Nikki Wan 14/04/2024 Nikki Wan 14/04/2024

Nourishing Your Mindset: Flourishing Through Life's Seasons

Nourishing Your Mindset: Flourishing Through Life's Seasons - In this blog post, I aim to show the importance of cultivating a positive mindset & the empowering effects it can have on navigating life's seasons whilst giving you my perspective too.

As we weave a path towards a holistic approach to health, we often place the priority on physical nourishment through food & lifestyle choices. Whilst I think these aspects are paramount, an aspect that is frequently overlooked, yet is equally crucial, is nurturing our mindset. As a Nutritional Therapist dedicated to supporting women through their various life stages, from menarche to fertility to menopause, I've come to appreciate the profound impact mindset can have on overall well-being. In this blog post, I aim to show the importance of cultivating a positive mindset & the empowering effects it can have on navigating life's seasons whilst giving you my perspective too.

The Power of Mindset:

Our mindset encompasses our beliefs, attitudes, & perceptions towards ourselves as well as the world around us. Research has shown that our mindset significantly influences our experiences & outcomes in life. Carol Dweck, a renowned psychologist, introduced the concept of a "growth mindset" versus a "fixed mindset." Those with a growth mindset embrace challenges, persist in the face of setbacks, & view failures as opportunities for growth, whereas individuals with a fixed mindset tend to avoid challenges & perceive failure as a reflection of their abilities. Studies have demonstrated that individuals with a growth mindset are more resilient, adaptable, & ultimately, more successful in achieving their goals (Dweck, 2017).

Fertility & Mindset:

The journey towards conception can be emotionally challenging & often times I find that women shoulder a lot of the weight of this challenge with limited support. Whilst nutrition plays a pivotal role, as can medical intervention in some cases, nurturing a positive mindset to complement these efforts is an integral part too. Research suggests that stress & anxiety can adversely affect fertility by disrupting hormonal balance & menstrual cycles (Rooney et al., 2018). Fostering a mindset of hope, resilience, & self-compassion, women can enhance their emotional well-being & optimise their chances of conceiving.

Menstrual Cycle Health & Mindset:

The menstrual cycle is not just a physical process but also a reflection of our overall health & well-being (or as I often call it the 5th Vital Sign). Stress, inadequate self-care (poor food choices being part of this), & negative thought patterns can manifest as irregular cycles, painful periods, & other menstrual disturbances. Cultivating a positive mindset, self-care practices such as adequate nutrition, exercise, & stress management, can promote hormonal balance & menstrual health (Gollenberg et al., 2010).

Menopause & Mindset:

Menopause marks a significant transition in a woman's life, accompanied by physical, emotional, & psychological changes. While menopausal symptoms such as hot flashes, mood swings, & sleep disturbances are some of the common symptoms, our mindset can influence how we perceive & cope with these changes. Studies suggest that women with a positive attitude towards menopause report lower symptom severity & better quality of life (Hunter & Smith, 2024). Embracing menopause as a natural phase of life & adopting a mindset of self-acceptance & resilience can empower women to navigate this transition with grace & confidence.

My Experience:

On my own journey mindset has been a key factor in helping me find my purpose & drives me forward each day. Whilst I would have always characterised myself as a resilient person there was a time where I was depressed & wasn’t happy in my life. When I took a step back & tried to understand why things were the way they were, I realised that there was nowhere to assign blame; I had slipped into a negativity bias, something which we are all naturally programmed for. Many centuries ago the narrative could have gone something like “I saw a bear in that part of the woods yesterday so I’m not going there again” It was designed to protect us by learning from the “bad” thing. However modern life is far more nuanced than what our primitive ancestors experienced. We need to challenge our thoughts of the perceived “bad thing” & question if they really are true, or are we letting our brain call the shot under the guise of “protection”. Once then can we develop a mindset that is curious then we can look to grow and learn from every challenge that is thrown at us. Willingness to embrace new ways of thinking helped change my mindset. It took time & lots of work on myself by myself, with therapists, coaches & other modalities for me to show up now as the truest version of myself possible. Everyone is different, what you may need to shift your mindset may be a simple change or you may need some support along the way. Neither is better or wrong, just different.

Final Thoughts:

Nurturing a positive mindset is not a luxury, it is a fundamental aspect of a holistic approach to your health & well-being. Whether embarking on the journey of fertility, navigating the ups & downs of the menstrual cycle, or embracing the transition of menopause; our mindset shapes our experiences & outcomes. By cultivating a growth mindset, embracing self-compassion, & adopting empowering beliefs, women can harness the power of their minds to thrive through each of life's seasons.

Until next time,

Nikki x

Please note that this blog post is for information purposes only and does not constitute medical advice.

References:

Dweck, C. S. (2017). Mindset: Changing the way you think to fulfil your potential. New York: Little Brown.

Rooney, K. L., et al. (2018). The Relationship Between Stress & Infertility, 20(1), 41–47.

Gollenberg, A.L. et al. (2010) ‘Perceived stress and severity of perimenstrual symptoms: The biocycle study’, Journal of Women’s Health, 19(5), pp. 959–967. doi:10.1089/jwh.2009.1717.

Hunter, M. and Smith, M. (2024) Living well through the Menopause. New York: Little Brown.

Nikki Wan 28/05/2019 Nikki Wan 28/05/2019

Omega-3 for Fertility – The Whole Fish & Nothing but the Fish?

Omega-3 to support Fertility

A Nutritional Therapist like myself will generally opt for supporting clients with food rather than a supplement however there are a small number of select supplement can be broadly helpful for health with many clients.

When it comes to Omega-3 it can be very beneficial to supplement, not only for those that don’t consume fish but also for those that don’t get enough of the oily kinds of fish in to their current roster of weekly meals! I still encourage oily fish consumption for those that will have it (2-3 portions a week) but a good quality Omega-3 supplement is a must have in almost everyone’s health regime. Omega-3 has a myriad of health benefits ranging from fertility to eye health.

Below I will touch on the various benefits with a focus on fertility which have scientific backing (there are far more positive effects of Omega-3 however that can be discussed another day!) Before we jump into that let’s start here:

Understanding Omega-3: The Basics

Omega-3 fatty acids come in three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids are considered “Essential” because the body cannot produce them on its own; they must be obtained through food or supplementation.

Fatty fish like salmon, mackerel, trout and sardines are rich sources of EPA and DHA, while plant-based sources like flaxseeds, chia seeds, and walnuts provide ALA. One key thing to note is that conversion of ALA to EPA and DHA in the body is limited, studies have shown that healthy young women convert ALA to EPA & DHA at a much higher rate than their male counterparts at EPA 21% and DHA 9%[1]. With this conversion rate being so low I believe that direct consumption of EPA and DHA are imperative in order to assure optimum intake of these essential nutrients.

It's all about balance

In our modern world, Omega-6 & Omega-9 are abundant particularly due to our love of processed & convenience food (also our body can make Omega-9 however Omega-6 is “Essential” as our bodies cannot make it just like Omega-3). Herein lies the issue as Omega-6 & Omega-9 are essentially inflammatory and Omega-3 are anti-inflammatory. Now this is a very rudimentary explanation as it is far more complex than simply black or white or inflammatory or anti-inflammatory. We need Omega3, -6 & -9 in balanced ratios for optimal health (there is also an Omega-7 but I won’t throw that in the mix). What tends to happen for many people the scale is heavily tipped towards Omega-6 & Omega-9; often times Omega-6 levels being 20 times higher[2] than Omega-3 levels which is way off kilter and why it is important to make sure Omega-3 gets a fair chance to do its job properly.

Nourishing Reproductive Health

The role of Omega-3 in fertility revolves around its influence on various aspects of reproductive function:

Hormone Regulation

Omega-3 fatty acids particularly EPA and DHA, exert regulatory effects on hormone production and function. Hormonal balance is essential for ovulation, implantation, and overall reproductive health. Studies suggest that Omega-3 may help regulate menstrual cycles and improve hormone levels in women, potentially enhancing fertility.

Inflammation Control

Chronic inflammation is a silent saboteur of reproductive health, implicated in conditions such as polycystic ovary syndrome (PCOS) and endometriosis, which can hinder fertility. Omega-3 fatty acids possess anti-inflammatory properties, which can help mitigate inflammation throughout the body, including the reproductive system. By reducing inflammation, Omega-3 may create a more favourable environment for conception, implantation and pregnancy.

Egg and Sperm Quality

For conception to occur, the quality of reproductive cells—both eggs and sperm—is paramount. Omega-3 fatty acids play a crucial role in nurturing these cells. In women, Omega-3 may enhance egg quality and maturation, while in men, it can bolster sperm count, motility, and morphology, increasing the likelihood of successful fertilisation.

Nourishing Fertility: Practical Steps Forward

Incorporating Omega-3 into your weekly meal plan is a tangible step towards optimising fertility. Here are some actionable tips to harness the fertility-boosting potential of Omega-3:

Nutritional Delights

Don’t be afraid of fish! Fatty fish like salmon, mackerel, and sardines are rich sources of EPA and DHA, while plant-based options such as flaxseeds, chia seeds, and walnuts provide alpha-linolenic acid (ALA), a precursor to EPA and DHA. Including these Omega-3-rich foods in your meals can provide a natural fertility boost. Opt for wild caught fish or if choosing a tinned fish opt for ones in brine or olive oil.

Supplemental Support

For those who struggle to get sufficient Omega-3 through their food alone; supplements can offer a convenient solution. Look for high-quality fish oil or algae-based (for vegans) supplements rich in EPA and DHA. Research has shown that women who were trying to conceive has a 1.51 times the probability of conceiving compared to women not taking Omega-3s[3].
Warning: Omega 3 has anticoagulant effects (not the same levels of effects as aspirin) most research indicates that doses of 3–6 g/day fish oil do not significantly affect the anticoagulant status of patients taking warfarin. Please consult a healthcare provider can help determine the appropriate dosage for your individual needs particulalrly if you take anticoagulants.

A Holistic 360 Approach

While Omega-3 holds promise as a fertility enhancer, it's essential to adopt a holistic approach to reproductive wellness. Prioritise stress management, regular exercise, adequate sleep, and avoidance of harmful habits like smoking and excessive alcohol consumption. These lifestyle factors, coupled with Omega-3 supplementation, create a synergistic foundation for fertility.

Conclusion: Embracing the Omega-3 Advantage

In the intricate mosaic that is fertility, Omega-3 fatty acids are a natural ally in a fertility journey. Backed by science and bolstered by centuries of nutritional wisdom, Omega-3 offers a promising spoke on the wheel towards realising the dream of parenthood.

By embracing the fertility-boosting potential of Omega-3, individuals and couples embarking on the journey to parenthood can take proactive steps towards nurturing reproductive health and unlocking the possibilities of new beginnings using the power of nature's nutritional gifts.