. Human psychologists say that it takes 14 days of continuous action to create a new habit / behaviour so don’t set your goal to change your world in a day, just set it to start with for two weeks. Commit to making these changes with maximum consistency for two weeks. Break it down! Simplify it! Hills are easier to climb than mountains

How long should it take to fall pregnant? When should I start to worry?- The Physical story.

It helps to try to remember that it is only right that creating life is a very complicated process and relies on all conditions being right to produce and ultimately that is what you want, a healthy happy little baby.

Generally speaking, doctors will expect you to have been trying to fall pregnant for one year before they will do any major investigative tests and checks. A doctor may recommend if you are over the age of forty that you should consult them again after 6 month of trying to conceive. However having a thorough check up prior to trying to fall pregnant will assist in addressing any possible current health issues and will mean that the you doctor has a detailed medical description to refer back to in any future consultations. Also if you haven't had a rubella shot this is an opportunity to get one.

Pregnancy results depend on a number of factors. The age of the female partner is the most significant factor in pregnancy rates. Fertility declines slightly at about 30 years of age and there is then a significant decline at around 36 to 37 years of age. By the time a woman is 40 her fertility is a quarter of what it was at 30.
The statistics say:

* A “normal, healthy” couple aged between 19 and 30 have a twenty per cent chance of becoming pregnant each month.

* More that ten per cent will take over twelve months to fall pregnant and most of these go on to enjoy a healthy pregnancy. They have just taken slightly longer than they might like to become pregnant.

* Only a very small percentage of couples have physical or biological conditions making them medically infertile and totally incapable of producing children

Try not to become despondent if you are not getting pregnant as quickly as you would like. A positive mental attitude goes a long way to improving your chances.
it's also recommended that you gain a good understanding of your own menstrual cycle to help pinpoint any problems that might exist.

Many of us spend a lot of our lives trying to avoid pregnancy and then when we decide the time is right we expect it to be easy. This attitude sets us up with unrealistic expectations which can lead to feelings ranging from disappointment to failure, this added pressure only then contributes to placing our bodies in a less fertile state – not what we want,

When a women’s biological and emotional clock is convinced it is time to have a baby some very powerful emotions and hormones begin to release. So how do we manage our emotions at this time?

* Have realistic expectations. Try to get your head around the fact that it is not unusual for it to take up to 12 months to fall pregnant, thinking this way makes falling any earlier a pleasant surprise and helps limit the disappointment each month. (notice I said limit)

* As mentioned above once the decision has been made that the time is right to have a baby a women’s drive to become pregnant is extremely powerful and often overwhelming and the emotions that build each month with the anticipation of falling pregnant are extraordinary. Just knowing this is normal and necessary can help.

It is this maternal drive that is signaling your hormones and body to get ready for pregnancy because your body instinctively knows that it is a major feat to fall and sustain a pregnancy. These instincts also increase your sex drive. Once again your body instinctively knowing that if it relied on your regular sex drive the pregnancy would be less likely to result.

It is important to own these emotions and know they are working for you and not against you. Allow them to be there and do not resist because what you resist persists. Allow yourself a certain amount of time to FEEL what you are feeling but then make the decision not to dwell. (Going for a brisk walk and some reflection time is a great way to pull yourself back into perspective)

* You are not alone. When you look at the percentages there are more people taking over 6 months to fall pregnant than under. There are other people out there experiencing the same things. Internet Forums such as our Modern Mums’ forum are a great place to talk to other’s going through the same thing and get a little perspective.

* Avoid listening to other peoples falling pregnant stories. Remember that we all have a tendency to tell our positive stories and keep our negative ones to our selves. For this reason you will predominantly hear all the “I fell straight after coming off the pill” and “My husband just looked at me and I fell pregnant.” Stories. The fact is that all the “It took me ages” stories quickly get forgotten because eventually they fell pregnant and the joys then shut out the memories of the frustrations

* Emotional stress induces a direct physical response, this means what your emotion feels your body responds to physically so trying to keep your stress at a minimum will help – easy said I know but putting in daily exercise helps reduce stress and increases the release of serotonin (our happy hormone.) so take a walk if you are feeling stressed out. Or put a hot bath into your routine. Read a good book and escape reality for a sort while or hire a funny movie. There is nothing quite like laugh therapy.

* If it is really getting you down go back to your GP (female GP’s often can relate but are also often hard to find.) Tell them you just need to be reassured that everything is physically ok. This will help give you some piece of mind.

* If the time frame goes trying to fall pregnant can put a strain on your relationship. The male partner does not experience the same extent of emotional and hormonal responses as women do. They are physically set up to be ready at any moment to assist in conception. (Yes this is were the overall higher sex drive comes from.) It fits the master plan but can often cause tension. Try to remember that it is not possible for them to completely know and understand your feelings and nor you understand his but there are a lot of resources out there today to help them know what you are going through. Contact your GP for will advise you on what is offered in your local community. Look for books that might help him understand what you are going through and take the time to talk when you are both feeling at your most rational. I

* Most importantly never hesitate to ask for help. Whether it be family or friends or even a counsellor seeking assistance shows great strength and personal awareness. Often just venting things to a third party can help give you perspective.

A couple is defined as having fertility problems if they have not been able to conceive after 12 months of having regular unprotected sexual intercourse. It is however not an uncommon situation. It is estimated that around one in 6 couples in Australia will have a problem with conceiving.

Some statistics:
  * 40 per cent of infertility cases are associated with the female partner
  * 40 per cent of cases are associated with the male partner
   * 10 per cent is due to a combination of male and female factors or no identifiable cause has been found

What are the common causes of female infertility?
The 3 most common causes are:
1. Problems with ovulation;
2. Tubal disease;
3. Endometriosis.

Other possible problems associated with female infertility include abnormalities
of the uterus, such as fibroids (benign growths in the muscle layer of the uterus).

1. Problems with ovulation
Problems with ovulation (release of an egg from one of the ovaries each month) are the most common cause of infertility in women. There can be a number of causes of this, some of which include polycystic ovarian syndrome, ovarian failure, very low body weight, and disorders of the thyroid and pituitary glands.

2.Tubal disease
Blockage or scarring of the fallopian tube may prevent the egg travelling from the ovary towards the uterus to meet with sperm. Causes of blockage of the fallopian tubes include infection, previous surgery and endometriosis.

3.Endometriosis
Endometriosis is a condition where the tissue that forms the lining of the uterus is also found outside the uterus. It can cause damage to the fallopian tubes and ovaries.

It is important to for both partners to consult your doctor if you are experiencing difficulty with conceiving. Fertility issues is a highly researched area and there are many ways that modern medicine can assist couples that are experiencing difficulties with fertility.

1.Testing for ovulation is done by measuring the progesterone level in the blood during the second half of the menstrual cycle. Further blood tests, such as levels of other hormones, may also be necessary to investigate other possible causes of ovulation disorders.

2. There are several ways in which to assess the possibility of tubal disease. An X-ray of the uterus and fallopian tubes (hysterosalpingogram) or an ultrasound of fallopian tube patency (how open and clear the tubes are) are two possible test that can be conducted. Another possibility is a test called a Laparoscopy where an instrument is used to have a look inside the pelvis through a tiny cut in the abdomen. This procedure is carried out under a general anaesthetic.

3. A Laparoscopy can also be used to investigate the possibility of endometriosis elsewhere in the pelvis. It has the advantage that if endometriosis is found it can be treated at the same time.

“The mind is a powerful thing” may sound cliché’ but it has a very strong scientific foundation. Every thought we have results in a physiological response. At a cellular level our bodies remember our thoughts and process them as physical responses. Fertility difficulties place a large emotional stress on the couple involved. The emotional and biological drives behind conception are extremely powerful thus it only makes sense that the emotional response to fertility problems and infertility are equally powerful.

Health troubles are our body’s way of communicating to us that holistically (mind, body and soul) things aren’t right. Nine times out of ten our physical health is a direct result of our emotional health. Therefore our mental and emotional welfare must become a high priority.

Though the mind/body connection in infertility has been appreciated for decades, only recently has this important link begun to be explored more seriously. As our society has become more technologically focused, the study of the mind/body connection in infertility holds the potential to help many couples.

Dealing with stress and emotions!
During a stressful situation, the brain signals the release of stress hormones. These chemical substances trigger a series of responses that gives the body extra energy: blood-sugar levels rise, the heartbeat speeds up and blood pressure increases. The muscles tense for action. The blood supply is diverted away from the gut to the extremities to help the body deal with the situation at hand. Stress in moderation is good, it keeps life productive and exciting the problem is that too much stress focuses our physical responses away from other activities including our reproductive system. So reducing your stress as hard as it can be when you are feeling the pressure and drive to conceive is very important.

So what can you do? Here are some simple methods to help relieve pent up stress:
1. Exercise daily (preferably in the morning). Exercise releases serotonin which is an important brain chemical (neurotransmitter) that contributes to a range of functions, including sleep and wake cycles, libido, appetite and mood. Increase serotonin levels help to combat stress hormones in the body.

2. Make sure you are getting adequate sleep. Sleep reduces your stress hormones and helps your cells revitalize. A lack of sleep also contributes to weight gain which can also be a major contributing factor in infertility. If you are having trouble sleeping try a meditation CD which even if you are not sleeping will help your body wind down.

3. Loose your focus. Trying to fall pregnant can turn into a waiting game, counting down dates, cycles and temperature and so on and so on . So much pressure. Have you heard the saying “what you resist persists” Are you resisting not being able to fall pregnant? If you are, not being able to fall pregnant will persist. We have all had this experience it’s the “when I gave up trying to find a boyfriend I found one” syndrome. The moment you say “I’m Ok” with the here and know the future will show up. (This step often just comes with time.)

4. Give yourself to others. In order to receive we must give. Make sure you are still contributing and not cutting yourself off from others. At any rate nurturing relationships is nurturing our soul.

5. Be willing to consciously acknowledge your emotions. You need to be willing to accept yourself fully and unconditionally right now. This process involves never beating yourself up for "failing" to conceive because you waited too long, or "failing" at anything else! It’s just the opposite of blame. This may include seeing a counsellor to assist you in ceasing the blame or underlying emotional responses to finding it difficult to fall pregnant.

Some interesting studies:

a In a study of 16 women reported in 2003 in the journal Fertility and Sterility, Dr. Sarah Berga showed that ovulation was restored in 7 of 8 women who underwent cognitive behavioral therapy, compared with 2 of 8 who did not get therapy. In 2006, in The Journal of Clinical Endocrinology & Metabolism, she reported that women who did not ovulate had excessive levels of cortisol, a stress hormone, in the brain fluid.

Stress and Reproductive Function
"Dr. Sarah L. Berga, associate professor of Obstetrics, Gynecology and Reproductive Sciences and Psychiatry at Magee-Women's Hospital and the University of Pittsburgh, has received a federal (NIH) grant to study the relationship between stress and irregular menstrual cycles. The aim of the study is to understand more about what kinds of stress interfere with the brain signal to the ovary. There must be healthy eggs and sperm for conception to occur. Stress can reduce the brain signal to the ovary. When this happens, ovulation either stops or becomes infrequent. Generally, this becomes apparent when menstrual cycles stop, or by a change in their patterns. If ovulation ceases, or is impaired, infertility can result."

Getting your body ready for pregnancy should include focusing on the nutrient content of your food. This means giving your body all of the nutrients it needs through the food you eat and supplements you take. You should also focus on moderating the amount of non nutrient rich foods you consume, these tend to add empty calories and provide limited or no health benefits. A good rule of thumb is the closer the food is to its natural source the more nutritious it will be. For instance wholemeal bread is has been less refined and therefore is more nutritious than white bread

Remember the healthier your body is prior to attempting to fall pregnant, the more likely it is that you will successfully fall pregnant within a reasonable time frame and it also contributes highly to limiting complication through the pregnancy.

Below is a list of macro- nutrients, vitamins and minerals. The key is to remember that obtaining adequate amounts of these nutrients prior to falling pregnant will help place your body in an optimum state of health in which to fall pregnant. Your health will then directly contribute to maintaining a healthy pregnancy

Macro-nutrient/ Vitamin / Mineral	Needed For…	Food source	RDI (Rec Daily intake)
Protein	Protein have both functional and structural properties. Amino acids are the building blocks of protein. Of the 20 amino acids found in proteins, some can be made by the body while others are essential in the diet. Amino acids are used for the synthesis of body proteins and other metabolites and can also be used as a source of dietary energy. Protein is essential for the production of muscle tissue.	Meat, fish, poultry, yogurt, cheese, milk, eggs, Tofu, soy products, Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black) Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas	46g
Carbohydrate	The provision of energy to cells, particularly the brain that requires glucose for its metabolism. They are essential for proper organ function – Low carb diets can inhibit energy function and brain function.	Wholegrain breads, wholegrain cereals, pasta, potatoes, sweet potatoes’, pumpkin, parsnip, fruit,	No upper limit is currently set
Fibre	Adequate dietary fibre is essential for proper functioning of the gut and has also been related to risk reduction for a number of chronic diseases including heart disease, certain cancers and diabetes	*Soluble:* oatmeal, oatbran, nuts and seeds, legumes ,dried peas, beans, lentils, apples, pears, strawberries, blueberries *Insoluble:* whole grains, whole wheat breads, barley, couscous brown rice, bulgur, whole-grain breakfast cereals wheat bran, seeds, carrots cucumbers, zucchini ,celery, tomatoes	25g
Iron	Red blood cell reproduction (Haemoglobin) Haemoglobin is important for transport of oxygen to tissues throughout the body. (combining with vitamin c will help increase absorption)	Lean red meat, spinach, iron fortified wholegrain breads and cereals, lentils, apricots, raisins, parsely, eggs, beans, fish	18mg
Calcium	Strong bones, teeth, muscle contraction & never function. Low calcium intake can result in osteoporosis and possible bone fractures.	Milk, cheese, yogurt, sardines or salmon with bones, spinach, almonds, brazil nuts, Soya beans, cabbage	800 to 1000mg per day. One serving of a dairy food typically contains about 300 milligrams of calcium
Folic acid	Blood and protein production, effective enzyme function. Without folate, living cells cannot divide. The need for folate is higher when cell turnover is increased, such as in foetal development. Drinking alcohol and smoking can inhibit the use of folate in the body. Some medications can also interfere with folate in the body including antacids, aspirin and the oral contraceptive pill. Research has shown that adequate folate intake during pregnancy greatly decreases the chance of 'neural tube defects' therefore it is recommended that women start taking a folate supplement at least 1 but preferably 3 months before falling pregnant and continue to take it through to 12 weeks pregnant. (It is also ok to continue a pregnancy specific supplement through the entire pregnancy and through the period of breastfeeding).	oranges, bananas, strawberries, tomatoes, asparagus, avocado, beetroot, broccoli, Brussels sprouts, spinach, green leafy vegetables, leeks, parsley, parsnip, potato, cauliflower, green beans, peas, spring onions, milk, red kidney beans, lentils, chick peas, Soya beans, almonds, hazelnuts, walnuts, cashew nuts, peanut butter, wholemeal bread, rice, pasta, bran, wheat germ and wheat cereals, dried baker's yeast, salmon and tuna, vegemite	400mcg
Vitamin D	Healthy bones and teeth, aids the absorption of calcium	Fortified milk, dairy products, cereals and breads	5.0 μg /day
Vitamin A	Healthy skin, good eyesight, growing bones. Vitamin A is a fat-soluble vitamin which helps maintain normal cell reproduction, vision and immune function. It comes in a number of forms (as retinol, retinal, retinoic acid or retinyl ester). Vitamin A supports our reproductive organs and the developing baby. For men, it assists in the development of healthy sperm and for women it acts like a hormone during pregnancy, regulating the cell growth and development of your new baby.	Carrots, dark leafy greens, sweet potatoes	700 μg/day (Not to exceed 3,000 μg/day) Supplements of or containing Vitamin A are not recommended during pregnancy.
Vitamin C	Healthy gums, teeth, and bones; assists with iron absorption. Vitamin C is a reducing agent (antioxidant)	Citrus fruit. Broccoli. Tomatoes, fortified fruit juices	45 mg
Vitamin B6	Red blood cell formation; effective use of protein, fat and carbohydrates	Pork, ham, wholegrain cereals, bananas	1.3 mg
Vitamin B12	Formation of red blood cells, maintaining nervous system health. It is required for the synthesis of fatty acids and the synthesis of DNA Adequate intake of vitamin B12 is essential for normal blood function and neurological function.	Meat, fish, poultry, milk. If you are a vegetarian and do not each dairy (vegan) than you should supplement B12	2.4 μg
Vitamin B1 Thiamine	Thiamine plays an essential role in the supply of energy to the tissue, in carbohydrate metabolism and in the metabolic links between carbohydrate, protein and fat metabolism. In pregnancy Thiamine contributes to the growth and functioning of your baby's body organs and nervous system.	whole grain bread, peas, spinach, tomato juice, cereals, flour, yeast, nuts, kidney beans, oatmeal, wheat germ, rice, spaghetti, pulses, watermelon, Soymilk, ham, pork and steak.	1.1mg (usually easily supplied by a normal diet)
Omega 3	These are vital nutrients required by every cell in the body. They can not be made by the body. Omega-3 DHA is a major building block of the cells in the brain and retina so it is crucial for brain growth and visual development Long chain Omega-3 DHA is important for the signalling processes in the brain and nervous system. The long chain Omega-3s DHA and EPA form hormone-like substances which help reduce inflammation, increase flexibility of blood vessels and help blood flow The long chain Omega-3s DHA and EPA help reduce the risk of a heart attack Scientific research continues to identify important roles for long chain Omega-3s, including the role of DPA another type of long chain Omega-3.	King Salmon, most fish, canned tuna, prawns, eggs (also can buy enriched) Turkey, beef, Omega 3 supplemented products If you consume a large amount of processed foods or eat little of the foods listed above an omega 3 supplement is recommended.	90mg minimum to prevent deficiency however 1.9g - 4.30g a day is recommended for increased / optimum health benefits.
Omega 6	Omega-6 fatty acids are considered essential fatty acids (EFAs), which means that they are essential to human health but cannot be made in the body. For this reason, they must be obtained from food. omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. EFAs belong to the class of fatty acids called polyunsaturated fatty acids (PUFAs). They are generally necessary for stimulating skin and hair growth, maintaining bone health, regulating metabolism, and maintaining reproductive capability.	Seeds, nuts and most oils. Note omega 6 requirements are generally met in most western diets including Australia.	1.9g

g = grams μg = micrograms 10−6 grams
mg = milligrams
There are many other Vitamins, minerals and nutrients required by the body for optimums health, we have not continued to list all as unlisted items are predominantly adequately supplied within a normal diet.

Life is hectic and getting all we need can be difficult. It is recommended that at least 1 month preferably 3months prior to falling pregnant you begin taking a pregnancy specific supplement which will help prevent any deficiency in the above listed nutrients / vitamins and minerals. It is then recommended that you continue to take the supplement through to at least 12 weeks into the pregnancy.

It is especially important to check that the supplement you choose has at least 400 ug, or 0.4mg of folic acid (folate). Folate assists with healthy cell division and during the early weeks of pregnancy your growing baby develops rapidly including the development of their spinal cord and brain therefore an adequate folate intake during the time is essential. Studies have shown that women who have an adequate folic acid intake have a greatly reduced chance of having a baby with neural tube defects.

This is a good place to revisit the opening statement in this section “Science has shown that we retain an imprint of our entire lives within our cells. This means the way we live physically and emotionally will directly affect how and if we can reproduce”.

Spending time focusing on ourselves is highly under valued and under-practiced in our modern world. Life is so hectic and we often get swept up in the chaos and become totally disconnected from ourselves.
As women we are both socially and biologically inclined to nurture others before we nurture ourselves and this can lead to an underlying feeling of discontentment and detachment from our inner self.

It is important to change your mindset when it comes to giving to yourself. We see it as selfish when in fact it is more selfish to not offer our true potential to the world. The fact is that you cannot give to others what you do not first give to yourself. You may think you are giving the best of you but the truth is what you are giving is only a partial version of your true self. Let’s quickly look at the two in comparison.

So which is better? It is obvious but the overhanging reason most women give for not nurturing themselves is that they DON’T HAVE THE TIME.
The truth of the matter is that you don’t have the time because you operate inefficiently because you are detached from your inner wisdom. It is a vicious circle. If you look at both sides of the table above who do you think would be operating efficiently, resourcefully, economically. The simple truth is that taking care of yourself SAVES TIME, it doesn’t take it away.

One last really good reason to take care of yourself: For the sake of our children.
Our children model our behaviour. What we do they do. There is no greater way to show your child how to value themselves than by demonstrating it for them. When we take care of ourselves we are in turn taking care of them. We are giving them the best of us and showing them how to find the best of them. A happy, connected mother equals a happy and connected child.

Resource list:
National Bureau of Statistics. www.abs.gov.au
National Health and research council – nutritional guidelines publication and Nutrient Reference Values www.nhmrc.gov.au
Australian medical journal clinical guidelines Obstetrics and gynaecology and Women's Health www.mja.com.au
Department of Reproductive Medicine Royal Hospital for women. Sydney NSW
Flinders University Reproductive Health electronic resource.

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