By Diana Zic, RPYT, Certified Functional & Integrative Health Coach
Whether you’re starting to plan your family, you’ve been on your journey for a bit, or have had your kiddos; having a conversation with your doctor about Polycystic Ovarian Syndrome (PCOS) can be a good idea if you are having symptoms!
What is PCOS and is who affected?
PCOS it is one of the most common hormonal endocrine disorders in women. It affects 7 million women in the United States alone. In fact, September is PCOS Awareness Month! Statistics show this impacts all races/ethnicities including: Caucasian: 4.8%, African American: 8.0%, Hispanics/Latinas: 13%, as well as, an added concern for teens as obesity increases.
For some women, symptoms can appear as early as their first menstrual cycle. Unfortunately, most women don’t know they have it until they start trying to conceive. PCOS can often looks like what is termed “normal” symptoms to have as a maturing woman. For example, you may have acne, anxiety (reduce anxiety and stress!), depression, or an eating disorder.
PCOS affect 7 million women in the US alone.
What Causes it?
Genetic predisposition appears to be strong with this diagnosis. Many women have mothers and sisters struggling with the same condition!
So, what are gals to do if they suspect PCOS?
Keep reading for tips!
- Talk with your doctor. It’s important to get the appropriate testing done to get clarification! A simple blood test and ultrasound is all you need to get started. You may even be eligible for a free check-up! Learn more here.
- Dietary Changes. Lose the low-fat, high-carbohydrate diets. Choose complex carbs, which are high in fiber and moves through your body more slowly so your blood sugar levels stays level. According to the Mayo Clinic, even a modest reduction in your weight – for instance, losing 5 percent of your body weight – might improve your condition.
- There are also supplements available that may be helpful. See the new research on PCOS and CoQ10 Supplementation today!
Here’s a prior blog of mine for some ideas of foods to start incorporating now.
- Be active. Exercising daily helps to reduce and/or prevent insulin resistance, reduce inflammation and it’s the happy drug for your mind by producing endorphins. It also helps to reset your HPA Axis – reducing stress! Try the Moon Salute Sequence today to see what a difference a few minutes can make! Join Pulling Down the Moon’s 6 Week Yoga for Fertility Series starting September 24th (for those trying to conceive), or CocoonCare’s schedule (for pre/postnatal care) to see for yourself!
- Get support. As I mentioned, 7 million women in the USA have PCOS, so don’t feel like your abnormal or broken beyond repair. We can help you implement these changes, reach out!
Wanna learn more on the root cause approach? Try the You Pick Two Special during PCOS Awareness Month to try two services (Acupuncture, Massage, Yoga for Fertility, or Health Coaching) for only $199!
By Robin Miller, RDN
Polycystic ovary syndrome (PCOS) is one of the most common causes of infertility in women, affecting up to 10% of women of childbearing age. Despite what the name suggests, it is actually a disorder of the endocrine system–think hormones! You can even be diagnosed with PCOS even without having ovarian cysts.
PCOS is characterized by high levels of androgens (“male” hormones), including testosterone, androstenedione, dihydrotestosterone (DHT), dehydroepiandrosteron (DHEA) and DHEA sulfate (DHEA-S). Higher than normal levels of insulin are also common due to to insulin resistance (much like that seen in type 2 diabetes) over time. When you have insulin resistance, your insulin isn’t working as well as it should to signal for glucose to be transported out of the blood and into the cells of the body to be used for energy. To compensate, the pancreas produces more insulin leading to high insulin levels, which seem to drive the higher testosterone levels in PCOS.
A recent study suggests that supplementation of Coenzyme Q10 (CoQ10), has beneficial effects on glucose metabolism as well as serum total and LDL cholesterol levels in people with PCOS. In this study subjects took 100 mg of CoQ10 daily for a 12-week period at the conclusion of the study a notable improvement in overall fasting glucose, insulin resistance, and total and LDL cholesterol was observed in subjects.
So, what is Coezyme Q10? Coenzyme Q10 (CoQ10) is a nutrient that occurs naturally in the body. CoQ10 is also in many foods we eat. CoQ10 is involved in energy production and acts as an antioxidant, which protects cells from damage and plays an important part in the metabolism.
Unfortunately, as we age, naturally occurring levels of CoQ10 in our body decline. Evidence suggests that supplementing CoQ10 may help many different conditions such as high blood pressure and heart failure and most recently PCOS.
Want to learn more about how supplements can help you? Schedule a nutrition consult and work with one of our Registered Dietitians to develop an individualized supplement and treatment plan specifically designed for you!
By Margaret Eich, MS, RDN
Many women thinking of getting pregnant have heard of folic acid or folate, as we know that adequate amounts help prevent neural tube defects like spina bifida when taken in early pregnancy. Folate is vital for DNA synthesis and for DNA methylation. Folic acid generally refers to a synthetic form of folate that is found in many prenatal vitamins and supplements and fortified foods. Folate refers to the natural form found in food. Some supplements include folate instead of or in addition to folic acid.
While the impact of folate on pregnancy in women gets a lot of press, the impact of folate on male fertility doesn’t get much attention. Ensuring adequate folate intake in men may have a beneficial impact on sperm quality and pregnancy. Folate is thought to be vital for sperm production due to its role in DNA synthesis and methylation. For example, in one study, men with the highest folate intake from both food and supplements had lower frequencies of aneuploidy (DNA abnormalities) in their sperm compared to men with lower folate intake.
An additional factor that may impact folate status in men is MTHFR polymorphisms. A MTHFR polymorphism is a change to the methylene tetrahydrofolate reductase enzyme rendering it less effective at producing the active form of folate called 5-methyltetrahydrofolate (5-MTHF). In men with MTHFR polymorphisms, supplying 5-MTHF directly may be more effective for improving sperm parameters and pregnancy rates based on some interesting new case series.
The impact of 5-MTHF is demonstrated in a case series of 30 couples each with a 4-year history of fertility issues with at least one partner in the couple having a MTHFR polymorphism. Most of the women were treated with high dose folic acid without success. The couples were then treated for 4 months with 600 mcg 5-MTHF, and 13 couples were able to conceive spontaneously without IUI or IVF.
In another case report, a couple had a history of 6 failed IVF cycles. The woman was found to have an MTHFR polymorphism, and the couple underwent egg donation and had a successful pregnancy and birth. In trying to conceive a 2nd child, she started a series of failed donor egg cycles. She was then started on 5-MTHF (400 mcg) and did another donor egg cycle, which ended in miscarriage at 8.5 weeks. Her husband had normal sperm parameters, but tested positive for 2 copies of the MTHFR polymorphism and was started on 400 mcg 5-MTHF. The couple conceived spontaneously 8 weeks later and gave birth to a baby girl at 38 weeks. The authors conclude that his really underscores the importance of methylation in egg development and sperm production, and that when either the male or female has a MTHFR polymorphism, 5-MTHF if required as high dose folic acid will not allow the embryo to develop properly.
It is often the case that men don’t know if they have a MTHFR polymorphism, and if testing is unavailable, it makes sense to take a 5-MTHF supplement to ensure adequate folate in the active form is available for DNA synthesis and methylation to promote conception and a healthy pregnancy. Learn more about how nutrition and supplements can support male fertility by meeting with our Nutrition Team and book your consult today!
- Young SS, et al. The association of folate, zinc, and antioxidant intake with sperm aneuploidy in healthy non-smoking men. Human Reproduction. 2008;23(5): 1014-1022.
- Servy EJ, et al. MTHFR isoform carriers. 5-MTHF (5-methyltetrahydrofolate) vs folic acid: a key to pregnancy outcome: a case series. J Assist Reprod Genetic. 2018;35(8): 1431-1435.
- Jacquesson-Fournols L, et al. A paternal effect of MTHFR SNPs on gametes and embryos should not be overlook: case reports. J Assist Reprod Genetic. 2019;36(7):1351-1353.
by Kellie Stryker MSW LCSW
According to reproductivefacts.org, “Infertility often creates one of the most distressing life crises that a couple has ever experienced together. The long term inability to conceive a child can evoke significant feelings of loss. Coping with the multitude of medical decisions and the uncertainties that infertility brings can create great emotional upheaval for most couples.”
Kristin L. Rooney, BA and Alice D. Domar, PhD with Boston IVF wrote: “Infertility is often a silent struggle. Patients who are struggling to conceive report feelings of depression, anxiety, isolation, and loss of control. Depression levels in patients with infertility have been compared with patients who have been diagnosed with cancer.1 It is estimated that 1 in 8 couples (or 12% of married women) have trouble getting pregnant or sustaining a pregnancy. Despite the prevalence of infertility, the majority of infertile women do not share their story with family or friends, thus increasing their psychological vulnerability. The inability to reproduce naturally can cause feelings of shame, guilt, and low self-esteem. These negative feelings may lead to varying degrees of depression, anxiety, distress, and a poor quality of life.”
It’s normal to experience times of stress throughout the infertility process. However, it becomes a cause of concern when the feelings become persistent or prolonged.
According to reproductivefacts.org, if you experience the following symptoms for a prolonged of time, you may benefit from meeting with a mental health professional.
- Loss of interest in usual activities
- Depression that doesn’t lift
- Strained relationships
- Social isolation
- Thoughts that are consumed by infertility
- High levels of anxiety
- Diminished ability to concentrate or accomplish tasks
- Change in your sleep patterns, appetite or weight
- Increased use of drugs or alcohol
- Persistent feelings of pessimism, guilt, bitterness, anger or worthlessness
- Thoughts about death or suicide
Help Is Out There
The following resources are dedicated to helping you improve your Reproductive Mental Health:
- RESOLVE: The National Infertility Association – RESOLVE provides free support groups in more than 200 communities; is the leading patient advocacy voice; and serves as the go-to organization for anyone challenged in their family building.
- ASRM : American Society for Reproductive Medicine – ASRM is a multidisciplinary organization dedicated to the advancement of the science and practice of reproductive medicine. The Society accomplishes its mission through the pursuit of excellence in education and research and through advocacy on behalf of patients, physicians, and affiliated health care providers. The Society is committed to facilitating and sponsoring educational activities for the lay public and continuing medical education activities for professionals who are engaged in the practice of and research in reproductive medicine.
- Pulling Down The Moon – Holistic care for family health and fertility should be highly personal, compassionate, and customized to meet the unique needs and complex challenges of each patient. Founded in 2002, Pulling Down the Moon recognizes the stress and emotional turmoil and fatigue that can come with infertility as well as your day to day health.
- Shine Fertility – Shine supports women through mentorship, community and education. We empower women by encouraging a proactive approach to fertility health and fertility preservation.
Taking Care of You
It’s ok to be sad, frustrated, angry, resentful, bitter and whatever emotions you may be feeling at this very moment. You are allowed to feel all of the above and more. Sit with it. Don’t force yourself to put on a brave face when you are going through unimaginable pain. However, when you are ready, allow yourself to work through the emotions you are experiencing.
Georgia Witkin, Ph.D with Progyny wrote: “You may not have control over the physical effects of fertility treatment, but you can take control over many of the psychological effects. What you think and what you do shapes what you feel, so choose thoughts and behaviors that reinforce your sense of control.”
Kellie Stryker is a Licensed Clinical Social Worker and owner of Rain to Rainbow Counseling. Kellie has over 10 years of experience in the mental health field. Kellie currently lives in Crystal Lake, IL with her husband and 1 yr old daughter who was conceived through infertility treatments. Kellie’s mission as a Reproductive Mental Health Counselor is to provide support to others as they navigate through their infertility journey.
Rain to Rainbow Counseling offers supportive services which are focused on all aspects of Reproductive Mental Health which include infertility, grief, loss, miscarriage, stress management, adoption and pregnancy counseling. Rain to Rainbow Counseling is currently in network with Blue Cross Blue Shield of IL and Optum United Health Care. In Person and Online Telehealth Sessions are available.
Benefits of Online Telehealth:
- Confidential: Rain to Rainbow Counseling uses Simple Practice, a secure and HIPAA compliant program.
- Online Client Portal: No software to download. Private login and password for each client.
- Same benefits and techniques: Only difference is we see each other on screen instead of in person.
- Convenience: Can literally be done from when and wherever you are comfortable.
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 today! Cathy is available in Highland Park on Sundays, Mondays, and Thursdays, as well as, Buffalo Grove on Tuesdays! Enjoy savings with our package options throughout your journey!
Osborne C. Pre- and Perinatal Massage Therapy, A Comprehensive Guide to Prenatal, Labor and Postpartum Practice. 2nd edition. Baltimore: Lippincott Williams & Wilkins, 2012.
by Christine Davis, Acupuncture Director LAc MSOM
According to Traditional Chinese Medical (TCM) theory, the world is composed of 5 elements: Fire, Earth, Metal, Water and Wood. Because the ancient authors wanted everything to be neat and tidy with the theory, they divided everything up that way – flavors, colors, senses, and even the seasons. So, while in Western culture, we only embrace 4 seasons, TCM has added a 5th season: Late Summer, usually a shorter time between August to early September. It’s the time when its just plain hot and extra dry/humid depending on your location. The plants have peaked and are beginning to ripen their fruits. The ads for back-to-school are in full swing and no one even cares about their swimsuit body anymore. Nature is experiencing one last burst of transformation before we settle into the retreat and contraction of Fall and Winter.
In TCM, Late Summer is the domain of the element of Earth. Its color is yellow, its flavor is sweet, its internal organs are the Spleen and Stomach, the organs of digestion, which transform the food we take in into our flesh and blood. The Spleen and the Stomach are associated with nurturing, grounding energy.
The Earth element’s direction is the Center. In Chinese, the country of China is called Zhong Guo中国 , or “Central Country,” meaning that to them, they are the center of the world. In fact, the name of the emperor who is credited as being the father of Traditional Chinese Medical theory, Huang Di 黄帝 (2711-2598 BCE), can be translated as Yellow Emperor, thus demonstrating his connection to central, Earth energy.
Late Summer is a time when people who have imbalances in their metabolism & digestion often experience increased symptoms: allergies, nausea, loose stools, low energy, weight gain, blood sugar instability, and other digestive and metabolic issues.
Here are a few ways you can help yourself stay in balance during the Late Summer season:
- Eat in moderation, especially when it comes to sweets. I find that writing down what you eat – whether in a simple journal style or with an app like Lose It or Weight Watchers – helps to keep you accountable for everything that goes through your lips.
- Avoid sweets, excessive simple carbohydrates (breads, pastas, baked goods, etc), excessive dairy, and greasy/fried foods. All of these are enemies of the Spleen (digestive function) and can “gum up the works” so to speak, especially at this time of year. Cold foods are also very tempting on a hot day, but can also slow digestion. Try keeping cold drinks separate from meals to aid in proper digestion.
- Reduce worries! Ok, that sounds much easier than it actually is sometimes, but the emotional manifestation of an imbalanced Spleen is WORRY. So, find the things that really bring you peace – it could be meditation, yoga, acupuncture, but it could also be hanging out with friends/family, taking a walk, sitting by the lake, listening to your favorite tunes. Do what works for YOU to find your center, your happy place to release (even if can only be temporarily) worry.
- Nurture yourself! Along the same line, take the time to give yourself your basic needs: sleep, good nutrition, exercise, relaxation. If you don’t have those things consistently, it is difficult for your body to remain in balance.
Happy Late Summer! Visit Christine Davis, Acupuncture Director at Pulling Down the Moon, in Highland Park on Wednesdays, Fridays, and Saturdays! New hours available in Chicago on Mondays and Thursdays starting on Thursday, September 5th! Try something NEW and save with one of our monthly specials today!
By Robin Miller, RDN
It is daunting to see how many nutritional supplements are available in grocery stores, pharmacies, health food shops, and internet retailers these days. Finding the right supplement when you are pregnant, struggling with infertility, and for preconception can definitely be a challenge when looking at all the countless products on the crowded shelves.
Even as a registered dietitian, I find myself scouring the shelves to determine which supplements are worth taking and which are made by a company who has a very creative marketing team. The reality is most people do not know what to look for when selecting supplements, and unfortunately may end up paying a premium price for an under-performing product.
Here at Pulling Down the Moon, not only do our team of registered dietitians evaluate a clients’ supplementation regimen, we also ensure that all supplements we recommend adheres to certain standards deeming them safe and effective. We often find many people make supplement decisions based on pretty label claims vs. evaluating what the actual supplement contains and how it is regulated. Most clients get very general advice from their doctors regarding a prenatal vitamin at best and specific brands and ingredients are not discussed. That is where we come in!
Here are some things we look for at Pulling Down the Moon, when we evaluate supplements:
- The supplements must be third-party tested. Since supplements in the US are not regulated, one cannot assume that what you are paying for is what you are actually getting. It is important to see some kind of indication that the supplement was verified by a third party for quantity and purity, undergoing rigorous examination. Look for are the USP seal and the NSF seal.
- Be wary of choosing supplements that provide a “proprietary blend” of ingredients when dosages are not listed on key ingredients. It is essential need to see the quantity of the nutrients that are included in the supplement. A proprietary blend often combines multiple ingredients together, and the amount of each ingredient is not shared on the label.
- There must be studies about the nutrient or supplement that is not funded by the manufacturing company. Our registered dietitians base all of our recommendations on what the research and medical literature suggests. Many supplements claim that they are “clinically proven”, but when you look a little closer, the studies that they use to make this claim may be funded by the company who makes the supplement. It is not an independent study, and therefore bias cannot be ruled out.
- Choose certain versions of nutrients over others, and often it costs more. Whether you are trying to conceive or pregnant, we believe that quality matters. In many cases, certain nutrients are better absorbed and utilized in one version vs. another or are available in a natural form instead of a synthetic for. A version of nutrients that we prefer is: Methylcobalamin instead of cyanocobalamin when Vitamin B12 is being supplemented. Cyanocobalamin is the synthetic form of Vitamin B12.
- If probiotics are being mail-ordered, make sure they are being delivered appropriately if the supplement is not heat-resistant. Many probiotics are heat-sensitive and will essentially die if they are heated beyond 100 degrees Fahrenheit. Make sure that you are ordering from a company that offers quick delivery and will ship with an ice pack. Otherwise, having your probiotics sitting in the hot delivery truck may cook them to the point that they are essentially useless to your body.
Hopefully these tips will help you navigate the aisles a little easier the next time you are shopping for supplements. We believe choosing high-quality supplements with high-quality nutrients is 100% worth it in the long run, especially when pregnant or trying to conceive.
Want to get your supplement regimen evaluated by one of our Registered Dietitians? Make an appointment today and come check out the supplements we have available for purchase to support you and your partner on your fertility journey!
By Margaret Eich, MS, RDN
Insulin resistance is a common component of polycystic ovarian syndrome (PCOS), but did you know many other women have insulin resistance as well. The presence of insulin resistance prior to pregnancy is associated with increased risk for gestational diabetes, preeclampsia, and having a large baby. How do you know if you’re at risk for insulin resistance? If you have PCOS, prediabetes, or are carrying extra weight, especially in the abdomen, you may have insulin resistance. An estimated 60-75% of women with PCOS have insulin resistance regardless of their weight. If you are concerned that insulin resistance may be an issue for your, talk to your doctor about labs test that can be done.
What is insulin resistance? Insulin is a hormone secreted by the pancreas that helps transport glucose, which is broken down from the carbohydrates we eat, into the cells of our body to be used for energy. When insulin isn’t working effectively to get glucose out of our blood and into our cells, this is called insulin resistance. The pancreas tends to compensate for insulin resistance by pumping out even more insulin leading to elevated insulin levels. These elevated insulin levels seem to be at the root of the elevated androgen/testosterone levels commonly found in women with PCOS. Thus addressing the insulin resistance in PCOS may help lower insulin and testosterone levels and improve menstrual cycle regularity.
If you do have insulin resistance, the good news is that there is plenty you can do with your diet and lifestyle to help your insulin work more effectively:
1) Lose weight if needed. Even a 7% weight loss can help your insulin work better. For example, if you weigh 200#, losing 7% of your body weight is losing 14#. You don’t have to lose weight into a “normal” BMI range in order to make a significant impact.
2) Exercise. Exercise moves glucose from your bloodstream and into the cells of the body without the need for insulin. Ideally, if you can exercise at least 150 minutes per week, you can improve your insulin resistance. Getting some exercise, like walking, after meals, especially after high carb meals, is a great way to help manage blood sugar levels.
3) Manage your carb intake. Minimize refined carbs and added sugar. Focus on low glycemic carbs like legumes, vegetables, fruit, and whole grains. Limit starches to ¼ of your plate at meals, and practice filling half your plate with non-starchy vegetables.
4) Include protein with all your meals and snacks. Including protein helps ensure your meals and snacks are satisfying and keep you full for at least a few hours. When protein is paired with carbs, it slows the absorption of carbs into the bloodstream leading to a more gradual rise in blood sugar levels.
Are you looking to manage your PCOS, weight, and/or insulin resistance? Make an appointment with one of our Registered Dietitians today!
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.
- Go Prana Go: 8/24 @ 10am, FREE –> Space is limited. Register here to save your spot!
- Yoga For Fertility Series: Join the current series on Sundays at 11:30am with rolling enrollment through September 22nd and then the next series starts on Tuesday, September 24th at 7pm –> Register via MBO here.
Questions? Let us help at: 312-321-0004!
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.
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)
- 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.
- 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
- 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.
- Yoga for Fertility – https://www.pullingdownthemoon.com/services/yoga-classes/
- Fertility Enhancing Massage (FEM) – https://www.pullingdownthemoon.com/services/therapeutic-massage/
- Meditation Apps:
- Calm – https://apps.apple.com/us/app/calm-com/id571800810?ls=1
- Insight Timer – https://apps.apple.com/us/app/zen-timer-meditation-timer/id337472899
- Meditation Studio: Fertility Collection – https://www.meditationstudioapp.com/fertility
- Fertility Mantras & Positive Affirmations – https://fertility-news.rmact.com/path-to-fertility-blog/infertility-mantras-fertility-mantras-your-choice
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/
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