• 30 Nutrition Tips for PCOS Awareness Month

    By Margaret Eich MS, RD

    Have your vitamin D tested. Women with PCOS are often vitamin D deficient, and correcting the deficiency may help restore more frequent menstrual cycles and promote improved blood sugar regulation.

    Eat low mercury fish like wild salmon, tilapia, and sardines. These fish contain omega-3 fatty acids that may help reduce the inflammation associated with PCOS.

    Cut out all sugar-sweetened drinks like soda, sweetened teas, and sports drinks. These beverages can lead to insulin resistance, which only exacerbates the symptoms of PCOS. Instead, drink water with lemon or cucumber slices, or sparkling water with a splash of 100% fruit juice

    Avoid artificial sweeteners. They usually serve only to exacerbate sugar cravings and may contribute to issues with blood sugar regulation

    Make sure to eat a protein source at all your meals and snacks to help keep you full and satisfied and promote good blood sugar regulation. Moderate protein diets have been associated with better IVF success rates too! Protein sources include meat, fish, eggs, beans, nuts and seeds, or (limited) dairy.

    Eat only full-fat dairy instead of low-fat or non-fat. In the Nurse’s Health Study, intake of full-fat dairy, as opposed to reduced or non-fat dairy, was associated with lower risk of ovulatory infertility.

    Eat cruciferous vegetables daily, as they are great for estrogen-dominant conditions like PCOS. Cruciferous vegetables include broccoli, cabbage, kale, collard greens, and arugula.

    Avoid refined grains like white breads, pasta, cookies, cereals and crackers. They have no nutritional value. Instead eat whole grains like Ezekiel bread, brown or wild rice, quinoa, and millet.

    Take a fish oil supplement. Since it’s important to limit fish due to its mercury content, taking a fish oil supplement that has been purified to remove mercury is a great way to make sure you’re getting plenty of omega-3 fatty acids to help reduce the inflammation associated with PCOS.

    Lose the sugar! High blood sugar may be damaging to egg quality and promote inflammation in the body, besides the fact that it’s empty calories. Cutting back on the sugar is also an essential strategy if you’re trying to lose weight.

    Avoid corn, soybean, and cottonseed oils that are rich in inflammatory omega-6 rich fatty acids. These oils are often found in crackers, cookies, salad dressings, and pasta sauces.

    Eat vitamin D-rich foods like low mercury fish (salmon, tilapia, haddock, sardines) and egg yolks and get some sunshine.

    Eat fermented foods, which can help promote healthy digestion and balanced gut bacteria.

    Avoid foods with “soy protein isolate” and “texturized vegetable protein,” as they contain high levels of phytoestrogens that may be detrimental to fertility. You find these in meat replacement products, many protein bars, and in high protein cold cereals.

    Eat organic whenever possible, especially meat and dairy.

    Work towards a healthy weight. Whether you are overweight or underweight, a healthy weight is an important way to help improve your chances of conception and a healthy pregnancy.

    Eat berries. Berries are rich in antioxidants that may help reduce inflammation and prevent free radical damage to eggs.

    Eat healthy fats – dry roasted or raw nuts and seeds, avocados, low mercury fish, and olive oil.

    Learn the Dirty Dozen and Clean Fifteen. Check out the Environmental Working Group’s website to learn more. The Dirty Dozen are the top 12 fruits and vegetables with the highest levels of pesticide residues. These are the items to buy organic. The Clean 15 have the lowest pesticide residues so buying conventional versions is a good money-saving option.

    Avoid Bisphenol A (BPA) by using a BPA-free water bottle and limiting your intake of canned foods. Higher BPA levels in the body have been linked to PCOS.

    Try myo-inositol. This vitamin-like supplement may reduce insulin and testosterone levels and may promote ovulation in women with PCOS!

    Try cutting out gluten, especially if you have any digestive issues like diarrhea, constipation, or frequent bloating. If you have poor digestion, you likely are not absorbing nutrients from your food well.

    Support good digestion with probiotics, fiber from fruits and vegetables, and plenty of fluids. Limit refined grains and sugars.

    Eat beans and lentils. These nutritional powerhouses are great for PCOS as they are loaded with protein, fiber, iron, folate, and calcium – all very beneficial nutrients when trying to conceive.

    Avoid trans fats, which are a component of hydrogenated oils. Don’t buy any foods with “hydrogenated oil” in the ingredient list as these unhealthy fats may increase inflammation and are linked to decreased fertility.

    Take a prenatal vitamin that contains all of your B-vitamins. B-vitamins are vital to the ovulation process and especially important for women with PCOS. If you aren’t eating a balanced diet, you may not be getting enough of these important vitamins like thiamin, riboflavin, folic acid, B6 and B12 among others.

    Eat low glycemic carbohydrates. Low glycemic carbs keep your blood sugar steadier and provide more sustained energy throughout the day. Blood sugar balance can help keep insulin levels lower, which is important because higher insulin levels seem to be a driving force in PCOS.

    Eat foods with folate. You should definitely be taking a folic acid supplement while trying to conceive, but eating foods with folate is also beneficial. Include leafy green vegetables, beans, lentils, green peas, strawberries, and avocados.

    Eat slowly and mindfully. These practices can enhance digestion and absorption of nutrients and satisfaction with eating and prevent overeating and digestive issues like gas and bloating.

    Get plenty of antioxidants in your diet, especially if you’re doing ART. One study suggests that IVF increases free radicals, but increasing your intake of antioxidant vitamins and minerals was able to neutralize the free radicals. Think lots of different colored fruits and vegetables!

    Want to learn more? Schedule a nutrition consult today!

  • Car and Fertility Maintenance: A Metaphor

    By Cassie Harrison RYT RPYT

    Most of us have a car (or something similar) to take care of. With that responsibility comes maintenance and care. We do this to ensure our car is reliable and available for use.  Yet it might still break down. That dreadful red engine light comes on and flashes its ugly light annoyingly in our face. Our heads fall back against the seat and maybe like me, you’ve thought “Why? I don’t have time for this! I just took my car in, everything was fine!”  We do everything right and yet, it doesn’t run as expected. Car maintenance is akin to our fertility journey. We maintain and care for our bodies by eating right, exercising, lowering stressors, following doctors’ orders, and taking vitamins, just to name a few. Yet our bodies don’t perform as expected. So instead of getting that red warning light, we get negative pregnancy tests. While we don’t have control over the results of our maintenance, we do have control over our reaction to the “news”.  You might not be ready to consider Plan B, but be aware of your attachment to the results of Plan A. We keep maintaining, expecting different results, yet we get more of the same. F@@k! This isn’t what was supposed to happen. We are so tied to “Plan A”, that we can’t or are not ready to consider other options. Instead of holding so tightly to Plan A, can we open ourselves to Plan B? With the ultimate goal of becoming parents, regardless of how we get there.

    If you always looked at your car as broken and unreliable, it’s not a stretch to say you might think of it negatively. Possibly referring to it as “Old Unreliable” or “That Car.” In time you might grow to resent it. The same goes for our fertility and our body. We can choose to go through this journey broken and sad, coloring our fertility black or instead we go through it hopeful and optimistic. Which would you rather choose? Unlike the car we are not broken, yet it feels like it.  The next time you get unexpected fertility news, take a deep breath and step off the emotional roller coaster. That isn’t to say not to have your emotion, by all means have it, but then step back and decide how to move forward. It’s when we get off the emotional roller coaster that we can reassert control of the process. One way we can reassert this control is through breath-work, yoga, and mediation. Add these to your treatment plan today!

  • How PDtM’s Online YFF Works

    By Beth Heller MS RYT, co-founder of Pulling Down the Moon and Online YFF instructor

    Much more than a typical yoga class, this six-week Yoga for Fertility program, created by Pulling Down the Moon, helps students develop skills to manage the stress and anxiety of fertility treatment, as well as learn a yoga posture practice that promotes blood flow, supports hormonal balance through stress reduction and calms and relaxes the nervous system.  Two separate clinical studies have shown this study to reduce fertility patients’ anxiety by more than 20% over the course of six weeks, for both online and in-person groups!   We are also following our study groups to see whether yoga has impact on conception rates.

    Unlike heated, vigorous vinyasa and power yoga classes, Yoga for Fertility is safe during medicated fertility treatment.  Click here to register for class starting 9/23!

    Online Class Format

    Our online class uses a webinar format to replicate the group interaction and discussion portion of the class and uses Pulling Down the Moon’s Fully Fertile Yoga Companion videos to direct your individual home practice.  In addition, participants are provided with links to different practices, including our Moon Salutes, Hip and Heart Opening, Hormonal Regulation/Digestion Practice and Mood Elevating Practice.  The goal is practice 3-4 times per week on their own.

    While you may initially shy away from the discussion part of the class, it may be this point of connection (which in yoga we call sangha) that creates the greatest shift in our body and mind.  Research suggests that women have an additional defense against stressors, called the “tend and befriend” response.  What this means is that in addition to the fight, flight or response to stress, women who seek out female companionship during times of stress may activate another defense against stress that helps to physically induce relaxation.

    Why Yoga for Fertility?  

    *Yoga balances the nervous system. Unlike intense, high impact cardiovascular exercise, which places considerable strain on the body, yoga uses deep breathing, mindful movement and unique stretches to stimulate the body’s relaxation response.

    *Yoga massages and stimulates our internal organs, promoting blood flow and oxygenation. Unlike exercises like weight lifting, cycling and running, which direct blood into the large skeletal muscles and are largely two-dimensional, yoga uses subtle multi-dimensional movements like twists and folds, inversions and backbends. This gentle action stretches and massages internal tissues and organs, promoting not only blood flow but the movement of lymph.

    *Yoga trains your “letting go muscles.” Women in the thick of their fertility need tools to manage stress and anxiety in the here and now. Learning to hold a challenging standing pose or sensation-filled stretch, while staying calm and breathing deeply, is rehearsal for staying calm in stressful life situations.

    *Yoga for Fertility classes create “sangha,” the yoga word for a like-minded and supportive community. Everyone on the fertility journey needs a positive environment and a place they can go to feel safe and understood. Struggling to conceive can turn a woman’s social network upside down. With girlfriends on the mommy-track, family get-togethers feeling like minefields, and ordinary interactions can become excruciatingly painful, our Yoga for Fertility class creates a safe haven – and most women don’t realize how much they needed one until they join a group!

    Try Online YFF and another service to save in September with the You Pick Two promotion!  Call us if you have any questions about this class, promotion, or scheduling at: 312-321-0004 today!

     

RECENT POSTS

categories

Archives

2018

2017

2016

2015

2014

2013

2012

2011

2010