• Pride and Community

    by Cassie Harrison, Yoga Team Leader RYT

    June is pride month and festivities are already underway in Chicago and its suburbs. We were lucky enough to have our own Pride parade near us in Buffalo Grove, IL. Regardless of how you identify, you will need support through your journey.  Finding community early in the process will help make it more manageable and maybe even enjoyable. What’s often forgotten, at least in the beginning and not until after one faces setbacks, is to take care of oneself. Often I get students in my Yoga for Fertility class who are yoga novices and come to me with an attitude of “well it can’t hurt to try yoga.” Darn right, you should’ve been here from the start! If you’re going to carry a baby, are you (or your partner) preparing your body to support a pregnancy? Whoever is involved in the process to create a family will need community/emotional support, nutrition, exercise, and self-care.  

    Community is priceless. I felt very alone during my fertility struggle and it wasn’t until I found a community that I realized how much I needed it. One’s path to parenthood is a personal journey, with or without problems. With problems, it just makes it harder to keep it personal and/or private. Schedules getting disrupted by always needing to go appointments, taking medications (that may or may not make one crazy), and add in the emotional roller coaster … well you get the idea. Go. Now. Find your community.

    Here are a few resources to get you started:

    Additionally, below are a few LGBQT+ resources available to those in the Chicago area:

    And what I thought was an nice article from a lesbian couple struggling with infertility:

    Enjoy some food and yoga tips today at:

    • Food is medicine, eat better. Period. EWG.org has a list of fruits and vegetables high in pesticides to stay away from, called the dirty dozen. They also test consumer products and rate them, most important to stay away from are endocrine disruptors. Start there to help decide when to go Organic and identify  products in your home that could hurt your fertility.

     

    • Hello Yoga. It’s both exercise and self care wrapped up in one beautiful package. Yoga connects the mind and body, a moving meditation. It supports the physical body by promoting hormonal balance, improving blood flow, and helping support tissue detoxification. Not to mention self-massage (drink plenty of water after a practice!). A few of my favorite yoga postures (that anyone can do, yes that includes you!).  These poses require focus, which settles the mind. Find a quiet space inside or out, and practice Eagle, Reclined Figure Four, Warrior (I, II, III) and Camel.

    Eagle 

    Reclined Figure Four 

    Warrior I 

    Camel 

    Have a great summer. Make time for yourself, the kind that fills your bucket! Find your community, eat well, and practice (key word here) yoga.

    Namaste. 

  • Massage for Men?

    By Meredith Nathan LMT

    When we discuss fertility massage, it’s often assumed this practice is designed only for women.  It’s true that the benefits for women are vast, but men shouldn’t feel left out! The male reproductive system completely mirrors the female reproductive system (in function if not in location).  The Fallopian tubes are comparable to the vas deferens, as both are systems of transportation in the body. The ovaries are comparable to the testes, both producing the carrier’s ‘seed’. The uterus and the penis both allow the safe passage of that ‘seed’.  And though the hormones dominating men and women are different, both can be negatively impacted by stress.

    Abdominal and sacral massage can positively impact circulation, lymphatic flow, and digestive congestion in both men and women.  Keeping in mind that restricted blood flow can impact nerve function (including the nerves of the reproductive organs), lymph movement helps the body’s systems of detoxification (and toxicity can impact sperm quality) and digestive stagnation can actually affect hormonal balance, the connection between massage and fertility for men becomes clear.  And since the sperm live for 60-70 days, receiving fertility massage while making positive lifestyle choices for several months is ideal!

    Lastly, who can argue with the benefits of a stress-reducing massage during a highly stressful time?  Lowering cortisol levels, the stress hormone, can boost libido, increase energy, and help promote hormone balance.  And perhaps most importantly, it can increase your sense of well-being during an often tense and emotional time. Our culture doesn’t often celebrate or create space for men’s emotions, or their need for self-care…but during a fertility journey, both are vital to creating the endurance that will go the distance.

    Try a Fertility Enhancing Boost today!

  • Staying Hydrated this Summer

    By Margaret Eich, MS, RDN

    We all know the importance of staying hydrated, but some of struggle more than others with this task. In the summer, it’s much easier to become dehydrated as we spend more time outside in the sun and heat. The Institute of Medicine recommends 91 oz (2.7 liters) fluids daily, and this requirement goes up to 100 oz (3 liters) during pregnancy. Of course, there are some variations in fluid needs based on body size with smaller bodies needing less fluid than larger bodies. These fluid requirements may seem high, but they include fluids from beverages and from food. About 80% of our fluid intake comes from beverages, so that means you should aim for about 72 oz fluid beverage when not pregnant and about 80 oz while pregnant. Monitoring the color of your urine and aiming for pale yellow urine is a good way to ensure you’re staying hydrated.  During the summer heat, we need to replace the fluids lost through sweating, so this further increases fluid needs.

    While trying to conceive or pregnant, our choices of fluids become somewhat more limited, as it’s best to avoid alcohol and caffeine. Of course, water is always a great choice, but understandably sometimes we want other options. Try these tips to stay hydrated this summer:

    • Focus on naturally caffeine-free beverages like water or water infused with fresh mint, cucumber, or fresh fruit.
    • Unsweetened coconut water is a great source of electrolytes and can be helpful for making mocktails.
    • Eat more soups and fresh fruits and vegetables, which naturally provide water.
    • As a substitute for alcohol, try drinking club soda or sparkling water with a splash of 100% fruit juice and a lemon or lime slice.
    • Instead of coffee or caffeinated tea, try unsweetened non-dairy milk like almond milk or flax milk with a little vanilla and/or cinnamon and/or cocoa powder. Add a teaspoon of honey or maple syrup for a little bit of sweetness.
    • Peppermint and ginger tea (and our ARTeas in-center!) are safe herbal tea choices for trying to conceive and during pregnancy.  Drink them hot or iced.
    • If you have trouble drinking enough fluids, try using a straw and take small sips throughout the day.
    • If you’re having trouble getting in enough fluids, it can also be helpful to track your fluid intake with an app, or simply by using a water bottle of known size. For example, if you have a 16 oz water bottle, if you drink 4.5 water bottles, then you’ll meet your 72 oz from beverages.
    • It can also be helpful to divide the day into 2 sections. For example, try getting in half of your water needs before 2 pm. If you haven’t met your first half of the day goal by 1:30 pm, it’s time to drink up. This can help you be more consistent with spreading your fluids out throughout the day.

    Book a Nutrition Consultation to learn more!  Try a Passport this summer and save!