• Lower Stress from Conception to Postpartum with Massage

    By Cathy McCauley, LMT

    You’ve received the results – you are pregnant! Take a deep breath. It may have been a long road to get to where you are now.

    Pregnancy is an exciting time, and you’re probably feeling a mixed bag of emotions. Maybe you have concerns or stress. These feelings are normal as changes occur in your life and in your body. However normal, it is important to find healthy ways to deal with feelings, emotions and stress during pregnancy.

    Chronic stress during pregnancy can impact you and your baby as more blood is sent to the extremities rather than to the internal organs as a result of the “fight or flight” response. With blood being sent to other areas over the internal organs, stress can compromise blood flow to the baby, perhaps by as much as 65%. This may result in lower fetal heart rate and blood oxygenation (Gorsuch and Key 1974 as cited in Osborne 2012).

    Massage for Health
    One way you can improve your health and well-being during pregnancy is to receive regular prenatal massage. While multiple sessions can have a greater effect on improving pain and lowering anxiety and depression, even one massage session can offer benefits (Moyer et al 2004 as cited in Osborne 2012).  The Unwind the Mind Massage is safe and supportive from transfer through the first trimester at 14 weeks, the Prenatal Massage can be enjoyed throughout pregnancy, and the Postpartum Massage after delivery whenever you feel comfortable or are cleared by your doctor.

    Safe, therapeutic touch provides you with deep levels of relaxation that signal your parasympathetic nervous system creating physiological balance, steadier blood pressure, pulse and respiratory rates; regular blood flow to the uterus, placenta and fetus; and healthier immune system functioning, emotional states, and responses to stressful stimuli (Nichols and Humenick 2000 as cited in Osborne 2012). This is good news for you and your baby.

    In addition to the therapeutic touch, evidence shows that having a strong support system may reduce pregnancy complications. A study of several hundred pregnant women who had difficult life changes in the two years immediately preceding and/or during their pregnancy found that those who also had strong support systems had one-third the complications of those who experienced similar stresses without a support system (Nuckols et al. 1972; Hobel and Colhane 2003 as cited in Osborne 2012).

    Pulling Down the Moon wants to help support you through your pregnancy. Whether choosing prenatal massage, nutrition, acupuncture, or one of our community events; we offer nurturing care for you during this exciting and stressful time of transitions.  Our partner, CocoonCare can support your prenatal/postnatal fitness, health coaching, and informative workshop needs!

    Take time to relax and celebrate with a massage todayEnjoy savings with our package options throughout your journey!

    References:
    Osborne C. Pre- and Perinatal Massage Therapy, A Comprehensive Guide to Prenatal, Labor and Postpartum Practice. 2nd edition. Baltimore: Lippincott Williams & Wilkins, 2012.

  • Put On Your Rose-Colored Glasses

    By Alece Demaray RYT 

    I consider myself an optimist and a person who is capable of staying grounded through the whirlwind of life.  This is generally speaking, because being positive is a practice and life is always willing to test you.

    When I started to see a specialist on my fertility journey, I became quickly overwhelmed at the amount of appointments I had to fit into my already full schedule.  Thankfully most of the appointments could be completed early in the morning prior to work, but the early wake ups, finding parking and long days started to wear on me.  In addition, I was feeling stressed at trying to plan ahead of what cycle days I would have to go in, so I could plot my schedule/travel around my new commitment. I became agitated and overwhelmed.  NOT what you want when trying to conceive.  

    Once I got in the routine of the appointments and how they fit in my life, I started to appreciate them more.  For one, I am so lucky to live in a place where this top-notch care and specialty exists. I also began to feel very grounded around my early morning appointments because of what I was doing after them.  After each appointment I would carve out some time go to get some breakfast prior to moving into the rest of the day. While nourishing, I would reflect on the good, what I was grateful for… the level of care I was able to access, my supportive partner, my flexible work schedule, the warm food in front of me.  I would write around 5 things and often that act of writing 5 things stimulated more words to flow. I found that my ritual would leave me feeling calmer and connected to myself. It prepared me to take on the day ahead with a renewed sense of vigor.  

    It can be difficult to find the good when you are feeling down, but I assure you- it is always there.  There is always something to express gratitude for, even if only the shoes on your feet or a snuggle with your pup.  Finding gratitude has a myriad of benefits including improved sleep and fostering a greater sense of contentment. A study carried out by Emmons & McCullough in 2003, also confirmed that people who practiced gratitude daily exercised more regularly, reported fewer physical aches and pains, felt more connected to others and were more optimistic, thus improving their ability to make progress towards their goals. 

    Gratitude has a way of slowing you down and filtering your view of life, allowing you to see the rosy hues.  They are there, BUT it takes some reprogramming of the brain to recognize them BEFORE you see the dark tones.  Believe it or not, we are programmed to find the threat in things first. This stems from way back, when humans were being chased by lions and tiger and bears (oh my) and had to defend themselves to survive!  Thankfully we do not need to operate that way, but our mind is still programmed to scan our environment for what is wrong, what is threatening us. As a result, we can see “threats” in people that we don’t like, jobs that over-stress us and get caught up in drama, losing sight of the bigger picture.  

    There is good news.  We can take conscious action to retrain the way our mind works.  We can flip our attention to see the good. To notice the sun before the feeling the humidity, to savor the doughnut before counting the calories, to admire your accomplishments before obsessing over what is left to do.  

    So how can you make the shift?  It is easier than you think, but it takes a daily commitment that you are more than capable of doing.  Get a notebook and spend 5 minutes every day to jot down 3-5 things that you are grateful for. That is it! Commit to your gratitude journal for 30 days and then check in.  Do you enjoy it? Have you noticed any shifts in your mood, relationships and life?  Good things, abundance and high vibes attract more good things, more abundance and higher vibes.  It’s time to put on your rose-colored glasses, so you can see and experience the beauty around you, your life.  So, start now. What are you grateful for today?

    If this conversation lights you or if this conversation agitates you, let’s talk about it!  I will be at Pulling Down the Moon for two FREE events this summer and will kick off a Yoga For Fertility series in August.  Dates are included below. I hope to meet you soon… and in the meantime, stay grateful, bask in the sun and taste the sweetness of the season.  Soak up the goodness that life serves daily.

    All at Pulling Down the Moon in our Chicago Location.  Check out Yoga for Fertility and our Calendar of Events on our website for more details!

    Questions? Let us help at: 312-321-0004!

  • The Two-Week Wait: Your Holistic Guide to Wellness

    The anticipation, anxiety, the loss of control and not knowing what to expect can be especially difficult during the “two-week wait.” The two-week wait – between ovulation and when your next cycle is due to start – can feel as if you are in limbo as there is no way to tell if you’re pregnant. 

    You may find yourself watching for signs and symptoms of pregnancy. Each twinge in your belly, tenderness in your breasts and feeling of fatigue, asking yourself, “Does this mean I’m pregnant? Or am I getting my period?”

    The questions, the “what if’s,” the TIME all feels endless and one seems to build upon the other until what you’re left with is a gigantic ball of anxiety and feeling a loss of control. 

    What if instead of “getting through” the two-week wait, we were intentional and mindful of nurturing ourselves by creating a plan? This holistic guide to self-care will provide you with a plan for nurturing yourself in four areas: physical, social, emotional and spiritual. 

    Physical

    Sleep is not only necessary and restorative for our bodies, it also allows us to cope with our feelings of anxiety and overwhelm in a more manageable way. If you find yourself having difficulty falling asleep, here are a few helpful tips:

    • Keep a journal or notepad next to your bed and write down the thoughts, worries or items on your ‘to-do’ list. Say to yourself, “This will be here for me if/when I need it.” Sometimes the act of writing something down allows for a cathartic release of whatever we’re feeling preoccupied with.
    • Listen to a guided meditation app before bed to relax into sleep and take your mind off of the two-week wait. Bonus: the more you practice, the more this cues your body and mind that it’s time to sleep.

    Gentle exercise such as planning a walk to a scenic place, a lake or forest preserve. Getting outside can have a calming, centering effect while you are present in nature. Try Yoga for Fertility poses on your own or building community through practice with others. Schedule an Unwind the Mind Massage, “This session was created to be a safe oasis from post-ovulation stress, boosting immune and endocrine function, while supporting a potential pregnancy.” (Pulling Down the Moon, Fertility Enhancing Massage (FEM)

    Social

    • Plan a social outing with your partner or friends. Socializing provides an outlet for connection as well as a distraction from the thoughts and feelings you maybe preoccupied with. And, it’s fun! What activities do you enjoy doing? Want to try something new? Try being intentional about planning enjoyable activities, especially during the two-week wait.

    Emotional

    • Create a list of friends, family members or supports you can reach out to check in with during the two-week wait. Is there a fellow member of your support group, a friend or family member who has an understanding of what you’re going through? Who acts as a sounding board, offers encouragement or provides a fun distraction? Write these supports down so that when you’re feeling especially alone or overwhelmed during your journey you have a few go-to people you feel safe reaching out to.
    • Mantras can have a powerful and empowering impact. Choose a word or short phrase you would like to be the focus during your two-week wait. How would you like to feel and respond to yourself and others? Write the mantra on a post-it note or schedule it as a daily event on your phone to be reminded of your intention. 

    Nurture ~ Empower ~ Peace ~ Joy ~ Warrior

    Spiritual

    • Practicing meditation & mindfulness “Mindfulness is the energy of being aware and awake to the present moment… Being present is the most powerful place to be.” Thich Nhat Hanh. Bringing your attention back to the present moment can help decrease feelings of anxiety and increase self-awareness. New to meditation? Try a guided meditation app. There are guided meditations specific to fertility, sleep, anxiety and grief that you may find especially helpful in starting or ending your day.

    In summary, while creating a plan doesn’t take away the uncertainty, it may allow you to feel a sense of control with how you choose to meet this part of your fertility journey. Creating a plan for the two-week can be a nurturing way to care for yourself during a time when your thoughts and feelings may be overwhelming. Take this time to connect with yourself, your partner and those you enjoy spending time with who play a supportive role in your journey. 

    Links:

    Emily Heilman is the founder of Flourish Counseling & Wellness. As a Licensed Clinical Social Worker (LCSW) and Certified Perinatal Mental Health specialist (PMH-C), she specializes in perinatal mental health and wellness, supporting women and their families navigate their fertility journey, the pregnancy and postpartum period, and throughout motherhood. Her experience in the field of women’s and perinatal mental health spans the past 13 years where she has worked in community mental health, hospital settings and private practice. Emily offices are located in the Chicago Loop & Oak Park. To learn more, visit: https://flourishcounselingltd.com/

     

  • Yoga at the Plate

    by Cassie Harrison RYT

    When I think of July, I think of baseball.  I imagine it has to do with hoping a few of my favorite players make it to the All Star Team and that my team will be over .500 by then. So it’s no surprise to me that a Baseball analogy found its way into my teachings during my online Yoga for Fertility class. I used it to demonstrate the power of being present. So grab the peanuts and join me in an at bat experience of past, future and present through a batters mind.

    A batter’s at bat, they adjust their grip and the pitcher gets ready to throw the first pitch. The batter’s lost in thought, thinking about the last time they faced this pitcher, remembering how bad it went, would it happen again? A feeling of dread overcomes them, the batter begins to feel helpless, powerless, and decides they can’t can’t get a hit when, Whoosh! A fast ball whizzes past them. The batter didn’t even see it coming.

    A second batters at bat, takes a few practice swings, steps up to the plate, and eyes up the pitcher. The pitcher throws the first pitch, a curve ball, the batter swings and misses. The batter regroups, steps back up to the plate, starts to think about what the pitcher will throw. Will it be another another curve ball? Maybe a fast-ball? What should I be ready for? Adjusting their stance, fidgeting with their hat, glove, trying to anticipate what’s coming, and trying to be ready for it all.They worry about what’s coming next, the pitchers throws, the batter still trying to decide what’s coming when another curve ball bends past them. Strike!

    A third batters at bat, they take a few practice swings, feels the weight of the bat in their hands. They adjust their helmet and gloves until they feel snug and right. They walk towards the field, listening to the roar of the crowd. Excitement begins to fill them as they get closer to the plate. Stopping just short, they take a few more swings, knock the dirt off their cleats,  and take their stance. They look at the pitcher and can see them spinning in ball in their hand. They hear the catchers breath next to them, and in their peripheral they see the infield moving closer. They feel the energy changing. They wait, watch, eyes sharp, mind quiet. They squeeze the bat, kick the dirt, and listen for what the pitcher is about to throw. The pitcher gets the call, whoosh…crack, the ball flies deep to center…  

    Which batter are you in your fertility journey? Are you like the batter lost in thought reviewing the past? The past are our memories, it happened, it might feel like you are reliving it, but it’s done. Like the batter, if are you lost in what happened and unable to move forward, the world will continue and you will miss it. Maybe you identified with the batter worrying about the future? You are so busy trying to figure it all out and anticipate everything that instead you’re missing what is happening now, unable to react to your current circumstances. Are you afraid to step out of your thinking mind, fearful that what you’re working towards won’t happen if you’re not constantly thinking about it? This could result in living in fear. Fear of making a mistake, not doing everything, not staying on top of current procedures, etc… you name it! The future is yet to come, not set in stone. The only thing real is what’s happening at this very moment. Are you missing it, because you are numb with thought? The more your mind is here, present, the more you will be free from thoughts that don’t serve you and cause the constant chatter, mind stuff (in yoga we call it citta). Sometimes those thoughts are painful and we escape them by planning ahead or reviewing the past. I’m asking you to be present with them. By facing them makes this present moment not only real, but may give you an opportunity to heal.  If your thoughts are mostly those in past or future, your mind has sabotaged your time and taken you away from the present. We aim to be the third batter, in tune with what’s around you, finding your center. The power of presence calms and quiets the mind, taking away our state of worry or panic. We surrender to the present moment and tune in to our true selves. In the present we are not being driven by the emotions behind the thoughts. We’re here and now, the mind is quiet. We are present with what is around us. Not reacting to the emotion, the fear behind the thoughts. Do and plan the schedule of what you need to stay on track on with your fertility journey this summer, but then step away from the clock and be present. Swing into now and hit your center. Don’t let the fear of striking out, stop you from playing the game!

    See how Yoga for Fertility can shift your summer at our FREE workshop on Monday, July 15th at 7pm.  There will be a special REI Q&A at the start of the workshop! Then join our next Yoga for Fertility Series in Highland Park starting on Monday, July 22nd!

  • Summer Lovin’

    by Stephanie Marynus LAc

    Summer Solstice is just around the corner! YAY! Street festivals, concerts, grilling and vacation – the last thing you want to think about is health. Summer is one of the times of year that most people fall off track with their routines the most, aside from the winter holidays. However, I believe in giving yourself some leeway here and there so you can enjoy life. As an acupuncturist, we believe it’s all about balance.

    You don’t have to deprive yourself, especially if you tend to be more active during the summer months. There are simple things  you can do to keep yourself from going overboard during summer. These things will help you stay on track this summer, so that you don’t have to start over at square one when September rolls around.

    1. Stay Hydrated

    If you have seen me for acupuncture you know I am a stickler for water. Being hydrated cleanses the body and gets it ‘moving’, so to speak. This is a simple method to reduce the side effects of fertility drugs that, energetically speaking, “dry” you out.  It improves your mood, reduce aches and pains, prevents constipation and bloating, and increases your energy.  Click Here to see what happens after drinking 1 gallon of H20 everyday for a month! The general guidelines for water intake state that you should drink at least half an ounce for every pound you weigh. For example, if you weigh 160 pounds you should be drinking at least 80 ounces of water a day. Strategically set water bottles around the house and at work to remind yourself to drink water throughout the day.

    1. Get Moving

    It’s time to get moving and release that energy that you built up during winter. Not only will workouts counteract any of your splurges over the summer holidays but they can also improve your happiness.  According to the international best seller, The Happiness Equation, by Neil Pasricha, “Pennsylvania State researchers reported in the Journal of Sports & Exercise Psychology the more physically active people are the greater their general feelings of excitement and enthusiasm.” It doesn’t take much: Half an hour of brisk walking three times a week improves mood. That is great news for a woman who can not exercise while undergoing stimulation. Something as simple as a daily stroll to check out the neighborhood’s new hip restaurants can keep you on track.

    80/20 Rule

    I am not going to tell you that you should skip every ice cream outing that you are invited too. Life is all about balance and eating right a majority of the time. The key is knowing when to allow yourself a treat and when you should make healthy choices. Simple things like swapping out unhealthy choices for healthier ones can make a huge difference. When grilling out, instead of choosing that bacon cheeseburger, swap it out for grilled chicken. Instead of potato chips choose carrots and celery. In choosing healthy alternatives you won’t feel so bad about having that ice cream snack later on. Food was made to fuel our bodies, but treating yourself every now and then is not a crime.

    Ferris Bueller, a Chicago favorite, once said, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” Let your hair down and enjoy yourself this summer. After all, you have been waiting for this time all year. Keep your goals in the forefront so when fall comes around you won’t be regretting 3 months of slacking. Just remember the 80/20 rule, and keep your body moving. If you follow these easy tips, you will not have a problem staying on track with your health.

    Try our Summer Passports this season to make the most of the season and save!

  • Reconnect Through Partners Yoga!

    By Christina Thompson Olson, RYT

    Has your fertility journey created a disconnect between you and your partner or loved one? Whether you’re going through this together or on your own, trying to conceive can feel isolating and lonely. Partners, family members and/or friends may have the best intentions of supporting us on our TTC journey, but sometimes it takes a little creativity to find ways to reconnect with our loved one — consider partners yoga!

    Keep It Simple

    If you hear partners yoga and immediately picture yourself trying to balance in the air on your partner’s legs, not to worry. I’m not talking about acro yoga; just some simple yoga poses you can practice with a partner to enjoy a relaxing time together. These are safe during most times of your cycle or treatments, but always check with your doctor if you’re unsure. Try these poses in your living room or maybe even outdoors now that the weather is getting nicer! Start by sitting cross legged with your back against your partner’s back, noticing your breath and your partners breath, and feeling the support of their back against yours.

    Intimacy

    Partners yoga can build intimacy and trust by opening the lines of communication. Even just the simple and honest communication required while coordinating movements can help us reconnect with ourselves and our partner, no matter what else is going on that day/week/month. For the next pose, stay seated back and extend your legs out in front of you for a supported forward fold. One partner will fold forward towards their legs while the other partner gently leans back; then come back through center, maintaining contact as you switch. Move slowly with your breath, making sure to communicate your comfort level during this one!

    Stress Relief

    In yoga we link breath and movement which helps to relieve stress and tension in the body and mind. Practicing yoga poses with a loved one allows you both to feel the centering, grounding effects of yoga. One more seated pose where you’ll reap these benefits is the gentle seated twist, practiced back to back. You and your partner will each start by placing your right hand on your left knee and reaching your left hand back to your partner’s leg or hip; lengthen up through the crown of the head on your inhale and twist a little deeper to the left on your exhale, looking over your shoulder if it’s comfortable for your neck. Continue to breathe, coming back through center when you’re ready, then take this twist to the right.

    Support during TTC and beyond

    Practicing yoga with your partner is a great way to connect and feel supported during your TTC journey, after getting pregnant, and beyond. Make your way to a standing position, allowing your partner to help you up from the floor, and face each other standing within arms reach. Step your feet out wider than hip-width distance, taking the toes out and bending the knees into a goddess squat. Ground down through the feet as your shoulders stack over your hips, then reach your arms towards your partner and clasp forearms. You can decide how intense to make this squat by bending more deeply, or lessen the intensity by gently swaying side to side, straightening one leg and the other as you maintain eye contact.

    Lighthearted

    Don’t forget to have fun with these poses and try others from your yoga practice! Balancing postures are a great reminder to not take ourselves too seriously. Try a tree pose standing next to your partner, balancing on one foot as you draw the sole of the other foot towards your calf or upper thigh, and offering support with an arm behind your partners back, or interlacing the hands closest to each other as you reach overhead. Feel your standing feet rooting into the earth as your arms reach tall overhead, and enjoy this shared experience together!

    Try one of our FREE summer events while space is available and our current Yoga for Fertility schedule on our Calendar today! Call us to schedule a private yoga session in Chicago or Highland Park for you and your partner at: 312-321-0004.

  • Guest Blog: Cleaning Out My Closet

    by Rickie Kostiner RYT, Clinical Intern 

    I took a good hard look one morning at the piles of stuff that had accumulated between my jeans and sweaters. It was a misshapen pile that had peculiar characteristics including big dark spots and glimpses of shimmer, it was hard and jagged around the edges but soft and mushy inside. No, it wasn’t loose socks, empty boxes, or unopened mail, it was me. I wasn’t dreaming, but I swore that I could see myself in physical and metaphysical form in my closet that day. My heart sank and slouched to the ground. Knees to chin I rocked back and forth for what seemed like an entire day wondering how I got there. How did I end up on that shelf and how could I find my way back into my own body. My body, I shrieked. What. Is. A. Body and why can’t I feel any part of mine? I touched my toes, not painted calloused soles. I licked my lips, cracked, and broken. I ran my fingers through my hair, rough and thin. I closed my eyes and tried to breathe but every breath stopped short in my chest. What was happening? How did I get this way? I somehow managed to pull myself off the dirty carpet that day and I continued to move through the rest of my day. That’s all I did, I moved through places, interactions, workouts, meals. There were no feelings, because I wasn’t there. I was still on that shelf.

    How do I get off the shelf? Am I ever going to feel anything ever again. I walked past a yoga studio everyday to get on the train. One day a sign out front of the studio read, “come inside and feel your body! Baby, it’s cold outside.” Okay, I thought, this is it, I’ll try it. That first yoga class was weird, I couldn’t explain how it made me feel but I went back. I went back three more times and then five more times after that and pretty soon I was practicing six times a week, but I still couldn’t tell you why. I practiced for two years, completed my first 200 hour teacher training, and had started teaching and I still couldn’t tell you why.

    It was a Sunday, I had been teaching yoga for about four months. A dear friend and fellow yoga instructor told me she was going to take my class. Immediately, I felt shocks of nerves zooming through my body. “I’m nervous!” I said to her. She replied, “Rickie, I am here for whatever you have to give.” Wow. Right?  Think about it, I am here for whatever you have to give. That level of flexibility is something I could only dream about achieving. For the first time since I started practicing yoga I felt something other than those adjectives that I was “supposed” to be feeling (tired, strong, healthy etc.) I felt safe. I went home that day and opened my closet to see that the pile of stuff was smaller. The parts that were black began to fade and the parts that were shimmering glistened a little more. As I continued to take in what my friend had said, ideas began to click in my head. In teacher training our leaders told us that yoga was much more than the physical practice, it is a much deeper and broader philosophy that encourages and encompasses a way to live, a way to treat one another, and most importantly, a way to treat the self.

    I started to listen, and I started to observe. I took a step back from the rigid expectations I had of myself as a teacher and student and allowed the philosophy to manifest within. The true intention behind the practice and philosophy of yoga is to find stillness, both in the mind and body. The physical, asana, practice of yoga is done in order to help the body sit still. Handstand means nothing if the body cannot rest. Slowly, yoga finally began to make sense. The reason I came to yoga each day was because I was allowed simply to be.

    Everyone has their unique reasons for finding and pursuing yoga. If you approach your practice with intention that is truth and that is real. Yoga changed my life by giving me a safe space to uncover layers of myself and were buried beneath many years of neglect. Today, as I continue my studies and research further into the dimensions of counseling and psychology, I am reminded every time I step on my mat that I have everything I already need within to heal. A perspective that took me a long time to actualize, but once I did, other pieces of my life fell into place. The piles of stuff in my closet slowly transformed into significant pieces of my life that I began to recognize as relationship, family, self. I was there all along, buried beneath the layers of stuff, patiently waiting to be uncovered. As you begin to uncover layers of self that have been buried remember to trust in the process that the practice of yoga can bring. Now, I practice both on and off my mat with the intention of, I am just a voice, the yoga does the work.

    During Mental Health Awareness, we encourage finding support in whatever format works best for you-whether yoga, acupuncture, visiting a support group specific to your needs for infertility support, trying again after loss, or single parenthood), meditation, and/or speaking with your doctor.  Resources, such as, Resolve (866-NOT-ALONE), Star Legacy Foundation, and the Women’s Professional Health Networking Group of clinicians supporting patients going through fertility treatments, pregnancy after loss, struggling in their relationships on the journey, perinatal anxiety, depression, and more (consult with your practitioner at PDtM for more information about these trusted contacts including Alison Lautz below). 

    Join Pulling Down the Moon for the FREE Webinar Hope & Healing: Simple, Practical Techniques for Coping with Disappointment & Loss on June 3rd at 6pm CST.

    Author: Rickie Kostiner RYT, Clinical Intern 
    Supervisor: Alison Lautz, LCSW
    Therapist & Life Coach
    www.alisonlautz.com
    815-341-9244
    info@alisonlautz.com
    

  • The 4 Pillars of Health: How to Be & Stay Healthy

    By Christine Davis, Acupuncture Director

    Everyone has advice for you: Do this, do more of this, don’t do that, do less of that. This is the only thing that works. Everyone is different, so nothing works for everyone. Eat more of this. Eat less of that. Exercise more. Exercise less. Weigh more. Weigh less.

    I think that, particularly because of the internet, you can find information to support every theory out there on literally everything. It’s hard to know what to trust, what is actually true. While it can take some time to find the things that work for us to stay healthy or find balance, I do think there are a few things that we can universally take as truth.

    Here’s what I’ve found:

    • Slow Down. I started with this one because it helps to make all the rest possible. We hear this a lot, right? Take time for yourself, relax, find ways to unwind. But how do YOU do that? I think it’s necessary to take some time every single day to be quiet and listen to what your body, your mind, and your heart are telling you. Some days, you might have more time, some days, it’s only 2 minutes. But this has to be a priority like any other. When you take time to be still, whether in meditation, taking a walk, listening to quiet music, doing yoga, or even in an acupuncture session, this is time to hear yourself: your thoughts, how your body feels, where your mind is. What works for one person may not work for another. Remember there’s a reason that we call meditation a “practice.” It’s a process, not a destination. It recharges you, helps you find yourself and your goals, and strengthens your ability to cope with the challenges that life throws your way.

     

    • Eat Well. There are so many theories out there about how to eat, what to eat, where to eat. It can all get very confusing! But I think we all know what things don’t feel right – whether it’s refined sugars/carbs, greasy/fried foods, too much salt, portions that are too large, etc, so staying clear of those as much as possible is critical. The more I go through life and doing the work I do, the more I realize just how important these things are. A study that came out last month showed that unhealthy diets are responsible for 1 in 5 deaths worldwide. Even if our diets are only “kind of” unhealthy, those foods could be contributing at the very least to inflammation, endocrine dysfunction, and thereby problems with fertility. If you are feeling lost in the woods about where to start, make an appointment for Nutritional Counseling with one of our amazing Dietitians.

     

    • Sleep. Oh this is a hard one. We all think we can get away with sleep deficiency, but it always catches up to us in the end! The key is to try to stay consistent, even if you can’t be perfect every night. Aim for 7-8 hours, as close as possible to the same time to bed every night and wake up every morning. Of course, you will have special events, travel, and other things that try to throw a wrench in the works, but the more you condition yourself to stay consistent, the more your body will be prepared to sleep well when it’s time. Other things to try:
      1. Stop drinking anything caffeinated after 10am if you plan to go to bed by 10pm. Caffeine can stay in your body for up to 16(!!!) hours, so plan accordingly.
      2. Try a simple chamomile tea about 30-45 min before bedtime – steep in 4oz or less of water so you won’t have to get up to use the restroom during the night.
      3. Stay away from devices 45-60 min before bed. It’s tempting to try to catch up on emails, surf Instagram or space out to some Netflix, but trust me on this, sleep is way more important!
      4. Clear clutter from your house in general, but definitely from around your sleeping area. There should be nothing that reminds you of stressful situations or work. Keep your sleeping area as simple and comfortable as possible to invite relaxation and rest.
      5. If you are still struggling to fall and stay asleep, try acupuncture to help regulate your diurnal cycle.

     

    • Exercise. This is another one that gets pretty complicated, but the bottom line is that you need to move your body on the regular. Medicated IVF cycles notwithstanding (when walking and gentle yoga are safe, as well as, recommended), getting your heart rate up and doing some resistance (free weights, muscular isolation, etc) exercise are necessary for us as humans. Our driving, sitting lifestyle has caused us to not have to do these things for basic needs, so we have to go out of our way to find them. If you love going to the gym, then do it! If you hate going to the gym, then find what works for you – yoga, martial arts, ballroom dancing… If you enjoy it, you’re more likely to stay with it. I had a personal trainer as a patient one time. I remember asking him what the best kind of exercise was. Do you know what he said? He said, “The best kind? That’s the one that you DO.” 100% accurate. If you are someone who has strayed away from exercise or maybe never had a regular practice, it’s time to make friends with the feeling of moving your body to make it strong and healthy. Find what works for YOU.
      • >I want to make one side note here to say that you may be someone who exercises TOO much which can also have adverse effects on your body. It can be difficult to let go of an ideal of weight, shape, or status. If you are dealing with a BMI that is below optimum, consider discussing what’s going on with your MD, Dietitian, and acupuncturist.

    That’s it. That’s all I know. None of this is new. But this stuff does work – tried and true. Some of it takes real willpower, but setting the wheels in motion now can help you find your healthiest self for life.

    Try Acupuncture for only $75 in May!  Learn more about holistic health options for the journey for you and your partner at the Shine Together In Person Meet-up with Pulling Down the Moon’s very own Christine Davis presenting on Tuesday, June 11th at 6:00-7:30pm at our Chicago office. Register to save your spot today!

  • Guest Blog: It was my team who knocked me up!

    by Michele Weiss, LMFT

    Realistically, I imagine that there were many factors that lead to where I am now 30 weeks pregnant. While I endured over 100 shots in my abdomen and butt, 4 frozen embryo transfers, and countless failures and disappointments, I believe it was something more than the medication and the needles that got me to a healthy pregnancy- or at least kept me going.

    I want to share my story because after hearing the stories of many infertility warriors over the years in my private practice, I feel that we need to be open and honest about the real deal. I want to share my story not just so people who have no understanding (or misunderstanding) of infertility’s devastating reach can get a glimpse into our world, but so that those of us in this community of warriors can feel less alone, less damaged and less ashamed.

    My husband and I are carriers of a Jewish genetic disorder that lead us to terminate a pregnancy. This is a choice that, I know, evokes intense feelings and convictions in other people. As a woman who longed for, prayed for, and tried mightily for a healthy baby, the choice just felt like a heart string being ripped from my chest. We decided to pursue PGD and IVF after this loss as our route to building a family. However, trying for a child at 38 years old via PGD and IVF proved to be longer and more complicated than we expected.

    What helped me through it? There were the practical things like having a doctor and an acupuncturist whom I trusted implicitly and knew were 100% in the trenches with me (Thank you again and again Dr. Eve Feinberg at Northwestern and Kelly Lyons at Pulling Down the Moon). Acupuncture at PDtM was the only place I truly felt I could deeply and fully relax. In the midst of doctor appointments, my medication regimen, diet, meditation, etc., acupuncture helped me slow down and find my center. For me, the holistic approach to treatment helped me feel like I was doing everything within my power to get to a healthy baby.

    There were 3 touchstones that kept me going

    1. Stay away from Should’s

    2. Small Joys

    3. Hope

    It was a pretty simple formula, but enormously difficult to implement in the face of failure after failure.

    Stay away from Should’s. I decided to keep going until my doctor kicked me out of the clinic. It can feel like insanity to continue treatment in the face of unending loss and trauma. I reminded myself that I still had options if I could just expand the vision of how my journey to baby “should” go. These are not the idyllic narratives recorded in baby books. They are our valid, messy stories of bravery and passion, nonetheless.

    Small Joys. I decided that I would not let infertility rob me of all moments of joy that still existed- even when those moments of joy were teeny, tiny. I continued going to SoulCycle in between cycles because I felt happy on that bike. I cuddled in my dog’s fur. I went out with my girlfriends for water and wine (guess who drank what?). I spent way too much money on delicious teas. I went to see my favorite bands in concert, my needles in tow, and shot myself up with medication in First Aid bathroom stalls. I knew I needed to create joy where I could and to stay connected to the parts of my life that made me feel like “me” while living in the crazy world of infertility.

    Hope. I am deeply Jewish in my beliefs and spiritual practices. To my own surprise, during my infertility struggles I found hope in an Evangelical preacher. I would listen daily to “my Christian Rabbi”, as I affectionately referred to him. And minus the Jesus part which did not fit into my Jewish value system, this preacher’s message helped me tap into hope in the face of hopelessness and strength in the face of vulnerability. I think that God understands that when we are in the eye of the storm, we need to be a little radical.

    Then, there was the woman who checked me in for my daily blood work and ultrasound at the infertility clinic. I think she could tell that I was particularly beaten down one morning. After the standard registration procedure, she slipped me a small blue post-it note that read, “Thanks for always coming in with a warm smile. You make my day and I pray for your family to increase with a new baby. TRUST”. Her kindness touched me and reminded me to always cling to hope. I still carry her note with me in my wallet so that I can get a dose of hope if I ever need it.

    Even though I am a therapist who specializes in infertility and perinatal challenges, I do not really believe in advice when it comes to these matters. I have heard enough stories to know that each one of us has our own very unique heartache and very personal struggle. All I can share is what helped me. I was fierce and radical as a means to keep going. I expanded my vision of family-building when it wasn’t going the way I thought it would or should. I sought hope in trusted professionals and strangers, alike (even in unexpected places). As I sit here with my 7 month bump, I feel grateful that mine was the messy, painful, beautiful story that it turned out to be. And I will soon be proud and humbled to write that story in my daughter’s baby book.

     

    Michele Weiss LMFT
    
    3166 N. Lincoln Avenue, Suite 202 Chicago, IL 60657
    
    312-213-4690
    
    mweisstherapy@gmail.com
    
    Monday, Wednesday and Friday appointments available
    
    www.mweisstherapy.com

  • The Stress Response, Gut, and Fertility: Why You NEED to Read This!

    by Amie Shimmel Handa, D.C., Dipl. Ac., L.Ac

    People talk about stress all the time, and we all know that it is bad for us, but most of us don’t realize the long term consequences of chronic stress. It can impact our fertility, our nervous and immune system and even our gut. But what does that really mean to us?!

    I am going to break down what happens during a stress response and hopefully the next time you start to feel stressed you can take some action before the stress starts to control you,When you experience any kind of stress, physical, emotional , or mental, your body processes it the same- through the adrenal glands. When you encounter a perceived threat, (could be a work deadline, something going wrong with your body or life, or even something your body ate that was detrimental, your hypothalamus, a tiny region at your brain’s base, sets off an alarm system in your body. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located atop your kidneys, to release a surge of hormones, including adrenaline and cortisol.

    Adrenaline increases your heart rate, elevates your blood pressure. Cortisol alters immune system responses and suppresses the digestive system, the reproductive system (fertility) and growth processes. Did you know that 70 % of your immune system is in your gut so when cortisol affects the gut it’s also impacting the immune system? Cortisol, long term is highly inflammatory. When inflammation is chronic and it’s been around for a while, it can even trigger an autoimmune disease. As a result of this chronic stress your body continuously cycles through periods of high inflammation, which can damage the gut lining and make vulnerable to pathogens like bacteria, yeast, and parasites and a suppressed immune system.

    When the digestive system is compromised and harmful bacteria or yeast multiply and grows, the neurotransmitter “Serotonin “production is lowered and it is your “feel good, well being” hormones so your mood and happiness is reduced from this stress response. We know in holistic medicine the connection between cortisol (stress) and fertility. “We know now that stress hormones such as cortisol disrupt signaling between the brain and the ovaries, which can trip up ovulation,” says Sarah Berga, MD, an infertility specialist and vice chair of women’s health at Wake Forest Medical Center in Winston-Salem, N.C.

    The good news is you don’t have to live with chronic stress. There are numerous actions you can start today to reduce your stress. One of the best ways is through regular acupuncture treatments. Each time you receive acupuncture, especially ear acupuncture, you are stimulating the parasympathetic system the “rest and relaxation” system. Other great action steps are massage, yoga and meditation. My best piece of advice for stress is being kind to yourself and knows you are doing a great job!

    Try an Initial Acupuncture Consultation in April and get a follow-up session for FREE ($95 value)! Call us to learn more at: 312-321-0004 or book online today with the promo code BOGO19!