Nutrients for Thyroid Support

Nutrients for Thyroid Support

By Margaret Eich, MS, RDN

Did you know there a number of nutrients required for your thyroid to function properly? At Pulling Down the Moon, we’re interested in helping you ensure your thyroid is functioning optimally, because thyroid health is integral to fertility. Here are some of the key nutrients to focus on to support thyroid health:

Iodine is an essential mineral for thyroid hormone production, and 30% of women of childbearing age are iodine deficient. A recent study also noted that women with sub-optimal iodine levels had reduced fertility. The American Academy of Pediatrics recommends women who are pregnant take a prenatal vitamin with 150 mcg iodine. To learn more about the impact of iodine on fertility, read this post . Food sources of iodine include seafood, seaweed, meat, eggs, dairy, grains, and iodized salt.

Selenium is another essential mineral required for the conversion of T4 to T3. T3 is the active form of thyroid hormone. In addition, a few studies have shown that supplementation with selenium reduced the levels of antibodies in people with Hashimoto’s thyroiditis, an autoimmune cause of hypothyroidism. Food sources of selenium include Brazil nuts, meat, and seafood.

Iron is also essential for thyroid hormone production. Iron requirements for women of childbearing age are quite high at 18 mg and even higher at 27 mg during pregnancy. Given iron needs are so high, it’s not that difficult for iron stores to become depleted, especially if you are a vegetarian or vegan, because iron isn’t as well-absorbed from plant sources as from animal sources. In addition, heavy periods can make it more likely that your iron stores become depleted. Food sources of iron include meat, poultry, fish, legumes, leafy greens, whole grains, nuts, and seeds.

It can be difficult to make sure you’re getting enough of these nutrients on a daily basis, thus it’s important to take a prenatal vitamin while trying to conceive and during pregnanct that covers your bases. The Pulling Down the Moon prenatal vitamins ( Supplement Pack while trying to conceive and the Prenatal Pack once pregnant) contain 175 mcg iodine, 200 mcg selenium, and 30 mg of iron to help support your thyroid along with a healthy diet.

Looking for more ways to support your thyroid with nutrition? Make a nutrition appointment today!

Tips to Help Stop Stress Eating

By Margaret Eich, MS, RDN

Imagine this scene. You worked late to finish a project at work. You ordered in some takeout while you were working, and now it’s finally time to go home. You’re exhausted and stressed. When you get home, you start raiding the fridge and cabinets for things to eat. You really aren’t hungry at all since you ate dinner at work, but you’re looking for comfort in the cupboards.

I think most people can relate to this, and I would venture to guess that most of us have been in this or a similar situation before. In times of stress, we tend to turn to food as a coping mechanism. Food is readily available and processed high sugar, high fat foods tend to give us a quick, but very short-lived, boost that often leaves us feeling worse or just simply that we haven’t acted in a way that is consistent with our long-term goals. No matter how good our intentions are, stress from a variety of sources can tend to deplete our resolve and decision-making capability. In addition to the daily stresses of work, family, and finances, struggling to conceive adds significant stress. People have varying degrees of stress or emotional eating, and these habits can take significant effort and time to change. Here are some tips to help get you started:

1) Check-in with yourself to determine whether you’re feeling physical “stomach” hunger or “head” hunger. Sometimes our head is telling us to eat even though our stomach isn’t hungry. Physical hunger comes on gradually and is felt in the stomach, and can be satisfied by most foods. In contrast “head hunger,” tends to come on quickly with very specific cravings. In addition with “head hunger,” it may not be very long since you last ate, and your stomach isn’t giving you any hunger cues.

2) Find alternative coping mechanisms to manage stress and find comfort other than eating. It’s helpful to make a list of things you can do when you want to eat when you’re stressed, but not actually hungry. There are a wide variety of options including ways to simply distract yourself or ways to actually help you unwind and manage your stress. Examples include: go for a walk, take deep breaths, meditate, do a few yoga poses, take a bath, call a friend, read a book or magazine, go outside and get some fresh air, etc. It’s helpful to make your own list of 5 things that you can do when you find yourself turning to food for comfort.

3) Be kind to yourself. In those moments when you eat something that you wish you hadn’t or feel uncomfortable because you ate too much, practice being kind to yourself instead of berating or beating yourself up or feeling guilty. As much as we think our guilt about our eating habits helps us do better next time, it actually holds us back and keeps up trapped in the cycle of stress eating. Instead, practice being kind to yourself as you would to a dear friend or family member. Then move on, and return to your healthy eating instead of letting it spiral out of control or deciding to restrict at the next meal. Restricting at the next meal only causes the cycle to repeat, as becoming overly hungry combined with stress makes it much more likely that we have a harder time making healthy choices moving forward.

Reducing stress and emotional eating takes time, so be patient with yourself. Know that progress often comes in fits and starts, and we often take 2 steps forward and 1 step back along the way.

Need to take a break? Try a four week nutrition, yoga, and coaching dextox program! Learn more about “Spring Cleaning: Using Nutrition and Yoga to Cleanse” and all our community events here .

Living in the Present: It is so difficult because all I can think about is EVERYTHING else!

By Melissa Hinshaw

Living in the present is no easy task, especially when what we want so badly is in the future. Whether it’s having a baby, buying a house, losing ten pounds, or landing a new job it often feels like life is in front us. It lies in the future. On the same token, we miss the present when we ponder and beat ourselves up for decisions or mistakes we have made in the past. How much time do you spend replaying a decision with, “I should have, why did I, I can’t believe I…” So what does that say about today, the now, the present moment? The present and who we are in the moment are lost.

What does it mean to live in the present moment and why is it important? To live in the present moment your awareness is centered on the here and now. There is no worrying about what comes in the future or obsessing over the past. You are living as life is happening around you and in you. Being present or mindful has many benefits that you may not know about. Being mindful can make a relationship more meaningful and intimate. When you are truly listening to someone (being truly present while they speak), not thinking of what you’ll say or do next or why you shouldn’t have spent that money yesterday, you connect. When you are present with someone you are listening, making eye contact and sensing physical clues. All these things increase intimacy. Living in the moment can have an effect on your emotional well-being. When you live in the present you are experiencing life as complete. Life is more satisfying and therefore you can be more peaceful and ultimately happier. Does worrying about what’s happening in three days make you feel good or satisfied? No. It takes an emotional tow on your mind and your body. When you live in the moment you may find yourself doing things in a smarter way without any effort. If you are being mindful you would take a dirty dish and put it into the dish washer or wash it immediately and put it away instead of tossing it in the sink with lots of other dirty dishes. Both take about the same amount of effort but one creates a life of tidiness. It’s done so no worrying about when you will be doing it and no knocking yourself in the future for leaving a big mess. Being present can help you become better at sex. Not obsessing over body image, the towels on the floor, or how badly you want a raise, keeps your mind focused on the real physical and emotional sensations that go along with great sex, and that is truly sexy. Being present when you eat can actually make your food taste better. Honing in on the flavors and textures and the fabulous smells is something most of don’t do on a regular basis. Think about this next time you sit down to dinner. Be there. Smell and taste and savor your meal. It is a completely different experience than simply eating for eating sake.

Becoming mindful will take some practice. You’ll need to become aware in all that you do. You will need to let the worry voice take a vacation and the regretful voice retire. You will notice what triggers both voices and just the noticing part alone will take you closer to living in the moment. Breath. When your mind winds up in some non-present direction take a deep breath. Remind yourself of the another way to be.

I think Buddha says it just beautifully…

“The secret of health for both mind and body is not to mourn for the past, worry about the future, but to live in the present moment wisely and earnestly.”

Get started by trying with one of our FREE events or try yoga !

The Egg Freezing Solution

There has never been a better time to be a woman. In the age of the #MeToo movement, more promising women in leadership roles, and the modern day revolution for women empowerment has provided options for women that in previous generations never dreamed possible. For many, the idea of freezing one’s eggs for use at a later time is growing from unthinkable option to a remarkable thing to do for one’s self. Egg freezing improvements and technology provides women with options that did not exist for their mothers and grandmothers.

The egg freezing solution pauses the biological clock for women and has gained in popularity, with major organizations and companies providing as part of their employment package. The egg freezing procedure is becoming more affordable with new startup companies like Future Family or Nest Egg Fertility providing fertility-focused assistance to address how patients can afford the treatments. However, it is still a big decision so let’s break down the advantages of freezing eggs.

FACT: Women are born with all the eggs they will ever have in their lifetime. From around one million at birth, that number decreases to 300,000 around the age puberty begins. The number of eggs each woman has decreases as she ages and significantly drops around 35 years old for the average woman.

SOLUTION: Egg freezing can collect and save eggs from a women’s cycle that would otherwise be lost and freeze them in time to preserve her biological age for a greater chance of pregnancy at a later time. Eggs that are not fertilized during the ovulation cycle will dissolve and be resorbed into your body. More women will freeze their eggs in their mid to late-twenties, which is recommended by fertility specialists for optimal results. Women in early to mid-thirties are the second most common age group. Both of these age groups are better options than freezers in the past mostly in their late-30s or early-40s where pregnancy significantly declines.

FACT: There is a growing amount of women pursuing advance education and careers pushing back the timeline for women to start their families. Equally, dating methods have shifted in the social era and world of social media and swiping apps.

SOLUTION: Motivation for egg freezing can also be social in nature, such as when a woman chooses to delay pregnancy in order to advance her career or because she has not found the right partner. There is not one simple reason why women choose to freeze their eggs. Reasons for egg freezing can vary widely, including medical, social or other personal motivations. In cases in which women might freeze their eggs for fertility preservation medical reasons include a recent cancer diagnosis or a family history of cancer, endometriosis, and early menopause.

A study published in 2015 concluded that the majority of women who choose to freeze eggs in the absence of presenting medical conditions, do so because they are single and are hoping to buy time in their search for a suitable partner (Stoop et. al 2015).

FACT: Egg freezing is more complicated than freezing sperm, but has improved tremendously in recent years moving away from “slow freezing” the older way of cryopreservation to “vitrification” the newer egg freezing method approved by the American Society of Reproductive Medicine (ASRM) in late 2012.

SOLUTION: The published literature regarding the limitations and potential benefits of these techniques, as of 2015, there seems to be a general consensus in the scientific community that vitrification is the better of the two methods. Most IVF centers nowadays have adopted vitrification as the standard method for cryopreserving eggs, but this is a good question to ask your clinic.

To start an egg freezing process, the physicians will order a fertility wellness check. The evaluation includes a blood test for Anti-Mullerian Hormone (AMH test) to predict how many eggs you have left and vaginal ultrasound known as antral follicle count (AFC test) to analyze the number of possible follicles that could grow. When women become an officially an “egg freezer” they are equipped with their own little safe-deposit box of DNA until family-building fits their timeline.

The concept of egg freezing can be misconstrued in the media or portrayed as desperate act of what baby-hungry women are doing, but after interviewing over 75 women who have electively undergone egg freezing it is remarkable how similar each journey of these women actually take. There is some natural fear or anxiety associated with pre-egg freezing people considering the technology, like assuming that the entire procedure only exists to frighten women and cause undue stress about their fertility and the time they “have left” to build their family, but after each women finished their freezing procedure not a single person regrets making the choice.

Curious about egg freezing? Want to learn more? Join our #EggClub community and hear what real-life current egg freezers are saying about cryopreservation. I encourage you to visit eggsperience.com website for your girlfriend’s guide and one-stop shop for all things egg freezing. Then don’t forget to listen to the Eggology Club podcast to hear the modern day journey to parenthood of people who have used fertility preservation options as Season 2 launches Spring 2018.

ABOUT VALERIE LANDIS

Valerie Landis has been working in women’s health field for the last decade. Her medical career experiences and passion for helping women merged when she founded her educational website eggsperience.com . She focuses on guiding women of any reproductive age through the complex and challenging paths of fertility decisions. Valerie compliments the Eggsperience website by hosting a fertility podcast called Eggology Club to change the conversation around cryopreservation and egg freezing. Valerie provides non-bias and fact-based information to empower women to feel inspired, brave, and act progressively to take control of their future families and protect their fertility. She speaks openly about her own personal egg freezing experience and family planning decisions along with highlighting a collection of first-hand accounts from other women’s fertility journeys.

Learn more and keep up with Valerie Landis ’s visit her social pages @valeriedlandis | @eggsperiences | @EggologyClub and websites eggsperience.com and EggologyClub .com.

Learn more about how about holistic health options can support egg quality including supplements , acupuncture , massage , nutrition , and yoga .

Supporting Milk Supply

Have you recently given birth and noticed that you are having issues with your supply of milk? Did you know acupuncture can help with insufficient lactation?

Image result for milk supply

Breast milk is the main food source for infants and breastfeeding has been shown to provide many benefits to both the mother and baby. Breastfeeding benefits the baby by increasing the baby’s immunity while decreasing the risk of respiratory tract infections and diarrhea, lowering the risk of asthma, food allergies, type 1 diabetes, and leukemia. Breastfeeding may also help with cognitive development and decrease the risk of obesity in adulthood. Breastfeeding also benefits the mother in a number of ways including better uterus shrinkage and less postpartum depression. Long term benefits that have been seen for mother’s that breastfeed are a decreased risk of breast cancer, cardiovascular disease, and rheumatoid arthritis.

While breastfeeding has many benefits to both mother and baby, there are many women that suffer from a lack of sufficient milk supply. Insufficient lactation usually occurs 2-6 weeks after birth. A decreased amount of milk supply can be caused for a number of reasons. Some examples are a difficult birth, excessive bleeding after birth, history of miscarriage, IVF treatments, multiple children, high levels of stress and tension, and age. The great news is that acupuncture can help increase milk supply. Acupuncture restores the normal breast milk production by nourishing and regenerating the body’s blood supply and fluids that are lost during the birthing process. Research conducted at the Hanzhong Shanxi Hospital demonstrates that specific acupuncture points significantly boosts lactation quantities. This study showed that women who had acupuncture successfully increased breast milk secretion from an average of 49.63 ml to 115.21 ml. In addition to the increased milk quantity, the lactating mothers receiving acupuncture had improvement in levels of prolactin (the hormone that stimulates milk production).

If you have any questions regarding how acupuncture can help with your breast milk supply or to schedule an appointment feel free to contact the office at 312.321.0004 or you can contact me directly at christina@pullingdownthemoon.com .

Christina is available in Chicago Wednesday mornings, Buffalo Grove Wednesday afternoons and Saturdays, then starting on May 22nd, she will be available in Highland Park on Tuesday and Thursday evenings.

Christina Livas L.Ac.

* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325417/

** http://www.healthcmi.com/Acupuncture-Continuing-Education-News/1773-acupuncture-boosts-breast-milk-production

** https://www.sciencedirect.com/science/article/pii/S0254627208600382

Finding Your Ground on Mother’s Day

By Cassie Harrison

Depending on where you are in motherhood journey, Mothers Day can raise a dichotomy of emotions. Those of us who find ourselves lost in thought on this day or for any of us who want to spend less time in our heads, finding a yoga practice that focuses on grounding your root chakra, muladhara, will take you out of your head and guide you to reconnect with the earth and find peace from within. When this chakra or energy center is open and flowing freely we feel connected to something greater than ourselves, more secure and well… grounded.

Now that spring finally feels like spring (thank you, Chicago weather!) you can take your practice outside and get down and grounded with the earth. Little else will ground you as fast as standing barefoot on the ground; no mat, no shoes, and a fresh pedicure. Do not despair if this is not an option, a quiet location inside will do just fine, but consider removing your mat, aka barrier between you and the earth. This practice need not be difficult, look for asanas that keep your feet or bum (it is right next to your root chakra after all!) secure on the ground.

Try the following – Sukasana (easy pose). Upavistha Konasana (wide angle seated forward bend). Tadasana (mountain). Virabradasana (warrior) I and II. Prasarita Padottanasana (wide angle forward bend). During your practice focus on the points that are contact with the ground, this will help you feel a deeper connection to it. Now breathe… Obvious right? Not really, our attachments to our devices or need to be in control tends to leave our minds tight from took much thinking. Finding your breath is the quickest way to send the all clear signal to the brain and the body will quickly follow suit. Try not to fly though your yoga practice and instead slow down and be mindful of each posture, holding each for several breaths; focusing on being calm and steady, soon you will begin to take on those qualities. Making this practice a daily practice will have long lasting effects.

I hope your feet land on the ground this Mother’s Day. Let us take care of you this holiday with special events just for you including a FREE yoga class in Chicago or virtual wine sip webinar. New yoga classes are also available!

Namaste.

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