Holistic holiday first aid kit – part 1

In my previous post, I shared tips on how to change your lifestyle to boost your fertility.  In this post, I wanted to share some tips on nutrition to boost your fertility based on scientific evidence. 1. Take a multivitamin Women who take a daily multivitamin take 5% less time to conceive than those taking a placebo. 2. Supplementation Take supplementation to correct any nutritional deficiencies.  A study showed that magnesium deficiency is associated with female, infertility, increased miscarriage rates, and increased incidences of premature and low-birth-weight babies.  When magnesium supplements were given for four months to six magnesium deficient women with unexplained infertility, all six conceived within the following eight month and produced healthy babies.  In men, low levels of zinc have been linked to poor sperm quality and infertility. 3. Optimise your diet. Researchers found that an optimal diet for fertility was one with:

• a lower intake of trans fats with a greater intake of monounsaturated fats (found in olive oil, avocados and nuts)
• a lower intake of animal protein with a greater intake of vegatable protein (found in peas, lentils and beans)
• a greater intake of plant-based iron (from sources like whole grains, leafy green vegatables, nuts and seeds)
• a preference for high-fat diary products (like full-fat cheese and milk)

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References

In part 1, I explained the importance of listening to your body when running.  I know want to build on this and focus on specific actions you can take. Flexibility The natural stress-recovery cycle of running can cause the muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury.  Breaking down these adhesions increases the muscles mobility which allows it to properly contract and lengthen.  Sports or Deep Tissue massage can break down any adhesions or you can use a foam roller. Strength When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground.  The glutes and core contract to steady the pelvis and leg, and the foot and ankle muscles are activated to provide a solid foundation to land upon.  If there was one muscle group I would encourage you to target it is to strengthen your glutes.  The one leg squat is ideal for this. Shoes Please don't choose running shoes based on the brand.  The best running shoes for you tend to be the ones that fit your feet the best and are most suitable for the terrain on which you run.   For example, people with flat feet are best with motion control shoes while people like me with rigid, high arches need extra cushioning.  Remember a pair of running shoes should be worn for no longer than approximately 400 miles.