Fertility diet has a direct impact on how healthy we are, and, eating well will keep us looking and feeling better. Improved heart health, a lower risk of developing dementia and brighter looking skin are just some of the perks of adopting a well-balanced diet. Whilst eating healthily is always to be encouraged, a woman’s diet prior to, and during, pregnancy is extra important. Eating more of the right things will ensure optimum health not just for her, but also for her baby. **Fertility Diet Essentials for Conception** The right food is essential for conception, because it supports overall reproductive health and hormonal balance. Here is a basic example of nutrition and fertility. When women don’t consume enough calories every day, they eventually stop menstruating, and when women aren’t menstruating the [ovaries](https://nabtahealth.com/glossary/ovaries/) are not releasing eggs. Thus, women body can flip the switch from fertile to infertile. According to the experts, maintaining stable blood sugar levels, Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts can help regulate [ovulation](https://nabtahealth.com/glossary/ovulation/) and improve egg quality. Foods with unsaturated fats, like fish and nuts, whole grains, and many vegetables, can help _**boost fertility**_. Furthermore, Berries such as blueberries and raspberries are also excellent choices because they contain antioxidants for reproductive health. Opt for whole grains, fruits with a low glycemic index, and lean protein sources to avoid blood sugar spikes and crashes. Include whole grains, healthy fats, and proteins in your meals. Ensure you get your proteins from lean meats, eggs, seafood, beans, nuts, seeds, and tofu. These foods provide essential nutrients that support reproductive hormones. By eating a balanced diet like this, you can feel healthier, reduce the risk of diseases, and help your journey to becoming pregnant. Most of us know the foods that are bad for us; those that are processed, contain high sugar content, or excess saturated fats. But, of those foods that are good for us, will any actually [help to boost fertility](https://nabtahealth.com/articles/eating-to-conceive/)? The short answer is yes! Sea food, poultry, whole grains, fruit and vegetables have all been shown to improve fertility. The long-chain [Omega-3 fatty acids](https://nabtahealth.com/the-good-dietary-fat/) found in flaxseeds, chia and walnuts all increase your likelihood of conceiving. Vegetables, which are high in fibre and full of good carbohydrates, function well as fertility enhancers in their own right, but those containing high levels of [folate](https://nabtahealth.com/glossary/folate/) are even better. Folic acid improves fertility, reduces the [risk of](https://nabtahealth.com/causes-of-miscarriage/) [miscarriage](https://nabtahealth.com/glossary/miscarriage/), and prevents [neural tube](https://nabtahealth.com/glossary/neural-tube/) defects in the developing baby. Such are its beneficial properties, it is frequently prescribed as a supplement for women aiming to become pregnant. The great news, however, is that by _eating a diet rich_ in dark, leafy greens, you can naturally increase your [folate](https://nabtahealth.com/glossary/folate/) levels, getting all the same benefits that supplements provide. Foods such as spinach, peas, broccoli and brussels sprouts are excellent sources of [folate](https://nabtahealth.com/glossary/folate/). They also contain [vitamin A](https://nabtahealth.com/glossary/vitamin-a/) and other essential nutrients. So, to improve your chances of conceiving, first of all look at your diet because simple changes and additions can make for a much healthier lifestyle and pregnancy. Try Nabta’s [women’s fertility test](https://nabtahealth.com/product/womens-fertility-test/) and get to know what to [eat to be able to conceive](https://nabtahealth.com/articles/eating-to-conceive/). Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [menopause](https://nabtahealth.com/glossary/menopause/). Get in [touch](/cdn-cgi/l/email-protection#3940585555587957585b4d58515c58554d51175a5654) if you have any questions about this article or any aspect of women’s health. We’re here for you. **Here are five commonly asked questions about fertility diets with brief answers:** **What foods should I include in a fertility diet?** Include foods rich in Omega-3 fatty acids (found in fish, flaxseeds, and walnuts), whole grains, lean proteins (like lean meats, eggs, and tofu), and plenty of fruits and vegetables. **Can a fertility diet improve my chances of conception?** Yes, a balanced fertility diet can support reproductive health, hormonal balance, and improve your chances of conceiving naturally. **Are there specific nutrients that enhance fertility?** Yes, nutrients like [folate](https://nabtahealth.com/glossary/folate/) (found in leafy greens and legumes) and Omega-3 fatty acids are known to enhance fertility by supporting egg quality and hormonal balance. **What foods should I avoid for better fertility?** Limit processed foods, high-sugar items, and foods high in saturated fats, as these can negatively impact fertility and overall health. **How important is diet before and during pregnancy?** A healthy diet before and during pregnancy is crucial for both maternal and fetal health, ensuring optimal development and reducing risks. **Sources:** * Gaskins, A J, and J E Chavarro. “_**Diet and Fertility**_: a Review.” American Journal of Obstetrics and Gynecology, vol. 218, no. 4, Apr. 2018, pp. 379–389., doi:10.1016/j.ajog.2017.08.010 * Wilson, R D., et al, “Pre-Conception Folic Acid and Multivitamin Supplementation for the Primary and Secondary Prevention of [Neural Tube](https://nabtahealth.com/glossary/neural-tube/) Defects and Other Folic Acid-Sensitive Congenital Anomalies.” Journal of Obstetrics and Gynaecology Canada, vol. 37, no. 6, pp. 534–552. * WebMD, [www.webmd.com/baby/features/getting-pregnant-easy-ways-to-encourage-fertility#1](http://www.webmd.com/baby/features/getting-pregnant-easy-ways-to-encourage-fertility#1). * US Department of health and human services, [https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/](https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/) * For further reading here is a book titled: A Science-Based 4-Week Nutrition Program to Boost Your Fertility. Reference: Avena, N. (2021). What to Eat When You Want to Get Pregnant: A Science-Based 4-Week Nutrition Program to Boost Your Fertility. Citadel Press.
Your new baby has arrived, and you are eager to get back into shape. However, [losing weight after pregnancy](https://nabtahealth.com/articles/7-healthy-eating-tips-for-postpartum-weight-loss/) takes time and patience, especially because your body is still undergoing many hormonal and metabolic changes. Most women will lose half their baby weight by 6-weeks postpartum and return to their pre-pregnancy weight by 6 months after delivery. For long-term results, keep the following tips in mind. Prior to beginning any diet or exercise, [please consult with your physician](https://nabtahealth.okadoc.com/). 1\. **Dieting too soon is unhealthy.** Dieting too soon can delay your recovery time and make you more tired. Your body needs time to heal from labor and delivery. Try not to be so hard on yourself during the first 6 weeks postpartum. 2\. **Be realistic**. Set realistic and attainable goals. It is healthy to lose 1-2 pounds per week. Don’t go on a strict, restrictive diet. Women need a minimum of 1,200 calories a day to remain healthy, and most women need more than that — between 1,500 and 2,200 calories a day — to keep up their energy and prevent mood swings. And if you’re nursing, you need a bare minimum of 1,800 calories a day to nourish both yourself and your baby. 3\. **Move it**. There are many benefits to exercise. Exercise can promote weight loss when combined with a reduced calorie diet. Physical activity can also restore your muscle strength and tone. Exercise can condition your abdominal muscles, improve your mood, and help prevent and promote recovery from postpartum depression. 4\. **Breastfeed**. In addition to the many benefits of breastfeeding for your baby, it will also help you lose weight faster. Women who gain a reasonable amount of weight and breastfeed exclusively are more likely to lose all weight six months after giving birth. Experts also estimate that women who breastfeed retain 2 kilograms (4.4 pounds) less than women who don’t breastfeed at six months after giving birth. 5\. **Hydrate**. Drink 8 or 9 cups of liquids a day. Drinking water helps your body flush out toxins as you are losing weight. Limit drinks like sodas, juices, and other fluids with sugar and calories. They can add up and keep you from losing weight. 6. **Don’t skip meals**. Don’t skip meals in an attempt to lose weight. It won’t help, because you’ll be more likely to binge at other meals. Skipping meals will also make you feel tired and grouchy. With a new baby, it can be difficult to find time to eat. Rather than fitting in three big meals, focus on eating five to six small meals a day with healthy snacks in between. 7\. **Eat the rainbow.** Stock up on your whole grains, fruits, and vegetables. Consuming more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy diet. ose weight after postpartum Is one of the biggest challenge women face worldwidely. Different Expertise and studies indicated that female might lose approximately 13 pounds’ weight which is around 6 KG in the first week after giving birth. The essential point here is that dieting not required for losing the weight, diet often reduce the amount of some important vitamins, minerals and nutrients. **Here are seven tips from the professional nutritionist perspective that can be considered for losing weight after postpartum these are;** 2\. Considered food like fish, chicken, nuts, and beans are excellent sources of protein and nutrients. 3\. A healthy serving of fat, such as avocado, chia seeds or olive oil 4\. With the balance diet please consider to drink plenty of water to stay hydrated. 5\. Regular exercise helps to shed extra pounds and improve overall health. 6\. Fiber-rich foods should be included to promote digestive health and support weight loss efforts. 7\. Don’t forget about self-care. By making these dietary changes and incorporating physical activity, you can achieve postpartum weight loss sustainably and healthily. **Sources:** * Center for Disease and Control and Prevention * Healthy Weight: it’s not dieting, it’s a lifestyle. Obstetrics and Gynecology * The risks of not breastfeeding for mothers and infants. The American College of Obstetrics and Gynecologists * Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. Powered by Bundoo®
Can duct tape remove wart; * Warts are a common childhood ailment. * Warts are caused when a virus infects the top layer of the skin, the stratum corneum, and sets up residence. * One of the most common warts in children is known as molluscum contagiosum * Warts can remain for months and even years but often spontaneously go away, especially in children. Warts and molluscum are highly contagious and affect most children. They often spread and grow in size because the body fails to recognize the virus as being a pathogen. Warts can be transmitted from one area of skin to another by rubbing. They can heal themselves and go away on their alone. Nevertheless, many families look for treatment and solutions to speed up the recovery. #### What is molluscum? One of the most common warts in children is known as molluscum contagiosum. These tiny pearly papules are usually no more than 5 millimeters in size and often appear in clusters. The best advise is to leave molluscum alone. With time (months) they resolve on their own with no treatment. Sometimes, ignoring molluscum is not an option. In cases where they are spreading quickly (because they are in an area where there is skin on skin contact, like under the arm), are painful, your child continues to pick at them, or they are causing a cosmetic problem, treatment may be indicated. There are various treatment methods and your provider can help determine what might be best for your child. #### Using duct tape on molluscum One of the easiest methods to try at home is the duct tape method as described by the [Schmitt Paediatric Guide:](https://publications.aap.org/patiented/pages/schmitt) * “Covering molluscum with duct tape can irritate them. This turns on the body’s immune system. * Cover as many of the molluscum as possible. (Cover at least 3 of them.) * The covered molluscum become red and start to die. When this happens, often ALL molluscum will go away. * Try to keep the molluscum covered all the time. * Remove the tape once per day, usually before bathing. Then replace it after bathing. * Some children don’t like the tape on at school. At the very least, tape it every night.” To prevent passing molluscum to others, avoid bathing with or sharing a hot tub with others and avoid sharing towels and washcloths. If the child is in contact sports, it will be helpful to cover molluscum if located in an area where there could be skin to skin contact. It takes 4-8 weeks after contact for molluscum to develop. A physician can apply a medication known as cantharidin to the top of each little wart. The medication causes the top layer of the skin, where the virus lives, to blister and peel off, taking the virus with it. Cantharidin can also be used with other small warts but is not ideal for large warts. While the treatment is rarely uncomfortable, it is also often ineffective. Multiple applications may be necessary before the wart is fully gone. If your child already has molluscum, to prevent more from developing, advise them to avoid scratching. Keeping nails cut short can also help. Also avoid rubbing the affected area with a washcloth or towel and then touching this on the skin. #### Using duct tape on warts Duct tape is also popular as a wart treatment and can be attempted at home. Duct tape can be used on any non-tender wart. In this treatment, the wart is cleaned and softened with soapy water. Then an unused emery board is used to gently file the wart down, stopping if it becomes uncomfortable. It is dried completely and a clean square of duct tape is applied over the wart. The duct tape is left on for a week and then gently removed with baby oil. The whole process is repeated weekly until the wart resolves. There are many over-the-counter treatments for warts, but it’s a good idea to check with your physician before using them as many are irritating to the skin and can burn. It bears repeating that warts are usually self-limited so doing nothing is a good option for children who are not bothered by them. How long does it take for duct tape to remove a wart? ----------------------------------------------------- Duct tape is a popular home remedy for removing warts. However, the effectiveness of this treatment can vary and it is not backed by scientific evidence. The process of using duct tape to remove a wart involves covering the wart with a piece of duct tape for several days. The idea behind this treatment is that the duct tape will cut off the wart’s supply of oxygen and nutrients, causing it to die and eventually fall off. It is difficult to predict exactly how long it will take for a wart to be removed using duct tape, as it can vary depending on the individual and the size and location of the wart. Some people may see results within a week, while others may not see any improvement for several weeks or even months. In general, it is recommended to use duct tape as a wart treatment for no longer than two months. If the wart has not improved or disappeared after this time, it is best to discontinue the treatment and talk to a doctor about other options. While duct tape may be a low-cost and convenient option for removing warts, it is not always effective. It is important to consult with a healthcare provider for advice and guidance on the best treatment for your specific situation. Powered by Bundoo® Edited by Nabta Health \_\_\_ Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [menopause](https://nabtahealth.com/glossary/menopause/). You can track your menstrual cycle and get [personalised support by using the Nabta app.](https://nabtahealth.com/our-platform/nabta-app/) [Get in touch](/cdn-cgi/l/email-protection#be9b8c8ec7dfd2d2dffed0dfdccadfd6dbdfd2cad690ddd1d3) if you have any questions about this article or any aspect of women’s health. We’re here for you. **Sources** ClearTriage. Copyright 2000-2019 Schmitt Pediatric Guidelines LLC. Author: Barton Schmitt MD, FAAP
The days of a [weight loss plan](https://nabtahealth.com/product/holistic-weight-loss-power-yoga-and-meal-plan-package/) simply involving calorie counting are long gone. The modern diet manipulates macronutrient consumption; it uses science (not always very accurately) to theorise over the [best way to lose weight](https://nabtahealth.com/articles/lose-weight-with-pcos/) and it exerts its value by getting celebrity endorsements. Modern diets dissected today aim to improve overall health, promising benefits that go way beyond reducing your dress size. So, what do these diets involve? Is the science sound, or is attempting to adhere to them going to do you more harm than good? In this article, we take five of the latest fad diets and review them; we look at their strengths and weaknesses, and we break down what they really do. 1. Ketogenic diet 2. Paleolithic diet 3. Alkaline diet 4. Intermittent fasting 5. Carb cycling **1\. Ketogenic – ‘Keto’ – Diet** --------------------------------- In recent years the Keto diet has garnered significant interest as a weight loss tool. A favourite of tabloid celebrities, ‘[keto](https://www.healthline.com/nutrition/ketogenic-diet-foods)’ has become the latest buzzword in fitness and wellbeing networks. Its origins, however, are somewhat removed from this, with the ketogenic diet initially proposed as a means of managing treatment-resistant epilepsy. Considered to occur primarily as a result of metabolic dysfunction, sporadic seizures are not easy to manage. However, it has been shown that adopting a low-carbohydrate, high-fat, ketosis-inducing diet, stabilises brain excitability and reduces the frequency of sporadic seizures, as well as making the central nervous system more resistant to stresses and insults. So, what is a Keto diet? Adhering to a ketogenic diet involves putting one’s body into a state of nutritional ketosis. This means that instead of relying on glucose for energy, the body relies on ketone bodies, which are produced by the liver from stored fat when food intake is low, such as during fasting [periods](https://nabtahealth.com/articles/i-keep-bleeding-between-periods-is-this-normal/). As such, the body has a greater requirement for fat consumption via the diet. The Keto diet is low in carbohydrates, high in fat and moderate in protein content. The exact proportions of each macronutrient will vary person-to-person, but advocates of the diet recommend that just 5-10% of a person’s daily calorie intake comes from carbohydrates. This equates to 20-50 g a day. ### **1.1 What to eat** The Keto diet is renowned for being high in fats and those in favour of this diet are quick to highlight that the majority of fats can be obtained from unsaturated sources, in other words, the [good fats](https://nabtahealth.com/the-good-dietary-fat/), found in olives, avocados, nuts and seeds. It is certainly true that making sure your diet contains some of these is beneficial for overall health. However, too much fat can be detrimental, particularly when it is the saturated type found in lard, butter, coconut oil and palm oil amongst other sources. These staples can rapidly become an integral part of a ketogenic diet, as they are a simple means of boosting fat consumption. The danger of this is that saturated fats are known to increase [cholesterol](https://nabtahealth.com/glossary/cholesterol/) levels, which, in turn, can raise the [risk of heart disease](https://nabtahealth.com/articles/screening-for-congenital-heart-disease-in-newborns/). Protein is permitted, in moderation, but another issue with this diet is that it does not discriminate between types of protein. This means a lean, organic chicken breast is given the same nutrient weighting as an equal quantity of processed meat, such as pepperoni, which is rich in saturated fat. Keeping carbohydrates to a minimum means restricting the amount of pasta, bread, oats and cereals that are consumed. Sugars, either refined or naturally occurring, such as those found in honey, are also avoided. Many fruits are rich in natural sugar, so most followers of this diet restrict their intake to a small portion of berries which have lower fructose content. Carbohydrate-containing vegetables, such as root vegetables, should also be avoided and replaced with non-starchy vegetables, including leafy greens (kale and spinach), broccoli and asparagus. ### **1.2 The positives** A 12 week study designed to investigate the proposed benefits of the keto diet when compared to a normal ‘mixed’ diet was performed on military personnel. Over the course of the study, participants saw a reduction in body mass and visceral fat, as well as a 48% improvement in insulin sensitivity. There was no reduction in their physical performance. Other studies have shown improvements in the symptoms of metabolic syndrome and type 2 diabetes following adoption of a ketogenic diet. Dietary ketosis is associated with weight loss and improvements in [HbA1C](https://nabtahealth.com/glossary/hba1c/) levels (one of the key markers of disease severity in patients with type 2 diabetes). This issue is that most studies to date have been done in animals or are of a very small scale. Thus, further work is needed to validate the proposed health benefits of the keto diet. ### **1.3 The negatives** Aside from the cardiac-based risks associated with a diet rich in fats, other problems associated with the keto diet are nutrient deficiency, [constipation](https://nabtahealth.com/glossary/constipation/), increased stress on the liver and kidneys and heightened confusion and irritability, characterised as ‘brain fuzz’. In addition, to continue to see the benefits from a dieting perspective, a state of ketosis must be maintained, which means low carbohydrates consistently. **2\. Paleolithic – ‘Paleo’ – Diet** ------------------------------------ Considered to be the world’s most popular diet in 2013, and still highly favoured by celebrities and diet and lifestyle bloggers, the paleo diet has a simple concept; “if a caveman didn’t eat it, then neither should you.” Broadly speaking, it takes the diet of our hunter-gatherer (paleolithic) ancestors and applies that to modern day life. ### **2.1 What to eat** Included on the list of ‘good’ foods are meat, fish, eggs, seeds, nuts and healthy fats: with the emphasis being on good quality, organic (if possible) ingredients. Food that is prohibited includes refined sugar, flour, margarines, trans fats and anything processed. This includes pre-packaged food marketed as ‘diet’ or ‘low fat’. One of the most contentious points with this diet is the inclusion of dairy, legumes and grains in the list of foods to be avoided. ### **2.2 The positives** Adopting the paleo approach to eating and thinking, can be considered to be more of a healthy lifestyle change than an actual diet. If followed carefully, it is sustainable and the core message is strong; whole foods (unprocessed and unrefined) are good, processed foods are bad. It does not involve calorie counting, although people that adopt it generally consume fewer calories and find they get full sooner. Whilst the diet in its purest sense does not include dairy, most participants today adapt it slightly for their needs and some may choose to include good quality, unprocessed, full fat milk. Scientific studies looking at the Paleo diet are limited, but those conducted to date do show a tendency towards weight loss, improved glucose tolerance and reduced cardiovascular risk factors. This has led to the suggestion that this diet could be used in the management of metabolic disorders such as diabetes, reducing [hypertension](https://nabtahealth.com/glossary/hypertension/) and improving [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/). When this diet was compared to various other weight loss programmes, participants were found to have improved mental wellbeing and self esteem. ### **2.3 The negatives** Despite its widespread use over the past decade, this diet remains controversial amongst healthcare professionals. One of the major issues with the diet is that it is ‘over-hyped and under-researched’. Claims that it reduces the risk of autism, mental health issues and dementia, remain completely unfounded and require longer term, randomised and longitudinal studies. The scientific studies performed to date have typically only covered a short time period (up to 3 months) and they have very small participant numbers, making drawing significant conclusions difficult. The only long-term study, which looked at the paleo diet over a 24 month period, found very few differences between it and a diet that followed standard nutritional guidelines. The diet is low in carbohydrates, which can make adhering to it a challenge for athletes who require that form of energy for optimal performance. Staunch followers, who opt to cut dairy out of their diet completely, are likely to become calcium deficient, particularly if they do not increase their intake of leafy greens and nuts to compensate for the lack of dairy. In fact, some are getting less than 50% of their recommended daily intake, which will significantly increase their risk of developing [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/). Another drawback to this diet, is the financial aspect. With an emphasis on good, high quality ingredients, it has been suggested that the paleo diet is up to 10% more expensive than a standard diet. **3\. Alkaline Diet** --------------------- The basic principle of the alkaline diet is that our bodies function best at a pH that is slightly alkaline, 7.35-7.45. Therefore, by reducing our consumption of foods that create acidity, we are optimising the condition of our body. ### **3.1 What to eat** Vegetables are the major component of this diet. Organic produce is recommended and followers of the diet are advised to investigate the type (and pH level) of soil their food is grown in. Alkalising foods include Brussels sprouts, kale and sweet potatoes. Food that should be avoided include eggs, processed foods and refined sugars. Dairy is limited to yoghurt and kefir, as these have probiotic activity. Caffeine and alcohol should also be avoided. ### **3.2 The positives** When adopted in moderation, this diet actually encompasses good, old-fashioned, healthy eating. Reducing the intake of processed foods will naturally lower sodium and sugar consumption. Excessive salt raises blood pressure, increasing the risk of heart attack and stroke; excessive sugar increases the risk of tooth decay and can cause weight gain. Most diets agree that eating more fruit and vegetables and cutting back on free sugars (defined by the [World Health Organisation](https://www.who.int/bulletin/volumes/92/11/14-031114.pdf) as those sugars added to foods by the manufacturer, cook, or consumer, as well as those that are naturally present in honey, syrups, and fruit juices. Sugars found naturally in milk, fruit and vegetables are not free sugars) and alcohol consumption will improve your overall health. There is no calorie counting, so adhering to the alkaline diet is relatively straightforward once you know what food is and is not permitted. The diet is said to lower [inflammation](https://nabtahealth.com/glossary/inflammation/), improve [metabolism](https://nabtahealth.com/glossary/metabolism/) and reduce chronic pain. However, in the study that looked at chronic back pain, relief was only actually achieved when patients were given alkaline multimineral supplementation, suggesting that diet adaptations alone may be insufficient to have a physiological effect. In the media, this diet is sometimes referred to as the Tom Brady diet. This may not mean a lot to those who are not from the USA, but Tom Brady is a sportsman who plays as a quarterback in American football. He attributes his long standing career (he is now in his 40s), in part, to his diet, which is essentially a version of the alkaline diet. Thus, advocates of this diet will claim that it can be a useful tool for athletes, enabling them to prolong their careers. ### **3.3 The negatives** The biggest problem with this diet is that it relies on information that is factually inaccurate. It claims that it will help to maintain a stable blood pH level; however, it is very unlikely that a change in diet will have a persistent effect on blood pH; there may be transient changes, but these will usually be rapidly regulated by the body’s own internal systems. The pH of the urine may alter because it is a waste product, but contrary to what some suggest, this is not indicative of what is happening in the blood. One thing that does require further study is the issue of whether continual bouts of short-term metabolic acidosis, which happens when the blood pH drops slightly due to excessive consumption of acid precursor foods, can impact a person’s overall health. The alkaline diet is claimed to have anti-cancer properties as some studies have shown that cancer cells thrive in an acidic environment. It is proposed that by consuming alkalising foods, the conditions for cancer cell growth are made more inhospitable. However, these studies were limited to cancer cells grown in a petri dish and, as such, are not indicative of the growth of tumour cells in the complex multi-system human body. Another misconception is in relation to the Acid-Ash hypothesis. This is an hypothesis adopted by followers of the alkaline diet, to support a role for the diet in protecting bone density. The theory is that consuming a diet rich in protein and grains, but low in potassium, causes metabolic acidosis. The Acid-Ash hypothesis states that this acid overload is counteracted by the release of salts, specifically calcium from the skeleton into the circulation, rendering a person at risk of developing [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/). Advocates of the alkaline diet claim that fruit and vegetables provide a supply of organic molecules (sodium, potassium, calcium and magnesium) that can be metabolised to bicarbonate and thereby protect the skeleton from excessive calcium loss. In contrast, a diet rich in proteins and grains increases production of sulfate and phosphate, which can be detrimental to bone health. This hypothesis makes the assumption that excess urinary calcium correlates with a direct loss in skeletal calcium; however, there is no scientific evidence to support this. There is also no direct evidence that abiding by an alkaline diet will prevent calcium loss and protect bone density. It is a pity that such sweeping generalisations and dubious science are used to promote this diet because in its most basic form, it is a good model to live by. Eating a diet low in processed foods and high in fruit and vegetables could benefit everyone. **4\. Intermittent Fasting** ---------------------------- Not so much a diet, as a change in eating habits; [intermittent fasting](https://nabtahealth.com/does-intermittent-fasting-work/) is defined as periods of voluntary abstinence from food and drink. In abstaining from food, we consume fewer calories and, the positive effects of a reduced calorie intake, include weight loss and improved overall health. The theory behind intermittent fasting is that, as humans, we evolved in environments where food was sometimes scarce; thus, we already have the compensatory mechanisms in place to protect our physical and cognitive abilities when food reserves are low. There are many variants of the approach now, with the idea being that people can pick the style of fasting that best suits them: * **Alternate day fasting (Eat-stop-eat)**. Complete fasting every other day (total intermittent energy restriction) OR 70% energy restriction (reduced calories) every other day (partial intermittent energy restriction). * **Modified fasting (5:2 diet)**. Limited to 500 – 700 calories for 2 non-consecutive days every week. * **Time-restricted feeding (16/8 method)**. Fasting for between 14 and 20 hours each day. ### **4.1 What to eat** One of the major benefits of this diet is that when not fasting, a normal diet can be consumed. This means that no food types are explicitly prohibited (or recommended). For those that attempt time restricted feeding, the same number of calories may be consumed daily, but the timing of meals is altered. Benefits will be seen if these changes make the diet more metabolically favourable. Those on a 5:2 type diet will, on average, see that their weekly calorie intake falls by approximately 25%, suggesting that on the 5 regular days, they are not excessively eating to compensate. ### **4.2 The positives** Intermittent fasting is one of the only modern diets where the pros seem to outweigh the cons. As a means of losing weight, it seems to work as well as traditional calorie counting diets. It regulates [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/) and helps to maintain glucose [homeostasis](https://nabtahealth.com/glossary/homeostasis/). When calorie consumption is low or negligible, the body uses up its glycogen stores and starts to generate ketones for energy. It has been suggested that intermittent fasting protects against metabolic conditions, such as diabetes and cardiovascular disease. Much of the work to date has involved animal studies, which for obvious reasons cannot be directly extrapolated to humans. However, these preliminary studies show that intermittent fasting increases the resistance of the brain and heart to stress; as well as slowing the progression of neuronal dysfunction in disease models of Alzheimer’s, Parkinson’s and Huntington’s. This highlights the need for further, longer-term human-based studies to see how these results correlate in true physiological conditions. People that follow a modified fasting approach, such as the 5:2 diet generally report an overall improvement in mood, with a reduction in anger and tension and an increase in self-confidence. Compliance to the diet is generally high and these sorts of diets are thought to be easier for obese people to stick to than continuous energy restriction. Intermittent fasting, performed correctly, is not harmful. Whichever regime is followed seems to result in some weight loss and the evidence to date suggests that it is an effective, non-pharmacological approach to improving overall health. ### **4.3 The negatives** Studies have yet to identify what the optimal fasting regime is, for example, how long to fast, whether to fast on consecutive days or not, whether to implement specific calorie restrictions or a total fast. Further, long term studies on humans are required, with the aim of determining whether the many benefits seen in animals are replicated in man. Initial adaptation to fasting can be difficult. Some people experience bad moods, dizziness and fatigue as their bodies adjust to using ketones for energy. These effects should be short term. There are a few groups of people for whom intermittent fasting is not appropriate. Those already taking antidiabetic medication should not fast as they will increase their risk of [hypoglycaemia](https://nabtahealth.com/glossary/hypoglycaemia/). Pregnant and breastfeeding women should also avoid fasting. **5\. Carb Cycling** -------------------- Ideal for those who enjoy carbohydrates too much to avoid them completely, carb cycling involves adjusting your intake on a daily, weekly, or monthly basis. Examples of each are given below: * Daily. Limit carbohydrate intake at breakfast time and eat normally for the remainder of the day. * Weekly. Two days of high carbohydrates, low fat; two days of moderate carbohydrates; three days of low carbohydrates, high fat. Protein intake remains consistent. * Monthly. Four weeks of low carbohydrates, followed by one week of ‘refeeding’ with a high carbohydrate diet. ### **5.1 What to eat** This diet is less about what you can eat and more about when you can eat it. Carbohydrates are permitted at predefined times. The important thing is to avoid unhealthy variants; those following the diet should ensure that during ‘high fat’ periods, the majority of their dietary fat consumption comes from unsaturated sources, such as fish, avocados, nuts and seeds. Avoiding saturated or trans fats, which are rich in hydrogenated products, will reduce the risk of high [cholesterol](https://nabtahealth.com/glossary/cholesterol/) levels. Carbohydrate intake should also be regulated; preferred sources are whole grains, vegetables, fruit and legumes. Refined carbohydrates, such as sugar-sweetened beverages, pastries and white bread are not recommended. ### **5.2 The positives** Those who alternate between periods of low carbs and periods of high carbs have the potential to benefit from both states. The flexibility and the lack of complete avoidance of any one macronutrient makes this diet easier to adhere to for some people, increasing the likelihood of long-term success. There is also a psychological benefit to not completely eliminating certain food types. The benefits of a low carb diet include improving insulin sensitivity, lowering [cholesterol](https://nabtahealth.com/glossary/cholesterol/) levels and, therefore, reducing the risk of developing cardiovascular disease. A small study that looked at obese patients with type 2 diabetes who adopted a low carb diet for two weeks, not only saw improvements in blood glucose levels, but paticipants also lost weight due to reduced calorie intake. However, this was a very small scale study and further work is needed to validate this theory. Using carbohydrates strategically means scheduling high carb intake around times when the body needs extra energy. Athletes use carb cycling to maximise their performance. They overload on carbs on the days they are training in order to replenish the muscles’ glycogen supply and prevent fatigue. These positive indications are encouraging, but can daily fluctuations in carbohydrate consumption really make a difference? The somewhat surprising answer to this question is, possibly yes. Normal recommended guidelines stipulate that a diet comprising 55% carbohydrates, 30% fats and 15% proteins is ideal. A recent study, which only considered breakfast, compared this standard diet to a low carb, high fat diet (<10% carbohydrates, 85% fats). Lunch and dinner followed normal guidelines and was the same for both groups. The low carb, high fat group had lower blood sugar levels after eating and, over time, reported improved glycemic variability (less fluctuations in blood sugar levels). They were also reportedly less hungry as the day progressed, suggested that calorie intake throughout the day would be lower. Work such as this, could have a large impact on the health and wellbeing of patients with type 2 diabetes. ### **5.3 The negatives** It could be argued that this is not a diet as such and, following the recommendations precisely, will not guarantee weight loss. People do lose weight, but usually as a result of consuming fewer calories. The theory behind the plan is good, but validated research is still lacking. The diet aims to exploit the benefits of a low carbohydrate eating plan, alongside intervals of carb loading, utilised to good effect by high performing athletes. It is still not clear what the optimum schedule is, or, in fact, if this will alter from person to person. There is also the possibility that this diet will only really benefit serious athletes and that alternative approaches are better for non-athletes. It can take time to fine tune and individualise the diet and this can [lead](https://nabtahealth.com/glossary/lead/) to confusion and low adherence rates for those who want a simple formula to follow. **Nabta Conclusion:** Over the years, the concept of what makes an [ideal body shape](https://nabtahealth.com/gynoid-fat-function-and-possible-role-in-fertility/) has changed. One thing that has, however, remained consistent is a manipulation of one’s dietary consumption with a view to obtaining what they perceive to be the ideal body shape. The word diet, referring to the obtainment of regular nourishment from food and drink, has been in existence since the 13th Century; however, dieting as a concept and a means of losing weight was first proposed by Willliam Banting in 1863. He advocated a low carbohydrate, low calorie eating regime. His ideas are still available in print form today in his book entitled, “Letter on Corpulence”. It is quite telling that, over 150 years later, many modern diets still advocate the extensive benefits of reducing carbohydrate intake. The list of diets in this article is far from exhaustive; there are many different types and variants. Some that function on a membership-type basis, where you sign up to a programme and, in return, receive recipes and other resources; others that exploit the principles of vegetarianism or veganism to promote healthy eating. The purpose of this article is not to condemn all modern diets. As our scientific understanding of the human body and its interaction with [macronutrients](https://nabtahealth.com/glossary/macronutrients/) grows, we can, and should, adapt the way we eat to achieve a healthier lifestyle. The key is to carefully select which plan to follow; choose one which suits your lifestyle and try not to deprive yourself of everything that you enjoy, as this reduces your likelihood of adhering to the diet long-term and may cause unnecessary stress to your mind and body. Examine the proposed benefits of a particular diet and bear in mind that not everything you read will be completely accurate. Ensure that you are not consuming anything that could cause you harm or putting your health at risk by starving your body of vital nutrients. Above all else, it is worth consulting a healthcare professional before implementing any dietary adjustments, particularly if you have an underlying medical condition. Get yourself the [energy and slim pack](https://nabtahealth.com/product/energy-slim-multivitamin-starter-pack/) from Nabta. **Sources:** * Azar, S T, et al. “Benefits of Ketogenic Diet for Management of Type Two Diabetes: A Review.” Journal of Obesity & Eating Disorders, vol. 2, no. 2, 19 Sept. 2016, doi:10.21767/2471-8203.100022. * Blackburn, K. “The Alkaline Diet: What You Need to Know.” MD Anderson Cancer Center, Sept. 2018, [www.mdanderson.org/publications/focused-on-health/the-alkaline-diet–what-you-need-to-know.h18-1592202.html](http://www.mdanderson.org/publications/focused-on-health/the-alkaline-diet--what-you-need-to-know.h18-1592202.html). * Boden, G, et al. “Effect of a Low-Carbohydrate Diet on Appetite, Blood Glucose Levels, and [Insulin Resistance](https://nabtahealth.com/glossary/insulin-resistance/) in Obese Patients with Type 2 Diabetes.” Annals of Internal Medicine, vol. 142, no. 6, 15 Mar. 2005, pp. 403–411., doi:10.7326/0003-4819-142-6-200503150-00006. * Chang, C R, et al. “Restricting Carbohydrates at Breakfast Is Sufficient to Reduce 24-Hour Exposure to Postprandial Hyperglycemia and Improve Glycemic Variability.” American Journal of Clinical Nutrition, vol. 109, no. 5, 1 May 2019, pp. 1302–1309., doi:10.1093/ajcn/nqy261. * Cohen, J. “The Trendiest Diets Of 2018: Will They Work For You?” Forbes, 1 June 2018, [www.forbes.com/sites/jennifercohen/2018/06/01/the-trendiest-diets-of-2018-will-they-work-for-you/#55a137aa3aca](http://www.forbes.com/sites/jennifercohen/2018/06/01/the-trendiest-diets-of-2018-will-they-work-for-you/#55a137aa3aca). * “Diet Review: Intermittent Fasting for Weight Loss.” The Nutrition Source, Harvard School of Public Health, 22 May 2019, [https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/](https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/). * Fenton, T R, et al. “Meta-Analysis of the Effect of the Acid-Ash Hypothesis of [Osteoporosis](https://nabtahealth.com/glossary/osteoporosis/) on Calcium Balance.” Journal of Bone and Mineral Research, vol. 24, no. 11, Nov. 2009, pp. 1835–1840., doi:10.1359/jbmr.090515. * Gee, P O. “A Nutritional Lie or Lifestyle?” Clinical Journal of the Americn Society of Nephrology, vol. 14, no. 5, 7 May 2019, pp. 643–644., doi:10.2215/CJN.03450319. * Gibas, Madeline K., and Kelly J. Gibas. “Induced and Controlled Dietary Ketosis as a Regulator of Obesity and Metabolic Syndrome Pathologies.” Diabetes & Metabolic Syndrome: Clinical Research & Reviews, vol. 11, Nov. 2017, pp. S385–S390., doi:10.1016/j.dsx.2017.03.022. * Gower, B A, and A M Goss. “A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes.” Journal of Nutrition, vol. 145, no. 1, Jan. 2015, pp. 177S–183S., doi:10.3945/jn.114.195065. * Gunnars, K. “5 Studies on The Paleo Diet – Does It Actually Work?” Healthline, 23 Jan. 2014, [www.healthline.com/nutrition/5-studies-on-the-paleo-diet](http://www.healthline.com/nutrition/5-studies-on-the-paleo-diet). * LaFountain, R A, et al. “Extended Ketogenic Diet and Physical Training Intervention in Military Personnel.” Military Medicine, 16 Mar. 2019, doi:10.1093/milmed/usz046. * Malinowski, B, et al. “Intermittent Fasting in Cardiovascular Disorders-An Overview.” Nutrients, vol. 11, no. 3, 20 Mar. 2019, pp. pii: E673., doi:10.3390/nu11030673. * Manheimer, E W, et al. “Paleolithic Nutrition for Metabolic Syndrome: Systematic Review and Meta-Analysis.” The American Journal of Clinical Nutrition, vol. 102, no. 4, Oct. 2015, pp. 922–932., doi:10.3945/ajcn.115.113613. * Masino, S A, and J M Rho. “[Metabolism](https://nabtahealth.com/glossary/metabolism/) and Epilepsy: Ketogenic Diets as a Homeostatic Link.” Brain Research, vol. 1703, 15 Jan. 2019, pp. 26–30., doi:10.1016/j.brainres.2018.05.049. * Mattson, M P, et al. “Impact of Intermittent Fasting on Health and Disease Processes.” Aging Research Reviews, vol. 39, Oct. 2017, pp. 46–58., doi:10.1016/j.arr.2016.10.005. * Mawer, R. “What Is Carb Cycling and How Does It Work?” Healthline, 12 June 2017, [www.healthline.com/nutrition/carb-cycling-101](http://www.healthline.com/nutrition/carb-cycling-101). * Mellberg, C, et al. “Long-Term Effects of a Palaeolithic-Type Diet in Obese Postmenopausal Women: a 2-Year Randomized Trial.” European Journal of Clinical Nutrition, vol. 68, no. 3, Mar. 2014, pp. 350–357., doi:10.1038/ejcn.2013.290. * Norwood, R, et al. “The Psychological Characteristics of People Consuming Vegetarian, Vegan, Paleo, Gluten Free and Weight Loss Dietary Patterns.” Obesity Science & Practice, vol. 5, no. 2, 14 Feb. 2019, pp. 148–158., doi:10.1002/osp4.325. * Pitt, C E. “Cutting through the Paleo Hype: The Evidence for the Palaeolithic Diet.” Australian Family Physician, vol. 45, no. 1, 2016, pp. 35–38. * Patterson, R E, and D D Sears. “Metabolic Effects of Intermittent Fasting.” Annual Review of Nutrition, vol. 37, 21 Aug. 2017, pp. 371–393., doi:10.1146/annurev-nutr-071816-064634. * Pizza, F X, et al. “A Carbohydrate Loading Regimen Improves High Intensity, Short Duration Exercise Performance.” International Journal of Sport Nutrition, vol. 5, no. 2, June 1995, pp. 110–116. * Schwalfenberg, G K. “The Alkaline Diet: Is There Evidence That an Alkaline PH Diet Benefits Health?” Journal of Environmental and Public Health, vol. 2012:727630, 2012, doi:10.1155/2012/727630. * “Should You Try the Keto Diet?” Harvard Medical School, Oct. 2018, [www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet](http://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet). * The Science behind the Sweetness in Our Diets . World Health Organisation, 2014, [https://www.who.int/bulletin/volumes/92/11/14-031114.pdf](https://www.who.int/bulletin/volumes/92/11/14-031114.pdf). * Volek, J S, et al. “Carbohydrate Restriction Has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet.” Lipids, vol. 44, no. 4, Apr. 2009, pp. 297–309., doi:10.1007/s11745-008-3274-2. * Vormann, J, et al. “Supplementation with Alkaline Minerals Reduces Symptoms in Patients with Chronic Low Back Pain.” Journal of Trace Elements in Medicine and Biology, vol. 15, no. 2-3, 2001, pp. 179–183., doi:10.1016/S0946-672X(01)80064-X.
Hair is made from a protein called keratin. It is attached to the scalp via follicles and each person has between 100,000 and 350,000 strands of hair. Each hair strand will grow for approximately 1000 days before entering a resting phase of about 100 days, after which it is shed and replaced with a new hair. This pattern of growth and loss varies from person to person and can be impacted by age, diet and overall health. If the rate at which old hair is being shed exceeds the production of new hair then a person may experience hair thinning, or loss. **What causes hair loss?** -------------------------- A number of factors and medical conditions can influence hair growth. These include: * **Thyroid disease**. Having either an underactive thyroid ([hypothyroidism](https://nabtahealth.com/glossary/hypothyroidism/)) or an overactive thyroid ([hyperthyroidism](https://nabtahealth.com/glossary/hyperthyroidism/)) can have a detrimental effect on hair condition and growth. The [thyroid gland](https://nabtahealth.com/glossary/thyroid-gland/) produces thyroid hormones, which regulate the use of energy. When levels of thyroid hormone are low, the hair becomes dry and thin; when thyroid hormone levels are high, the hair becomes fine and brittle. * **[Chemotherapy](https://nabtahealth.com/glossary/chemotherapy/)**. Up to 65% of people who undergo [chemotherapy](https://nabtahealth.com/glossary/chemotherapy/) will experience at least some hair loss, usually due to the drugs they are taking targeting the rapidly dividing cells of the hair follicles. This can be a [particularly traumatic experience for women](../beauty-regime-after-cancer), with up to 47% saying it was the most daunting aspect of their treatment. Unfortunately, to date, there are no pharmacological options for preventing this form of hair loss. * **Hormones**. An excess of male hormones ([androgens](https://nabtahealth.com/glossary/androgen/)) can result in [female hair loss](../coping-with-pcos-hair-loss). Androgen excess is one of the predominant symptoms of [polycystic ovary syndrome](../what-is-pcos) ([PCOS](https://nabtahealth.com/glossary/pcos/)); thus women with the condition may notice that they are experiencing male-pattern baldness. Women who take an [oral contraceptive pill](../the-oral-contraceptive-pill) that contains a progestin with a high androgen index (i.e. levonorgestrel) are also at increased risk of hair loss. * **Diet**. Repeatedly losing and regaining weight, or following fad diets, can impact the health of the hair; particularly at times when the diet is lacking essential vitamins and minerals. A reduced intake of carbohydrates can cause hair loss. This list is not exhaustive. There are other medical conditions and medications that can affect the normal hair growth cycle; as well as lifestyle factors, such as stress and age. Appropriate medical advice should be sought for all suspected medical issues. However, taking some time to appreciate and consider what you are eating, will not only be [beneficial for your overall health](../how-eating-the-right-food-might-help-you-to-conceive), but should also help to improve the appearance and condition of your hair. **Best Vitamins for Hair Growth and Thickness** ----------------------------------------------- **#1 – Protein**. As the main constituent of hair is protein, having sufficient levels of it in the diet is very important. If protein levels are low, the hair becomes weak, dry and brittle. Foods high in protein include chicken, fish, dairy, eggs, legumes and nuts. **#2 – [Iron](https://nabtahealth.com/glossary/iron/)**. Healthy hair requires a nutrient-rich blood supply. Low [iron](https://nabtahealth.com/glossary/iron/) levels (serum [ferritin](https://nabtahealth.com/glossary/ferritin/) < 50 ng/mL) mean that less nutrients are supplied to the hair follicle, which reduces growth and may cause increased hair shedding. [Iron](https://nabtahealth.com/glossary/iron/) deficiency is a major worldwide problem, with up to 30% of the world’s population thought to be anaemic. [Iron](https://nabtahealth.com/glossary/iron/) can be found in red meat and fish, as well as in lentils, spinach and green leafy vegetables. **#3 – Vitamin C**. Aids with the intestinal absorption of [iron](https://nabtahealth.com/glossary/iron/), as well as acting as a powerful antioxidant, protecting from [free radical-induced damage](../how-free-radicals-affect-the-skin). It also helps with collagen fibre production, strengthening the capillaries that supply the hair follicles. Vitamin C is found in oranges, sweet potato, blackcurrants, blueberries and broccoli. **#4 – [Vitamin A](https://nabtahealth.com/glossary/vitamin-a/)**. A well-balanced diet will normally provide sufficient [vitamin A](https://nabtahealth.com/glossary/vitamin-a/) and over-supplementing this vitamin can actually contribute to hair loss. A healthy intake from orange and yellow vegetables rich in beta carotene (carrots, pumpkins, sweet potato) aids with the production of sebum from the sebaceous glands. This oily substance acts as a natural conditioner, preventing dryness and itchiness of the scalp. **#5 – Omega-3.** The body is unable to produce [omega-3](../the-good-dietary-fat), so it must be absorbed through the diet. It helps to keep the hair hydrated and is found in oily fish, such as salmon, avocado, pumpkin seeds and walnuts. **#6 – [Zinc](https://nabtahealth.com/glossary/zinc/)**. One of the physical signs of [zinc](https://nabtahealth.com/glossary/zinc/) deficiency is hair loss, and as this is another example of an element that the body cannot produce, it is important to get adequate supplies from the diet. [Zinc](https://nabtahealth.com/glossary/zinc/) is found in fortified cereals and wholegrains, as well as beef and eggs. **#7 – [Vitamin D](https://nabtahealth.com/glossary/vitamin-d/)**. Patients with [vitamin D](https://nabtahealth.com/glossary/vitamin-d/)\-dependent rickets often experience hair thinning. Most experts agree that [vitamin D](https://nabtahealth.com/glossary/vitamin-d/) supplementation helps people with hair loss. The majority of [vitamin D](https://nabtahealth.com/glossary/vitamin-d/) comes from exposure to the sun; however, in some parts of the world, including the Middle East, over 80% of people are thought to be deficient in the vitamin. Alternative supplies can come from consumption of salmon, sardines, canned tuna and cod liver oil. Egg yolks and mushrooms are also sources of dietary [vitamin D](https://nabtahealth.com/glossary/vitamin-d/). The take home message is that what we eat can directly improve the health of our hair and consuming a well-balanced diet, rich in [micronutrients](https://nabtahealth.com/glossary/micronutrients/) is essential for strong, well hydrated hair. The ideal scenario for most people, is to eat a diet _rich in vitamins_ and minerals. However, in some cases, additional supplementation may be required. For those who have experienced hair loss due to [chemotherapy](https://nabtahealth.com/glossary/chemotherapy/), the rapidly dividing cells that line the gastrointestinal tract may be just as susceptible to damage as the hair follicles, minimising the ability of the gut to adequately absorb nutrients. In these instances, supplementation may be a viable option whilst the GI tract recovers. [Nabta is reshaping women’s healthcare](https://nabtahealth.com/). We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [menopause](https://nabtahealth.com/glossary/menopause/). Get in [touch](/cdn-cgi/l/email-protection#c1b8a0adada081afa0a3b5a0a9a4a0adb5a9efa2aeac) if you have any questions about this article or any aspect of women’s health. We’re here for you. **Sources:** * Almohanna, H M, et al. “The Role of Vitamins and Minerals in Hair Loss: A Review.” _Dermatology and Therapy_, vol. 9, no. 1, Mar. 2019, pp. 51–70., doi:10.1007/s13555-018-0278-6. * Briden, L. “9 Things to Know About Female Hair Loss.” _Lara Briden – The Period Revolutionary_, 27 Jan. 2015, [www.larabriden.com/things-to-know-about-female-hair-loss/](http://www.larabriden.com/things-to-know-about-female-hair-loss/). * Haq, A, et al. “[Vitamin D](https://nabtahealth.com/glossary/vitamin-d/) Deficiency: A Single Centre Analysis of Patients from 136 Countries.” _The Journal of Steroid Biochemistry and Molecular Biology_, vol. 164, Nov. 2016, pp. 209–213., doi:10.1016/j.jsbmb.2016.02.007. * Lewin, J. “What to Eat for Healthy Hair.” _BBC Good Food_, [www.bbcgoodfood.com/howto/guide/what-eat-healthy-hair](http://www.bbcgoodfood.com/howto/guide/what-eat-healthy-hair). Last reviewed on 28 June 2018 by nutritionist Kerry Torrens. * Moore, K. “What Causes Hair Loss?” _Healthline_, [www.healthline.com/symptom/hair-loss](http://www.healthline.com/symptom/hair-loss). Medically reviewed by Steve Kim, MD on February 29, 2016. * Trost, L B, et al. “The Diagnosis and Treatment of [Iron](https://nabtahealth.com/glossary/iron/) Deficiency and Its Potential Relationship to Hair Loss.” _Journal of the American Academy of Dermatology_, vol. 54, no. 5, May 2006, pp. 824–844., doi:10.1016/j.jaad.2005.11.1104. * Trüeb, R M. “[Chemotherapy](https://nabtahealth.com/glossary/chemotherapy/)\-Induced Hair Loss.” _Skin Therapy Letter_, vol. 15, no. 7, 2010, pp. 5–7.
Diabulimia, cited as the ‘world’s most dangerous eating disorder’, is a condition where people with type 1 diabetes mellitus (T1DM) deliberately and regularly ration their use of insulin in [order to lose weight](https://nabtahealth.com/im-struggling-to-lose-weight/). Challenging to both diagnose and treat, many people with the condition keep their eating habits secret. Optimal management necessitates different specialists joining forces to combat both the medical and psychological aspects of the condition. **Type 1 Diabetes** ------------------- T1DM is a chronic, lifetime condition, for which there is no cure. Worldwide, 5-10% of people with diabetes will have this form of the condition. Unlike [type 2 diabetes](https://nabtahealth.com/product/type-2-diabetes-starter-pack-copy/), T1DM has nothing to do with eating unhealthily or living a sedentary lifestyle. It happens when the immune system attacks the beta cells in the pancreas, preventing them from producing insulin. Without insulin, the glucose that is taken in through the diet, cannot be converted into energy and, instead, accumulates in the bloodstream. This can be very dangerous as the body enters starvation mode and starts to break down muscle and fat, releasing ketones, which rapidly build up, increasing the [risk of diabetic ketoacidosis](https://nabtahealth.com/articles/a-guide-to-type-1-diabetes/), which can be fatal. Receiving a diagnosis of T1DM can be daunting; it is a condition that requires daily monitoring and continual insulin therapy. It is also an early onset condition, meaning that patients are often diagnosed during childhood or early adolescence. Facing up to a lifetime of medical intervention at such a young age can certainly be emotionally challenging and typically comes at a time when body awareness is naturally heightened by [puberty](https://nabtahealth.com/glossary/puberty/). **Bulimia Nervosa is an eating disorder** ----------------------------------------- Bulimia Nervosa is an eating disorder characterised by periods of binging on food and then purging to prevent weight gain. The most frequently observed purging behaviours are self-induced vomiting, laxatives, diuretics and excessive exercise. People with T1DM have a unique purging behaviour available to them, the deliberate misuse or avoidance of insulin. [Diabetics need insulin](https://nabtahealth.com/articles/taking-diabetes-medication-during-pregnancy-is-it-safe/) to survive, so by withholding it in an attempt to control their weight, people with the condition are actually putting their lives at risk. **Why are people with T1DM at increased risk of developing an eating disorder?** -------------------------------------------------------------------------------- Unfortunately people with T1DM are at increased risk of developing an eating disorder, and this can be due to both physical and emotional factors. For a start, people with the condition have a disrupted metabolic system, meaning they do not break down food in the normal way. They also spend a disproportionate amount of time dissecting food labels and recipe content, analysing numbers and having to take control of their diet. Control, and the fear of losing it, is a major factor in the development of an eating disorder. A further issue comes from the fact that, prior to diagnosis, many people with [T1DM](https://nabtahealth.com/articles/exercise-and-diabetes/) have lost a significant amount of weight. Insulin therapy can cause weight gain, which can negatively impact a person’s self esteem and body confidence. In fact, insulin therapy and weight gain can form a vicious cycle, with insulin-induced weight gain necessitating a higher [dose of insulin](https://nabtahealth.com/articles/what-is-insulin-resistance/). This increased insulin leads to increased hunger and dietary intake, which, naturally, increases weight further and thus, the cycle continues. At a time when a person may already be feeling emotional, anxious and out of control, this unwanted weight gain might come at a critical time. Diabetic burnout can also increase the [risk of developing an eating disorder](https://nabtahealth.com/articles/how-eating-disorders-can-affect-your-pregnancy/), as patients become increasingly frustrated, start disregarding their blood glucose levels and look for ways to escape the confinements of their condition. **How big a problem is it?** ---------------------------- Whilst diabulimia is not currently a medically recognised term, it does represent a growing problem and the condition was included in the UK’s National Institute of Health and Care Excellence ([NICE](https://www.nice.com/)) 2017 [guidelines for eating disorders](https://nabtahealth.com/articles/how-eating-disorders-can-affect-your-pregnancy/). The extent of the problem is highlighted by the fact that up to 40% of women with T1DM, who are between 15 and 30 years of age, regularly omit insulin for weight control. These women are also at increased risk of adopting other purging behavious to control their weight and overcome body dissatisfaction, including restricting their food intake, misusing laxatives and over-exercising. It is estimated that in their lifetime: * 0.5 – 3.7% women will experience anorexia nervosa. * 1.1 – 4.2% women will exhibit symptoms of bulimia. * 11% women with T1DM will develop an eating disorder. These figures represent a significant, worldwide health issue, that urgently requires research, funding and support. A major issue comes from understanding how best to treat the condition. For many eating disorders, a key part of the therapy involves removing the focus a patient has on food. Those patients with T1DM cannot do this; in order to stay healthy and avoid serious diabetes complications (visual disturbances, increased infection risk, neuropathies, kidney damage and amputations, to name just a few), patients must carefully monitor and regulate their food intake. Treatment of diabulimia requires a multidisciplinary team, comprising diabetes specialists and psychiatrists to manage both elements of the condition. For further information on this and other mental health conditions, [Choosing Therapy](https://www.choosingtherapy.com/diabulimia/) is a very useful resource. Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [menopause](https://nabtahealth.com/glossary/menopause/). Get in [touch](/cdn-cgi/l/email-protection#067f676a6a674668676472676e63676a726e2865696b) if you have any questions about this article or any aspect of women’s health. We’re here for you. **Sources:** * “Diabetes Burnout.” _Diabetes.co.uk_, [www.diabetes.co.uk/emotions/diabetes-burnout.html](http://www.diabetes.co.uk/emotions/diabetes-burnout.html). * “Diabulimia.” _National Eating Disorders Association_, [www.nationaleatingdisorders.org/diabulimia-5](http://www.nationaleatingdisorders.org/diabulimia-5). * Evry, N. “Diabulimia: Signs, Symptoms, & Treatments.” _Choosing Therapy_, 20 Nov. 2020, [www.choosingtherapy.com/diabulimia/](http://www.choosingtherapy.com/diabulimia/). * Torjesen, I. “Diabulimia: the World’s Most Dangerous Eating Disorder.” _BMJ_, vol. 364, 1 Mar. 2019, doi:10.1136/bmj.l982. * “What Is Type 1 Diabetes?” _Diabetes UK_, [www.diabetes.org.uk/diabetes-the-basics/what-is-type-1-diabetes](http://www.diabetes.org.uk/diabetes-the-basics/what-is-type-1-diabetes).
Whatever your reasons for wanting to gain weight, these 9 lifestyle changes will help you gain weight both faster and safely. For effective, healthy, and lasting weight gain aim for a combination of nutritionally dense food and building lean muscle mass. As a rule, you should eat more calories than you burn, and stimulate muscle growth – **Eat more often**: Eat 5 to 6 smaller meals during the day, rather than 3 large meals. Feel free to snack on healthy foods and smoothies or shakes between meals. – **Increase your calorie intake**: Calculate how many calories you currently consume each day and then aim to add at least 300 to 500 calories a day to your diet. To gain weight you need to take in [more calories than you burn](https://nabtahealth.com/articles/why-do-some-people-have-difficulty-gaining-weight/). – **Consume nutrient-rich foods**: Focus on both quality and quantity of calories in and pack your diet with lots of calorie and nutrient-dense foods. Salmon and oily fish, red meats, oats and whole grains, avocados, nuts, whole dairy, full-fat yoghurt, sweet potatoes, are all examples of quality calorie dense foods. – **Support muscle growth with high protein foods**: High protein foods support lean [muscle growth](https://nabtahealth.com/articles/why-is-exercise-important-if-you-are-trying-to-gain-weight/). Yes, carbs and fats are important for weight gain, but make sure your diet also includes plenty of legumes, white meat and fish, whole eggs, Greek yoghurt, and cottage cheese. – **Avoid junk food**: Burgers, chips, fries, ice cream, cookies may fill you up for now … but all those sugars and fats supply no nutritional benefit and will only [lead](https://nabtahealth.com/glossary/lead/) to bad eating habits and unwanted tummy fat in the long-term. – **Drink strategically**: Drink between meals, not during meals. And get some of your calories in liquid form by adding healthy dairy-based shakes and smoothies to your diet. – **Exercise regularly**: Strength and resistance training builds lean muscle mass which is key to healthy weight gain. Resistance training includes squats, press-ups, bench-presses, resistance bands, strength training with free weights, and weight machines. Pilates and yoga count as resistance training too. – **Sleep!** You’ve heard it before and you’ll hear it again. Rest is essential for all healthy growth and safe weight gain with lean muscle growth is no exception. – **Be consistent**: Track your progress. Focus on both quality and quantity calories, do your regular strength-building exercises, get lots of rest, and you will see healthier long-term results. We’re giving you lifestyle tips to gain weight quickly and safely. It can take a while to gain weight and building lean muscle is easier for some than for others. Depending on your personal body type it can take months before you see lasting change in your weight. #### _Discuss a healthy weight gain plan with your doctor_ Talk to your healthcare team before you start on a weight gain program. It may be that there is an underlying cause for your weight loss or for your difficulties in putting on weight. A doctor can help you identify any health conditions and recommend a suitable treatment plan for healthy mass gain. #### _Work with an exercise professional to support lean muscle growth_ And if you haven’t done regular exercise in a while, or if you are new to strength and resistance training, consider working with a qualified physical trainer or exercise physiologist.
It seems counterintuitive, doesn’t it? Exercising to gain weight, when everything we are taught, the dominant narrative focuses on exercising to lose weight. But this misses an important understanding of how our bodies function most effectively. We exercise for physical and mental health, to gain or lose weight healthily and safely, and for lasting benefit. #### _Why do underweight people need to gain weight?_ Firstly, let’s look at why a person might need gaining weight: – After **surgery** or an **illness** to support healthy recovery. – Being underweight can affect a person’s **fertility** and a woman’s ability to get pregnant. – Persistent low weight can cause **developmental problems** or **preventable health conditions**. #### _Why is healthy weight gain important?_ A person is underweight if their [Body Mass Index (](https://www.cdc.gov/healthyweight/assessing/index.html)[BMI](https://nabtahealth.com/glossary/bmi/)) is less than 18.5. We calculate [BMI](https://nabtahealth.com/glossary/bmi/) using [height and weight](https://nabtahealth.com/articles/what-is-body-mass-index-bmi/), dividing a person’s weight in kilograms with their height in metres squared to get an estimate of body fat. Being underweight increases the risk of suffering from health conditions including fragile bones and [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/), weakened immune system, and malnutrition. It also reduces muscle strength and puts a person at greater risk of developing infections. #### _Eat more and build lean muscle growth to gaining weight_ If you’re trying to gain weight your calorie intake should be as nutrient-rich as possible. Eat three to five decent meals a day, with healthy snacks between meals. Increase your carbohydrates, focusing on whole grain breads and cereals. Consume high fat content foods like avocados and nuts and avoid fatty junk foods. Complement higher calorie intake with regular targeted exercise. Strength and resistance training helps build muscle mass which in turn helps with healthy weight gain. Resistance training includes using your body weight (squats, press-ups, bench-presses), resistance bands, classic strength training with free weights, and weight machines. Pilates and yoga count as resistance training too. Exercise also stimulates appetite. Obviously, avoid the temptation to tuck into sugary snacks and fizzy drinks. You want muscle gain, not fat gain. Healthy, lean weight gain is a process that can take many months. Be patient and try to stay consistent. #### _Talk to a professional about safe, healthy weight gain_ It’s important to see your doctor before trying to gain weight. They will want to assess you for any underlying health issues (for example an [overactive thyroid is linked with low weight](https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/advice-for-underweight-adults/)) or medical conditions and discuss an appropriate and healthy weight gain program. Similarly, talk to an exercise professional about your weight gain goals . An exercise physiologist, physiotherapist, personal trainer, or gym instructor will make sure the exercises you are doing help you to safely put on the pounds. #### _Some dos and don’ts for exercising to gaining weight_ – _Don’t_ be tempted by products, supplements, and powders that claim to increase muscle. They can cause unpleasant side effects and [lead](https://nabtahealth.com/glossary/lead/) to unhealthy weight gain. – _Don’t_ snack on fatty junk foods to increase your calorie count. These will only cause fat build-up. – _Do_ eat ‘good’ high fat foods like avocados, nuts, cheese, and fatty fish. – _Do_ increase your nutrient-rich calorie intake. – _Do_ see your doctor before trying to gain weight. – _Do_ talk to a professional exercise physiologist or personal trainer. Remember, gaining weight should be part of a holistic plan for your whole body. It’s true that if you eat more calories than your body uses you will put on weight. But if a person doesn’t train correctly and regularly, they will simply put on fat not muscle and potentially cause unwanted health conditions. Plus, regular activity equals a healthy body and mind, and you can’t argue with that.
Why do some people gain weight easily, while others eat what they like and never seem to put on a pound? And still more people really struggle to add the kilos, despite their best calorie-intake efforts? The fact is supporting a normal healthy weight can be trickier for some people than for others. And there are many factors that affect a person’s ability to put on weight, or cause unintentional weight loss #### _10 reasons some people can’t gain weight_ Whether a person has ‘lean genes’, high [metabolism](https://nabtahealth.com/glossary/metabolism/), or an underlying medical condition, we list 10 possible reasons a person may have difficulty gaining weight. – **Genes**: A naturally low [Body Mass Index (](https://www.cdc.gov/healthyweight/assessing/index.html)[BMI](https://nabtahealth.com/glossary/bmi/)) can mean a slender body type for some people. – **High [metabolism](https://nabtahealth.com/glossary/metabolism/)**: People with a faster [metabolism](https://nabtahealth.com/glossary/metabolism/) burn more calories both exercising and resting. If you have a high [metabolism](https://nabtahealth.com/glossary/metabolism/) you may need to [consume more calories](https://www.health.harvard.edu/diet-and-weight-loss/does-metabolism-matter-in-weight-loss) to maintain a stable weight. – [](https://nabtahealth.com/articles/what-controls-metabolism/)**[Hyperthyroidism](https://nabtahealth.com/glossary/hyperthyroidism/) (overactive thyroid)****:** Overproduction of the thyroid hormone causes accelerated [metabolism](https://nabtahealth.com/glossary/metabolism/), resulting in unintentional weight loss if not regulated with medication. – **Diabetes**: In [type 1 diabetes](https://www.diabetes.co.uk/symptoms/unexplained-weight-loss.html) insufficient insulin means the body doesn’t get enough glucose from the blood to use as energy. Consequently, the body burns fat and muscle for energy, leading to weight loss. – **Malabsorption syndrome**: [Crohn’s disease](https://nabtahealth.com/articles/how-crohns-disease-affects-pregnancy/), [ulcerative colitis](https://www.mayoclinic.org/diseases-conditions/ulcerative-colitis/symptoms-causes/syc-20353326), [](https://nabtahealth.com/articles/what-is-celiac-disease/)[celiac disease](https://nabtahealth.com/glossary/celiac-disease/), [](https://nabtahealth.com/articles/what-is-cystic-fibrosis/)[cystic fibrosis](https://nabtahealth.com/glossary/cystic-fibrosis/), [small intestinal bacteria overgrowth (SIBO)](https://www.mayoclinic.org/diseases-conditions/small-intestinal-bacterial-overgrowth/symptoms-causes/syc-20370168) all come under a range of disorders, gastrointestinal diseases and food intolerances that affect the body’s ability to absorb nutrients from the food we eat. – **Prescription medication**: Some medications used to treat cancer, depression, [ADHD](https://nabtahealth.com/articles/what-is-adhd/), thyroid and other conditions can cause unintentional weight loss. – **Mental health**: Poor mental health, depression and anxiety can affect a person’s appetite and therefore their nutrient intake. – **Eating disorders**: [Anorexia nervosa](https://butterfly.org.au/eating-disorders/eating-disorders-explained/) is restricted eating that leads to a person being unable to maintain a normal and healthy weight. [Bulimia nervosa](https://butterfly.org.au/eating-disorders/eating-disorders-explained/) is binge eating, followed by purging, or forced vomiting, and sometimes excessive exercise. – **Regular physical activity**: If you consistently burn off more calories than you consume you will struggle to keep a stable weight. – **Insufficient calories**: If your busy lifestyle means you regularly skip meals, or if you aren’t getting enough calories in your diet, you may find it difficult to gain weight. #### _How do you know if you need to gain weight?_ According to the [Centers for Disease Control and Protection (CDC)](https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html) a person is underweight if their [Body Mass Index (](https://www.cdc.gov/healthyweight/assessing/index.html)[BMI](https://nabtahealth.com/glossary/bmi/)) is less than 18.5. [BMI](https://nabtahealth.com/glossary/bmi/) uses a person’s [height and weight](https://nabtahealth.com/articles/what-is-body-mass-index-bmi/), dividing their weight in kilograms with their height in metres squared to get an estimate of body fat. Being underweight can cause health problems such as malnutrition, fragile bones, and [osteoporosis](https://nabtahealth.com/glossary/osteoporosis/). It can also [lead](https://nabtahealth.com/glossary/lead/) to a weakened immune system, which increases the risk of developing infections, as well as making it harder to recover from illnesses. #### _See your doctor if you have difficulty gaining weight_ If you’re having trouble gaining weight, or if you’re experiencing unexplained weight loss, talk to your healthcare team. They will assess you for underlying medical conditions, and if appropriate, work with you to develop a healthy weight gain plan. Remember, you want to focus on building lean muscle, not fat. So, any weight gain program should follow your doctor’s advice and include regular exercise to support lean muscle gain.
* Inositol is a sugar similar to glucose. * Myo-inositol is recognised for it’s potential benefit to women’s health conditions. * Research has shown inositol has insulin-regulating properties that can help metabolic syndrome. * When taken for [PCOS](https://nabtahealth.com/glossary/pcos/) symptoms, myo-inositol can help restart [ovulation](https://nabtahealth.com/glossary/ovulation/). * Foods naturally high in inositol include brown rice, beans, peas and nuts. Inositol is a carbocyclic sugar made naturally in the body and found in high quantities in some fresh fruit and vegetables, legumes and whole grains. Recent studies have highlighted it’s potential for treating a range of health conditions in women, including [PCOS](https://nabtahealth.com/glossary/pcos/), [infertility](https://nabtahealth.com/glossary/infertility/), preterm birth, metabolic syndrome and some mental conditions. #### What is inositol? Necessary for the healthy functioning of our bodies, it’s [structural similarities to glucose and vital role in cell signalling](https://pubchem.ncbi.nlm.nih.gov/compound/Inositol) impacts many of our biological functions. Considered a pseudo-vitamin [“as it is a molecule that does not qualify to be an essential vitamin because even though its presence is vital in the body, a deficiency in this molecule does not translate into disease conditions”](https://pubchem.ncbi.nlm.nih.gov/compound/Inositol), it is often wrongly referred to as vitamin B8. There are 9 inositols, of which myo-inositol (MI) and d-chiro inositol (DCI) are increasingly recognised for their potential benefit to female health conditions. When you hear it mentioned in this context it typically means MI or a combination of both MI and DCI. #### What are the benefits of inositol? [Peer reviewed studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7292722/) demonstrate it’s important role in our body’s response to insulin. MI and DCI have an [insulin-like action](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7292722/) and a combination of myo-inositol and d-chiro inositol has been linked to an improvement in certain menstrual and hormonal factors in [PCOS](https://nabtahealth.com/glossary/pcos/). Clinical studies have also shown that inositol’s insulin-regulating properties could have positive impacts on the criteria for [metabolic syndrome diagnosis](https://facty.com/lifestyle/wellness/what-is-inositol/5/). And inositol affects neurotransmitters including serotonin. Studies show people with anxiety and panic disorders responding well to inositol. Similar research is underway into inositol’s effect on people with long-term depressive disorders, bipolar symptoms and eating disorders. #### How does myo-inositol help fertility and [PCOS](https://nabtahealth.com/glossary/pcos/)? Polycystic Ovary Syndrome ([PCOS](https://nabtahealth.com/glossary/pcos/)) causes [](https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-021-01073-3)[ovulation](https://nabtahealth.com/glossary/ovulation/) disorders, [hyperandrogenism](https://nabtahealth.com/glossary/hyperandrogenism/) and [infertility](https://nabtahealth.com/glossary/infertility/) and impacts [4-20% women of childbearing age globally](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7879843/). According to the [CDC](https://www.cdc.gov/diabetes/basics/pcos.html) [PCOS](https://nabtahealth.com/glossary/pcos/) is one of the most common causes of [infertility](https://nabtahealth.com/glossary/infertility/) in women. MI controls the hormones needed for egg production in [ovaries](https://nabtahealth.com/glossary/ovaries/), while DCI helps control excess androgen (male hormones) in women. Experts are increasingly finding that taking a combination of MI and DCI in a 40:1 MI/DCI ratio is an effective therapy for [PCOS](https://nabtahealth.com/glossary/pcos/) as it improves insulin sensitivity and restarts [ovulation](https://nabtahealth.com/glossary/ovulation/). This mimics the MI/DCI ratio found naturally in women without [PCOS](https://nabtahealth.com/glossary/pcos/). And as inositol can normalise ovarian function and improve [oocyte](https://nabtahealth.com/glossary/oocyte/) (immature egg) and embryo quality in women with [PCOS](https://nabtahealth.com/glossary/pcos/), it is also effective during fertility treatment and [IVF](https://nabtahealth.com/glossary/ivf/). #### Can inositol treat metabolic syndrome? Up to [80% of women with](https://www.ndss.com.au/about-diabetes/resources/find-a-resource/polycystic-ovary-syndrome-fact-sheet/) [PCOS](https://nabtahealth.com/glossary/pcos/) have [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/). Our bodies create insulin to control blood sugar levels and [insulin resistance](https://nabtahealth.com/glossary/insulin-resistance/) can increase the risk for developing metabolic syndrome. [Metabolic syndrome](https://www.nhlbi.nih.gov/health-topics/metabolic-syndrome) is the collective name for a group of risk factors that increase your risk for chronic health conditions including heart disease, type 2 diabetes, high [LDL](https://nabtahealth.com/glossary/ldl/) (bad) [cholesterol](https://nabtahealth.com/glossary/cholesterol/), sleep apnea and strokes. This in turn puts women at higher probability of developing [gestational diabetes](https://nabtahealth.com/glossary/gestational-diabetes/), putting both mother and baby at risk during pregnancy and increasing the chance of developing type 2 diabetes in later life. Studies have shown that a diet rich in foods with high inositol content complemented by inositol supplements can have [therapeutic potential](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7340869/) in certain metabolic diseases. #### How should I take inositol? How much myo and d-chiro should you include in your daily diet? There is no recommended daily allowance (RDA) for inositol, although there are many trusted [studies](https://www.ncbi.nlm.nih.gov/pubmed/772632) on the [dosage of inositol](https://www.healthline.com/nutrition/inositol#dosage) for various conditions: * **For mental health conditions:** 12–18 grams of MYO once daily for [4–6 weeks](https://www.ncbi.nlm.nih.gov/pubmed/11254020) * **For polycystic ovary syndrome:** [1.2 grams of DCI](https://www.ncbi.nlm.nih.gov/pubmed/1021906) once daily, or [2 grams of MYO](https://www.ncbi.nlm.nih.gov/pubmed/25259724) and 200 mcg of folic acid twice daily for 6 months. * **For metabolic syndrome:** [2 grams of MYO](http://ncbi.nlm.nih.gov/pubmed/22192068) twice daily for one year. * **For blood sugar control in [gestational diabetes](https://nabtahealth.com/glossary/gestational-diabetes/):** [2 grams of MY](https://www.ncbi.nlm.nih.gov/pubmed/23340885)O and 400 mcg of folic acid twice daily [during pregnancy](https://www.ncbi.nlm.nih.gov/pubmed/23327487). * **For blood sugar control in [type 2 diabetes:](https://www.ncbi.nlm.nih.gov/pubmed/2803958)** [1 gram of DCI](https://www.ncbi.nlm.nih.gov/pubmed/28039583) and 400 mcg [folic acid](https://www.healthline.com/nutrition/folic-acid-vs-folate) once daily for 6 months. Your body produces it naturally from foods high in inositol. Foods with highest MI content are beans, peas, brown rice, wheat bran and nuts. Cantaloupes and citrus fruits, but not lemons, also tend to be high in inositol. In general, canned, frozen and preserved foods contain less inositol than fresh foods. It is also available as a supplement and is often present in many multivitamins. If you are considering taking supplements for [PCOS](https://nabtahealth.com/glossary/pcos/) or fertility, remember to look for the recommended ratio of 40:1 MC/DCI, not all supplements are created equal. And try to avoid any supplements containing artificial sugars and sugar alcohols. #### Does inositol have any side effects? It has very few side effects and even at high doses side effects are limited to stomach cramps and flatulence. \_\_\_ Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [](https://nabtahealth.com/glossary)[menopause](https://nabtahealth.com/glossary/menopause/). You can track your menstrual cycle and get [personalised support by using the Nabta app.](https://nabtahealth.com/our-platform/nabta-app/) [Get in touch](/cdn-cgi/l/email-protection#cfeafdffb6aea3a3ae8fa1aeadbbaea7aaaea3bba7e1aca0a2) if you have any questions about this article or any aspect of women’s health. We’re here for you.
 #### What is maternal health and why is it so important? Pregnancy and childbirth are exciting, scary, life-changing events. They can be joyful experiences, and they can be fraught with anxiety, and physical and emotional challenges. Maternal health is about the wellbeing of women and their babies during pregnancy, childbirth, and the postnatal period. Women should feel comfortable and confident in the medical care and attention they receive each stage of their pregnancy journey. Lack of awareness about the potential complications associated with pregnancy and childbirth can [lead](https://nabtahealth.com/glossary/lead/) to devastating outcomes. Most maternal complications are preventable with prompt support by trained maternal health professionals. The goal for maternal health is always positive outcomes for both mother and baby. #### What are maternal health services? A pregnant woman will usually meet some or all the following skilled healthcare practitioners during and after her pregnancy: * Doctor or General Practitioner (GP): Provides basic pregnancy care. Doctors with added expertise may share pregnancy care with a hospital. * [Obstetrician](https://nabtahealth.com/glossary/obstetrician/): A doctor qualified in specialist antenatal and postnatal care for women and their babies. Obstetricians deliver babies and manage high-risk pregnancies and births. * Midwife: Medically trained to care for women during pregnancy, labour and after childbirth. Often a pregnant woman will be cared for by a team of midwives. * Doula: Some women choose a Doula as a companion for support during pregnancy and labour. A Doula is not a medically trained professional. * [Lactation](https://nabtahealth.com/glossary/lactation/) consultant: Helps mother and baby establish breastfeeding and overcome difficulties with latching, low milk supply, and sore nipples. * Maternal and child health nurses: Monitor the child’s development and growth from newborn until around 3.5 years old. #### Antenatal checks, tests, and screenings Routine antenatal checks and tests are an important part of a woman’s pregnancy care. As the pregnancy progresses, blood tests, urine samples and ultrasound scans are accompanied by scheduled check-ups to assess the mother’s health and wellbeing, and the baby’s development. Screening and scans during pregnancy typically include a full blood count, infectious disease screen, urine culture, dating scan, screens for genetic abnormalities, [gestational diabetes](https://nabtahealth.com/glossary/gestational-diabetes/) screening, and Group B strep screen. It’s a personal choice to have all the antenatal tests. A mother’s healthcare team will recommend that she has all tests and scans as scheduled for a complete picture of her health and her baby’s development. The tests are also designed to pick up any medical problems and identify possible genetic conditions affecting the baby. This will enable the mother and her doctors to make informed decisions about further testing or actions. #### What are maternal health concerns during pregnancy? Major maternal health problems can [lead](https://nabtahealth.com/glossary/lead/) to serious illness or death for both mother and baby. Complications can include excessive blood loss during labour, infections, [anaemia](https://nabtahealth.com/glossary/anaemia/), high blood pressure ([hypertension](https://nabtahealth.com/glossary/hypertension/)), obstructed labour, and heart disease. Maternal mental health is also an important consideration. Pregnancy and childbirth are different for every woman. Access to the right healthcare before, during and after pregnancy will reduce the risk of complications. #### – Before pregnancy Medical history and pre-existing conditions: The healthcare team should be made aware of any medical conditions, medications, or family history that may affect the mother’s health, or the unborn baby’s health during pregnancy. #### – During pregnancy The mother should attend all recommended check-ups and screenings. The maternal health team will monitor and treat pregnancy-related health issues including [anaemia](https://nabtahealth.com/glossary/anaemia/), urinary tract infections, [hypertension](https://nabtahealth.com/glossary/hypertension/), [gestational diabetes](https://nabtahealth.com/glossary/gestational-diabetes/), mental health conditions, excess weight gain, infections, [hyperemesis gravidarum](https://nabtahealth.com/glossary/hyperemesis-gravidarum/) (severe and persistent vomiting). #### – After pregnancy The postpartum period usually refers to the first six weeks after childbirth. While there’s (understandably) lots of focus on the new arrival, postpartum health is just as important: * Physical recovery: Allow time for physical recovery from a vaginal birth or C-section. Mothers should prepare for perineal pain, vaginal bleeding (lochia) and uterine [contractions](https://nabtahealth.com/glossary/contraction/). * Postpartum or postnatal depression: Take care of emotional health. It’s normal to experience the ‘baby blues’ when hormones dip a few days after giving birth. Prolonged low moods and feelings of helplessness should be raised with the healthcare team. * Rest is best: Try to sleep or rest when the baby sleeps. Rest will help with recovery. * Eat regularly: Eat regular, healthy meals. What a mother eats, her baby eats. * Hydrate: Drink water, lots of it. Hydration will aid milk supply. * Feeding routines: Get support establishing feeding routines, whether breast-feeding or bottle-feeding. * Physical exertion: Avoid heavy lifting for the first 4 to 6 weeks after delivery and especially after a C-section. Exercise should be gentle walks with the baby. Try not to do any physically demanding activities (no running up and down the stairs and definitely no gym sessions!). * Vitamins: Continue taking antenatal vitamins #### What are postpartum complications? Postpartum complications to be aware of include mastitis, postnatal depression, excessive bleeding (hemorrhage) after giving birth, infection or sepsis, [hypertension](https://nabtahealth.com/glossary/hypertension/), pulmonary [embolism](https://nabtahealth.com/glossary/embolism/), cardiomyopathy, and cardiovascular disease. Postpartum mothers should be counselled to recognise the signs and symptoms of a problem. Contact a doctor at once at any sign of high fever, flu-like symptoms, a red and swollen breast, a headache that doesn’t improve with medication, chest pain, shortness of breath, seizures, bleeding through one maternity pad in an hour, and a red or swollen leg painful to touch. #### What happens at a postpartum check-up? Postpartum maternal checks are about the mother’s health. At your postpartum check-ups your doctor will check your abdomen, [vagina](https://nabtahealth.com/glossary/vagina/), [cervix](https://nabtahealth.com/glossary/cervix/), and [uterus](https://nabtahealth.com/glossary/uterus/) to make sure you are healing well. They will talk to you about when it is safe to have sex again and birth control (remember that even if you don’t have your periods while you breastfeed you can still become pregnant). And your doctor will also talk to you about your emotional health, whether you are getting enough rest, eating well and how you are bonding with your baby. Use these check-ups to raise any concerns you might have with your recovery and emotional wellbeing. #### Getting started with Nabta Health Nabta’s marketplace and resources are designed to support mothers at every stage of their maternal health journey. From at-home tests to prenatal courses; on-demand Doulas to hypnobirthing courses; maternity pads to nursing bras; prenatal yoga to postpartum care packages… Nabta’s team of healthcare and wellness experts has carefully selected products to meet a woman’s maternal health needs.
 Deciding you want to become pregnant and have a baby can be an incredibly exciting and overwhelming time. Fertility can be affected by many factors and there are ways to increase your chances of conceiving naturally. However, for some trying for a baby may not go as hoped or planned, and they might need further medical assistance to conceive. Wherever you are on your fertility journey, [Nabta Health](https://nabtahealth.com/shop/collections/stage/fertility/) will support you with resources, knowledge, and access to experts. #### How can I increase my chances of getting pregnant naturally? First things first. There are lifestyle steps you can take in the months before you start trying for a baby to prepare your body for conception. * Take **prenatal vitamins**: To ensure your body is nutritionally strong, with all the minerals and vitamins you need for strong fetal development, start taking prenatal vitamins with folic acid at least three months before you try to conceive. * Follow a **balanced diet**: Boost your health with a varied diet covering all food groups. Avoid refined sugars, saturated fats and too much salt. * Maintain a **healthy weight**: Being underweight or overweight can impact fertility. * **Exercise** regularly: Exercise that builds strength, endurance and muscle tone will help your body stay healthy and strong during pregnancy and labour. * Get lots of **rest** and **sleep**: Sleep patterns can affect hormones. Stick to a regular 7-8 hours sleep routine as you prepare your body to conceive. * **Reduce stress**: High stress levels are linked with difficulties getting pregnant. Give yourself a break when you can and take the pressure off. If you’re feeling frazzled, try taking up yoga and practice mindfulness. * **Stop smoking** and **quit drugs**. Limit **alcohol** intake and cut back on **caffeine**. * **Come off contraception**: If you’re on hormonal contraception (the pill, [IUD](https://nabtahealth.com/glossary/iud/), patch, ring implant) it can take some months for your body to readjust and your cycles to return to your personal ‘normal’. Of course, this doesn’t apply if you use condoms or a diaphragm for contraception as they simply act as a barrier to conceiving. * Get a **well-woman health check**: Consider getting a full medical, including a check-up for any sexually transmitted infections (STIs). While this is by no means essential, your healthcare team will help you manage any potential red flags, family medical history or underlying health conditions that could af you getting pregnant naturally or having a healthy pregnancy. #### How do women become pregnant? The traditional way for heterosexual couples to get pregnant is through unprotected sexual intercourse. Pregnancy is a question of timing (among other individual factors). Heterosexual couples who want to get pregnant will need to time sex with [ovulation](https://nabtahealth.com/glossary/ovulation/). The man’s [sperm](https://nabtahealth.com/glossary/sperm/) must meet and fertilise the egg at the right time. Knowing her fertile window and timing intercourse with [ovulation](https://nabtahealth.com/glossary/ovulation/) is one of the most important factors in increasing a woman’s chances of conceiving. #### What is [ovulation](https://nabtahealth.com/glossary/ovulation/)? The [ovaries](https://nabtahealth.com/glossary/ovaries/) release the egg once every cycle, during [ovulation](https://nabtahealth.com/glossary/ovulation/). That egg travels down the [fallopian tubes](https://nabtahealth.com/glossary/fallopian-tube/) and waits to be fertilised by a [sperm](https://nabtahealth.com/glossary/sperm/). The egg can wait for 12-24 hours for a [sperm](https://nabtahealth.com/glossary/sperm/) to successfully push through its outer surface. [Sperm](https://nabtahealth.com/glossary/sperm/) can live inside the female reproductive tract for 3-5 days waiting to fertilise an egg. All being good the fertilised egg makes its way to the [uterus](https://nabtahealth.com/glossary/uterus/) (womb) and implants in the uterine lining. #### How do I know when I’m ovulating? Women typically ovulate around 12 to 14 days before their next period. If you have regular periods (the average menstrual cycle is 28 days but it’s normal for women’s cycles to be anywhere from 21 to 40 days) you can count back from the first day of when you would expect your next period. Fertility experts recommend having sex at least every other day in the [lead](https://nabtahealth.com/glossary/lead/)\-up to [ovulation](https://nabtahealth.com/glossary/ovulation/). [Sperm](https://nabtahealth.com/glossary/sperm/) can survive for several days in the female reproductive tract but once you’ve ovulated your egg has a 12-24 window for fertilisation so for the best chances of conception have enough sex in the time leading up to that brief window. #### What is fertility awareness and natural family planning? Fertility awareness methods (FAMs), also known as natural family planning, is used by women both as a method of contraception and to predict when they are most likely to conceive. Women can monitor several physiological cues alongside tracking menstrual cycle length to determine when they are most fertile: * Checking **cervical mucous**: Understanding how your cervical mucous changes during your cycle. As you near [ovulation](https://nabtahealth.com/glossary/ovulation/) you’ll notice your discharge becomes clear, stretchy, and wet, with the consistency of raw egg whites. This is known as fertile quality mucous and you are now at your most fertile. * Charting your **basal body temperature (BBT)**: There is a small rise in body temperature after [ovulation](https://nabtahealth.com/glossary/ovulation/). Measuring your BBT can help you predict the exact point of [ovulation](https://nabtahealth.com/glossary/ovulation/). Women with regular periods can measure BBT for 3-4 cycles to gain a fairly accurate prediction of when they are most fertile * Monitoring cervical mucous and BBT are non-invasive, easily accessible methods to track fertility. Using these two approaches together is known as the symptothermal method. Other methods for tracking [ovulation](https://nabtahealth.com/glossary/ovulation/) include: * **Calendar method**: This works by recording menstrual cycles on a calendar for 6-12 months and calculating fertile periods. It is most effective as a fertility predictor when combined with cervical mucous and BBT methods. * **[Ovulation](https://nabtahealth.com/glossary/ovulation/) predictor kits**: Over the counter [ovulation](https://nabtahealth.com/glossary/ovulation/) kits work in a similar way to at-home pregnancy tests. The woman pees on a stick measuring luteinizing hormone and a surge in this hormone indicates [ovulation](https://nabtahealth.com/glossary/ovulation/). However, it doesn’t prove an egg has been released and a woman can have the hormone surge but fail to ovulate. * **Period tracker apps**: Smartphone [ovulation](https://nabtahealth.com/glossary/ovulation/) tracker apps, like [OvuSense](https://nabtahealth.com/product/fertility-cycle-monitoring-with-ovusense/), monitor menstrual cycles and predict fertility. If you do choose to use a smartphone tracker app, be sure to read the small print for data collection policies. Fertility awareness, knowing and understanding your body and its menstrual cycles, helps lots of couples to conceive. However, getting pregnant isn’t always as simple as knowing your body and having lots of ‘baby making sex’. Some women want children but either cannot conceive naturally or keep miscarrying. And obviously, there are different considerations for women who have irregular periods due to [endometriosis](https://nabtahealth.com/glossary/endometriosis/) or [PCOS](https://nabtahealth.com/glossary/pcos/), those whose fertility is affected by illness or genetic history, and people who are single, transgender, or in same-sex relationships. #### What affects female fertility? Egg numbers and quality start to decline after 35, increasing the risk of age-related [infertility](https://nabtahealth.com/glossary/infertility/). The risk of pregnancy-related complications also increases with age. Underlying health issues, [endometriosis](https://nabtahealth.com/glossary/endometriosis/), uterine [polyps](https://nabtahealth.com/glossary/polyps/) or [fibroids](https://nabtahealth.com/glossary/fibroids/), polycystic ovarian syndrome ([PCOS](https://nabtahealth.com/glossary/pcos/)), problems with the [fallopian tubes](https://nabtahealth.com/glossary/fallopian-tube/), and ovulatory problems can all affect fertility. #### What affects male fertility? Male fertility problems can be caused by low [sperm](https://nabtahealth.com/glossary/sperm/) count, poor quality [sperm](https://nabtahealth.com/glossary/sperm/), or blockages preventing [sperm](https://nabtahealth.com/glossary/sperm/) moving through the reproductive tract. [Sperm](https://nabtahealth.com/glossary/sperm/) can be vulnerable to lifestyle and environmental factors including raised body temperature, weight gain, exposure to toxins, smoking, heavy alcohol intake and drug use. #### What if I can’t get pregnant naturally? Doctors define [infertility](https://nabtahealth.com/glossary/infertility/) as the inability to conceive after one year or longer of regular unprotected sex. If you are a woman in a heterosexual relationship and struggling to conceive using fertility awareness and natural family planning methods, both you and your partner should seek a medical and physical evaluation. In some situations, if a woman is 35 years or older, doctors may decide to investigate and treat [infertility](https://nabtahealth.com/glossary/infertility/) after 6 months of unprotected intercourse. #### Fertility testing for women Testing will depend on individual health and medical history, but typically initial testing will include **routine blood work to** check for: * Anti-Müllerian Hormone ([AMH](https://nabtahealth.com/glossary/amh/)): Ovarian reserve test to estimate how many eggs a woman has. * Follicle-Stimulating Hormone ([FSH](https://nabtahealth.com/glossary/fsh/)): Hormone stimulates the follicle producing the eggs. * Luteinizing Hormone ([LH](https://nabtahealth.com/glossary/lh/)): Responsible for follicle production and egg maturation. * [Prolactin](https://nabtahealth.com/glossary/prolactin/) (PRL): Hormone released from anterior pituitary gland, raised during pregnancy in preparation for breastfeeding, and in women with infrequent periods. * Thyrotrophin ([TSH](https://nabtahealth.com/glossary/tsh/)): Can indicate an underactive thyroid, linked with irregular periods. * [Estradiol](https://nabtahealth.com/glossary/estradiol/): A form of estrogen, the test measures ovarian function and egg quality. * Androgen: High levels can prevent the [ovaries](https://nabtahealth.com/glossary/ovaries/) from releasing an egg and may indicate polycystic ovarian syndrome ([PCOS](https://nabtahealth.com/glossary/pcos/)). * A **Vaginal ultrasound** will check: 1. Reproductive organ health. 2. [Ovaries](https://nabtahealth.com/glossary/ovaries/) for cysts, [fibroids](https://nabtahealth.com/glossary/fibroids/), [polyps](https://nabtahealth.com/glossary/polyps/), [PCOS](https://nabtahealth.com/glossary/pcos/), [endometriosis](https://nabtahealth.com/glossary/endometriosis/), or any abnormalities. 3. Egg reserve. Sometimes an **X-ray** is also carried out: Hysterosalpingography (HSG): Examines inside of the [uterus](https://nabtahealth.com/glossary/uterus/) (womb) and [fallopian tubes](https://nabtahealth.com/glossary/fallopian-tube/) for blockages or anything that might be stopping the [sperm](https://nabtahealth.com/glossary/sperm/) from reaching the egg. #### Fertility testing for men Blood work for men will check hormone levels and scan for certain infections or a possible genetic cause for [infertility](https://nabtahealth.com/glossary/infertility/). A doctor may request a [sperm](https://nabtahealth.com/glossary/sperm/) sample to assess [sperm](https://nabtahealth.com/glossary/sperm/) count, shape and movement, and a scrotal ultrasound to check if there are any problems or blockages in the testicles preventing [sperm](https://nabtahealth.com/glossary/sperm/) getting into a man’s ejaculate. #### Fertility treatment options Each person’s fertility scenario is unique, and any recommended [infertility](https://nabtahealth.com/glossary/infertility/) treatment will depend on an individual’s own health and medical history. A woman with a blocked fallopian tube or a man who isn’t producing [sperm](https://nabtahealth.com/glossary/sperm/) will be offered procedures to remove the blockage, repair damage or retrieve [sperm](https://nabtahealth.com/glossary/sperm/), before trying other fertility treatments. If appropriate, fertility specialists will often recommend that women start with **clomid**, a **prescribed oral medication for [infertility](https://nabtahealth.com/glossary/infertility/)**. This is also the preferred approach for women with hormonal conditions such as polycystic ovarian syndrome ([PCOS](https://nabtahealth.com/glossary/pcos/)). Clomid works by stimulating an increase in the levels of follicle-stimulating hormones, initiating [ovulation](https://nabtahealth.com/glossary/ovulation/) and increasing the odds of pregnancy. For some women this approach is combined with **intrauterine insemination (IUI)**, in which the male partner’s or donor’s [sperm](https://nabtahealth.com/glossary/sperm/) is inserted directly into the [uterus](https://nabtahealth.com/glossary/uterus/) to increase the probabilities of conception. If that approach doesn’t work, or if it’s clear from a woman’s medical history it won’t work, the next step would be treatments such as **in vitro fertilisation ([IVF](https://nabtahealth.com/glossary/ivf/))**. [IVF](https://nabtahealth.com/glossary/ivf/) involves retrieving eggs from a woman’s body, fertilising the eggs in a laboratory, and transferring the resulting embryo back into her body. The process is lengthy, invasive, and expensive and can take an emotional toll. However, for many women who want children it is their only option. Fertility treatments vary depending on a woman or couple’s situation. People who are single, in same-sex relationships or transgender will have their own fertility journeys and in these cases a woman’s age and fertility status still plays a role. Fertility experts will offer the necessary support and advice for each individual scenario. #### Getting started on your fertility journey with Nabta Health Whatever your personal situation, whether you’re thinking about starting a family, having another child, or you’ve been trying for years without success, [Nabta Health](https://nabtahealth.com/shop/collections/stage/fertility/) will support you on your fertility journey. From health and lifestyle tips for pre-conception and [PCOS](https://nabtahealth.com/glossary/pcos/), to relationship coaching, pregnancy wellness products, and at-home vitamin, thyroid, and fertility testing, Nabta’s fertility marketplace and knowledge resources are designed to accompany you through each stage from pre-conception to birth.
