• It’s Time for a Prana Party

    By Alece Demaray, RYT500 + CPYT

    I have a question and I want you to be honest (and not judge yourself for your answer)!  How do you feel at the end of the week? Do you feel exhilarated …exhausted…fulfilled…or like you could dive into a large pizza?  Forget about a week, what about in a day? Does the day leave you feeling happy and whole OR empty and broken (or somewhere in between)?

    Life has a pace to keep up with.  There are appointments to make, deadlines to meet and challenges to tackle.  The constant hustle can drain you of your vigor. The fertility journey can be especially depleting.  The stress can rob you of joy and the worry can overwhelm your sense of peace. Prolonged imbalance of your energy can lead to anxiety, depression, physical pain and even sickness.  Not ideal for anyone, especially those trying to conceive. 

    Unfortunately, it is not possible to completely eliminate stress from our lives.  That would be unnatural and out of balance. It is possible, however, to COUNTER the drain of energy OUT with replenishing energy IN.

    In demanding times, it’s easy to forget that you are in the driver’s seat of your life.  You control the speed and can pump the brakes as needed.  You have the personal power to enhance your vibration in the world and boost your PRANA.  Prana is a Sanskrit word that means your vital energy, a.k.a. your gas in the tank, the strength of your blood flow, the fullness of your breath, your will to thrive!  In Traditional Chinese Medicine, prana is the same concept as “chi” or “qi”.  

    Prana is ESPECIALLY important when on the path to conception.  Not only do you need enough energy to sustain yourself, but you also need enough energy to grow a human!  So how can you boost your prana?

    We gain prana by doing things that nourish us, both physically and spiritually.  For me, that means eating vegetables and lean proteins, to stabilize my blood sugar.  It means going to the lake to be by water, so I feel more balanced. It means taking a bath on a Thursday night with my favorite essential oil and meditating in the morning, before the activity of the day picks up.

    What boosts my prana is not necessarily what will enhance yours, as we are all unique individuals.  Here are some ideas that could help to nurture your vital essence. Which resonate with you? 

    • Being in nature
    • Eating well – lots of vitamin rich food
    • Moderate exercise that leaves you energized – NOT depleted
      • YOGA is WONDERFUL 😊
    • Deep Breathing
    • Journaling
    • A cup of tea with a good friend (grab a FREE cup of a caffeine-free blend for your journey while at our center!) 
    • A cup of tea by yourself 
    • Listening to music that soothes you
    • Taking a rest
    • Getting good sleep
    • Treat yourself to a massage
    • Meditating
    • ANYTHING THAT MAKES YOU FEEL MORE WHOLE, REFILLED AND REPLENISHED WITH YOU.

    You can call it Self Care, you can call it a Prana Party…  they are the same wonderful thing: Taking time to slow down and take care of YOU.  Build your energy reserves so you are capable, creative and authentically you – radiating out in the world, with a sense of balance and ease.

    If you are inspired by this concept of Prana and harnessing it to support your fertility journey, inquire about the next Yoga for Fertility series at Pulling Down The Moon!

    • Try a FREE Yoga for Fertility class in Chicago or Highland Park on Monday, October 21st at 7pm!
    • Interested in joining the series?  New sessions are starting: Thursday, October 10th at 6pm for Online Yoga for Fertility; in Chicago on Saturday, October 12th at 12:15pm and Wednesday, October 30th at 7pm (with me)!  For Highland Park, the new session will start on Monday, October 28th at 7pm!

     

  • Myo-inositol and D-chiro-inositol for PCOS

    By Margaret Eich, MS, RDN

    In honor of PCOS Awareness Month, we’re sharing some of our best tips for managing PCOS with diet, lifestyle, and supplements. We love working with clients with PCOS, because there is so much you can do by changing your habits to positively impact PCOS. A PCOS diagnosis is based on the Rotterdam criteria, which includes 1) irregular menstrual cycles with absent or irregular ovulation, 2) cysts on the ovaries, 3) elevated androgen levels. Two of these 3 characteristics must be present for a diagnosis of PCOS. 

    Another common characteristic of women with PCOS is insulin resistance with 60-75% of women with PCOS have insulin resistance regardless of body weight. When you have insulin resistance, your insulin isn’t working as effectively as it should to get glucose out of your blood and into the cells of your body to be used for energy. The pancreas compensates by pumping out more insulin. These elevated insulin levels seem to be at the root of the elevated androgen/testosterone levels commonly found in women with PCOS. Thus addressing the insulin resistance in PCOS may help lower insulin and testosterone levels and improve menstrual cycle regularity. You can read more about managing insulin resistance here.

    So this is where inositol comes in as a really helpful supplement. Inositol is a nutrient found in beans, grains, fruit, and nuts that research has shown to be beneficial for PCOS. There are 9 different forms of inositol, but two forms have been shown to be beneficial for PCOS. These are myo-inositol and D-chiro-inositol.  Myo-inositol in combination with D-chiro-inositol may help lower insulin and testosterone levels and increase menstrual cycle regularity in women with PCOS making it a very helpful tool in your PCOS management strategy. The body’s normal ratio of myo-inositol to D-chiro-inositol is 40:1, and a recent study has shown that this is the most effective ratio in supplemental form for restoring ovulation in PCOS. At Pulling Down the Moon, we carry Ovasitol, which contains the recommended 40:1 ratio of myo-inositol to D-chiro-inositol.

    Beyond PCOS, myo-inositol also may improve egg quality and may reduce risk for gestational diabetes when taken during pregnancy. Book a nutrition appointment today to further discuss ways to help manage your PCOS!

     

    Reference: Nordio M, Basciani S, Camajani E. The 40:1 myo-inositol/D-chiro-inositol plasma ratio is able to restore ovulation in PCOS: comparison to other ratios. Eur Rev Med Pharm Sci. 2019;23:5512-5521.

     

  • Finding Calm

    by Christine Davis, LAc MSOM

    With each passing year, things seem to get busier. More appointments, more work requirements, more life events, more things to do. Then there’s the well meaning family members and friends: why aren’t you pregnant yet? My friend tried This Thing and it worked for her, so you you should try it, too! Then there’s social media and the internet: EVERYONE seems to be happier and more successful than you – here’s what you SHOULD be doing to do to be happy ALL THE TIME. It’s all a never ending stream of NOISE. Where does it stop? How can you simmer down and quiet the stream of mental debris that constantly stimulates worry, fear, anxiety, and frustration?

    Here are my suggestions. They aren’t a complete list, but these are the important ones. It may take time to incorporate them all: 

    1. Say it with me: “No.” “I’m sorry, I’m not available.” It’s ok to put yourself first and say “no” when what is being asked of you will compromise your wellness. Clear a path for your ability to think clearly, breathe, and do the things you need to do to feel balanced. Much like Marie Kondo’s method for clearing physical clutter, you need to decide what’s important in your life mentally and emotionally. Say YES to the things that create the life you want (even though they may be difficult, too, sometimes) and NO to the things that are holding you back from that life.
    2. Disconnect. Social media has been fun over the past couple of decades, right? There are some good and some (really) bad parts, but study after study emerges showing the negative impact that it can have on your mental and emotional state. If you are having trouble completely disconnecting – especially if work or other interests require you to connect with SM – limit your interactions with these apps/websites. Give yourself a specific time frame in which you allow yourself to use them in a positive, uplifting manner.
    3. Get help. There is no shame in reaching out to a professional if you need help with mental wellness. This could be a mental health professional, a religious guide, etc. Someone who you trust, who is impartial, who has training in helping to guide you is ideal. This doesn’t mean you are signing up forever – sometimes a few sessions can really help to clarify and ground you. I feel like the best therapists are the ones who hold a “mirror” up, so to speak, so that you can see things as they are, then help you to appreciate the beauty that you see.
    4. Center yourself. This could be with meditation, prayer, yoga, journaling, long walks by the lake – whatever helps you to focus on one, two, or ten things–instead of the thousands of thoughts that are constantly flooding in otherwise. I like to think of Georgia O’Keefe’s “Sky Above Clouds” painting – the thoughts are just clouds floating past. Try not to hang on to them and instead just observe them and let them float past. There are some amazing smartphone apps: FertiCalm and FertiStrong, Insight Timer, MindfulIVF, Headspace, etc. that have tons of guided meditations for everything from general anxiety to trouble sleeping to going through an IVF cycle.
    5. Find gratitude. Keeping a Gratitude Journal helps with this. Write just a line or two each day about something you are grateful for. It could be the delicious muffin you had for breakfast, the painless phlebotomist experience, your favorite song coming on the radio, the friend who went out of her way to give you the support you needed. Many studies have shown that focusing on the positive aspects of life actively literally rewires the brain to feel happier and more positive.
    6. Try Acupuncture. A modality of Traditional Chinese Medicine (TCM), acupuncture is a therapy for the mind, body, and spirit. With regular (once or twice per week, usually) treatment, you will see many aspects of your physical, mental, and emotional self come into balance. Acupuncture is known to be helpful for everything from pain to allergies to digestive stuff to fertility, but it can also be helpful for balancing the mental state and emotions.

    Firstly, an acupuncture visit is usually very relaxing! Most who haven’t tried it don’t believe me when I say that, but when else do you take 30 min to just lie still, no phone, not going to sleep (although it’s ok if you do!), not talking or listening (except to quiet music)? This is a deeply restorative time to be quiet, soft, grounded.

    Acupuncture has mounting  scientific evidence showing that regular treatment can help with reducing anxiety, depression, and other emotional disorders. In TCM, there is a strong connection between the physical state and the emotional state. By creating a state of harmony throughout the physical body, balanced mental/emotional wellness is the natural outcome. 

    In TCM, fertility is associated with the element of Water. When water is too abundant or too scarce, the earth and all forms of life suffer, including our own bodies. The element of Water shows its emotional imbalance in the form of Fear/Anxiety. When we are in a constant state of stress (life, work, family, infertility, etc), we put ourselves into a constant state of “fight or flight.” This creates a situation in which our bodies focus only on staying alive for the moment rather than long cycles like those required for fertility. By using acupuncture, we are able to break that constant loop of stress, find grounding, and reconnect with our natural cycles which can lead to improved fertility.

    Choosing to find serenity in this life takes effort. Just think about when someone says, “Calm down!” or “Relax!” Has anyone ever calmed down or relaxed just by hearing that? I don’t think so. By regularly making the choice to build the space for quiet, for reflection, for balance, you are creating a foundation for the life you are searching for. 

    Learn more during our upcoming webinar “Acupuncture for a Medicated Cycle” on Tuesday, September 17th at 6pm! Click here to register to view it live or watch the replay at your convenience!

    Ready to get started? Book your appointment now and save with the You Pick Two special this month!

  • From Practitioner to Patient: A Different Kind of Journey

    by Jillian Thomas, LMT

    Never in a million years did I think I would be in the position I was a few months ago.  My In Laws met my husband, son and I at a diner near our house.  They had just come back from a cruise the day before.  My mother in law proceeded to tell us that the doctor had told her she needed to go on dialysis-that she was  in Stage 5 Kidney failure.  Instantly the idea popped into my head.  I knew my blood type was 0+ and while sitting in that diner, my gears were turning.  After we left the diner, I told my husband my thoughts.  I wanted to get tested to see if I could donate to his mother.  Over the next two weeks I nervously thought of how to offer my kidney to her.  We invited my In-laws over for dinner one night, and while chatting in our family room, I told her.  We had been trying to conceive for about 9 months for our second child- to no avail.  I shared with her that I believed that there was a reason why we weren’t getting pregnant and that was so I was able to give this gift to her. She was speechless.  It took her two days to be able to come up with the words to thank me for offering.  We scheduled our initial appointments at University of Illinois at Chicago to get onto the registry.  After several vials of blood and several meetings with various health care professionals, we were sent on our way. Two weeks later, I received a call from the nurse coordinator to tell me that I was a perfect match. My mother-in-law and I both laughed in disbelief at the news.  This was really happening. Here we are now, with the transplant planning process started, still in disbelief that this had come together so fast.  It is amazing to me how there had to be an incredible amount of situations that had to line up in order for this to become a reality.  How could this be incidental? Our desires for a second child must be put on hold for a while, but this means that our child and future children can have their Nana around a while longer. No good plan survives its first encounter with a harsh reality.  Maybe sharing my story might be able to resonate with others going through difficult times and having to make difficult decisions.  

    As I am preparing for the next steps, I scheduled my Cleanse Massage and my Therapeutic Nutrition Consultation with the team at Pulling Down the Moon to support my wellness during this process.  I am grateful to have found ‘The Moon’ and joined the Massage Team to support women on their journeys with fertility, pregnancy, postpartum care, and all the stressors life brings.  I will go on leave for this journey after my mother-in-law’s clearance is finalized and looking forward to supporting your journey before, as well as, after my recovery!

    Let us take care of you on your journey and book your massage today!

    (Pictured: Jillian Thomas and her Mother-in-Law Joan)

  • 5 Root Cause Approaches to PCOS 

    By Diana Zic, RPYT, Certified Functional & Integrative Health Coach

    Whether you’re starting to plan your family, you’ve been on your journey for a bit, or have had your kiddos; having a conversation with your doctor about Polycystic Ovarian Syndrome (PCOS) can be a good idea if you are having symptoms!

    What is PCOS and is who affected?

    PCOS it is one of the most common hormonal endocrine disorders in women. It affects 7 million women in the United States alone. In fact, September is PCOS Awareness Month! Statistics show this impacts all races/ethnicities including: Caucasian: 4.8%, African American: 8.0%, Hispanics/Latinas: 13%, as well as, an added concern for teens as obesity increases. 

    For some women, symptoms can appear as early as their first menstrual cycle. Unfortunately, most women don’t know they have it until they start trying to conceive. PCOS can often looks like what is termed “normal” symptoms to have as a maturing woman. For example, you may have acne, anxiety (reduce anxiety and stress!), depression, or an eating disorder. 

    The diagnosis of PCOS varies based on the criteria used by your doctor and may look for the following: hyperandrogenism, chronic anovulation, polycystic ovaries, and oligoanovulation.  

    PCOS affect 7 million women in the US alone.

    What Causes it?

    Genetic predisposition appears to be strong with this diagnosis.  Many women have mothers and sisters struggling with the same condition!

    GOOD NEWS! Lifestyle factors such as diet, exercise, and stress reduction combats against your predisposition!

    So, what are gals to do if they suspect PCOS? 

    Keep reading for tips!

    1. Talk with your doctor. It’s important to get the appropriate testing done to get clarification! A simple blood test and ultrasound is all you need to get started.  You may even be eligible for a free check-up! Learn more here.
    2. Dietary Changes. Lose the low-fat, high-carbohydrate diets. Choose complex carbs, which are high in fiber and moves through your body more slowly so your blood sugar levels stays level. According to the Mayo Clinic, even a modest reduction in your weight – for instance, losing 5 percent of your body weight – might improve your condition. 
    3. There are also supplements available that may be helpful. See the new research on PCOS and CoQ10 Supplementation today!

    Here’s a prior blog of mine for some ideas of foods to start incorporating now. 

    1. Be active. Exercising daily helps to reduce and/or prevent insulin resistance, reduce inflammation and it’s the happy drug for your mind by producing endorphins. It also helps to reset your HPA Axis – reducing stress! Try the Moon Salute Sequence today to see what a difference a few minutes can make! Join Pulling Down the Moon’s 6 Week Yoga for Fertility Series starting September 24th (for those trying to conceive), or CocoonCare’s schedule (for pre/postnatal care) to see for yourself! 
    2. Get support. As I mentioned, 7 million women in the USA have PCOS, so don’t feel like your abnormal or broken beyond repair. We can help you implement these changes, reach out!

    Wanna learn more on the root cause approach? Try the You Pick Two Special during PCOS Awareness Month to try two services (Acupuncture, Massage, Yoga for Fertility, or Health Coaching) for only $199!

    Be well, 

    Diana

  • PCOS and Coenzyme Q10 Supplementation

    By Robin Miller, RDN

    Polycystic ovary syndrome (PCOS) is one of the most common causes of infertility in women, affecting up to 10% of women of childbearing age. Despite what the name suggests, it is actually a disorder of the endocrine system–think hormones! You can even be diagnosed with PCOS even without having ovarian cysts. 

    PCOS is characterized by high levels of androgens (“male” hormones), including testosterone, androstenedione, dihydrotestosterone (DHT), dehydroepiandrosteron (DHEA) and DHEA sulfate (DHEA-S). Higher than normal levels of insulin are also common due to to insulin resistance (much like that seen in type 2 diabetes) over time. When you have insulin resistance, your insulin isn’t working as well as it should to signal for glucose to be transported out of the blood and into the cells of the body to be used for energy. To compensate, the pancreas produces more insulin leading to high insulin levels, which seem to drive the higher testosterone levels in PCOS.

    A recent study suggests that supplementation of Coenzyme Q10 (CoQ10), has beneficial effects on glucose metabolism as well as serum total and LDL cholesterol levels in people with PCOS. In this study subjects took 100 mg of CoQ10 daily for a 12-week period at the conclusion of the study a notable improvement in overall fasting glucose, insulin resistance, and total and LDL cholesterol was observed in subjects. 

    So, what is Coezyme Q10?  Coenzyme Q10 (CoQ10) is a nutrient that occurs naturally in the body. CoQ10 is also in many foods we eat. CoQ10 is involved in energy production and acts as an antioxidant, which protects cells from damage and plays an important part in the metabolism.  

    Unfortunately, as we age, naturally occurring levels of CoQ10 in our body decline. Evidence suggests that supplementing CoQ10 may help many different conditions such as high blood pressure and heart failure and most recently PCOS. 

    Want to learn more about how supplements can help you? Schedule a  nutrition consult and work with one of our Registered Dietitians to develop an individualized supplement and treatment plan specifically designed for you!