• Tips for Enhancing Male Fertility

    By Robin Miller RDN

    The fertility journey can be an exciting time for many couples…until it’s not. After many months or even years of trying to conceive and often times deemed “fertility-challenged,” baby-making can become a stressful task for many couples. Newsflash! 1 in 8 couples struggles with infertility, you are not alone!

    Conventional wisdom suggests that infertility is primarily a female issue, however research shows that approximately 40% of infertility cases are due to male-factor. The good news is there is much research that highlights how certain changes in a male’s lifestyle, including diet, weight loss and intake of herbs and supplements have proven to enhance male fertility.

    Here are some things men can do to improve their fertility:

    • Lose weight. It is recommended that men maintain a normal BMI (18.5 to 24.9 according to the CDC). Research suggests obesity may lower sperm parameters and testosterone. However, these effects may be reversible with gradual weight loss through diet and exercise, but not with bariatric surgery. Bring on the fruits and vegetables, whole grains, lean meat and low-fat dairy and get moving!

     

    • Throw out the tobacco. Smoking tobacco has been linked with lower sperm concentration and impaired sperm motility and morphology. Use of chewing tobacco is dose-dependent, presenting a negative effect on sperm count, motility, morphology and viability.

     

    • Cut back on alcohol consumption. Studies suggest that heavy alcohol consumption can negatively impact many male fertility factors. However, moderate consumption of alcohol appears to have a limited effect on male fertility factors. Instead of drinking alcohol, try sparkling water or club soda with a slice of lemon or lime.

     

    • Start taking supplements and trying holistic therapies. Many supplements have been studied and show positive effects on male fertility, including: coenzyme Q10, L-carnitine, omega-3 fatty acids, selenium, and a combination of zinc and folate. Be sure to speak with a registered dietitian and your physician about your individual needs as it relates to supplements.  It can also help to add Acupuncture, TCM herbal medications, and Mind Body practice to your routine!

    REFERENCES: https://www.ncbi.nlm.nih.gov/pubmed/26952957

    1 Al-Ali BM, Gutsxhi T, Pummer K, Zigeuner R, Brookman-May S, et al. Body mass index has no impact on sperm quality but on reproductive hormones levels. Andrologia 2014; 46: 106–11. by caffeine. Fertil Steril 1975; 26: 158–61. 30 Aitken RJ, Best F, Richardson DW, Schats R, Simm G. Influence of caffeine on movement characteristics, fertilizing capacity and ability to penetrate cervical mucus of human spermatozoa. J Reprod Fertil 1983; 67: 19–27. 31 Barkay J, Zuckerman H, Sklan D, Gordon S. Effect of caffeine on increasing the motility of frozen human sperm. Fertil Steril 1977; 28: 175–7. 32 Hammitt DG, Bedja E, Rogers PR, Syrop CH, Donovan JF, et al. Comparison of motility stimulants for cryopreserved human semen. Fertil Steril 1989; 52: 495–502.


    Want to learn more about enhancing male fertility, then book a Nutrition Consult with our registered dietitian today!  Try a Passport this summer and save as packages can be shared with your partner!!

  • Nutrition, Hormones, and Microbiome Diversity

    By Kelly Lyons, L.Ac, MSOM

    I often get the question, “Why do I need a probiotic?” It is easy to take a probiotic and start to develop valuable high quality and diverse forms of gut bacteria.  All too often, that diversity in bacteria is lacking. Probiotics can help adjust that.

    Study after study shows correlations between gut health and vital system health throughout the body. Just recently, I read an article in the Journal of Clinical Endocrinology and Metabolism that illuminates a relationship between PCOS and gut bacteria. In “Gut Microbial Diversity in Women With PCOS Correlates With Hyperandrogenism” the study revealed links between PCOS and a reduction in microbiome diversity. It also showed a possible correlation between elevated testosterone in women and decreased microbiome diversity. In a follow-up study, one of the same researchers, Varykina Thackray, Ph.D., stated, “Our new results suggest that altering the gut microbiome via prebiotic or probiotic therapies may be a potential treatment option for PCOS.” Links to studies at end of blog.

    What does the gut have to do with hormone balance? Glad you asked. Hormones are metabolized in stages as they trek through the body.  They travel to the liver, and then they go to the gut, where hopefully and ultimately, they are eliminated out of your system. At various points along the way, hormones can get tripped up in their metabolic process.  If hormones get to the gut, and there is an unhealthy microbiome balance, they can easily get stuck there. This is one way that hormones accumulate and mess with digestion, disrupt biofeedback signaling, and slow down healthy hormone production.

    I think about what probiotics have to do with Chinese Medicine a lot. Traditional diets across cultures use daily fermented foods to assist digestion. Ancient Chinese texts describe the digestive system as the earth element and the center.  “The Earth permits sowing, growing, and reaping.” This is a very important passage from the Shang Shu, translated by our beloved late teacher Giovanni Maciocia. You hear your acupuncturist talk often about “reducing damp” and “reducing sugary foods that cause damp accumulation.” As the stomach and spleen are the origin of qi and blood, this makes sense.

    If you are trying to get a certain amount of highly nourished blood moving, without hesitation, to the uterus, you need the digestive system to be on it. You need the Earth element. You need the Spleen and Stomach channels to not be overworked and bogged down.

    If you are trying to metabolize hormones, whether in a natural cycle,  a medicated cycle, postpartum, menarche, perimenopause, or menopause, you need your digestive tract working optimally.

    Unfortunately, most of us were not raised to have a diverse palate that intuitively steers us to foods, herbs, and spices that are bitter, sour, pungent, salty, AND sweet. We mostly enjoyed sweet and salty diets. This creates an environment that appeals to certain microorganisms in the gut and discourages microbiome diversity. Did you know that there are taste receptors in the lower GI tract? So, we need to balance the flavors we eat, if we want our bodies to outmaneuver the impact of our less than healthy choices.  

    What does a sour food do for us? Technically, it increases saliva, digestive enzyme secretion, stimulates metabolism, and encourages proper liver function. (By the way, the sour flavor falls into a TCM category with the liver and spring, so when you feel like heavy wintery foods are not working for you anymore, try adding sour foods into your menu with greens to aid in the digestive transition). Apple cider vinegar? Yes, add a splash to your lemon water in the morning, with your probiotic. It will help prep your system to start digesting. Add it to your greens, too, at lunch!

    What about the taste of bitter? Bitters increase saliva and digestive enzyme production. They enhance the movement of blood in the digestive system after meals. If you have been in our offices, you know HOW IMPORTANT it is to keep blood moving in the abdominal cavity. Bitters encourage more complete absorption of nutrients. This can protect the body from having to deal with stray food particles leaving the intestines through the bloodstream, otherwise known as Leaky Gut Syndrome. Guess what that does? It reduces damp and clears heat. Where there is inflammation, there is fluid accumulation, and vice versa. Next time you go to buy your chocolate bar, go as dark as you can and think about how beneficial that bitter is!

    Pungent flavors are amazing. These are the wildcard friends that open you up and make you laugh your eyes out! They literally open up the orifices, again, when the tendency is to contract. These are things like onion, garlic, ginger, scallions, horseradish, mustard, mint. All of these plants are known across cultures as medicine.  Mint needs no introduction to my clients. It is cooling, vents pathogens, soothes the liver, motivates blood flow, and is uplifting. It is part of an essential formula in Chinese Medicine called Xiao Yao San, or Free and Easy Wanderer. Pungent flavors are medicine. Use them in your meals. A little goes a very long way.

    Empty nutrition is robbing us of systemic health. Non-functional food is fueling the growth of harmful bacteria that degrades gut health, leaves cells weakened, and entire body systems undernourished and in distress. And there is a lot that you can do. If you are on a mission to balance hormones, regulate a cycle, reduce bloating and promote healthy metabolism of hormones from a medicated cycle, or reduce anxiety, and you haven’t aimed your attention at your gut, start now! Take a breath, get in warrior pose, and start helping your gut be as strong as it can be. Come in and talk to us. Let us help you through it.

    Exciting stories often start in very tiny packages.  Microorganisms are an example of this. Our entire body is understood as an ecosystem in Chinese Medicine. I remember reading an article about salmon shortages affecting old growth trees. It said that more than 75% of the nitrogen the trees needed to thrive was provided by the remains of salmon dragged into the forest by animals.  It reminded me of the human digestive system, and how reliant it is on tiny, often understudied components.

    If you are not taking a probiotic, or eating fermented foods daily, consider it. If you are bloated, constipated, or experiencing brain fog and signs of hormone imbalance, come in and discuss what to do with your practitioner.  Probiotics, prebiotics, functional and balancing foods, acupuncture, yoga, meditation, exercise, working with a nutritionist, and supplements can help create a healthy structure for you to take your next step forward.

    Try acupuncture, nutrition, massage, and yoga during these summer months with passport savings!

    Research Links:

    Pawelczyk L, Duleba AJ, Kelley ST, Thackray VG. 2018. Gut Microbial Diversity in women with polycystic ovary syndrome correlates with hyperandrogenism. J Clin Endocrinol Metab 103:1502-1511. doi: 10.1210/jc.2017-02153 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276580/

    The Endocrine Society. “Improved PCOS symptoms correlate with gut bacterial composition.” ScienceDaily. ScienceDaily, 23 March 2019. http://www.sciencedaily.com/releases/2019/03/190323145201.htm

     

  • Pride and Community

    by Cassie Harrison, Yoga Team Leader RYT

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

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

    Here are a few resources to get you started:

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

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

    Enjoy some food and yoga tips today at:

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

     

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

    Eagle 

    Reclined Figure Four 

    Warrior I 

    Camel 

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

    Namaste. 

  • Staying Hydrated this Summer

    By Margaret Eich, MS, RDN

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

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

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

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

  • 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!

  • To Grill or Not to Grill?

    by Elizabeth DeAvilla RD

    It’s finally (almost!) summer time, so you know what that means! Backyard BBQs with family and friends, picnics, and this dietitian’s favorite way to eat, alfresco! Many of us will turn to not only dining outside, but do cook our meals outside too, which means it’s time to fire up the grill. But before we do, let’s take a step back and make sure we’re still on the path to our optimal fertility.

    While we all know that certain foods may affect our fertility outcomes, one to definitely keep in mind, especially with our guys out there, is that of the correlation between some of the more commonly grilled foods, and that of semen quality. In a recent study published in 2017 processed red meat was negatively associated total sperm count in young healthy men. Organ meat (liver from beef, calf, pork, chicken, and turkey) consumers were reported as having more normal sperm.  Chicken however, did not relate to any sperm parameter in young men. So what does this all mean? The more processed meats, the worse off they are for our guys, chicken however, can have either no effect, while those organ meats can actually have a positive effect!

    Now let’s get to the more important question, how are we cooking that meat? Most commonly, especially in the nicer weather nights, you’ll find the guys all huddled around the grill and this is where is can get tricky. Research has shown that the consumption of Polycyclic Aromatic Hydrocarbons (PAHs) are chemicals considered to be “genotoxic” or highly damaging to our genetic material. Studies have shown that higher levels of PAHs in the urine are associated with poor sperm quality and cancer in men, and sadly, grilling is one of those cooking methods that can create them. This is formed from the combination of not only the amino acids from the meat, but the addition of sugars and an extremely high temperature (think open fire!)

    So does this mean I’m done with our Weber forever? No, no, don’t jump to any conclusions just yet.

    • While we don’t recommend grilling on a daily basis, once or twice a week is a much better option.
    • Consider adding a healthy vegetable, filled with those great antioxidants that can work to protect our cells and combat those nasty PAHs.
    • Discard the charred! When meat becomes charred, increased PAHs are found.
    • Control your temps while cooking. Many times, a drip of sauce or fat from the meat can cause a flare up of flame, this only raises the likelihood that PAHs will be formed.
    • Avoid smoking meats, which prolongs the cooking process and adds to the PAHs found in the prepared meats.

     

    Enjoy your summers, All! Try to keep those alfresco dinners healthy and fertility-friendly! 

    Want to learn more?  Meet with a nutritionist today! (Elizabeth is available Tuesday evenings and every other Saturday, while Robin is available on Wednesday evenings.) Questions?  Call us at: 312-321-0004!

    Dietary habits and semen parameters: a systematic narrative review

    1. Ricci-S. Al-Beitawi-S. Cipriani-A. Alteri-F. Chiaffarino-M. Candiani-S. Gerli-P. Viganó-F. Parazzini – Andrology – 2017

    Photo by Skitterphoto 

  • Celebrating the Arrival of Spring Produce

    By Margaret Eich, MS, RDN

    Spring is finally here in the Midwest, and things are starting to get greener. Crocuses and daffodils are blooming, and it seems people are starting to have a little more of a spring in their step as the promise of summer and warmer weather approaches. That also means that soon we will have local fruits and vegetables once again.

    Focusing on increasing fruits and vegetables, especially from local sources is a great way to focus on improving your overall health and fertility. Certain fruits and vegetables like leafy greens, avocados, and oranges are rich in folate, which is important for preventing neural tube defects. In general, fruits and vegetables are rich in vitamins, minerals, antioxidants, and potential anti-inflammatory compounds. These may be supportive of both female and male fertility. Did you know that women going through ART have higher levels of oxidative stress that may be offset with antioxidants? Loading up on the fruits and vegetables is a great way to do this. Increasing fruits and vegetables also increases your fiber intake, which feeds your beneficial gut bacteria (fertility nutrition starts in the gut!). Try to choose organic when possible, as eating higher pesticide fruits and vegetables has been linked to longer time to pregnancy.

    Farmer’s markets are great way to work eating more fruits and vegetables, as the freshness and quality is often superior to the produce found in grocery stores, where it may have been shipped many miles. At the farmer’s market, your produce may have been picked just that morning or the previous day! Another great option is gardening if you have the space. Studies on gardening show that it may help combat stress, boost your mood, and it’s good exercise! Live in an apartment or condo and don’t have outside space? Seek a community garden, or try growing some herbs in your window or in a pot on your balcony. Other options for a deck or balcony could be salad mix in a pot.

    Eating more vegetables is a great way to boost your overall health and fertility, by increasing fiber and nutrient density of your diet.

    Try these tips to increase the amount of vegetables you’re eating:

    1. Add vegetables to your eggs at breakfast (or any time of day).
    2. Add cauliflower rice to chili, curry, or stir-fry.
    3. Add greens like kale to soups, chili, taco meat, or stir-fry toward the end of the cooking time.
    4. Have a big meal salad with protein.
    5. Add sautéed onions, mushrooms, and greens (like spinach, kale, or chard) to tomato sauce.
    6. Use spaghetti squash or oodles instead of pasta.
    7. Add cucumber, celery, and/or greens to a smoothie.
    8. Use cauliflower, spaghetti squash, or zucchini to make pizza crust.
    9. Use zucchini or eggplant instead of noodles in lasagna.
    10. Roast carrots, beets, broccoli, or cauliflower with olive oil.

    Check out some seasonal nutrition recipes! Learn more by consulting with a nutritionist!  Book today!  Questions?  Call us at: 312-321-0004.

     

  • 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!

  • Choline: Are You Getting Enough?

    By Margaret Eich, MS, RDN

    Are you getting enough choline in your diet? Most women are not, and most women may not have even heard of choline. Choline plays an important role in fetal development, including brain development. Most people have heard they need to get enough folic acid (or folate) before and during pregnancy to prevent neural tube defects, but did you know that choline may also play a role in preventing neural tube defects, like spina bifida? Research has produced conflicting results in this area, but ensuring adequate choline intake makes sense while the research sorts itself out, especially given choline’s other benefits.

    In addition to a potential role in preventing neural tube defects, choline deficiency may also play a role in the development of fatty liver. Choline is also a precursor to the neurotransmitter acetylcholine, which is involved in muscle control and memory. In addition, choline is converted to betaine in your body, which assists in the conversion of homocysteine to methionine, thus preventing homocysteine levels from becoming elevated. Elevated homocysteine is associated with increased risk for cardiovascular disease and miscarriage.

    Choline is not technically considered a vitamin, since our bodies make small amounts, but our bodies don’t make enough to meet our daily choline needs. Therefore, we need to get choline in our diet. Non-pregnant women need 425 mg choline daily, and this goes up to 450 mg during pregnancy, and 550 mg while breastfeeding. In the US, average choline intake is well below this recommended level with women on average only taking in 260 mg choline per day!

    The best food sources of choline include liver, eggs, meat, seafood, legumes, and cruciferous vegetables like Brussels sprouts, and broccoli. One egg provides almost 150 mg choline, which underscores how helpful eggs are in meeting your choline needs. Not only are eggs rich in choline, but they are also just a very nutrient dense food to support your overall health, fertility, and pregnancy. Because choline is most concentrated in animal foods, vegans or vegetarians who eat limited eggs and dairy products are at highest risk for choline deficiency. Since so many US women struggle with getting enough choline, it’s a good idea to take a prenatal vitamin that contains choline, especially if you are vegan or vegetarian with limited intake of eggs.

    Looking for more information about nutrition for fertility and pregnancy? Book a nutrition consult today!

    References:

    1. Linus Pauling Institute at Oregon State University: Choline
    2. Caudill, et al. Pre- and Postnatal Health: Evidence of Increased Choline Needs. J Acad Nutr Diet. 2010; 110:1198-1206

     

  • Spring Cleaning – Pantry Edition

    By Elizabeth DeAvilla RD

    Now that that warmer weather is starting to roll in, (thankfully!) many of us will get the itch to start that good ‘ole spring cleaning! Here at Pulling Down the Moon’s nutrition department, we always suggest a great pantry clean out to help everyone with their nutrition goals for the year.

    Up to date?

    One of the first things I find myself looking for at the start of any clean out is that of expiration dates. May people still think that spices and other dry ingredients can last forever… not true! As a safety precaution, ensure that all your ingredients are not expired. Spices can tend to lose potency after as little as 6 months!

    Ditch the processed stuff

    You’ll hear this time and time again, the less processed the better, especially during the journey of fertility. The more processed the food is, the more likely it is to contain ingredients that may not be to enticing, especially to our bodies. Additives and preservatives can commonly cause negative effects like inflammation, as well as some intolerances within our systems, and best strategy to avoid? Ditch the processed stuff! This can commonly include things like canned meals, meats, and dried foods as well.

    Get it organized

    I’m not sure about you but I don’t always have hours upon hours to prepare meals. If I have to spend a large amount of time in the pantry looking for something, I’m almost more likely to run out and replace the item, thus why I always end up with multiple staples! Taking the time to organize, take things out of the boxes if possible, and creating a system can be so beneficial from not only a time perspective, but a food safety aspect as well. Storing whole grain cereals in Tupperware (BPA free of course!)  or rice in glass jars not only looks appealing, but is helpful for inventory!

    Restock your shelves with the essentials.

    If you were to go into your pantry today, could you put together a healthy meal that people would enjoy? This was always a struggle for me in my own pantry, until I started stocking the essentials. Things like dried beans, sauces, spices/seasoning, healthy rice, and usually have the potential to save the day when I just don’t have it in me to venture out to the store…. one more time! Keeping things such as heart healthy (and fertility friendly!) oils such as olive and avocado oil, whole grains such as wild rice and whole grain bread, as well as beans such as Lentils are not only meal staples, but are all supportive to our fertility journey.

    The staples to keep/include:

    Grains/breads: Whole grains! We can’t stress this enough, adequate fiber is so beneficial to both men and women in health, especially in fertility. Complex carbohydrates will always take more time to digest and won’t spike your blood sugar. Whole grains have also been shown to curb hunger and balance some hormones. Choosing whole grain pastas, breads, cereals, and flour whenever possible is really the goal!

    Oils: Healthy fats are your friend, and cooking oils are a great place to start when adding them into your diet. Heart healthy oils such as olive, avocado, as well as coconut oils are great sources of omega 3’s. These oils will have great anti-inflammatory effects, as well as work as absorb all those important nutrients. Decreasing the amount of hydrogenated oils such as canola or palm, will always be beneficial, as they can have the reverse effect, causing inflammation, as well as containing high amounts of saturated fat.

    Canned goods: Overall, fresh or frozen foods are always my go-to grabs when it comes to vegetables, however especially during the winter months, I like to have a few cans of vegetables just in case. Always look for reduced sodium, as well as, single ingredients. Many have added preservatives to increase shelf life, avoid those!

    Want to learn more?  Schedule your nutrition consultation today!  Book online via Mind Body Online or call us at: 312-321-0004!