• Myo-inositol for Male Fertility?

    By Margaret Eich, MS, RDN

    Myo-inositol is a supplement that we often recommend for lowering insulin and testosterone levels and promoting cycle regularity in women with polycystic ovarian syndrome (PCOS). We also recommend it for egg quality. Now evidence is mounting that myo-inositol may have a beneficial effect for sperm quality in men as well!

    Myo-inositol is a molecule that your body makes from glucose. Myo-inositol is also found in foods in foods like fruits, beans, grains, and nuts. It has half the sweetness of glucose, thus if you mix myo-inositol powder into some water, you will taste a slight sweetness. Myo-inositol is critical for cell growth, cell membrane formation, lipid synthesis, and cell signaling in your body.

    According to the research, myo-inositol seems to have a beneficial impact on mitochondrial function. If you remember from high school biology, the mitochrondria are the “powerhouse of the cell,” meaning they are responsible for energy production. The idea is that supporting the mitochondria helps ensure the sperm have adequate energy production to support proper motility. In the research, incubation of sperm from men with low sperm count, motility, and/or morphology with myo-inositol resulted in higher sperm motility. Myo-inositol may also have antioxidant effects.

    A recent study of 100 men with low sperm count and/or low sperm motility looked at supplementation with myo-inositol, alpha-lipoic acid, folic acid, betaine, thiamine, and vitamins B6 and B12 to determine the impact on sperm quality. After a 90-day treatment period, there was a significant increase in sperm concentration, progressive motility, total motile sperm count, and normal sperm morphology. Within 6 months of discontinuing the supplements, the partner became pregnant in 40 cases either naturally or via IUI of IVF. No adverse effects were reported in the 100 men following this supplement regimen for 90 days.

    This study has really striking results. Because multiple nutrients were used, we can’t be sure how much of the impact is due to myo-inositol compared to other nutrients. It would also be great to see a placebo-controlled trial with myo-inositol. For now, these results are looking promising for using myo-inositol to improve sperm motility in men with subfertility of unknown cause. Stay tuned as we learn more about this important topic! 

    References:

    1. Canepa P, Dal Lago A, De Leo C. Combined treatment with myo-inositol, alpha-lipoic acid, folic acid, and vitamins significantly improves sperm parameters of sub-fertile men: a multi-centric study. Eur Rev Med Pharmacol Sci. 2018;22:7078-7085.
    2. Condorelli RA, et al. Myo-inositol as a male fertility molecule. Eur Rev Med Pharmacol Sci. 2017; 21(2 Suppl): 30-35.

  • Happy Thanksgiving

    By Kelly Lyons, L.Ac., MSOM

    Bloomberg just reported a story that placed Americans in 64th place among 195 countries who are improving their life expectancy by the year 2040. In 2016, the US was ranked 43rd among those 195 nations.

     

    The 6 health factors that influenced these outcomes were:

    1. High blood pressure
    2. High body mass
    3. High blood sugar
    4. Tobacco use
    5. Alcohol use
    6. Air Pollution

    Take a look again at these 6 influences. Most clients at Pulling Down The Moon are managing ALL of these issues very well. It is important to discuss the life-long benefits that your commitment to self-care are providing. While the short-term goal is building a healthy family, the long term benefits will be reaped once this foundation of wellness is built upon.

    For those of you who have had your children and are not sleeping, not eating as well, not finding time for yoga, and imbibing in more alcohol than you feel honestly is good for you, remember to come in and get some support.

    For those of you who are still TTC, remember that every moment of self-care adds up. Your investment in yourself now is not futile if you have not reached your family goals, yet. I truly believe that the gentler, smaller, daily choices we make are the ones that create lasting health and wellness.

    Thank you all for your deep commitment to your health. You are the finest, most dedicated clients in the world, and we know it!

    Happy Thanksgiving!

    And don’t forget we are here for you–before or after Thanksgiving–though we will be closed on Thursday, November 22nd in observance of the holiday! Call us at: 312-321-0004 to schedule some self-care today!

     

  • How Yoga Saved My Life (and Sanity)

    Hi! I’m Alison, Al, or Ali and I have been practicing yoga for 13 years. I still can’t do a handstand without my friend (the wall), but that doesn’t matter because the things yoga have done for me are immeasurable. Over the years, my love for yoga, and its many forms, have grown and changed, went silent, went over the top, and made me broke (thanks Lululemon), ALL THE THINGS…..

    I’ve used my yoga practice to maintain fitness or weight, sometimes to ease my mind, for naps in savasana, and at times for a home when my home was less than an ideal place for me. I’ve talked until I’ve been blue in the face to my friends and family about why they should do yoga too. I would say things to them like: “the music is so calming”, “you will build confidence”, “you will meet new people”, but with all this blabber if you are anything like me, you might find that yoga distinctly changes or even saves your life (if I’m being dramatic, as I tend to be :). Let me be clear: yoga can help you through any major life change, good or bad, and gives you the strength and self love that you need. Let me count the ways yoga can help:

    Confidence. Built from our work on the core. Discover that public speaking or meeting new people isn’t that scary.

    Courage. Try something new off or on the mat or maybe the strength to cope with a chronic illness, anxiety, or depression.

    Comfy Clothes. No more jeans because OUCH! How cute are yoga pants with a sweater and boots?

    More healthy choices. To relax, breathing techniques and/or mantras work better than booze or stressing eating. I still like to indulge in a glass of wine every once in a while, but I no longer drink to relieve anxiety.

    Trust. In the universe and your individual journey. A consistent yoga practice can help you let go of anger about the past and fears about the unknown future

    Friends, confidants, business connections. Yoga has introduced me to an entirely new network of friends and yoga is always more fun with a buddy. I have gotten jobs, had a lot of fun, and traveled the world with people I’ve met through yoga. Who would have known?!

    I could go on and on, but I’ll let you experience it for yourself and hopefully you will want to make your own list. Come check out a class with the yoga crew at Pulling Down the Moon (Cassie, Christina, Kellie, Diana, or Me).  Special Holiday Support Editions of Yoga for Fertility available for a limited time (Join me with Rolling Enrollment through January 7th on Mondays at 5:30pm in Chicago, start on Wednesday, November 28th at 5:45pm with a NEW series with Diana in Chicago, or join Christina starting December 2nd at 2pm in Highland Park!)

    We all have our individual styles of this ancient practice and we will help you keep your calm during whatever journey you may be on. Please join us for special Yoga for Fertility holiday support series, Prenatal Yoga After Infertility, and/or private yoga sessions. Register here. Questions? Call us today at: 312-321-0004! Save 20% off Yoga for Fertility this season as our gift to you with the promo code: GIFT20 today!

    Alison Lautz, LCSW, RYT

  • Guest Blog: A Personal Journey

    Five years ago, after deciding to start a family, I became pregnant for the first time. Although my husband and I were nervous about a miscarriage in the first trimester, once we got to three months, we relaxed and started planning for the arrival of our son. I was staying active, eating healthily, doing everything I was told to do, and so it didn’t occur to us that our son wouldn’t be born in the summer of 2014. Then, in April 2014, our lives changed forever. At 25 weeks, I started having contractions. Within a few hours our son died in utero. I will never forget the look on the doctors faces as they desperately searched for a heartbeat but couldn’t find one.

    Later that night I was induced, and Luca Thomas Sturdy was born at 4 am on April 4th, 2014 weighing 1.7 lbs. There was no first cry, Luca was born into silence. Our midwife stayed with us, crying by our side, and encouraging us to hold him, of which I am so grateful to her. Luca was perfect, tiny, but perfect.

    The next few weeks and months were the hardest time of my life. I felt like everything I knew to be true was gone and I couldn’t understand how life could continue. It took months for the reality of what had happened to sink in. I would look in the mirror and think ‘thats not me, thats a women whose baby has died. No, it is me, that’s who I am now.” I had become one of the ‘other people’ that terrible things happen to. We got through it with the help of a wonderful counsellor and support from friends and family, but it fundamentally changed us both, and how we looked at life. We realised how unpredictable life can be and how naive we were to this previously.

    It also reinforced how much we wanted children, and so we started to try again. We were constantly told what had happened was ‘bad luck’, and that we’d have our ‘rainbow’ baby. We conceived quickly again, but this was the start of a series of loses, four more in total, all apparently unrelated and ‘bad luck’.

    After the third loss, we started IVF and begun seriously researching adoption.

    IVF bought its own challenges and a great deal of resentment. I resented having to inject myself, and having to deal with daily phone calls to tell me if any of my eggs had survived and fertilised and then if any of the embryos had developed over night. I started to resent the idea of pregnancy – I didn’t want to deal with this anymore, I just wanted a child. IVF was a horrible reminder of how little control we had and it turned becoming parents into a numbers game.

    Luckily, we had talked about adoption in the past so looking into it wasn’t a huge leap for us. As we researched it more, we understood it wasn’t a simple ‘plan b’, but came with unique and serious challenges. It added to the isolation I already felt when I compared the decisions we were making to friends around us. We had to let go of all our preconceived ideas of what our children would be like, and what how our lives would unfold.

    We tried two rounds of IVF, both unsuccessful. Our lives had turned into a constant battle with fertility and grief. If we weren’t putting all our energy into trying to get pregnant we were recovering from another loss. I was embarrassed to contact friends as the only news I ever had was another loss, and I felt like people were running out of energy to support us. Suggesting we should have hope seemed farcical. I hated that this had taken over our lives so completely and felt so withdrawn from everyone around us who were seemingly breezing through life, now trying for their second or third child.

    Through counselling I realised that I was avoiding my biggest fear; that we would never have children, whether through conception or adoption. It was like a monster in my peripheral vision, lurking just out of sight, but close enough that I could feel its presence and it filled me with dread. I decided to face this fear. I thought alot about what our lives could be like if we didn’t have children. I wasn’t ready to chose this path, but in facing it as an option, it helped me to see that there were so many possibilities and I could let go of the fear of any one path not working out.

    And then an opportunity arose to move from London to Chicago. We realised how good it would be for us to be in a new place, and have a new focus, so in January 2017 we moved to the mid-west. After another loss, we decided to stop trying to conceive and focus on adoption – we had just been approved to adopt by the state of Illinois and were excited to start the matching process.

    Four days after making the decision to stop trying, I had a positive pregnancy test. I cried, not out of joy or happiness, but at the thought of the inevitable loss this represented, I was devastated and petrified of how this one would end. After four and half years I finally, genuinely, did not want to be pregnant. I had accepted that we would start our family a different way, and was excited about this. But we pulled all our energy, and started the process again. I had my first scan at five weeks, surgery at eight weeks for a transabdominal cerclage and began weekly progesterone injections. I had multiple emergency trips to the hospital believing the baby had died. I felt sick going into every scan, which I was having every two weeks. But, despite everything, in between all the anxiety and stress, there were amazing moments – feeling the baby move, my husband singing to him, imagining the moment we would meet him (when I could bring myself to have this fantasy). We decided at 36 weeks we had to tip the scale and focus more on excitement rather than fear and so we bought some baby clothes. Once I got over the initial anxiety I couldn’t stop smiling as I held these tiny clothes and thought about our baby. I used every tool available to me to get through those nine months – acupuncture with Kelly, yoga including Prenatal Yoga After Infertility with Kellie, meditation, massage with Christine S, mantras, group therapy, swimming, walking.

    I am writing this on Oct 16th, and our son Adam James Williams-Sturdy is three months old today, having been born on 16th July weighing 6lbs 8. He is an absolute joy and we still cannot believe he is here with us. Despite everything that has happened to us, we feel like the luckiest people in the world when we see his beautiful smile and his big bright eyes. He was born on Luca’s due date, four years on, and looked just like Luca when he was first born. One day we will tell him about his big brother.

    I hope that sharing my experience helps others to accept that there is only so much of life that we can plan and predict, and by letting go of the rest, you can find new paths forward and new ways to be happy. This is the legacy that Luca has left us.

  • The Importance of Healthy Hormones

    by Diana Zic, RPYT

    I spent most of my life under the impression that my body contents all lived and operated on separate islands: Boy, was I mistaken! Let me explain, before my training in anatomy and hormone health with the Institute of Integrative Nutrition (IIN) along with my yoga training programs I assumed if something was going on in my body it was isolated to that particular area in my body. For example, leading up to my menstrual cycle my breasts were almost always tender; therefore, I would assume there was something up with my breasts; when my digestion would fluctuate month-to-month, I would assume it was solely my gut to blame (which was partially the problem, that’s another blog); when I had pelvic pain during my menstrual cycle, I would assume it was isolated in my pelvis; and once I began trying to conceive a child, I assume it was solely my uterus to blame, but learned there was much more to it!  

    In other words, I had no understanding on how the body functioned and what can trigger these symptoms that I was having.  Many years later, I’ve learned how the endocrine system the glands that comprise it and produce the hormones in our bodies play an intricate role in how we feel.

    Quick anatomy lesson in case you were like me and unaware of the endocrine system: the endocrine system is a collection of glands and a few glandular organs (pituitary, hypothalamus, thyroid, parathyroid, thymus, adrenal, pancreas, ovaries in women, testes in men and pineal – see picture – being a yogini I shared the picture where it shows our 7 main Chakras.  It’s said that these energy centers pair with an endocrine gland and govern it’s function) that produce hormones that control our metabolism, growth and development, tissue function, sexual function, reproduction, sleep and mood. Woah! These hormones release messages via our bloodstream to carry to our organs and tissues to perform their job.

    Our hormones are not loners; instead they work together like the conductor and the orchestra to create a harmony in our bodies.  So, if one hormone is out of tune, it throws off your other hormones and even other body systems.

    Below I have shared the eight major hormones in the body and a very brief description of their roles:

    1. Estrogen – plays an important role in sexual reproductive health – there’s more than 15 forms of it that have been identified!;
    2. Progesterone – health of our nervous system, prepares the lining of the uterus for potential pregnancy, protects the brain from damage, breast health and cardiovascular health;
    3. Cortisol – mobilizing energy from the body, reduces inflammation and allergies, helps maintain mood and emotional stability to name a few;
    4. Thyroid hormones – T3 and T4 work together as a team, T3 is the active form. Together they help regulate metabolism, heart function, digestion, and brain development;
    5. Pregnenolone – known as the master hormone because it’s the precursor from which almost all other steroid hormones are made, including progesterone, testosterone, the estrogens, DHEA, and cortisol;
    6. Testosterone – known as the male hormone typically, but it plays a critical role in having a healthy libido in women, turns fat into muscle, keeps skin supple, increases bone density to name a few;
    7. DHEA – used in the body to make sex hormones; and
    8. Androstenedione – is a precursor of testosterone and other androgens, as well as estrogens in the body.

    So what’s a gal to do to be sure their hormones are in check so we can feel our best? First, I would recommend speaking with your doctor (a functional medical doctor, if possible) to get your hormones tested. If you’re experiencing any of the symptoms I described above, or if you’re not feeling well in your body, which include: lack of energy, not sleeping well majority of the time, not maintaining a desired weight, poor digestion, PMS symptoms, dull hair, problematic skin, and a poor sex drive to name a few.  

    In the meantime, you can benefit from cleaning up your diet a bit. Poor nutrition is often a big culprit to our hormone imbalances which can be a great place for most of us to start. 

    Clean protein: grass-fed meats, wild-caught fish, Non-GMO fed, organic, cage free free-range eggs (certified humane raised and handled is my preference), organic lentils and beans

    Healthy Fats: Cold Pressed Extra Virgin Olive Oil, Grass-Fed Organic Ghee, Animal fats from grass-fed meats; Avocado, Nuts and Seeds

    Organic Fruit: Berries, Pomegranate, Pears and Melons

    Organic Vegetables: Greens of all kinds; Cruciferous vegetables , Beets and Carrots.

    Learn more at Yoga for Fertility and/or with an Initial Nutrition Consult today!

    Be well,

    Diana

     

  • Stocking Your Fertility Friendly Kitchen

    By Margaret Eich, MS, RDN

    When you’re working on making changes to your eating habits to support fertility, it’s important to set yourself up for success by making sure you’ve got healthy foods on hand. Often the best of intentions can awry, because we’re short on time or mental space or energy for planning. Stocking your kitchen with healthy nutrient dense foods helps ensure you have healthy options on hand. No need to overhaul everything at once, but pick your step to take to help you move forward. Here are some tips for getting started:

    1. Keep only fruits and vegetables out on the counter. Everything else should be put in the fridge, freezer, or cupboards. We tend to reach for what we see. Have you ever walked past a cookie sitting out and been tempted to eat it? Of course! We all have. Out of sight, at least helps to keep it out of mind. Conversely, when you see fruit and veggies out, you’re more likely to reach for them for snacks or when planning a meal.
    2. Buy versatile vegetables. If you have trouble with vegetables rotting in your fridge, you’re not alone. To combat this, focus on vegetables that you can use for a variety of recipes. For example, organic power greens are a combo of baby kale, chard, and spinach. These greens work for salads, adding to smoothies, and for cooking. For cooking, add to a veggie egg scramble, stirfry, chili, or sauté with mushrooms.
    3. Stock your freezer with organic frozen fruits and vegetables. Of course, fresh fruits and vegetables are great, but we all get busy and frozen are super convenient and nutritious. Pick your favorite vegetable blends. Alternatively, broccoli and cauliflower rice are always good options when you need to add a quick veggie to a meal. Thaw out frozen fruit, and add to plain yogurt or to a smoothie for breakfast or a snack.
    4. Stock your freezer with high quality meats and fish, like wild salmon, grassfed beef, and organic chicken. A common barrier to preparing dinner is not having a protein source on hand. It’s so helpful to just be able to open the freezer and have something to cook.
    5. Keep nuts and seeds on hand for snack, smoothies, and salads. Choose raw or dry roasted nuts and seeds, but skip those roasted in oil. Great choices include walnuts, almonds, hemp hearts, and pumpkin seeds, but most nuts/seeds are nutrient dense and contain healthy fats, so you can’t go wrong.
    6. Keep eggs on hand. A veggie omelet/scramble works great for breakfast or for dinner on a busy night. Boil some eggs on the weekends that you can grab for snacks or breakfast during the week.
    7. Keep beans on hand for a nutrient dense protein source. Beans are packed with fiber, iron, and folate. In order to avoid BPA in canned beans, either buy beans in BPA free cans, glass jars, or cartons, or make your own from dried. You can freeze portions of cooked beans, so that you have them on hand when you need them.

    Now that you have gotten started, schedule a nutrition consult for the next steps!  Purchase a Wild Card in November and save with an Initial Nutrition Consult for only $75 (save $50)!  Must be scheduled before December 31st, 2018. No promo code needed to book today!

    Don’t forget Supplement Prenatal Packs are only $12 in November for a full month’s supply (save $56.50)!! Use promo code FALL12 to save online or in-center while supplies last!

     

  • The FEM SEM

    by Meredith Nathan, Director of Massage at Pulling Down the Moon, LMT
    Fertility massage is a cutting edge field, with far-reaching benefits that are still being explored.  At Pulling Down the Moon®, we’ve developed researched-informed and results-oriented techniques for working with the body after seeing thousands of fertility clients for over fifteen years. Our award winning, nationally recognized FEM Protocol™ is a five-part series using massage and related techniques to enhance the health and functioning of the pelvic and abdominal organs, and to promote the client’s mental, emotional, and physical well-being.
    The five parts of the protocol focus on cleansing and detoxification, enhancing reproductive circulation, oxygenating the pelvic organs, encouraging pelvic alignment and combating stress. Benefits may include:
    * promoting egg quality by improving the follicular environment and increasing it’s supply of oxygen-rich blood
    * lowering hormone disruption through stress management and clearing lymphatic congestion (a common storehouse for excess hormones and toxins)
    * supporting uterine lining and alignment through melting abdominal scar tissue, clearing circulatory pathways, and releasing structural tension patterns
    * encouraging relaxation and an overall sense of well-being during your fertility journey
    Learn more about why this protocol has caught the attention of the American Massage Therapy Association, the National Certification Board for Therapeutic Massage & Bodywork, and thousands of patients-turned-parents at The FEM SEM, a seminar geared towards helping you understand if The Fertility Enhancing Massage Protocol could assist your fertility journey.  The replay of the free webinar is available here.

  • 30 Nutrition Tips for PCOS Awareness Month

    By Margaret Eich MS, RD

    Have your vitamin D tested. Women with PCOS are often vitamin D deficient, and correcting the deficiency may help restore more frequent menstrual cycles and promote improved blood sugar regulation.

    Eat low mercury fish like wild salmon, tilapia, and sardines. These fish contain omega-3 fatty acids that may help reduce the inflammation associated with PCOS.

    Cut out all sugar-sweetened drinks like soda, sweetened teas, and sports drinks. These beverages can lead to insulin resistance, which only exacerbates the symptoms of PCOS. Instead, drink water with lemon or cucumber slices, or sparkling water with a splash of 100% fruit juice

    Avoid artificial sweeteners. They usually serve only to exacerbate sugar cravings and may contribute to issues with blood sugar regulation

    Make sure to eat a protein source at all your meals and snacks to help keep you full and satisfied and promote good blood sugar regulation. Moderate protein diets have been associated with better IVF success rates too! Protein sources include meat, fish, eggs, beans, nuts and seeds, or (limited) dairy.

    Eat only full-fat dairy instead of low-fat or non-fat. In the Nurse’s Health Study, intake of full-fat dairy, as opposed to reduced or non-fat dairy, was associated with lower risk of ovulatory infertility.

    Eat cruciferous vegetables daily, as they are great for estrogen-dominant conditions like PCOS. Cruciferous vegetables include broccoli, cabbage, kale, collard greens, and arugula.

    Avoid refined grains like white breads, pasta, cookies, cereals and crackers. They have no nutritional value. Instead eat whole grains like Ezekiel bread, brown or wild rice, quinoa, and millet.

    Take a fish oil supplement. Since it’s important to limit fish due to its mercury content, taking a fish oil supplement that has been purified to remove mercury is a great way to make sure you’re getting plenty of omega-3 fatty acids to help reduce the inflammation associated with PCOS.

    Lose the sugar! High blood sugar may be damaging to egg quality and promote inflammation in the body, besides the fact that it’s empty calories. Cutting back on the sugar is also an essential strategy if you’re trying to lose weight.

    Avoid corn, soybean, and cottonseed oils that are rich in inflammatory omega-6 rich fatty acids. These oils are often found in crackers, cookies, salad dressings, and pasta sauces.

    Eat vitamin D-rich foods like low mercury fish (salmon, tilapia, haddock, sardines) and egg yolks and get some sunshine.

    Eat fermented foods, which can help promote healthy digestion and balanced gut bacteria.

    Avoid foods with “soy protein isolate” and “texturized vegetable protein,” as they contain high levels of phytoestrogens that may be detrimental to fertility. You find these in meat replacement products, many protein bars, and in high protein cold cereals.

    Eat organic whenever possible, especially meat and dairy.

    Work towards a healthy weight. Whether you are overweight or underweight, a healthy weight is an important way to help improve your chances of conception and a healthy pregnancy.

    Eat berries. Berries are rich in antioxidants that may help reduce inflammation and prevent free radical damage to eggs.

    Eat healthy fats – dry roasted or raw nuts and seeds, avocados, low mercury fish, and olive oil.

    Learn the Dirty Dozen and Clean Fifteen. Check out the Environmental Working Group’s website to learn more. The Dirty Dozen are the top 12 fruits and vegetables with the highest levels of pesticide residues. These are the items to buy organic. The Clean 15 have the lowest pesticide residues so buying conventional versions is a good money-saving option.

    Avoid Bisphenol A (BPA) by using a BPA-free water bottle and limiting your intake of canned foods. Higher BPA levels in the body have been linked to PCOS.

    Try myo-inositol. This vitamin-like supplement may reduce insulin and testosterone levels and may promote ovulation in women with PCOS!

    Try cutting out gluten, especially if you have any digestive issues like diarrhea, constipation, or frequent bloating. If you have poor digestion, you likely are not absorbing nutrients from your food well.

    Support good digestion with probiotics, fiber from fruits and vegetables, and plenty of fluids. Limit refined grains and sugars.

    Eat beans and lentils. These nutritional powerhouses are great for PCOS as they are loaded with protein, fiber, iron, folate, and calcium – all very beneficial nutrients when trying to conceive.

    Avoid trans fats, which are a component of hydrogenated oils. Don’t buy any foods with “hydrogenated oil” in the ingredient list as these unhealthy fats may increase inflammation and are linked to decreased fertility.

    Take a prenatal vitamin that contains all of your B-vitamins. B-vitamins are vital to the ovulation process and especially important for women with PCOS. If you aren’t eating a balanced diet, you may not be getting enough of these important vitamins like thiamin, riboflavin, folic acid, B6 and B12 among others.

    Eat low glycemic carbohydrates. Low glycemic carbs keep your blood sugar steadier and provide more sustained energy throughout the day. Blood sugar balance can help keep insulin levels lower, which is important because higher insulin levels seem to be a driving force in PCOS.

    Eat foods with folate. You should definitely be taking a folic acid supplement while trying to conceive, but eating foods with folate is also beneficial. Include leafy green vegetables, beans, lentils, green peas, strawberries, and avocados.

    Eat slowly and mindfully. These practices can enhance digestion and absorption of nutrients and satisfaction with eating and prevent overeating and digestive issues like gas and bloating.

    Get plenty of antioxidants in your diet, especially if you’re doing ART. One study suggests that IVF increases free radicals, but increasing your intake of antioxidant vitamins and minerals was able to neutralize the free radicals. Think lots of different colored fruits and vegetables!

    Want to learn more? Schedule a nutrition consult today!

  • Car and Fertility Maintenance: A Metaphor

    By Cassie Harrison RYT RPYT

    Most of us have a car (or something similar) to take care of. With that responsibility comes maintenance and care. We do this to ensure our car is reliable and available for use.  Yet it might still break down. That dreadful red engine light comes on and flashes its ugly light annoyingly in our face. Our heads fall back against the seat and maybe like me, you’ve thought “Why? I don’t have time for this! I just took my car in, everything was fine!”  We do everything right and yet, it doesn’t run as expected. Car maintenance is akin to our fertility journey. We maintain and care for our bodies by eating right, exercising, lowering stressors, following doctors’ orders, and taking vitamins, just to name a few. Yet our bodies don’t perform as expected. So instead of getting that red warning light, we get negative pregnancy tests. While we don’t have control over the results of our maintenance, we do have control over our reaction to the “news”.  You might not be ready to consider Plan B, but be aware of your attachment to the results of Plan A. We keep maintaining, expecting different results, yet we get more of the same. F@@k! This isn’t what was supposed to happen. We are so tied to “Plan A”, that we can’t or are not ready to consider other options. Instead of holding so tightly to Plan A, can we open ourselves to Plan B? With the ultimate goal of becoming parents, regardless of how we get there.

    If you always looked at your car as broken and unreliable, it’s not a stretch to say you might think of it negatively. Possibly referring to it as “Old Unreliable” or “That Car.” In time you might grow to resent it. The same goes for our fertility and our body. We can choose to go through this journey broken and sad, coloring our fertility black or instead we go through it hopeful and optimistic. Which would you rather choose? Unlike the car we are not broken, yet it feels like it.  The next time you get unexpected fertility news, take a deep breath and step off the emotional roller coaster. That isn’t to say not to have your emotion, by all means have it, but then step back and decide how to move forward. It’s when we get off the emotional roller coaster that we can reassert control of the process. One way we can reassert this control is through breath-work, yoga, and mediation. Add these to your treatment plan today!

  • How PDtM’s Online YFF Works

    By Beth Heller MS RYT, co-founder of Pulling Down the Moon and Online YFF instructor

    Much more than a typical yoga class, this six-week Yoga for Fertility program, created by Pulling Down the Moon, helps students develop skills to manage the stress and anxiety of fertility treatment, as well as learn a yoga posture practice that promotes blood flow, supports hormonal balance through stress reduction and calms and relaxes the nervous system.  Two separate clinical studies have shown this study to reduce fertility patients’ anxiety by more than 20% over the course of six weeks, for both online and in-person groups!   We are also following our study groups to see whether yoga has impact on conception rates.

    Unlike heated, vigorous vinyasa and power yoga classes, Yoga for Fertility is safe during medicated fertility treatment.  Click here to register for class starting 9/23!

    Online Class Format

    Our online class uses a webinar format to replicate the group interaction and discussion portion of the class and uses Pulling Down the Moon’s Fully Fertile Yoga Companion videos to direct your individual home practice.  In addition, participants are provided with links to different practices, including our Moon Salutes, Hip and Heart Opening, Hormonal Regulation/Digestion Practice and Mood Elevating Practice.  The goal is practice 3-4 times per week on their own.

    While you may initially shy away from the discussion part of the class, it may be this point of connection (which in yoga we call sangha) that creates the greatest shift in our body and mind.  Research suggests that women have an additional defense against stressors, called the “tend and befriend” response.  What this means is that in addition to the fight, flight or response to stress, women who seek out female companionship during times of stress may activate another defense against stress that helps to physically induce relaxation.

    Why Yoga for Fertility?  

    *Yoga balances the nervous system. Unlike intense, high impact cardiovascular exercise, which places considerable strain on the body, yoga uses deep breathing, mindful movement and unique stretches to stimulate the body’s relaxation response.

    *Yoga massages and stimulates our internal organs, promoting blood flow and oxygenation. Unlike exercises like weight lifting, cycling and running, which direct blood into the large skeletal muscles and are largely two-dimensional, yoga uses subtle multi-dimensional movements like twists and folds, inversions and backbends. This gentle action stretches and massages internal tissues and organs, promoting not only blood flow but the movement of lymph.

    *Yoga trains your “letting go muscles.” Women in the thick of their fertility need tools to manage stress and anxiety in the here and now. Learning to hold a challenging standing pose or sensation-filled stretch, while staying calm and breathing deeply, is rehearsal for staying calm in stressful life situations.

    *Yoga for Fertility classes create “sangha,” the yoga word for a like-minded and supportive community. Everyone on the fertility journey needs a positive environment and a place they can go to feel safe and understood. Struggling to conceive can turn a woman’s social network upside down. With girlfriends on the mommy-track, family get-togethers feeling like minefields, and ordinary interactions can become excruciatingly painful, our Yoga for Fertility class creates a safe haven – and most women don’t realize how much they needed one until they join a group!

    Try Online YFF and another service to save in September with the You Pick Two promotion!  Call us if you have any questions about this class, promotion, or scheduling at: 312-321-0004 today!