• Nutrition Goal Setting in 2020

    By Margaret Eich, MS, RDN

    The New Year always feels like a fresh start, and it’s a time of transition where it makes sense to reflect on the previous year and set goals for the coming year. New Year’s resolutions around health and fitness tend to get a bad rap, because people often have a hard time following through on these resolutions. One reason for this is that these resolutions tend to be too hard or are too vague.

    One thing that I think is really helpful is to be very specific about what we want to achieve. Sometimes we make very non-specific goals such as “lose weight,” or “eat healthier,” or  “be more organized.” (No judgment here, as I am definitely guilty of this.) It’s important to be specific with your goals, so you know when you have achieved them. The other big piece of this is breaking down the goal into the habits that you need to incorporate into your life in order to achieve those goals.  It’s our daily habits that really determine whether or not we meet the goals we set out to achieve. Follow these tips when thinking about goal setting in 2020:

    1) Be specific about the goal. Instead of “get healthier,” or “lose weight,” try “sleep for at least 8 hours 5 nights out of the week,” or “exercise for 30 minutes 5 days per week.” Being really specific helps you stay on track and know when you’re making progress towards your goal and when you need to tweak your habits to make progress.

    2) Break the goal down logistically. If your goal is to sleep 8 hours per night, then what do you need to do to make that happen? Maybe you need to be in bed by 10 pm, so that means you need to get help from a partner in making sure to get all of your obligations done earlier, so that you have some time to wind down and be ready to sleep at 10 pm. It also might mean prepping breakfast and lunch the night before, so that you don’t have to get up as early to do it.

    Weight loss is a common goal, so if that is your goal, it’s important to think about the habits that you need to cultivate to meet your goal. Some examples of habits you might choose to work on over the course of they year might be: fill half my plate with non-starchy vegetables at lunch and dinner. Eat protein with all my meals and snacks. Bring healthy snacks to work, so that I’m less tempted by office treats and so that I don’t arrive home overly hungry looking to raid the fridge. (We’ve all been there!) Eat mindfully – put away the phone, turn off the TV, and move away from your computer in order to truly experience my food. These habits are likely too much to work on all at once, but having a list of 1-2 habits to work on at a time will help you start to make progress toward your goal.

    3) Prepare, prepare, prepare. When changing your eating habits, it’s important to think back on what has worked well for you in the past and what hasn’t. This can help set you up for success by not repeating the same things that have tripped you up in the past.

    In addition, think about the challenges you’ve had in the past – social gatherings, eating out, family meals, travel? Spend some time thinking about your unique challenges, and map out a plan ahead of time. It’s really hard to navigate challenging situations when we haven’t prepared ahead of time. Things don’t always go according to plan, but you have a better chance of eating in a way that makes you feel good if you plan ahead.

    4) Don’t be afraid to change course. Be gentle with yourself in assessing what’s working and what’s not working. You may start out with specific habits you’re working on, and they may turn out to be too hard based on the current season of your life. That’s ok. Reassess, change or scale back the habits and keep going. It can be really tempting to fall into all-or-nothing thinking, in which if we have a rough day or week, we completely abandon the goal. Our progress is determined by what we do most of the time, not by what we do sometimes. The important part is to get back on track and keep going.

    Need some help navigating changes to your eating habits and lifestyle to support your fertility or pregnancy in 2020? Make a nutrition appointment today!  Get started and save with our monthly special today!

  • Choline: An Update on a Vital Fertility and Pregnancy Nutrient

    By Margaret Eich, MS, RDN

    Choline is little talked about essential nutrient for fertility and pregnancy. It is not technically considered a vitamin, as our bodies can synthesize choline though not enough to meet our daily needs.  Choline is a major component of all cell membranes and is a precursor to the neurotransmitter acetylcholine, which is involved in muscle control and memory. Choline is also converted to betaine, which prevents homocysteine levels from becoming elevated. Elevated homocysteine has been associated with increased risk for cardiovascular disease and miscarriage. Choline deficiency may also play a role in the development of fatty liver, as choline is necessary to transport fat from the liver to other tissues in the body.

    Choline also has important functions during pregnancy. Choline is essential for baby’s brain development and for DNA methylation, meaning that choline deficiency can have epigenetic effects on the developing baby. There is also evidence that adequate choline intake helps prevent neural tube defects like spinal bifida, which most people associate only with folate/folic acid intake. 

    Several studies have compared intakes of 480 mg choline daily to 930 mg choline daily at varying times during pregnancy and found a variety of outcomes. For example, supplementation with 930 mg choline compared to 480 mg throughout the 3rd trimester resulted in faster information processing in 4-13 month old infants. In a similar study, children whose mothers took in 930 mg choline daily performed better with a color location memory task compared to children whose mothers who had only taken in 480 mg choline daily. Another study reported reduced attention and behavior problems and social withdrawal in children at 40 months of age in the group of mothers supplemented with 900 mg choline from the 2nd trimester through delivery in addition to baby being supplemented with 100 mg choline daily through 3 months of age compared to controls.

    The daily requirement for choline for non-pregnant women of childbearing age is 425 mg. This goes up 450 mg during pregnancy and further increases to 550 mg during breastfeeding. Less than 10% of pregnant women are meeting their daily requirement for choline, underscoring the importance of focusing on this nutrient.

    The impact of choline during pregnancy is an emerging area of research, and currently it seems that 450 mg choline at a minimum is needed to support a healthy pregnancy, but up 900-930 mg is safe and may have long-term benefits to the baby. Animal products are better sources of choline than plant foods–with liver and egg yolks being the best sources–followed by meat and fish and cruciferous vegetables.

    Because so few women are meeting even basic daily choline needs during pregnancy, taking a prenatal vitamin that contains choline is a good idea, especially if you are a vegetarian or vegan. Pulling Down the Moon carries two prenatal vitamins, both of which contain choline. TheraNatal OvaVite contains 100 mg choline, and PlusOne contains 450 mg choline. Do you have more questions about optimal choline intake prior to and during a pregnancy? Book a nutrition appointment today!

     

      

     

  • Simplifying the Best Diet for Fertility

    By Robin Miller RDN

    There seems to be so much information out there about diets and foods to consume and not consume while trying to conceive and during pregnancy. But what really is the best diet when it comes to fertility? 

     

    We know that food likely plays a role in fertility and our ability to conceive, but is there a specific diet per se, that will lead to pregnancy? Unfortunately, it’s not that simple, however the research does suggest that including specific food groups and foods, while eliminating others can increase chances of pregnancy.

    One recent study* showed that couples undergoing IVF, in vitro fertilization, had almost three times the chance of a successful pregnancy when they closely adhered to the Mediterranean Diet, which is consists on a high intake of whole grains, nuts, seeds, fruits and vegetables and a low intake of red meat. Let’s dig deeper and look at specific foods to include in our daily diets to help improve overall fertility.

    1. Berries:  strawberries, blueberries, raspberries and blackberries are filled with antioxidants that limit inflammation in the body as well as protect our cells from aging and environmental damage.  
    2. Cruciferous Vegetables:  broccoli, cauliflower, cabbage, Brussels sprouts, collards, kale, kohlrabi, mustard greens, turnip greens, turnips and rutabaga.  These vegetables contain a compound called indole-3-carbinol that regulates estrogen metabolism and helps convert “bad estrogens” into good ones.
    3. Healthy Fats:  The fats we eat play a very important role in fertility.  They are incorporated into our cell membranes (think egg and sperm) and make up the backbone of many important molecules in our body.   Monounsaturated fats help to lower levels of harmful LDL cholesterol and are found in olive oil, avocado and most nuts.  Omega-3 fats are key to lowering the level of inflammation in our body and are found in fatty fish, dark leafy vegetables, walnuts, chia and flax seeds.  
    4. Beans/Lentils:  Besides being a good source of protein, beans and lentils contain soluble fiber, which helps bind excess hormones and remove them from the body.
    5. Whole Grains:  Whole grains are a rich source of fiber and B-vitamins.  B-vitamins are crucial for optimal egg development and ovulation. 
    6. Lean Protein:  Choose lean proteins like organic chicken, turkey, grass-fed red meats, and organically raised eggs.  

    To learn more about specific foods and food groups to include in a fertility-friendly diet and improve your overall nutrition; schedule a nutrition consult online here or call us to learn more at: 312-321-0004 today!

    *https://www.ncbi.nlm.nih.gov/pubmed/29390148

  • Featuring a New Supplement: PlusOne Prenatal Vitamin

    By Robin Miller, RDN

    It can be a very overwhelming process when you are selecting a prenatal vitamin. Many questions probably come to mind such as, what should be I be looking for in a prenatal vitamin? Which nutrients should I focus on? Which one is right for me?  And so many more. 

    Here at Pulling Down the Moon, we are making that process seamless for you. We have already done the legwork and evaluated many supplements, including prenatal supplements. Our team of registered dietitians can help you to determine which supplements are right for you.  

    We are excited to feature a new, comprehensive prenatal supplement option we have available for sale in Chicago, Highland Park, and via our online shop for your convenience! 

    PlusOne Daily Prenatal packets contain vitamins and minerals to support women during preconception through nursing and postpartum. Here are some of the highlights of what these packets contain to support your fertility journey.

    • Deeper dive: This rock-star prenatal Vitamin: contains 1mg methylfolate to support fetal neurological health as well as antioxidants including vitamins C, E, and beta-carotene, and ample B-vitamins to support women vulnerable to B-depleting conditions like birth control pill use and emotional stress. 

     

    • In addition, ach packet contains high quality omega-3 fatty acids, specifically 1 g DHA to support fetal brain development and 670 mg EPA to support the body’s anti-inflammatory response, healthy cell membranes and mood. 

     

    • Fetal brain development support: Each packet contains 450 mg of Choline, which is an essential nutrient for brain development. Choline may also play a role in healthy genetic expression in early embryo development. 

     

     Be sure to check out our Cyber Monday promotion, 20% off on PlusOne Prenatal available for purchase via our online shop!  

     

  • Our Favorite Fertility-Friendly Holiday Recipes

     

     

     

     

    Healthier Hot Chocolate

    This hot chocolate is rich in antioxidants and very low in sugar compared to most hot chocolate mixes and those you can buy in coffee shops. 

    1 tbsp unsweetened cocoa powder

    10 oz hot water

    ½ teaspoon vanilla

    1-2 teaspoona real maple syrup

    ¼ cup whole milk or non-dairy milk 

    sprinkle of cinnamon (optional)

    Add cocoa powder to a mug. Add hot water, vanilla, maple syrup, and milk, and stir to mix. Sprinkle with cinnamon. Enjoy!

     

    Faux Latte

    When you’re avoiding caffeine, this still feels like a nice treat without the excess sugar.

    1 cup of milk or unsweetened non-dairy milk (I recommend cashew or flaxmilk for better flavor)

    ½ teaspoon vanilla

    1-2 teaspoons real maple syrup

    Sprinkle of cinnamon (optional)

     

    Heat milk until hot and use a handheld milk frother to froth the milk. Add vanilla, maple syrup, and cinnamon (if using). Stir to mix. Enjoy!

     

    Red Cabbage Slaw with Candied Pecans


    The gentle sweetness of the pecans nicely balances the flavor of the red cabbage. This is a great salad to make on Sunday and eat throughout the week. It’s also great for parties and potlucks.

    ¾ cup candied pecans (see recipe below)

    ½ medium head or 1 small head of red cabbage
    juice of 1 lemon
    ¼ cup olive oil

     

    Make the candied pecans first following the recipe below. While the pecans are cooling, cut the core out of the red cabbage and shred using the food processor shred attachment. You can also finely chop my hand. Finely chop the pecans, and add to the cabbage and stir until evenly distributed. Add lemon juice and olive oil, and stir until cabbage is coated with dressing. Store in the refrigerator. Enjoy!

     

    Candied Pecans

    This delicious treat is great for adding to salads or eating on their own as a snack. They have just a light coating of coconut oil and maple syrup, making them a healthier option than most candied pecans.


    Makes ¾ cup candied pecans

    1 teaspoon coconut oil
    ¾ cup raw pecan halves
    ⅛ teaspoon salt
    1 tablespoon maple syrup

     

    Heat coconut oil over medium heat in a small pot until melted. Add pecans and stir to coat pecans with coconut oil. Sprinkle salt onto pecans. Add maple syrup, and mix to coat pecans in maple syrup. Immediately remove from heat. (If you leave the pecans on the hot burner, they will likely burn.)

     

    Pumpkin Pie 

    Instead of the traditional white flour crust, this pumpkin pie has a delicious crust made from pecans, dates, and coconut oil. This drastically reduces the refined carbohydrate content. The filling is lightly sweetened with maple syrup, for a healthier spin on a holiday favorite. 

     

     

     

     

    Makes one 9-inch pie 

     

    Crust

    ⅓ cup pitted dates (about 8 deglet noor dates) 

    1½ cups pecans


    2 tablespoons coconut oil 

     

    Filling

    15 oz. can of pumpkin or about 1-3⁄4 cup cooked pumpkin 

    ½ cup canned coconut milk
 or whole milk

    ½ cup maple syrup


    ½ teaspoon salt


    1 teaspoon cinnamon


    ½ teaspoon ginger


    ¼ teaspoon nutmeg


    ⅛ teaspoon cloves


    2 large eggs 

     

    Preheat oven to 350 degrees. Process dates, pecans, and coconut oil in the blender or food processor until mixture is well-blended and sticks to the side of the food processor – about 30-60 seconds. Press mixture into a 9-inch pie pan and set aside. 

    In a medium bowl, combine all filling ingredients, and whisk until well-mixed. Pour into pecan-date crust. Bake at 350 degrees for about 45 minutes, or pumpkin filling appears custard-like and crust is lightly browned. Allow to cool before serving. Store in the refrigerator. 

     

  • Tips to Feel your Best During the Holidays

    By Margaret Eich, MS, RDN

    This time of year onslaught of sweets seems to start with Halloween and doesn’t end until New Year’s resolutions. We like to talk a lot about adjusting your food environment to set you up for success by only keeping fruits and vegetables on the counter at home, for example. It also helps to keep tempting foods that you’d rather not eat out of your house. This tends to get more challenging as food treats abound around the holidays, and if it’s not at home, the treats are in full force at work or at holiday gatherings. By no means do I mean to imply we shouldn’t have any treats around the holidays. It’s really fun to have the treats that only come around once a year. Where we can run into trouble is when instead of having those treats on a few holidays, we end up eating these foods that make us feel sluggish and aren’t consistent with our long-term goals consistently over a 1-month or longer time period.

    Here are some tips to try to keep your eating around the holidays as healthy as possible:

    1. Stock your house with seasonal fruits and vegetables. Now is the time for delicious citrus and pomegranates and Brussels sprouts to name a few. Enjoy these healthy nutrient and antioxidant rich foods as part of daily eating, but they also work great incorporated into holiday meals.

     

    1. Try nuts in the shell, like walnuts. Nuts in the shell become more widely available in grocery stores. If you haven’t tried nuts in the shell, they often taste so much fresher than shelled nuts, such that they taste like a real treat! Plus it takes time to crack and remove the shell from nuts, which helps us eat more slowly and mindfully.

     

    1. Make dishes with butternut and acorn squash. These winter squashes are nutrient-rich and are lower in carbs than regular potatoes. There’s nothing wrong with having some regular potatoes. It’s just that white potatoes tend to dominate our plates along with other starchy dishes at holiday meals. Winter squashes are also rich in fiber, vitamin E, folate, and beta-carotene.

     

    1. Eat mindfully. Work on eating slowly and checking in with your hunger and fullness cues before and while eating. Avoid distractions like your computer, cell phone, or TV, as we often eat more when we aren’t focused on the eating experience.

     

    1. Avoid eating sweets on an empty stomach. Save sweets for after meals or after a satisfying snack with protein. You’ll be less likely to overeat sweets that way, and your blood sugar will rise more slowly such that you can avoid being on a blood sugar roller coaster.

    6. Don’t skimp on sleep. It can be tempting to sleep less when we’re so busy, but less sleep often leads to overeating and more difficulty making healthy     choices.

    What to learn more? Book a nutrition consult today!  Get support and save this month on an Initial Nutrition Consultation, Initial Acupuncture Consultation, Fertility-Enhancing Massage, or Yoga for Fertility series with the $99 Wild Card!

  • Healthy and Fertility Boosting Fall Produce

    Robin Miller, RDN

    I love this time of year, when the air turns cool and the trees blaze with color and pumpkin spice seems to take over the stores!  I look forward to loading my kitchen with the abundance of fresh foods that are ready to be harvested. Fall fruits and fall vegetables are not only delicious, they’re also are packed with nutrients that can help boost your fertility and keep your immune systems strong all winter long.

    So what produce are in season in fall? And what are the healthiest options for boosting immunity and fertility? Check the list below to help you navigate the farmers market and grocery store all season long!

    Apples and Pears: These sweet, crunchy fall favorites are packed with antioxidants and are high in soluble fiber, which helps lower “bad” (LDL) cholesterol. To get that daily dose of fiber and to satisfy a sweet tooth, snack on the fruit whole or incorporate into recipes from filling breakfasts to a sweet treat!

    Beets: They may be available year-round, but beets are at their best in the fall. Besides the familiar reddish-purple color, you can also find golden, white, and even multicolored beets. A great source of vitamin C, folate and fiber, which are all important when it comes to fertility. Try tossing in salads or roasting!

    Broccoli: Packed with vitamin C, which has proven beneficial for fertility in both men and women! Try roasting or making a veggie-packed, hearty soup!

    Brussels Sprouts, Cabbage and Cauliflower:  These powerhouses contain indole-3-carbinol, a compound that helps the body manage estrogen.

    Carrots: Perfect for soups, stews, and snacking, carrots add plenty of sweetness in a low-sugar bite. A serving is also packed with twice your recommended daily intake of vitamin A, which benefits vision, reproduction, and immune function. 

    Celery: Celery is an excellent source of vitamin K and a good source of vitamin A, potassium, and folate, which is very important for fetal development.

    Chard, Kale, and Spinach: Loaded with essential vitamins and minerals such as calcium, iron, folate and zinc, all key nutrients for women try to conceive. These dark leafy greens can be served raw in a salad or sautéed with garlic and a little crushed red pepper!

    Figs: This fall fruit is a solid source of fiber, which may help decrease cholesterol, promote blood sugar control, prevent constipation, and keep you feeling full longer. Figs are also packed with potassium, which helps control your blood pressure.

    Garlic, Onions and Shallots: Sulfur-rich foods, such as alliums like onions and garlic, can help increase your body’s level of the antioxidant glutathione, important for both male and female fertility. For men, it can improve sperm quality and health. In women, glutathione can help boost egg quality and the health of the embryo after conception.

    Leeks: Leeks contain B-vitamins including folate, which is essential for DNA synthesis and cell division. Good levels of Folate are essential before and during pregnancy to help prevent birth defects of the brain and spinal cord.

    Mushrooms: Full of prebiotics, that help nourish your gut’s microbiota, ultimately aiding in digestion and warding against inflammation. This fall veggie is supper versatile to cook with, try it sautéed in an egg scramble or cooked in soup!

    Pomegranate: An excellent source of flavonoids and polyphenols. They also contain vitamin C, folate, and fiber! These are all essential vitamins and minerals for conception and pregnancy. Try adding to your favorite salad or into your oatmeal for an extra dose of antioxidants!

    Pumpkin: A good source of fiber for hormone balance and beta carotene for egg health. Beta carotene is a powerful antioxidant known to protect the reproductive system from damage caused by excessive free-radicals. Remember to eat the seeds too! These are rich in zinc, which may boost sperm health.

    Squash: From acorn to butternut to delicata to spaghetti, all of these fall squash varieties are a great source of the antioxidants beta-carotene and vitamin C. Beta-carotene is a powerful antioxidant, which helps to protect egg and sperm DNA from damage by harmful free radicals, which can affect the quality of both the egg and sperm.

    Sweet Potatoes: Rich in carotenoids, pigments that have great antioxidant power. Research shows carotenoids can help with sperm health and motility in men, as well as aiding in hormone regulation and ovarian function in women.

    To learn more about foods that can boost your fertility and overall nutrition, join us for the FREE webinar on October 21st at 6pm CST, “Yoga and Nutrition for PCOS and Beyond” or schedule a nutrition consult today! 


     



  • 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

    We’re sharing some of our best tips for managing PCOS with diet, lifestyle, and supplements to support patients not just during PCOS Awareness Month but all year long! 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, check out the PCOS specific features in our online store for your convenience, and check out our upcoming FREE Boost Your Egg Quality IQ webinar today!

    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.

     

  • 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!