• Endometriosis Awareness Month: Decreasing Endometriosis Symptoms

    Diana Zic, RPYT, CHC

    I am extremely empathetic to those women with endometriosis as I used to suffer from pelvic pain, heavy menstrual flow, and at times vomiting and constipation dating back to the age of 12. Although I haven’t been diagnosed with the disease, I’m pretty sure the rupture of my appendix when I was in 3rd grade paved the way for my discomfort around my menstrual cycle.

    For those reading this and are unsure of what endometriosis is exactly, according to Mayo Clinic, “it is often a painful disorder in which tissue that normally lines the inside of your uterus – the endometrium – grows outside your uterus. Often times it spreads to the Fallopian tubes, ovaries and the ligaments that hold the organs in place which may cause trouble when trying to conceive and cause pain.

    Many women do not realize that they have it until they are trying to conceive. As it’s hard to diagnose without laparoscopic surgery  (which I’ve done and it’s not the greatest experience as you can imagine) though it can help clean up scar tissue temporarily which can relieve discomfort and offer a window to try to conceive, but it’s likely to come back if the root cause isn’t found.

    Also, I believe because so many women are suffering from pelvic pain and PMS symptoms it’s become seen as a cliché to have these symptoms so they are brushed off as “normal”.

    The symptoms of endometriosis are typically associated with the menstrual cycle and unique to each woman and may include: Pain during sex, extreme cramps that don’t go away with anti-inflammatory support or that impede daily life, bowel and urinary disorders, periods that last longer than seven days, heavy cycle (changing pad or tampon every hour) and nausea or vomiting. YUCK!

    Good news! There are ways to decrease symptoms in a non-invasive way FIRST!

    • Be mindful. Start to track your symptoms daily: mood, stress levels, diet and exercise to see if there’s a pattern to your pain.
    • Try an elimination diet. Certain foods may be triggering inflammation in your body. Read about some recommendations here from our nutrition team.
    • Balancing your hormones. High levels of estrogen is connected to endometriosis. Studies show when estrogen is dominant over progesterone, or progesterone is too low, it can set a woman up for pelvic pain. Yoga can ease menstrual pain, improve fertility, and aid in hormonal balance.
    • Seek out a pelvic physical therapist with expertise in women’s health and a massage therapist specializing in fertility. This can alleviate pain, symptoms, and aid in hormone balance.

    Do you have or think you have endometriosis and are trying to conceive? Do you want support to help guide you to the root cause of your pain and heal your body?  Join Diana for Yoga for Fertility starting March 6th in Chicago at Pulling Down the Moon or learn about our March fertility health coaching special with Diana at: 312-321-0004 today!

    Be well,

    Diana

  • Tips for Spring Restoration

    By Cathy McCauley, LMT

    Spring arrives this month, and with it, more cold days (perhaps even snow)!  But March also brings the promise of new life. I love this time of year. The ground starts to smell fresh and ripe. Small green buds begin to swell from the earth reaching up, up, up. Birds chatter in the trees. The sun stays in the sky a little longer each day. After a long, cold winter of hibernation, spring restores nature’s beauty.

    Spring inspires us to restore ourselves, too and these self-care techniques will lead you to restoration of mind, body and spirit.  

    Hydrate. Drink a glass or two of water first thing in the morning. Keeping yourself hydrated helps boost your mood, improves brain power and protects you against disease.

    Make a gratitude list. Spending just a few minutes a day writing down what you are grateful for can dramatically shift your day. The more gratitude you have, the more open to abundance you become.

    Breathe. Set aside a few minutes each day to practice breathing. There are so many benefits! Among them, diaphragmatic breathing alleviates stress, reduces pain, strengthens internal muscles and moves blood to organs and tissues. If you’re not sure how to get started, schedule an Open the Breath (™) massage to receive some hands-on breath work coaching.

    Stretch. Five to 10 minutes of stretching in the morning increases energy levels, enhances circulation, reduces injury and centers your mind. Even better is a regular yoga practice. Pulling Down the Moon’s yoga classes can give you a jump start!

    Eliminate something from your diet that isn’t serving you. Instead of overhauling your entire diet, start by taking out one food that doesn’t nourish your body. Replace it with a different item that supports your desire for restoration. Learn even more by working with a nutritionist!

    Do you have ideas on how to restore yourself or tips for others? Please share them! I look forward to seeing you in the center. Many wishes for a beautiful spring!

    – Cathy

    Cathy is available for Fertility Enhancing, Therapeutic, Prenatal, and Postpartum Massage services at our Highland Park and Buffalo Grove offices!  Schedule with her at: 312-321-0004 today!

  • Can Acupuncture Help Treat My Endometriosis?

    Endometriosis is a condition in which the endometrial tissue that normally makes up the uterine lining, is displaced and found outside the uterus. This can present with an array of symptoms which includes painful periods, ovarian cysts, heavy periods, spotting before the period, and/or even infertility. Acupuncture and Chinese medicine can be very effective in treating it.
    According to traditional Chinese medicine (TCM) endometriosis is a condition that is termed as “blood stagnation”, and your acupuncture practitioner will determine the cause of it after your initial consultation. It can arise from the body’s inability to properly absorb the old stuck blood that is lingering in body. There are a myriad of acupuncture points and herbs which help break up this stagnant blood as well as strengthen the body so that it can deal effectively with the problem. The general recommendation is to come in for weekly acupuncture for at least 3 menstrual cycles. Herbs help accent the acupuncture’s therapeutic effect and treat on another level. The most notable changes that are observed, is a reduction or elimination of painful periods, regulate cycles so that there is no spotting before the onset of the period, shrink ovarian cysts, reduce the excessive flow of blood during the period, and helps increase the odds of pregnancy in those trying to conceive.
    In addition to acupuncture and herbs, it is highly recommended that the patient seek a nutrition consultation with us. In TCM we advise patients with endometriosis to have an anti-inflammatory diet, which means avoiding foods that are spicy, deep-fried, dairy, ice-cold foods/drinks, beef, grapefruits, raw foods, and do not over-eat. Include foods like dark leafy greens, chicken, pork, mint or jasmine tea, beets, seaweed, zucchini, asparagus, berries, apples, eat until you feel 80% full, to name a few helpful tips. Please feel free to email me with any questions in regards to acupuncture and the treatment of endometriosis at anna@pullingdownthemoon.com. I am available Tuesdays and Fridays at the Chicago location, but our office is open everyday of the week in the city for acupuncture appointments.  We have Acupuncture, Massage, Nutrition, Yoga available in Chicago, Highland Park, and Buffalo Grove.  Call us to learn more at: 312-321-0004 today!
    Anna Pyne LAc, MSOM, FABORM

  • Vitamin A: Are you getting the right amount?

    By Margaret Eich, MS, RDN

    Vitamin A is a fat-soluble vitamin that is essential for reproduction, vision, immune system function, and embryo and fetal development. There are two main types of vitamin A: preformed vitamin A known as retinoids, which are found in animal products, and are converted to retinoic acid, which regulates transcription of a number of genes. The second type of vitamin A is called carotenoids, which includes beta-carotene and hundreds of others. Only about 10% of carotenoids are capable of being converted to retinol and further to retinoic acid. Beta-carotene, alpha-carotene, and beta-cryptoxanthin are all capable of being converted to retinoic acid, though only small amounts are converted.

    Most women hear about vitamin A in terms of toxicity – that you shouldn’t take too much vitamin A prior to and during pregnancy, as it may cause birth defects, which is true. We recommend limiting the amount of preformed vitamin A from supplements to no more than 5000 IU (which is equivalent to 1500 mcg RAE). RAE stands for Retinol Activity Equivalents and is the standard way of expressing vitamin A requirements and amounts in food, as it accounts for the differential bioavailability of preformed vitamin A and carotenoids. Supplement labels usually use International Units (IU) to list vitamin A doses, which can sometimes make sorting out your vitamin A intake confusing! There is no limit for carotenoids like beta-carotene, as they haven’t been shown to be capable of causing vitamin A toxicity or birth defects. Some prenatal vitamins do contain preformed vitamin A, such as retinal palmitate, which is fine and maybe helpful if you struggle to meet your vitamin A needs, as long as the preformed vitamin A is less than 5000 IU. Make sure to check all of your supplements for vitamin A, as other combination formulas aside from your prenatal vitamin may contain vitamin A.

    The daily recommendation for vitamin A is 700 mcg RAE and increases to 770 mcg RAE in pregnancy. In the US, women are getting on average only 580 mcg per day – in other words, US women are not getting enough vitamin A. So while it’s important to make sure you’re not taking in excess vitamin A from supplements, it’s also important to make sure you’re getting enough vitamin A due to its essential role in reproduction, embryo development, and organ formation during fetal development.

    Your best sources of preformed vitamin A include liver, fish, dairy, kidneys, eggs, poultry skin, butter, and dark meat chicken. Your best (plant) sources of carotenoids include: sweet potato, pumpkin, carrots, cantaloupe, spinach, kale, collards, and butternut squash. Absorption and conversion of carotenoids to active vitamin A is variable based on the food it’s contained in, and an individual’s ability to digest and absorb it. Because of the variable in absorption, it makes sense to include a mix of preformed vitamin A and carotenoids to meet your vitamin A needs.

    Need some help sorting out your vitamin A intake. Book a nutrition consult today!

     

  • Nutrition Strategies for Endometriosis

    By Margaret Eich, MS, RDN

    March is Endometriosis Awareness Month, and today we’re sharing some nutrition tips to support endometriosis. If you have endometriosis, work with your doctor on an appropriate treatment plan, but try these lifestyle tips to help manage your endometriosis as well:

    The omega-3 fatty acids, EPA and DHA, have anti-inflammatory properties and thus may help reduce inflammation in endometriosis. Cold water fatty fish and fish oil supplements are the best sources. In addition, taking omega-3 fatty acids during pregnancy may help to prevent preterm labor and are important for baby’s developing brain and vision. Fish oil is great, but we shouldn’t forget about also eating seafood, which is very nutrient rich and supportive of fertility and a healthy pregnancy. It’s just important to focus on low mercury fish and limit to 12 oz per week. Some good choices include wild salmon, sardines, whitefish, herring, and oysters.

    Consider a trial of a gluten free diet. One study showed that a gluten free diet helped to reduce endometriosis pain. Gluten is in wheat, rye, and barley and relatives of wheat like spelt and kamut. Instead substitute naturally gluten free grains and starches like quinoa, sweet potatoes, potatoes, butternut/acorn squash, brown rice, and legumes.

    Maximize your fruit and vegetable intake. This one is a no-brainer, as high fruit and vegetable is associated with better overall health and reduction in risk for many chronic diseases. Aim to include vegetables with both lunch and dinner and breakfast when possible. Include fruit to satisfy sweet cravings after meals or paired with protein at snacks.

    Want to learn more?  Schedule with a nutritionist today!

    Sources:

    1. Halpern G, et al. Nutritional aspects related to endometriosis. Rev Assoc Med Bras. 2015; 61(6): 519-23.
    2. Marziali M, et al. Gluten-free diet: a new strategy for management of painful endometriosis related symptoms? Minerva Chir. 2012;67(6): 499-504.

     

  • Couples Guide to Holistic Health

    by Elizabeth DeAvilla RD

    While becoming parents as a couple takes two, preparing your bodies is definitely an experience that takes both teamwork as well as some independent actions.

    Know that everyone has different needs

    We all know that men and women have different needs, that’s a given, and we also know that reasons of infertility can be very different as well, I mean, our bodies are built differently, thankfully! Let’s say that we need to increase or decrease a certain hormone, well, in our partner’s case it may be the same story, but with a whole different food group! Being able to understand where certain problems lie, could lead to very different solutions. While there are definitely foods and supplements that work wonders for both, no matter the gender, just know that what one partner is following for treatment may not be applicable, or even supportive of the others.

    Exercise together

    I used to hate running with my husband, he was so competitive, and I found myself trying to race him all the time. I bit the bullet and finally let him in on how I was feeling and he had a great response, “Oh, I thought that was your pace!” It was something that we had never talked about, and never set that game plan. Now we’re able to go out, set a good, (tolerable!) pace and have an enjoyable time. We are able to act as a cheerleader, as well as give accountability when that couch looks oh so tempting as well!

    Be that Cheerleader

    We all could use that high five every once in a while, and who better to give it than the one working towards the same goal? In fertility journeys there are many hurdles, as well as small successes when you look for them. Following treatment plans, taking our supplements/medications, completing medical/therapy appointments, procedures, positive results for one/both partners are all great ways to celebrate when you can!

    Want to learn more about how nutrition can help you and/or your partner?  Schedule a nutrition consultation today! Save in February with our $99 Wild Card special for an initial nutrition consultation!

    Questions?  Call us at: 312-321-0004.  Elizabeth is available on T/R evenings in Chicago and alternating weekend days including Highland Park.  She is available for phone consults as well for your convenience.

    .  

  • ❤️ Take Care of Your Heart with TCM ❤️

    by Christine Davis, Acupuncture Director LAc MSOM Dipl OM

    February is American Heart Awareness Month. In western/traditional medicine, the heart is obviously a very important organ! If you have concerns about your heart, see your doctor!

    In Traditional Chinese Medicine (TCM), the Heart is the most precious of all the organs. It is considered the Emperor/Ruler of the body and all other organs contribute energy to make sure that it can function as best as possible. The Heart is responsible for circulation of blood, but also stores the Shen (Spirit) which generates qi (pronounced “chee”) and is the root of life. The Heart is associated with the element of fire (remember in the English Patient when Hana reads “The heart is an organ of fire?” It’s true!), it’s flavor is bitter, it’s direction is South, it’s emotion is joy, it’s season is Summer, and it’s color is red.

    Your acupuncturist is excellent at seeing how the Heart (in TCM physiology) is functioning. Changes in color, texture or coating on the tip of the tongue tell us about Heart health. The pulse that is felt on the left wrist right at the crease is the Heart pulse. It should be not too weak and not too strong, not too fast and not too slow. Like Goldilocks, the Middle Path is the way to health.

    Here are some ways to keep your heart healthy:

    1. Laugh often. The Heart in TCM is associated with the emotion of joy. While too much joy (mania) can injure the heart, it is usually a great idea to laugh and smile as much as possible. Try Laughter Yoga – it’s a way to “fake it ‘til you feel it” to bring back joy to the moment.
    2. Place your hands over your heart and feel it beat. Say “thank you” to your heart and express gratitude toward yourself. It will feel silly at first, but the more you do it, the more you will see how powerful loving yourself can be.
    3. Daydream! Allowing your mind to wander at bedtime or other quiet moments can clear the spirit and heart of emotional & mental junk that can clutter your mind and muddle your ability to manifest your desires.
    4. Take long walks. This is good exercise which is great for your heart and clears the mind. Try clasping your hands at your low back as you walk to open the chest/heart area to the energy around you and brings the tips of the fingers, an area associated with the heart, together.
    5. Break a sweat! Getting your heart rate up (check with your doctor before starting a new routine) is the best way to keep your heart strong.
    6. Reduce sugar intake. Sugar has been strongly associated with increased rates of obesity, heart disease, diabetes, and other major health concerns.
    7. In an emergency situation involving the heart, while you are waiting for help to arrive, try opening and closing your hands making sure your fingers completely curl in and touch your palms. Open and close for at least 5 minutes or as long as possible.

    Want to learn more?  Try Acupuncture today!  Christine is available in our Highland Park Office on Mondays, Wednesdays, Fridays, and Saturdays.

  • Sexy Sex

    by Cassie Harrison RYT RYPT

    February. Romance is in the air…or is it? Students in my Yoga for Fertility class audibly groan at the mere mention of sex. Especially if I suggest they have more of it. I get it. When trying to conceive, more often than not, sex becomes a chore. A root canal, really anything, is preferred over seeking passion in the bedroom. Mind you, this suggestion isn’t just about sex, it’s more than that. It’s about regaining an intimate connection with each other. Reminding each other that we are not just pawns in the bedroom, but two people (who are both struggling and who need each other more than ever) to regain trust, love, and compassion. Join me on on a journey to find more quality time in the bedroom.

            Let’s go down that rabbit hole to open your minds to the thought of sex. The folks over at SexLoveYoga said “We don’t leave room in our mind for sex. It’s filled with other thoughts, but none devoted to sex, not sexy sex anyway.” This begs the question, what kind of thought comes to mind when you think about sex with your partner? Wait, am I being presumptive? Have you even thought about it, that is, outside the window of time to reproduce? Let’s start there. Now that you thought about it, what came to mind? Still having trouble, maybe this webinar, Sex Kitten from Tami Quinn, Co-Founder of Pulling Down the Moon, and Dr Shameless of Vibrant will help remind you what sexy sex is, and no it’s not what you’ve been doing!    

            Now that you’re thinking about sexy sex again, let’s tap into desire. It’s there, but it’s buried under all the other stuff that’s entered your life recently. Doctor appointments, medications, shots, ultrasounds, you have literally placed your sex life in a petri dish, not sexy! In order to get back on each other, what I mean is, no I meant that! Desire will not happen on it’s own, you must create it. Kissing. Touching. Snuggling. Spooning (my personal favorite).  Effort will need to be made by both of you to receive the other. It’s easy to take each others role for granted during the fertility process. If your sex talk resembles “It’s time, hurry get in here, now perform!” Add pressure to that and then…nothing, mood killed by pressure, followed by disappointment, because it feels like an opportunity missed. This doesn’t have to be your story. Repeat, this doesn’t have to be your story. Hold each other, then write or name out loud a sexy sex bucket list. Should that fail to get your desire flowing, there’s always partner yoga. You can do it anytime, anywhere according to https://www.badyogi.com/.

    Conceiving, sex and love making, what do these three have in common? Intimacy! According to Google, sex is an intimate act (convenient!). You can also show intimacy through closeness, rapport, and companionship just to name a few. These literal textbook definitions form the foundation of your relationship, deep stuff… my point is you might not be ready to have sexy sex, but by opening yourself to intimacy, the kind that starts by touching in the kitchen, a kiss before running out the door, and sharing your feelings (open book is my philosophy!). This just might allow for a deeper connection between you and your partner, something I imagine is needed now more than ever.

            If you can do anything for each other this Valentines day, more important than giving a box of chocolates (I can’t believe I said that…) is giving your time to each other. Try a free couples massage, acupuncture, essential oil, and aphrodisiac snack included Date Night event at Pulling Down the Moon! Try this fertility-friendly Dinner for Two at home! In all seriousness, remember to make time for each other, give each other a break (you are a team after all) and get back to your sexual roots and reconnect. Start, by thinking about sex again…now make it sexier.

    *Visit Cassie in Buffalo Grove on Feb 28th at 6pm for the FREE “Yoga for Fertility Intro Workshop“! Learn breathing and relaxation techniques featuring Q&A with Dr Alison K Rodgers of Fertility Centers of Illinois!

    1 http://sexloveyoga.com/blog

    http://www.badyogi.com/blog/3-reasons-try-partner-yoga/

  • Guest Blog: Keeping the ‘Tingle’ Alive While Trying to Conceive

    by Alison Lautz, LCSW, CYT

    Hi all! Happy February aka the ‘Love Month’ or for all my friends living in Chicago the ‘Get me the Heck Out of this Frozen Tundra Month’. I come to you not as a fellow fertility patient, but as a therapist, yoga teacher, support, and girlfriend.

    It’s no secret that trying to conceive can take a real toll on your sex life and relationship. Struggling to have a baby when you want one can transform sex from a fun and pleasurable activity to just another task within our very busy lives. Mix in the complex emotions that infertility can cause for both partners, and it’s not a shock that many find their relationship adversely affected by the feat of getting pregnant. The co-founder and owner of Pulling Down the Moon, Beth Heller, once told me “A strong partnership can survive even the most difficult of fertility journeys”. Please take a moment to think about what that means to you. Then take some more time to think about some of the moments when you have felt stress or tension build with your partner during your journey to conception.  

    The stellar news is that you don’t have to let infertility destroy your sex life or negatively impact your relationship. You can keep your relationship strong, no matter what the outcome of your infertility treatments are, by putting your love and friendship before anything else. Don’t neglect the spark or butterfly feelings that you’ve always had in your relationship, that ‘tingle’ that made you want to commit yourselves to only each other. Keep having sex just for fun, respect your partner’s privacy, and look for other ways to cultivate intimacy and fun between the two of you.

    • Keep the Fun in Sex

    Many couples who are trying to conceive get so wrapped up in the baby-making logistics of sex (ovulation strips, basal body temperature, supplement regimen, fertility friendly positions) that they don’t remember that they actually used to enjoy sex before they decided to try for a baby. Even if you’ve been trying unsuccessfully to have a baby for years, you should still have sex just for fun. Make a clear distinction between sex that you’re having for procreative purposes and recreational lovemaking.  Reserve specific positions for procreative sex, or only have procreative sex when you’re fertile. Spice things up by having recreational love making in other rooms in the house and leave the procreative sex for the bedroom

    • Respect Your Partner’s Privacy

    When you’re experiencing any major life struggle like infertility, it’s healthy and normal to want to vent with your friends, co workers, and family. Please proceed with caution as sharing with your personal support networks could lead you to divulge aspects of your sex life or relationship that your partner wants to keep private. First of all, talk to your partner before you talk to your friends or loved ones. Ascertain whether your partner is uncomfortable with the thought of others knowing the details of your fertility struggles. You should still be able to talk about your frustration, sadness, guilt or other feelings about infertility, without divulging private details that could potentially embarrass your partner.

    • Put Your Relationship First

    Whether or not your fertility treatments are successful, you and your partner still want to stay married and happy, right? That won’t happen if you don’t put the relationship first. Of course, becoming parents is important, too, but you should make nurturing your relationship the main priority throughout the course of your infertility treatments. Continue to bond over trying new things together, taking trips (but avoiding the Zika), cuddling, cooking together, or just a much needed date night (try the FREE Valentine’s Day Date Night at Pulling Down the Moon!) on a regular schedule.

    • Have some fun with something like a ‘Spontaneity Jar’

    What does this mean? Each partner lists ten fun, random, yet still attainable things that they enjoy on slips of paper. When you have a free hour, it’s one partner turn to draw out of the jar. These “activities” can be as simple as go on a neighborhood walk for a glass of wine (I will be hosting a yoga & wine night March 7th!) or ice cream, massage each other (here is a how-to couples massage video!), watch a stand-up comedian on Netflix, or take a yoga class together. Or you can get really goofy, the possibilities are endless.

    • Self Care

     

    What does this mean to you? Please don’t    neglect your body and mind during your fertility journey. You may need time with your girlfriends, a hot bath, an hour of quiet reading, a ‘sick day’ from work, a massage or spa day, a regular yoga practice, a support group (Shine is great), or talk therapy with a therapist outside of your inner circle who can offer unbiased insight and support.

    Want to explore taking care of yourself with therapy or a regular yoga practice? Alison Lautz is a Licensed Clinical Social Worker and Certified Yoga Teacher (including Yoga for Fertility and private yoga at Pulling Down the Moon Chicago) in private practice in River North. Alison has over twelve years of experience working in healthcare settings in the areas of perinatal mood disorders, adjustment to parenthood, loss, grief, infertility, anxiety, depression, chronic illness, sexual assault, domestic violence, life transitions, and relationship shifts.  Here more from Alison on staying connected with your partner while TTC at this FREE Shine Together: In Person Meet-up with Shine Fertility at Pulling Down the Moon Chicago on Feb 12th! 

     

    Alison specializes in helping clients through life transitions, relationship shifts, depression, anxiety, chronic stress, and self esteem issues. She has a passion for working with women experiencing perinatal mood disorders, infertility, high risk pregnancy, perinatal loss, and adjustment to motherhood. Prior to starting her own practice in Chicago’s River North neighborhood, Alison worked for many years with pregnant and postpartum women at Northwestern Medicine’s Prentice Women’s Hospital.

    Alison uses her warm personality, training, and experience to help clients find peace and success. This allows them to become the best version of themselves. She uses a client centered approach combined with a variety of therapeutic techniques including Cognitive Behavioral Therapy, Motivational Interviewing, Mindfulness, and Strengths Based Therapy. She strives to create a comfortable space which allows for individualized growth and change.

    Alison is a Psychotherapist, a Licensed Clinical Social Worker, an Accredited Case Manager, and a Registered Yoga Teacher. Alison obtained her Bachelors of Arts from University of Iowa followed by her Masters in Healthcare Focused Social Work from University of Illinois at Chicago. Please reach out to learn more about how Alison can help support you on your journey to parenthood.

     

    Office:

    222 W Ontario Street Ste. 310

    815-341-9244 (call or text)

    info@alisonlautz.com

    www.alisonlautz.com