Dr. Kelly Simms ND, CNS

Naturopathic Doctor and Nutritionist, Fertility Course, Natural Women's Health, Preconception and Fertility

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in Women's Health

Mediterranean Diet for Fertility and SO. MUCH. MORE.

The Mediterranean diet is one of the most studied nutrition plans.

It’s based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease.   So, they set out to find what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive.

Eating a Mediterranean diet is linked with:

  • Less overweight and obesity (it’s better than low-fat diets)
  • Better blood sugar control (for diabetes and metabolic syndrome)
  • Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)
  • Reduced risk of Parkinson’s and Alzheimer’s diseases
  • Fewer cancers (breast & colorectal)
  • Less premature death

It’s pretty clear that this way of eating has a positive effect on your overall whole-body health. And when it comes to Women’s health, and specifically fertility, following the Mediterranean diet has been shown to:

  • Increase folate and vitamin B6 in blood and follicular fluid levels, with a 40% increase in the possibility of pregnancy in couples undergoing in vitro fertilization/intracytoplasmic sperm injection treatment increases the chance of pregnancy. (PMID: 20189169)
  • Greater adherence to the Mediterranean-type dietary pattern may enhanced fertility in women, aged 20-45 years, reporting difficulty getting pregnant. (PMID: 21943725)

The Med diet also can influence your gut microbiome!  The plan is rich in plant fibers from veggies, fruits, beans, and nuts. When you feed your good gut bacteria lots of fiber (and fiber variety), the good bugs diversify and populate! Could this be by the diet is so helpful for multiple areas of health? (See post on Why All Disease Begins in the Gut)

Additionally, this “diet” is not really meant to be something you start and stop. It’s a plan that can truly be followed for a lifetime and is not meant to be overly restrictive.

Now, what do you eat?

What to eat and drink on a Mediterranean diet

Consume foods like:

  • Vegetables
  • Fruits
  • Nuts and seeds
  • Legumes
  • Whole unprocessed grains
  • Fish and seafood
  • Extra virgin olive oil
  • Herbs and spices

These foods are full of vitamins, minerals, antioxidants, healthy fats, and fiber.

The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is very commonly enjoyed.

Some foods and drinks that are eaten in moderation include:

  • Poultry
  • Eggs
  • Cheese and yogurt

Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.

What to ditch on a Mediterranean diet

There are many foods and drinks that are not part of the Mediterranean diet. Not surprisingly, this includes many highly processed and unhealthy foods like:

  • Desserts
  • Processed meats
  • Sauces and gravies
  • Sugar-sweetened beverages or fruit juices
  • Refined grains and oils (including hydrogenated oils)
  • Too much salt
  • Added sugars

The Mediterranean diet also incorporates lifestyle factors that can have an influence over risk for disease. These factors include: exercise, social interaction and eating with others, and stress management.

The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet based mainly focused on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices.  The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fiber; all of which are health-boosting from your head to your heart… and the rest of your body.

Don’t forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.

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Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
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- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
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Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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