An average female will bleed each month starting from about 13 years old up until her late 40s /early 50s. (not taking into account pregnancies). That’s a lot of blood loss!! The colour of this blood can be an indicator of fertility and health status of a women. Therefore, it is important to know what optimal bleeding looks like. This article looks at the ‘colour’ of blood. Interested to know more? then continue reading…

The practitioners at Ben and Biao have at least 125 years of menstrual bleeding between us! We know from our training and our experience that finding out about a woman’s menstrual cycle is very important when determining overall health. It can tell us a lot about circulation, hormones, nutrient supply and the nervous system. One of the questions we ask our patients is about menstrual blood colour. We use the attached colour chart to help them help us. (These colours aren’t absolutes but give us a good indication)

So, take a look at the chart and carry on reading….

Let’s start with optimal colour.

Honestly, everyone is a little different. It’s not like we are whipping out our tampons and comparing it to our friends’ over a glass of pinot, so how do you know what’s optimal?Well it’s more like a ‘range’ of optimal colours. Remember some women have longer cycles than others, and blood oxidises as it ages which makes it darker. You don’t want it too dark, too bright or too pink! You want to look at your blood on day 1 and 2 of your bleed. … Our optimal ‘range’ sits somewhere around the mid reds. Crimson, Scarlet, Cherry, Apple, Lipstick are good indicators.

What does dark red period blood mean?

OK, now we are looking at Sangria, Wine, Blood, Garnet on the colour chart. You may see dark red blood upon waking during your period or after you’ve been lying down for a while. The deep colour may simply mean that the blood has been sitting in the uterus for a while but hasn’t oxidised to the point of turning brown. Again, it might be at the end of your period which is pretty normal but if it’s at the beginning then at the clinic we look at this and question why the flow hasn’t been smoother or quicker. Does it come with mood changes? Breast pain? Period pain? Headaches or migraines?

What does black/Dark Brown period blood mean?

On our chart this refers to Mahogany and Merlot and anything darker than this. As blood oxidises it turns dark, therefore this colour band relates to old blood. It is not unusual to see dark blood at the end of a period especially if you bleed for more than 6 days. If your flow is slow it may take longer to exit the body and therefore also be dark. Alternatively, it may be related to old endometrium tissue that was not discarded in a previous period.  If your blood is in this colour range on day 1 and 2, then your cycle may be longer than is considered normal, or it could be irregular. At the clinic we would ask questions relating to your cycle, flow, circulation, temperature (cold hands and feet?), clots and pain.

What does bright red period blood mean?

Bright red on the chart is Red, Rose, Candy and colours in this range. This means that the blood is fresh and is flowing quickly. Your blood may stay this way your whole period or may darken as your flow slows. This bright red may indicate changes in the body temperature. If your basal body temperatures are too high in the early part of your cycle (above 36.6 °C), then this changes the hormone balance and may interrupt the usual timing of ovulation. This may be caused by stress, lifestyle, lack of sleep or other endocrine changing factors.

What does pink period blood mean?

Your blood may appear pink or blush in colour at the very beginning or end of your period, especially if you have spotting. This lighter shade may indicate that the blood has mixed with your cervical fluid, diluting its hue. Sometimes pink menstrual blood may indicate low estrogen levels in the body. Oestrogen helps to stabilize the uterine lining. Without this hormone, you may shed the lining at times throughout your cycle — leading to spotting of various colours, including pink. Some causes of low oestrogen include the contraceptive pill and perimenopause. Some women get pink spotting around ovulation when blood from your uterus mixes with clear cervical fluid.

What does grey period blood mean?

Not on the chart but worth mentioning. Grey(ish) blood is associated with infection. This colour may indicate an infection brewing like thrush or UTI. Other signs may include fever, pain, itching or a foul odour. If you see this or suspect it’s coming it’s a good reason to contact the doctor.

Our aim here is to shine a little light on something we don’t talk about much and give you some helpful tips on how you can keep an eye an important aspect of your optimal health.

If you, or a woman in your life have any concerns around menstrual health, fertility or your overall health then feel free to contact the clinic for an appointment. Our practitioners have been treating women for 20 plus years and there is not a lot we have not seen.

Be well,

Heidi, Sally, Zoe, Jax and Rochelle.

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• Regulating sex hormones
• Increase AMH levels
• Reduce FSH/LH ratio
• Increase Endometrium lining
• Decrease stress via HPA-axis
• PCOS support
• Supplement support
• Addiction support

• Protocols for short and long cycles
• Packages available
• Comfort and Supportive environment
• Auricular acupuncture to support the procedure

• Morning Sickness
• Headaches
• Sinusitis
• Heartburn
• Fatigue
• Skin break outs
• Pelvic Pain
• Stress and Anxiety
• Breech presentation
• Labour preparation
• Labour induction
• Labour support for partners

• Improve healing time
• Baby blues
• Enhance action of drugs used in post-natal depression
• Diastalis Recti
• Pelvic Pain
• Lactation support

• Traumatic Birth
• Incessant Crying
• Sleeping difficulties
• Feeding difficulties

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1. your girlfriend, partner, wife has said ‘read this blog’ and you feel obliged to! or
2. you are taking upon yourself to understand the nutritional requirements for male fertility.

In our blog ‘the most important three months of your fertility journey’ we go through why 3 months is the optimum time to get you and your sperm in top condition and what you should do.

However, sometimes you want to cut to the chase and find out what you need to do so here is our our top 6 nutrient requirements, why and where to find it. At the bottom is a quick menu idea….

Our top 6 vitamin and minerals for male fertility are:  

1. Zinc

Zinc is found in high concentrations in male sex organs and sperm. Zinc is necessary for making the outer membrane and tail of the sperm, and for sperm to mature properly.  Zinc deficiency has been linked to low sperm counts and testosterone levels. Exposure to stress, cigarette smoke, pollution, and alcohol deplete zinc. Zinc supplements have been shown to improve sperm count, motility, form, function, quality, and fertilizing capacity. Men need a minimum of 15 mg of zinc per day, 30mg if you are vegetarian, however when one is looking at fertility issues you can go 50 mg of Zinc per day (please check with health practitioner if this applies to you)

Zinc-rich foods include:

• Raw Oysters (six medium oysters have 16 mg)**
• Lean beef tenderloin (a 3-ounce serving has 4.8 mg)
• Baked beans (a 1-cup serving contains 3.5 mg)
• Dark chicken meat (2.38 mg per 3 ounces).
• Zinc is also found in lamb, pork, shellfish, spinach, and pumpkin seeds

** While Raw Oysters are the richest food source of zinc we would caution eating too many raw oysters during because of the risk of food-borne illness and mercury. Oysters have high levels of two amino acids that help increase levels of sex hormones. Cooking reduces the quantity of the amino acids.

PS: If you are taking zinc supplements, you may need to take copper as well to prevent copper deficiency. (excessive zinc depletes copper – again consult with your health practitioner )

2. Folic acid 

Studies show that men with low levels of B vitamin Folic Acid have lower sperm counts. Folic acid intake is associated with a statistically significant reduction in frequency of sperm abnormalities in healthy males.

Folic Acid foods include:

• fortified breakfast cereals,
• leafy greens,
• Beans peas and lentils
• oranges and papaya
• Seeds and nuts

3. Vitamin C 

Vitamin C is an important anti-oxidant that helps prevent sperm defects and boosts sperm motility. Studies have shown that lower levels of vitamin C may lead to infertility and increased damage to the sperm’s genetic material.

Make sure to get 500-1,000 mg of Vitamin C daily, especially if you smoke which saps the antioxidents in your system.

Vitamin C foods include:

• Papaya
• Citrus fruit

4. Vitamin D 

Vitamin D is essential for the healthy development of the nucleus of every cell including the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone.  Vitamin D is free because you can get ample amounts from the sun but in countries like Australia where we slip slap and slop the sun-ream to stop us getting skin cancer we have a high level of vitamin D deficiency.  If in doubt top up with vitamin D source foods:

Vitamin D foods include

• Milk and cheese
• Fatty fish like Salmon, Mackerel
• Egg yolks

5. OMEGA 3 Oils 

Essential fatty acids are necessary to the production of healthy sperm. They improve sperm membranes and protect sperm from oxidative stress. Omega-3s stimulate blood flow to sexual organs and improve sexual function.  Inadequate intake of these fatty acids has been linked to poor sperm quality, abnormal sperm, poor motility, and low sperm count, largely because of their role in membrane structure.

Previous research has shown that men with poor sperm counts saw improvement after taking fish oil supplements high in omega-3 fats.  Omega 3 is most easily accessible from fish oils. However because pollutants in the waters such as mercury we actually recommend taking this as a high quality, practitioner only prescribed supplement.

Omega 3 foods include:

• Organic or wild salmon, sardines, herring and other low-mercury cold water fish,
• Enriched eggs
• Pumpkin seeds and walnuts.

6. Selenium 

Selenium is a trace mineral that protects cells from oxidative damage and is helpful for sperm function and fertility. Selenium improves sperm formation, quantity, structure, quality, motility, and function. The epididymis, the tube through which sperm pass from the testicle through the penis, needs selenium to function properly.  Selenium deficiency has been linked to male infertility, while selenium supplementation in men has been shown to improve pregnancy rates.

Selenium food sources:

• Brazil nuts (just 2 a day will provide you with your entire needs)
• Eggs,
• Garlic
• Oatmeal

So there you go, our top 6 nutrients.   There are of course other important nutrients that are needed and can be missing from a modern diet such as;

• Coenzyme Q
• Vitamin E
• L-arginine
• L-carnitine
• Calcium 

However these too can be found in the foods we have already mentioned.

So really nothing has changed from when your grandfather was dating grandma. A clean diet with lots of vegetables, fruit, nuts, seeds, sustainably sourced seafood and meat is maybe all you need to help along the next generation. 

Still wondering what to eat tonight?

You could go to a reputable bar or restaurant, order a plate of raw oysters, drink a glass of orange juice, have a couple of brazil nuts mixed in a green salad, followed by a small glass of shiraz (did we mention a SMALL glass of red is an anti-oxidant) take a walk back in the sun and voila…baby making nutrition is done for the day…

If you think you may have other issues such as stress, insomnia, more serious sperm viability issues, or would like further help with your diet plan, then please make an appointment to speak to Heidi or Sally at BOOK NOW

If you would like an appointment please book now

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In this light, here at the clinic we consider pregnancy a 12-month journey. This is especially true for those for those that have concerns around fertility or just want to ensure their bodies are in good condition prior to conception.

The first three months are all about preparation and the 9 months of pregnancy are growth and maintenance!

Pregnancy preparation is not just about folic acid for the would-be mother! Todays’ environment is very different from your grandparents:

• Today’s environment carries an increase in environmental stressors and toxins such as pollutants, xenoestrogens alcohol consumption and recreational drug use which toxify the body and can alter hormones in the body.
• Potential parents are dealing with insomnia, stress, sedentary jobs, inflammation and body weight extremes which cause oxidative stress, changes to hormones and lower vitamin and mineral levels in the body.
• Regular food sources are depleted of essential minerals and microbiome (gut flora) because food processing has changed to cope with increased global consumption.
• Increased sugar consumption causes changes to our gut, immune system and weight.
• Women are waiting longer to have children
• To top it off we have radiation and heat from lap tops, computers and mobiles.

ALL OF THIS IS ALTERING OUR SPERM AND EGG QUALITY

An indicator of how our fertility has changed is shown in recent statistics for male sperm viability.

In 2017 ananalysis of studies showed that sperm counts in the western population are down by 59% since 1970!!!!!

So why three months preparation?

Three months is a sufficient time to make a real difference to quality of eggs and sperm and this is why…

For Men:

The sperm is continuously being produced throughout a man’s’ life.  It takes about 74-100 days (two to three months) from the immature ‘spermatogonium’ to mature into fully mature and functional sperm. Three months is the optimum time to change the environment that these cells grow in.

Sperm is a single cell and carries all the DNA that is needed to combine with an egg to make a child but like every other cell in the body it can be effected by chemicals, temperature and environment.

What can a man do to kick off better male fertility?

• • Avoid tight underclothes
  • Keep technology away from the lower part of the body – do not put laptops on the lap and mobiles out of jean pockets!
  • Keep stress under control
  • Get minimum 7 hours sleep to allow the body to repair
  • Use filtered water – this alkalizes the body and also filters out a lot of the toxins and hormones
  • Eat organic meat
  • Avoid plastic wrapping around food.
  • Eat a good quality diet and avoid junk food and sugar.  
  • Ensure you are getting sufficient quantities of:
  • Anti-oxidents which are found in leafy greens and undo free radical damage.
  • Selenium (200 mg a day) (2 brazil nuts a day) – Improve sperm mobility
  • Zinc 25-50 mg a day – motility and sperm count. Stabilises DNA. Get this in leafy greens / oysters

• Vitamin C – a glass of orange juice a day. Prevents spem clumping
• Eat plenty of multi-colour veg: Green for the anti-oxidants but red (such as tomatoes and red peppers) gives Lycopene which increases sperm count
• DHA this is Omega 3 . This is needed for maturing sperm and is found in seafood. Some of the best sources are tuna and salmon. Remember to eat organic!! If in doubt take this as a high quality (pure filtered) supplement as there may be toxicity and metals found in shop purchased supplements and imported seafood.

For sub-optimal sperm, men may require an extra boost via chinese herbs and /or supplements that have evidence to show improvement in sperm viability. Read more information on top 6 male supplements to increase fertility

The world has got busier, if a man is struggling with time management, stress or addiction to gaming or devices he should look at ways to deal with this – Time out for himself without devices. Perhaps walking, going for acupuncture, meditation etc

For Women:

Each female is born with all the eggs she will ever have and therefore the most important aspect is not leaving it too late (late 30s women’s fertility starts to decline in most women), maintaining egg quality and procuring the best environment for egg maturation prior to ovulation.

Genetics plays a part (as it does men) but each month as the body matures the egg for release, the environment it develops in will also impact the egg quality.

So, for women three months is not the amount of time to procure ‘new eggs’ (which can’t happen) but instead procure ‘best maturation environment’.

What does a good environment look like?

• Anti-oxidants to protect the egg
• Omega 3 to build a strong membrane
• Vitamin D within the fluid to grow in.
• Co enzyme q10 to build and strengthen the powerhouse of the cell – the mitochondria
• Vitamin Bs to build the DNA and RNA.

What can a woman do to increase her fertility and quality of her eggs?

• Keep refined sugars to a minimum. It causes internal acidity and will cause oxidative stress (the reverse of anti-oxidants) and damage the mitochondria and cell environment. This means avoid cakes, chocolate, sweets, pastries, junk food.
• Look to lower stress levels. Try acupuncture, yoga, meditation.
• Avoid spirits and keep alcohol levels low. (though a small glass of red is anti-oxidant and contains resveratrol and a good option)
• Change from coffee to herbal teas. Caffeine in coffee gives you a big kick you don’t need. Often providing you with energy you don’t actually have. Herbal teas are a better option.
• Drop regular chocolate and instead replace with a small piece of dark chocolate (anti-oxidant)
• Eat organic meat
• Only use high quality fish oil supplements – not over the counter as these often contain metals and toxins. – see practitioner for these
• Lots of colour in your vegetables. Orange natural foods (not crisps or junk) such as sweet potato, carrots contain beta carotene and this helps produce progesterone and build the endometrium
• Eliminate trans fats from the diet.

Other areas to consider if you are not falling pregnant are:

• Gut health
• Stress levels
• Immune system
• Inflammation

At Ben&Biao we have experience in helping women and men become parents using nutrition, herbs, acupuncture and lifestyle advice. If you are already on your assisted conception journey we are very happy to work with your medical team and supply adjunct support.

If you would like an appointment please book now.

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1) Nutrition

Most women when trying for a baby you attempt to do the right things such as stop drinking and cutting out coffee but when you expect to go through IVF there is more at stake and not just for baby. If you have a diet high in inflammatory foods then your body is already fighting. The process of stimulating follicles is hard on your body.  Bloating, headaches, weight gain, pain are all signs that the body is not coping with the drugs. There is also a risk of over-stimulating. The liver is key here. The liver is the organ in the body that helps clear out the drugs.  In our experience, the women that have a clean diet – low in sugar, mono or trans fats and high in vegetables, fruits and whole grains will have a liver better able to cope with the drugs and will suffer with less side effects.

In addition, providing a high nutrient diet in the lead up to IVF floods the body with the vitamins and minerals it needs to mature the egg and build a thick endometrium.

2) Supplements

Yes, we all know about Folic Acid but there is a lot of evidence around the need for Vitamin D, Iron, Probiotics and other micro-nutrients. Today the jury is out whether folic is actually the best for women to take. Folic is a type of Vitamin B 9 which is otherwise known as Folate. Not everyone can synthesise folic acid and therefore it may be better to go with folate. In addition, anti-oxidents, Co q10, Omega 3 as well as other micro-nutrients will boost your blood with nutrients to help mature a good quality egg.

3) Exercise

We are not asking for 7 days down at the gym. Quite the opposite. Our main aim is to have the body move. Movement causes blood to circulate, Iron and nutrients to travel to organs, endometrium and ovaries. It carries the toxins and waste away from your cells. If you have a job and /or a lifestyle that sits down most of the day you need to incorporate movement. This can be walking, swimming, gym, pilates, Zumba, yoga etc. Aim to move every day. Get the blood circulating!  We’ll add that you should avoid taking up high impact or intensive training just before starting an IVF protocol. The body likes regularity. If you start something new it goes a little into shock. It’s OK to start a more rigorous exercise program when you are kick starting a health program and even a few months before starting IVF but not great in the month before IVF.

4) Mindset

This is the mother ship of success. There is nothing more exhausting, depressing and debilitating to the body than watching friends get pregnant, hear good news from others and not have success in your own endeavours.  Month after month and the body reacts by releasing hormones that are in direct opposition to your fertility hormones.  I recently went back to London and chatted to the head of Zita West Fertility Clinic which is where I worked for a while and is considered one of the most successful IVF clinics in the UK and asked ‘what’s new?  how are you getting such great results? ’ and one of the answers was ‘Mindset is still key’. This doesn’t surprise me; the link between body and our emotions is strong and for years I have advocated that getting women laughing after embryo transfer (more on this below) as being one of the keys to successful implantation’. That’s because Endorphines are our feel good and happy hormones and can directly and immediately influence the state of our health as well as long term effects.

So as mindset is so big I’m going to break it down:

1. In the lead up to IVF a woman needs to start acknowledging the stress, anxiety, depression and look at ways of dealing with it. The options are varied. Perhaps its via gentle exercise such as yoga or tai chi. Fancy laying down for an hour? – Acupuncture is excellent for dealing with stress and has great evidence for anxiety and depression via it’s neurological effects.  If talking is your thing then you may wish to speak to a councillor. Lastly there is the underestimated hypnosis. It doesn’t work for everyone but can help.
2. The other area here is building resilience to bad news. Reminding yourself that it’s not all great for others and being grateful for what you do have. If this is hard to do then try writing a list. Perhaps you have a great job, or family, or friend, or pet or hopefully partner (more on this later).  The aim here is that building resilience actually will cocoon you and help moderate hormones .
3. On embryo transfer I always advocate acupuncture as there is evidence around this increasing success rates especially if there has been acupuncture through the protocol. What acupuncture does here is two-fold:  increasing blood flow around the body but aalso helping to decrease stress and anxiety.

The other tip that I give is after embryo transfer, go home, put feet up and watch some stand up comedy on TV. Why? Because there is nothing better than a good belly laugh to get endorphins running through your system. In this day of Netflix, you tube, amazon and Fox. I’m hoping you’ll have someone you like but if you are short on ideas some of my favourites over the years have been Ali Wong, Chris Rock, Amy Schumer, Iliza Schlesinger to name a few. Being politically correct here is not what you worry about – being entertained to make you laugh is.

5) Making time for your relationship

If you are going it alone here, then ignore this last piece but make sure you have some support through friends and family on your journey. This last tip is for those planning a baby with someone else. IVF puts a lot of strain on both partners and it’s easy to get angry, upset and closed with each other. As you and your partner are looking to start a family – you need to be united. Start how you mean to go on.  Make time for each other, be kind to each other. laugh with each other. Perhaps watch some of those comedies together?

While nothing guarantees success I hope you have found some beneficial advice in this.  At ben&biao we are mainly about giving you a helping hand in your fertility journey. We have experience working with women and couples who are going through IVF and if you would like guidance, advice, acupuncture, pain management, supplements or nutritional advice then please contact us or book now.

We have two clinical nutritionists that can help guide you to the correct food choices for optimal nutrition. Please book in with Rachel Cunard or Chantelle Van Der Weyden.

If you would like an appointment please book now

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